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Understanding the Food Pyramid as Your Healthy Eating Guide

As a guideline for healthy eating, the Ministry of Health of the Republic of Indonesia has implemented a food pyramid with balanced nutrition. What foods are recommended and how to apply them? Check out the explanation here. The food pyramid is a nutritional guide for planning a healthy, balanced nutritious diet (not excluding certain types of nutrients), by dividing the portions of various food groups in the form of a pyramid.

Understanding the Contents of a Food Pyramid with Balanced Nutrition

The following is the order of the contents of a nutritionally balanced food pyramid, starting from the bottom to the top of the pyramid, following its application in the daily diet:

1. Eat a variety of staple foods

Staple foods are carbohydrate foods that are consumed daily as the main food. The types of staple foods in each region can vary, including rice, corn, cassava, sweet potatoes, and sago. Even so, try to vary your staple food, by consuming more than one type of carbohydrate food in a day.

2. Eat more food sources of fiber

Eating vegetables and fruits is an important part in creating a balanced nutritious diet. Because, in addition to being rich in fiber, these two food groups also contain lots of vitamins and minerals. The portion of vegetables and fruit that should be consumed in a day is 400 grams. For simplicity's sake, in one plate of food, half must be fruit and vegetables. The portion of vegetables is recommended more than fruit, which is 2/3 of the total vegetables and fruit.

3. Consuming high protein foods as side dishes

Side dishes are a group of food sources of protein, consisting of animal protein and vegetable protein. You are encouraged to consume both types of protein, because each has advantages and disadvantages, so they can complement each other. Some foods that contain lots of protein are beef, chicken, fish, and beans, for example soybeans. Eat 2-4 servings of side dishes in a day, where 1 portion is equivalent to 1 piece of chicken. '

4. Limit consumption of foods containing sugar, salt, and fat

Foods that contain sugar, salt, and fat occupy the top of the nutritionally balanced food pyramid, so they should only be consumed in small amounts. As we know, consuming these foods excessively risks causing various health problems. In accordance with Permenkes Number 30 of 2013, the government designed a special guideline with the term "G4-G1-L5" regarding the limit of consumption of sugar, salt, and fat per day. The following is the explanation:
  • G4 means 4 tablespoons of sugar per day.
  • G1 means 1 teaspoon of salt per day.
  • L5 means 5 tablespoons of fat or oil per day.

Tips for Supporting Balanced Nutrition Food Pyramid Contents

For maximum benefits, do the following tips in applying a nutritionally balanced food pyramid:
  • Enjoy a variety of foods, from staple foods, vegetables, fruits, to side dishes.
  • Don't skip breakfast, because breakfast will give you energy to think and do various activities after you wake up in the morning.
  • Drink enough water, at least 2 liters or 8-10 glasses a day, to meet the needs of body fluids.
  • Get into the habit of reading food product packaging labels before buying or consuming them. Note the composition of nutrients and their expiration date.
  • Wash your hands properly before eating or preparing food, to clean them from germs that can cause
  • Do exercise regularly, for at least 30 minutes per day.
If you want to achieve certain goals by applying this food pyramid, for example losing weight, or if you have certain medical conditions, consult your nutritionist first. That way, the portion and type of food can be adjusted to the purpose and condition of your body.

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