Diet and nutrition generally describe two different aspects. However, diet and nutrition are a unity that the body needs in balanced portions.
What is Nutrition?
Nutrition refers to substances required by the human body and other living things for optimal growth, development, maintenance, and function. Nutrition is obtained through the food and drink consumed.
Nutrients consist of macronutrients and micronutrients. Macronutrients include carbohydrates, proteins, and fats. While micronutrients include vitamins and minerals, which the body needs in small amounts.
Nutritional Function
The main function of nutrition is to maintain the health of the human body as a whole. However, if explained, here are some of the functions of nutrition:
- Supporting human growth and development.
- Maintain optimal body energy levels.
- Maintain a healthy and ideal body weight.
- Improve mental health, such as maintaining mood and reducing the risk of mental disorders.
- Reduces the risk of various diseases, such as heart disease, diabetes, and several types of cancer.
- Helps improve the quality of life, so that a person can live longer and healthier by obtaining sufficient and balanced nutrition.
By understanding the importance of nutritional functions, we can choose and consume foods that are rich in essential nutrients to maintain optimal body health.
What is a Diet?
Diet is basically a pattern of eating, the way and type of food is regulated. The goal is to maintain overall body health. In addition, diet also aims to achieve or maintain a controlled weight.
However, not all diets are done to lose weight. Because some people may go on a diet based on a doctor’s recommendation because they have a certain disease that forces them to regulate all the nutrients that will enter their body.
Various Types of Diets
There are many types and methods of diets that have emerged. Here are some of them:
1. Keto diet
The keto diet is a diet method that implements a diet high in fat and protein, but low in carbohydrates. The goal is for the body to get more calories from protein and fat.
This can “drain” the sugar reserves as an energy source, and replace it with protein and fat. This condition is what causes the ketosis process.
Ketosis is a condition when the body no longer has carbohydrate (glucose) intake as a food source to be processed into energy. The presence of ketosis is expected to help lose weight.
2. Atkins diet
Atkins diet is a diet that aims to control carbohydrate intake. Instead, fat consumption can be increased. So, this diet may be more different from other diets.
Because the Atkins diet allows someone to consume fat, unlike most diets. However, the fat consumed is of course the good kind.
This diet menu is based on foods with pure protein content, HDL fats, and high-fiber vegetables. This low-carb diet can increase metabolism, so the body can burn more fat stores in the body.
3. Mediterranean diet
The principle of this diet method is to consume healthy foods, rich in vegetables, fruits, nuts, and grains. Not only that, this diet method also recommends consuming a little chicken, red meat, and unsaturated fats from olive oil and nuts.
4. Paleo diet
The paleo diet is a human diet in the prehistoric era or ancient humans, specifically cavemen in the prehistoric Paleolithic era. Experts suspect that this diet can minimize the risk of heart disease, diabetes, and even cancer.
People who are on this diet are required to consume more protein. By reducing carbohydrate and sugar intake, this condition is expected to be able to lose weight.
5. Intermittent fasting diet
Intermittent fasting is a diet method by fasting from food for some time. However, during the fasting period, you can still consume drinks.
This diet method does not regulate what foods should be reduced or consumed. But only regulates when you can eat and when to stop eating, aka fasting.
Nutrition that Must Still Be Fulfilled While Dieting
Even though you are on a diet, there are several important nutrients that must still be met, namely:
1. Calcium
Calcium is important for maintaining healthy bones, heart, and muscles. You need more calcium as you age. For ages 19-50, the recommended calcium intake is 1,000 milligrams.
Meanwhile, for people aged 51 and over, the recommended daily calcium intake is 1,200 milligrams. Calcium can be obtained from milk, dark green leafy vegetables, nuts, and grains.
2. Fiber
Fiber is good for preventing constipation, lowering cholesterol, regulating blood sugar levels, and reducing the risk of heart disease. The good news is that fiber is filling, and is usually found in foods that are low in calories, so it can help with weight loss.
The fiber requirement for men aged 19 to 50 is 38 grams, and for those aged 51 and over is 30 grams. Meanwhile, the fiber requirement for women aged 19 to 50 is 25 grams, and for those aged 51 and over is 21 grams.
3. Iron
Iron is responsible for transporting oxygen to cells and tissues throughout the body. Men need 8 milligrams of iron per day. Women need 18 milligrams per day from age 19 to 50 and 8 milligrams from age 51.
4. Vitamin D
The body needs vitamin D to absorb calcium and promote bone growth. The vitamin D requirement for adults aged 19-70 years is 600 IU per day, and 800 IU per day starting at age 71 years.
Natural sources of vitamin D include fish and egg yolks. Foods fortified with vitamin D include milk, yogurt, some orange juice products, and some breakfast cereals.
How to Diet Healthily to Lose Weight?
To maximize the results, you can apply the following steps to support the success of the diet:
1. Don’t skip breakfast
Skipping breakfast does not help you lose weight. It actually deprives your body of the essential nutrients it needs to function and increases your desire to snack throughout the day.
2. Eat a balanced nutritious diet
Eating healthy food in the right amount is one of the supporting factors for a successful diet. This food consists of side dishes, carbohydrates (staple foods), vegetables, and fruits.
3. Make a meal schedule
Making a fixed schedule can prevent overeating due to delaying meal times. To increase the success of the diet, you can divide three large meals into six small portions.
4. Actively exercise
Next, don’t forget to exercise. In addition to helping improve health and fitness, this activity can also help burn excess calories.
5. Meet your water needs
Drinking water is one effective way to delay hunger. Normally around two liters per day. However, the amount can be more than that if you want to lose extra weight.
6. Eat high-fiber foods
High-fiber foods can help maintain a feeling of fullness. You can get this nutrient from fruits and vegetables, whole-wheat bread, oats, brown rice, beans, and lentils.
7. Eat slowly
This eating method can make the stomach feel full faster. When eating slowly, the body has enough time to send signals of fullness to the brain.
Good Food Menu for a Healthy Diet
Some types of food menus that can help increase the success of a diet include:
1. Oat
Oats are a good source of beta-glucan fiber. This food not only helps you lose weight. Other uses include helping to lower cholesterol levels and reducing the risk of heart disease.
2. Avocado toast
Avocado toast can be a nutritious breakfast source. It contains healthy and filling fats. To add protein, you can use an omelet as a topping.
3. Eggs, broccoli and cheese
Eggs and broccoli are sources of protein and several vitamins and minerals that are essential for health. As for cheese, you can add it as a topping to enhance the taste of food.
4. Yogurt and toppings
Yogurt provides calcium, an essential mineral for bone health. To add flavor, you can use fruits, such as berries, granola, nuts, and seeds.
5. Chia, chocolate and cherry pudding
Chia pudding is a healthy and filling breakfast menu. It contains antioxidants that can help fight free radicals that cause cell damage. While chocolate and cherries on top are toppings to add flavor.
6. Eggs and peppers
How to make it, you can mix two eggs with some long pieces of peppers. Then, pour it into a baking pan that has been smeared with olive oil. Bake for 15 minutes at 175 degrees Celsius.
7. Granola and peanut butter
The combination of granola and peanut butter can inhibit the absorption of cholesterol from food. This snack is suitable for consumption by people with high cholesterol and those at risk of heart disease.
When to See a Doctor?
Regardless of which diet you are going to implement, try to make sure it is safe to follow. Because people with certain conditions may not be allowed to follow certain types of diets. For example, the keto diet should not be followed by pregnant or breastfeeding mothers, athletes, and people with type 1 diabetes.