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Replace 4 Healthy 5 Perfect Foods with Balanced Nutrition Guidelines

Food slogan 4 Healthy 5 Perfect that was once campaigned by the government has now been replaced with the Guidelines for Balanced Nutrition (PDG). What are the PDG contents? The term food 4 Healthy 5 Perfect is certainly no stranger to the ears of all Indonesians. The food menu consisting of staple foods, side dishes, vegetables, and fruits plus milk began to be introduced by the government in 1952. However, the slogan was considered to have not fulfilled the development and fulfillment of human nutrition today. Therefore, the government replaced the principles of 4 Healthy 5 Perfect Food with Balanced Nutrition Guidelines. The Balanced Nutrition Guide refers to the Nutrition Guide for Balanced Diet, which was the result of an agreement on a world food conference in 1992. In the Balanced Nutrition Guide, substitute for 4 Healthy 5 Perfect foods, there are 4 points to be fulfilled so that our nutritional needs are met, namely:

    Eat a variety of foods

    In certain foods there are sources of nutrition that are not in other foods. For example, fish contain lots of protein but few calories, while fruits and vegetables are rich in fiber, vitamins, and minerals but have little protein and calories. Especially for newborns for up to 6 months, it is recommended to only drink breast milk (ASI).

    Familiarize the behavior of clean living

    Being accustomed to clean living can prevent us and keep us away from infections, bacteria, and germs that cause disease. For example, by always using footwear when going out of the house, closing your mouth and nose when sneezing, closing food so as not to be infested by flies, and washing your hands with clean water and soap every time you want to eat or after defecating or urinating.

    Physical activity

    Diligent in moving and exercising regularly can help control weight, prevent or reduce the risk of diseases and certain physical conditions, improve mood so as not to stress, increase energy, make sleep soundly, maintain and build muscles and bones, protect cells to delay skin aging, maintain memory and brain health, reduce pain, and improve sexual life for the better.

    Maintain and monitor body weight

    Continue to monitor our weight to fit the Body Mass Index (BMI). BMI is a measurement of body fat based on height and weight. A high BMI value indicates obesity, and if the value is low it can mean there is a lack of calorie and protein intake.
In the Balanced Nutrition Guidelines, there is also a daily consumption guide called Balanced Nutrition Tumpeng. The contents are recommendations for:
  • Limit your intake of sugar (4 tablespoons), salt (1 teaspoon), and oil (5 tablespoons).
  • Consuming sources of protein such as fish, meat, chicken, eggs, seafood, nuts as much as 2-4 servings.
  • Drink 8 glasses of water.
  • Eat vegetables 3-4 servings.
  • Eating fruits 2-3 servings.
  • Consume 3-4 servings of carbohydrates.
  • Exercise and move regularly.
  • Monitor weight.
  • Maintain cleanliness.
Come on, start practicing Balanced Nutrition Guidelines for 4 Healthy 5 Perfect food substitutes so that the body is not overweight or malnourished. The more variety of food consumed, the higher the nutritional needs are fulfilled.

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