Diet Recommended by Nutritionists

Nutritionists play an important role in improving health and preventing disease in individuals and society. A nutritionist is in charge of ensuring your health condition is excellent by suggesting a healthy and nutritious diet. If you want to live a healthy life, you can try to apply the diet recommended by the following nutritionist. Nutritionist is an expert who teaches and informs the public about nutrition and healthy eating patterns. Nutritionists are included in the nutrition profession (a job in the field of nutrition carried out based on a scholarly). Nutritionists have competencies obtained through tiered education, have a code of ethics, and are serving the community. In Indonesia, there are four categories of nutrition workers namely D3, D4 graduates, undergraduate nutrition graduates, and Registered Dietesien professional education nutrition workers. All experts or nutrition workers must pass education in the field of nutrition, competency tests, and are registered in accordance with statutory provisions in Indonesia.

Tips for Eating Food according to Nutritionist's Suggestions

To promote a healthy eating pattern, nutritionists can not only be met directly, they are also often asked for opinions in various magazines, tabloids, or health sites. Here are some nutritionist suggestions about healthy food and the best ways to consume it:

• Increase protein intake

The diet recommended by a nutritionist is to increase protein intake first. Protein acts as one of the main foundations of the body to form muscles, skin, hormones, and almost all cells and tissues in the body's organ system. In addition, high protein food sources are also beneficial in losing weight. This is because high protein foods can increase the body's metabolism so that muscle mass and fat burning increase, and help the body feel full longer. Thus, not only lose weight, but also can maintain ideal body weight. The recommended daily requirement for protein is around 46 grams for women and 56 grams for men. The food sources that contain protein include eggs, lean meat, oatmeal, milk, broccoli, lentils, and some seafood such as fish and shrimp.

• Consumption of good fat

The second diet recommended by nutritionists is to consume healthy fats. There are two types of fats that are good for the body namely fats called monounsaturated fats and polyunsaturated fats such as omega-3 fatty acids. According to research, these two types of fat can increase blood cholesterol (HDL) levels and reduce the risk of heart disease and stroke. The recommended daily intake of healthy fats is between 44 - 77 grams per day. Food sources that contain good fats include avocados, nuts such as almonds and cashews, vegetable oils such as olive oil and canola oil, peanut butter, salmon, tofu, and soybeans.

• Choose complex carbohydrates

In addition to healthy protein and fat, the nutritional element recommended by a nutritionist that you need to consume is complex carbohydrates. There are two types of carbohydrates, namely simple carbohydrates and complex carbohydrates. Of the two, it is recommended to consume complex carbohydrates. Like protein, complex carbohydrates are a source of energy for the body. In complex carbohydrates also contain vitamins, minerals and fiber. Rice, pasta, bread, peas, beans, seeds, broccoli, carrots, apples, and bananas are examples of foods that contain complex carbohydrates that are good for health.

• Add yogurt when consuming fruit

Yogurt contains animal protein, calcium, potassium, zinc, vitamins B2, B12, and magnesium. The acid is also rich in good bacteria (probiotics) which are thought to help boost the immune system and improve digestion. Yogurt is thought to be able to overcome diarrhea in children, and facilitate digestion. For more delicious yogurt, you can serve yogurt with fresh fruit slices like strawberries, pineapple, or sprinkle with flaxseed. Avoid yogurt that contains high sweeteners and choose yogurt that is rich in vitamin D.

• Don't forget the importance of fiber

Fiber is one of the important nutritional elements recommended by nutritionists. Fiber is very good for maintaining digestive health, especially your intestines. Some types of fiber can also support weight loss programs, lower blood sugar, and fight constipation. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Some examples of foods that contain high fiber include pears, storage, apples, bananas, beets, broccoli, lentils, cereals, oatmeal, pop corn, almonds, chia seeds, and sweet potatoes.

• Foods that need to be avoided

Some nutritionists advise against consuming too much and consuming processed meat such as hot dogs, smoked meat, sausages; coffee mixed with sugar; margarine; cookie or snack packaging, canned food; or sugar-added cereal. Why? Because these foods can increase the risk of cancer, cardiovascular disease (heart and blood vessels), diabetes, and kidney disease. Various fast foods are also foods that need to be limited.

If you want to follow the advice of a nutritionist, you are advised to ask your doctor first. Who knows you have an allergy to one or several types of food. In addition, it is advisable to always consume balanced nutritious foods that contain protein, fat, carbohydrates, vitamins, minerals, and water. Some healthy tips from nutritionists can also be applied in your daily life, for example choosing a good carbohydrate intake, choose foods that contain healthy fats and avoid saturated fats. Increase fiber intake from vegetables, fruits (especially brightly colored), or from whole grains. Limit drinks with sweetener, instead, you can drink milk or fresh fruit juice. Limit your intake of salty or salty foods. If you have a certain medical condition, you should consult a nutritionist to get the appropriate nutrition management program.