4 Pillars of the Principles of Balanced Nutrition for Covid-19

What are the 4 Main Pillars of the Principles of Balanced Nutrition? Eating a nutritionally balanced diet, and foods with complete nutrition can provide many benefits. The benefits of a balanced nutritious diet, among others, can be a source of energy so that you don't get tired and weak, support body growth. Foods with balanced nutrition can also be useful in adding new cells and repairing cells that have been damaged.

Pillars of the Principles of Balanced Nutrition

In addition, other benefits of balanced nutrition in the food we eat are able to maintain body tissues, maintain healthy organs, regulate metabolism and various body fluid balances and increase body resistance from various diseases.

The food we eat must be healthy food that contains balanced nutrition, which contains carbohydrates, proteins, fats, vitamins and other minerals. Balanced nutrition consists of adequate intake in quantity, sufficient in quality, and contains various nutrients needed by the body to maintain health, growth, storage of nutrients, as well as to carry out activities and functions of daily life.

The principle of providing balanced nutrition is that it must have four main pillars, namely consuming a variety of foods, implementing a clean and healthy lifestyle, maintaining an ideal body weight and the importance of an active lifestyle and exercise.

Pillars of the Principles of Balanced Nutrition
Balanced nutrition principles

The Four Pillars of a Balanced Nutrition Principle

1. Eating a variety of foods 

There is no single food that contains all the nutrients needed by the body, so that in order to fulfill all its nutritional needs, a variety of foods are also needed.

Balanced nutrition is a balanced menu arrangement that can provide complete nutrition. Rice is a major source of calories, but low in vitamins and minerals. Vegetables and fruit are rich in vitamins, minerals, and fiber, but low in calories and protein.

In order to have a balanced diet, it is recommended to eat a variety of foods to meet the complete daily nutritional needs.

Consuming a variety of foods must be in a balanced proportion of food, in sufficient quantities, not in excess, and carried out regularly.

2. The importance of an active lifestyle and exercise

Physical activity is all kinds of body activities, including sports which is one of the efforts to balance the entry and exit of nutrients, especially the main energy source in the body. In addition, physical activity can also facilitate the body's metabolic system, including the metabolism of nutrients. Physical activity can be done regularly at least 3 times a week with a duration of 30 minutes per session.

3. Maintain ideal body weight

One indicator that shows that there has been a nutritional balance in the body is having a normal weight in the Body Mass Index (BMI). Monitoring body weight in a balanced nutritional lifestyle can prevent excess or deficiency. Normal BMI.

4. Applying a clean and healthy lifestyle 

Getting used to a clean and healthy lifestyle can prevent someone from getting infected with disease. Infection is one of the important factors that affect nutritional status. People who suffer from infectious diseases will experience a decrease in appetite so that the nutrients that enter the body are reduced.

Conversely, when infected the body requires more nutrients. This shows that malnutrition and infectious diseases are related.

Fill My Plate

Previously, a balanced nutritional diet was described as a pyramid. However, now there is the term 'dinner plate guide' that you can follow to meet the body's needs for balanced nutrition. Here is the guide:

  • Staple foods are recommended (3-4 servings) around 200 grams at a time
  • Side dishes are recommended (2-3 servings) ranging from 50-100 grams per meal
  • Vegetables are recommended (3-4 servings) around 200 grams at a time and
  • Fruits are recommended (2-3 servings) around 100 grams at a time

Proportion of Food in a Plate
Proportion of Food in a Plate

Slogan Fill my plate is a slogan that describes the portion of food in one plate consisting of 50% vegetables and fruit and the remaining 50% carbohydrates and protein.

The contents of my plate emphasize the key message:

  • Eat balanced nutrition
  • Drink enough water
  • Minimum 30 minutes of physical activity per day
  • Measure height and weight to determine and maintain normal body condition

1. Balanced Nutritious Food

Balanced nutritious food is food that meets the nutritional needs of the body for the fulfillment of nutrients. We must eat a variety of foods, because there is no one food that contains complete and perfect nutrients. Healthy and nutritious food contains various substances that are useful for the body.

Nutrients such as carbohydrates (carbohydrates) are broken down by the body into energy as a source of energy. Protein as a source of building blocks and repairs damaged tissue. Fat as an energy reserve and solvent for vitamins A, D, E and K, while vitamins and minerals to maintain health and endurance.

2. Drink enough water

Don't forget to drink 7-8 glasses of water every day.

3. Physical Activity

Is any body movement caused by the work of skeletal muscles and increase the expenditure of energy or energy, do it at least 30 minutes / day.

4. Wash your hands with soap

Washing hands must use methamphetamine and running water, because it will clean our hands from dirt that contains germs.

This is a complete picture of the Four Main Pillars of the Principles of Balanced Nutrition to support the health of our bodies during the Covid-19 period and at all times for maximum improvement of body health.

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