Types of food that are suitable for a healthy diet


Types of food that are suitable for a healthy diet

How to live a healthy diet can not be separated from nutritious food. Below are a number of food options that can support your diet.

1. Vegetables and fruit

One type of food that needs to be consumed when dieting is vegetables and fruit. Fresh vegetables and fruits need to be consumed together with other staple foods to get a balanced nutrition.

Not only that, a diet rich in these two foods can reduce the risk of various chronic diseases. How not, fruits and vegetables contain nutrients that the body needs, such as vitamins, minerals, and fiber.

There are also types of fruits and vegetables that are good for weight loss, including:




broccoli, or


2. Whole Grain

Whole wheat is a source of complex carbohydrates that contain fiber that is good for the body. These grains contain a variety of key minerals and vitamins that can cause a feeling of fullness for a long time.

Some dietitians recommend including whole grains in a healthy diet that is being followed, because these fiber sources are rich in iron, potassium, vitamin B9 (folate) and magnesium.

In addition to making the stomach feel full longer, you also get complete nutrition from whole grains. Some types of foods that contain grains include:

Brown rice,


wheat (oatmeal),

popcorn, plus

whole wheat bread or whole wheat pasta.

3. Low-fat protein

Do not forget, protein is also a source of energy that the body needs, especially in how to live a healthy diet. However, too much protein, especially high fat, can be harmful to health, including obesity.

According to the World Health Organization, reducing total fat intake to less than 30% helps prevent unhealthy weight gain.

Therefore, another alternative to meet these nutritional needs is to consume low-fat protein, such as:


white meat,

egg or egg white,


peas, dan

milk and low-fat dairy products.

4. Limit sugar and salt

Diets usually won't work without reducing your intake of sugar, salt, and oil. Limiting these three components is considered an effective way to go on a diet. Foods high in sugar, salt, oil, and fat are usually high in calories.

That is, these three things are not good for health. The reason is, high-calorie foods can trigger drastic weight gain and the risk of various diseases.

The Indonesian Ministry of Health recommends limiting the portion of sugar, salt and fat through the G4G1L5 principles, namely:

sugar 4 tablespoons per day,

salt 1 teaspoon per day, and

fat 5 tablespoons per day.

You can also replace granulated or sweetened sugar with low-calorie sweeteners. This aims to control blood sugar levels so as not to spike suddenly.

5. Low-calorie snacks

Even though you're on a diet, that doesn't mean you can't snack. However, you are advised to choose healthy snacks for your diet with low calorie and sugar content.

Therefore, always check the nutritional value information listed on the snack packaging before buying. Pay attention and check carefully the fat, sugar and calorie content in snacks.

There are several low-calorie snack options that you can eat while on a diet, including:

coconut chips,

boiled eggs,

fruits, such as apples,

greek yogurt and berries,

fruit juice,

protein rich smoothies,

edamame, dan

other low-calorie foods.

Basically, there are many things that need to be considered in carrying out a healthy diet such as weight, BMI, and the condition of each person.

For that, always consult a nutritionist or dietitian before starting a diet program.