HEALTHY FOOD

healthy food is diverse in the eyes of people, ranging from those looking for healthy food to the
appropriate amount.

Understanding healthy foods is a food that contains nutrients that are proven and contain
nutrients needed by a person's body to grow and develop properly. This is what you want and what
you say as what you plan on a daily basis.

Currently the term 4 healthy 5 perfect is rare and began to be replaced with a pyramid or
tumpeng form with people who have a healthy lifestyle. For that in this article we will discuss about
the forms of food that can be used for things that are related to fine or healthy food tumpengan in
our country.

Healthy Foods, Feeding Recommendations by Pyramid Healthy Foods Pyramid or tumpeng

healthy food is a way used by the government to teach how to set a person's diet patterns to fit the
definition of healthy food. By following the pattern presented in the form of this food pyramid we
can make a healthy lifestyle simply. Let us consider the following discussion!

• First row / base: 8 cups water.

The first dietary suggestion emphasized in pyramid or tumpeng healthy food is the importance of
consuming water. By consuming enough water every day we will get many benefits that can help so
that our body does not lack fluids.

In addition we can also control the intake of calories into the body with lots of water consuming and
for women water can make your skin tighter and fresher naturally. Easy is not it? Based on the
definition of healthy food shown in the food pyramid, the minimum amount of water we should
consume daily is 2 liters or the equivalent of 8 cups.
• Second row: carbohydrates.

Furthermore, dietary suggestions based on a pyramid or tumpeng healthy foods are food sources of
carbohydrates. Carbohydrates are one type of food a good source of energy for the body, by
consuming enough carbohydrates every day we will have the energy to run daily activities well.

We need to note that in food pyramids, carbohydrate sources are in the second row so that the need
for this type of food is greater than other types of food. Included in the types of food sources of
carbohydrates are rice, potatoes, tubers, noodles (including vermicelli), corn, and various flour
products such as biscuits and bread. Consumption of carbohydrates as the recommended staple food
based on healthy food pyramid is as much as 3-8 servings each day.

• Third row: fruits and vegetables.

Recommended diet based on pyramid or tumpeng food in the third row is the consumption of
vegetables and fruit is enough. Vegetables and fruits are on one level because the content of both
types of food is almost similar. Almost all vegetables and fruits are a good source of vitamins,
minerals and fiber for the body. Consumption of vegetables and fruits will also provide many
advantages such as digestion because of the fiber content in it so that our weight can be controlled
properly.

In addition, with the consumption of vegetables and fruits various types of antioxidants in it can
launch metabolism in our bodies. Based on the notion of healthy food consumption of vegetables
and fruits in the food pyramid is recommended consumed simultaneously in accordance with the
portion and not replace each other. However, in everyday practice you can just consume these foods
alternately with each other.

There is no limit to the type of vegetables or fruits you want to consume in a healthy food pyramid,
but for the food portion problem we are recommended to consume as many as 3-5 servings of
vegetables and fruits as much as 2-3 servings each day.

• Fourth line: protein source.

The fourth suggestion of a diet in the pyramid or the cone of healthy food is a source of protein for
the body. Protein as a source of energy is a very important component because it works for the
formation of hormones, enzymes and chemicals in the body and is very important in the
regeneration of dead cells in our body. Not only that hair and nails are some parts of our body that is
formed by most of the protein. Proteins along with carbohydrates and fats are the main source of
energy for the body often called macronutrients. But unlike carbohydrates and fats that can be
stored in the body, protein is the only makronutrien whose needs must be met from food because
there is no reserve. Source of protein is divided into 2 types of vegetable protein (derived from
plants) such as tempe, soybean and other types of nuts. The next type is animal protein that you can
meet from various types of meat and fish, milk, yogurt and eggs. Based on the notion of healthy food
in the food pyramid the recommended portion for both types of protein sources is as much as 2-3
servings each day.
• Peak of the pyramid

The peak of a healthy food pyramid is filled by our need for salt, sugar and oil that get a small place
and is recommended to be used just enough in our daily food presentation.

• The pyramid / tumpeng base

Healthy food pyramid shapes from time to time continue to change to make people more understand
the importance of lifestyle and a healthy diet for life. A healthy food pyramid with balanced nutrition
now adds a new level that is at the base of a pyramid or a healthy food tumpeng there is an
emphasis on the four principles of a healthy lifestyle that is to get used to eating diverse foods (based
on suggestions on the first row to row four) clean living with hand washing each want to prepare
food, when will eat and every finished defecation (BAB), active lifestyle and regular exercise and
weight monitoring.

So are some food recommendations based on the notion of healthy food in the food pyramid
currently used by the government to help people lead healthy lives. Any type of food already
mentioned above can be consumed based on the wishes and abilities of each family in their place. As
an example if you have corn crops then corn can be used as a source of carbohydrates and does not
need to rely on rice / rice. As long as all types of foods that the body needs are carbohydrates,
vegetables and fruits, protein sources are met then you have provided good nutrition for your body.
 REFERENCE

Andry, Palupi W. (2008). Health Nutrition. Jakarta: EGC Medical Book.

Dani, Rika. 2010. Healthy Food Patterns. Retrieved December 24, 2011.
National Obesity Observatory, 2011. Knowledge and attitudes towards healthy eating and
physical activity: what the data tells us [pdf]. National Obesity Observatory
 RESUME

healthy food is a food that contains balanced nutritional value and contains various nutrients
needed by a person's body to grow and develop properly. Since childhood you must have heard the
term 4 healthy food 5 perfect which is a reference how to manage your diet every day

• First row / base: 8 cups water.

The first dietary suggestion emphasized in pyramid or tumpeng healthy food is the importance of
consuming water. By consuming enough water every day we will get many benefits that can help so
that our body does not lack fluids.

• Second row: carbohydrates.

Included in the types of food sources of carbohydrates are rice, potatoes, tubers, noodles (including
vermicelli), corn, and various flour products such as biscuits and bread. Consumption of
carbohydrates as the recommended staple food based on healthy food pyramid is as much as 3-8
servings each day.

• Third row: fruits and vegetables

Consumption of vegetables and fruits will also provide many advantages such as digestion because of
the fiber content in it so that our weight can be controlled properly. but for food portion problem we
are recommended to consume vegetables as much as 3-5 servings and fruits as much as 2-3 servings
each day
• Fourth line: protein source.

Proteins along with carbohydrates and fats are the main source of energy for the body often called
macronutrients. protein is the only makronutrien whose needs must be met from food because
there is no reserve.

Source of protein is divided into 2 types of vegetable protein (derived from plants) such as tempe,
soybean and other types of nuts. The next type is animal protein that you can meet from various
types of meat and fish, milk, yogurt and eggs. Based on the notion of healthy food in the food
pyramid the recommended portion for both types of protein sources is as much as 2-3 servings each
day.

• Peak of the pyramid

The peak of a healthy food pyramid is filled by our need for salt, sugar and oil that get a small place
and is recommended to be used just enough in our daily food presentation.