'4 Healthy 5 Perfect' is No Longer Relevant, Here's a Balanced Nutritional Guideline

Dream - You may be familiar with the '4 Healthy 5 Perfect' nutritional guidelines. These guidelines recommend consuming staple foods, protein sources, vegetables, fruits, and milk.

Since a long time ago, '4 Healthy 5 Perfect' has always been applied by parents to meet the nutritional needs of children and families, but these nutritional guidelines are no longer relevant.

"Along with the development of nutritional science, the '4 healthy 5 perfect' is no longer relevant to use," said Dr. Nadhira Afifa through Instagram.

She suggests the 'Fill My Plate' guideline, which shows recommended portion sizes in one plate. The guideline shows a plate that contains 50 percent fruits and vegetables, while the rest consists of carbohydrates and protein.

Photo: Instagram @nadhiraafifa

The percentage of carbohydrates and fruits is smaller compared to vegetables and carbohydrates. The recommended protein sources are animal-based, such as chicken, eggs, seafood, or red meat.

Unlike previous nutritional guidelines, 'Fill My Plate' does not require milk consumption. "From the 'fill my plate' guidelines, we can now learn that milk consumption is not mandatory because milk is just one of the protein sources that can be replaced with other types of food as long as they contain roughly the same protein and mineral content."

Don't forget to drink enough water and engage in physical activity for at least 30 minutes per day to maintain a healthy weight and overall health. 'Fill My Plate' guidelines are nutritional guidelines for healthy adults. If you have certain health conditions, consult with a doctor regarding your diet.

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A post shared by Nadhira Nuraini Afifa (@nadhiraafifa)

Managing Healthy Eating Patterns for 'The Busiest Worker'

Dream - Living a healthy lifestyle may sound easy to say but difficult to do. Especially if you are easily tempted and inconsistent when it comes to sticking to it. When work deadlines or busy schedules occur, healthy lifestyles are often forgotten.

However, eating without considering nutrition can lower the body's immunity, especially with the changes in lifestyle during the ongoing Covid-19 pandemic. Lifestyle changes that tend to neglect nutritional intake can make the body more susceptible to diseases.

"During the Covid-19 pandemic, the risk factors for decreased immunity are higher. Moreover, based on research, our eating habits have not changed. They tend to be high in sugar, salt, and saturated fat," explained Dr. Rita Ramalyulis, a Doctor and Member of the Indonesian Nutrition Association, at the virtual event titled Managing Healthy Lifestyles for Busy Workers, held by Ajinomoto Indonesia on Monday, December 19, 2022.

Sugar and Salt Limitations

Quoting WHO's report, consuming sugar should not exceed 2-3 teaspoons per day. For safe salt consumption, adults should consume a maximum of 5 grams or less than one teaspoon per day.

"Excessive salt in the body needs to be filtered by the kidneys. The kidneys have sensors to remove excess sodium from the body. But if there is too much, it can cause glucocorticoid, which can disrupt white blood cells," added Rita.

Nutrients Related to Immunity

Eating should not be done without considering nutrition. Everything should be nutritionally balanced. Make sure it contains micronutrients such as vitamins and minerals.

Also, include macronutrients such as complex carbohydrates, fats, and proteins.

"We can choose protein-rich dishes to increase antibodies. For example, choosing skinless whole chicken, lean beef, tempeh, yogurt, and others," added Rita.

This protein intake should be gradual, for example, consuming 2 types of protein like eggs and tempeh in the morning, then using other types of protein like beef and yogurt for lunch. Protein should also be consumed in the evening.

Fluid and Fiber Intake

Consuming an adequate amount of fiber helps maintain a balance of microorganisms. This balance prevents pathogenic microorganisms from entering the bloodstream. If fiber intake is low, pathogenic microorganisms can enter the intestines and reach the bloodstream.

Water is also very important as it serves as a transportation tool for nutrients to all cells. Additionally, water supports the health of mucous membranes that protect the body's internal parts. So make sure to consume main foods that contain micronutrients, fiber, and enough water, Sahabat Dream.