Malang (malangkota.go.id) – Diet is a phenomenon that is closely related to health and body image. However, most people often misunderstand this. They assume that diet is just a prohibition against eating. In fact, when viewed from a health perspective, diet is a healthy lifestyle that is applied by someone to achieve ideal body weight through activities that are actually simple.
That is what was emphasized by the Lecturer of the Faculty of Health Sciences (Fikes) of the University of Muhammadiyah Malang (UMM) Apt. Ika Ratna Hidayati., S.Farm. M.Sc, Monday (10/7/2023). She shared a series of healthy diet tips that are worth trying.
"People's understanding of diet is still limited to taboos or prohibitions on certain foods, so that nutritional deficiencies often occur. Based on nutritional science, the definition of diet is not just taboos or prohibitions on food, but emphasizes a healthy diet," explained Ika.
A healthy diet, he said, is to regulate eating patterns properly, eat enough and not excessively. The diet recommended by doctors and nutritionists is a balanced diet, which is a diet that only limits foods that contain a lot of energy, but still maintains the input of other nutrients.
"Specifically for weight loss, diet can be done by eating slowly, eating before hungry, exercising, healthy lifestyle and wise in choosing healthy foods. For example by consuming apples, broccoli, oatmeal, egg whites, fish and low-calorie snacks and replacing sugar with low-calorie sweeteners," he explained.
Cardio or endurance sports such as weight lifting can also be a good choice. "Diet is actually simple, easy and cheap. It's just a matter of how hard we try to find out and ask for doctor's advice before starting a diet. If you take the wrong steps, instead of losing weight, you will endanger your health," he added.
For ulcer sufferers, Ika suggests several tips. According to her, those who suffer from ulcers can still go on a diet. "Set a meal schedule, avoid the habit of lying down after eating, avoid foods that trigger stomach acid, increase consumption of high-fiber foods and the last is quality and sufficient sleep," she said.
In addition, he also gave an example of a healthy food menu in one day. In the morning, you can start with whole wheat, fruits, cereals, eggs or fruit smoothies. Avoid carbohydrate foods with a high glycemic index or with a menu that is too sweet because added sugar will make you hungry quickly.
For lunch, he suggests consuming staple foods, side dishes, vegetables, and fruits in sufficient portions. Then at night, you can consume other sources of vitamins. In principle, humans do not need heavy food because they only need a little energy.
Ika also reminded us not to eat dinner close to bedtime. "Eating dinner close to bedtime will cause stomach acid backflow disorders. Therefore, dinner should be avoided, especially if you have a history of stomach acid disorders such as ulcers or GERD. The best time to eat dinner is 2-3 hours before bedtime," she concluded. (say/yon)
