Meals with adequate nutrition and safe for consumption

Message 1: Eat Food Athletics

There is no single type of food which contains all the nutrients that can make people to live healthy, productive growth and development as well. Therefore, each person needs to consume a variety of foods.

Except for infants aged 0-4 months who consume enough Mother's Milk (ASI) or exclusive breast milk alone. Because for infants aged 0-4 months, breast milk is the only single food that is important in the growth process itself is natural and healthy.

Eat food that will ensure the fulfillment of diverse sources of energy sufficiency, builder substances, and growth regulators for the needs of a person. Diversity of food in daily meals consumed at least should be from one food source of power, one food source construction materials and one food source regulator. It is the application of the principle of diversification are minimal. The ideal is if every time for lunch and dinner, the meal consists of four groups of food (staple food, side dishes, vegetables and fruits). The following food sources:

1. Food sources of energy substances: rice, corn, wheat, cassava, potato, sago, bread and noodles. Oil, margarine and coconut milk containing fat can also generate power. Function: Food sources of energy to support the substance of everyday activities.
2. Food sources of builder substances: food ingredients derived from vegetable oils include beans, tempeh, tofu. While the animals are derived from eggs, fish, chicken, meat, milk and processed products such as cheese. Function: Substance builder is vital to the growth and development of the intelligence of someone.
3. Food sources of growth regulators: all vegetables and fruits. Function: This food contains many vitamins and minerals that contribute to smooth operation of the function of organs.

Message 2: Eat Food To Meet Energy Sufficiency

Energy needs can be met by consuming food sources of carbohydrates, proteins and fats. Adequacy of energy input for a person characterized by normal weight

* If the excessive energy consumption, it will cause obesity is usually accompanied by a variety of health problems, including high blood pressure, heart disease, diabetes and others.
* If the consume less energy, the energy reserves in the body that is in the muscle tissue / fat will be used to cover the shortage. This can cause a decrease in work capacity, learning and creativity plus it will cause weight loss and other nutritional deficiencies and then if the situation is prolonged energy shortage, it can cause a state of poor nutrition, which then inhibit the growth and development in children.

Adequacy of energy a person is influenced by many factors like: age, sex, weight, height, type of activities / work and climate.

Message 3: Eat Carbs Food Source, Half Of Energy Needs

There are two groups of carbohydrates:

1. Complex carbohydrates are whole grains such as rice, corn, wheat, tubers such as cassava, yams, potatoes, other foods such as flour, sago and banana. But food sources of complex carbohydrates have less of other nutrients the body needs. Therefore, these carbohydrate sources of food consumption should be limited to approximately 50-60% of its energy needs.
2. Simple carbohydrates are sugars, but sugar does not contain other nutrients. Excess sugar consumption may reduce the chance of the fulfillment of other nutrients. Limit consumption to 5% of the total energy sufficiency, or about 3-4 tablespoons each day.

The process of digestion and absorption of complex carbohydrates in the body takes longer than simple carbohydrates. Thus, by consuming complex carbohydrates, people do not immediately feel hungry. While sugar or simple carbohydrates can be absorbed, and utilized directly as an energy body so quickly lead to hunger.

Message 4: Fats and Oils Up to a quarter of the Energy Adequacy

Fats and oils contained in food is useful for increasing the amount of energy, helps the absorption of vitamins A, D, E and K, and add delicious dish.

Viewed from the ease of the process of digestion, fats are divided into three groups:

1. Fats containing polyunsaturated fatty acids are most easily digested, generally derived from plant foods
2. Fats containing monounsaturated fatty acids are easily digested. Similarly, polyunsaturated fatty acids generally derived from plant foods
3. Fats containing fatty acids that are difficult to digest, generally come from animal foods

Potential fats and oils as an energy source count higher than carbohydrates and protein. Each gram of fat produces nine kilocalories, carbohydrates and protein while only 4 kilocalories. In addition to potentially high-calorie, fat is also relatively long in the digestive system compared with protein and carbohydrates, so that fat causes a longer sense of satiety.

Excessive consumption of animal fat can cause narrowing of the arteries and coronary heart disease. However, the habit of eating fish can reduce the risk of coronary heart disease, because the fatty fish contain omega 3 fatty acid which acts to prevent clogging fats in the blood vessel walls.

How to reduce the consumption of foods high in fat, one of them with ways to reduce consumption of foods and fried foods bersantan.

Recommended consumption of fats and oils in daily food no more than 25% of energy needs. While the composition of fat consumption are recommended are: 2 sections of foods containing vegetable fat sources, and a section containing a source of animal fat consumed.

Message 5: Use iodized salt

Iodized salt is salt which has been enriched with KIO3 (potassium iodate) as much as 30-80 ppm. All salt is circulated in Indonesia must contain iodine in accordance with Presidential Decree. 69 years old in 1994.

Consequences if the shortage of iodized salt has a major influence, causing diseases such as goiter and cretin, plus it can reduce the level of intelligence. These conditions can be said as a state Iodine Deficiency Disorders (IDD). Children who suffer from iodine deficiency disorders usually requires a relatively longer time to complete a certain level of formal education. Even those who suffer from iodine deficiency disorders with severe level (cretin, kretinoid) are not able to absorb the lessons of basic education.

Considering that the iodized salt is also contained elements of sodium, then the consumption of iodized salt also needs to be restricted. Excess sodium consumption can cause high blood pressure disease. While high blood pressure is a risk factor for stroke.

To avoid this, the recommended consumption of iodized salt is not more than six grams or

2 ½ grams per 1000 kilocalories, or one teaspoon every day. By consuming iodized salt is 6 grams daily iodine requirement can be fulfilled, but the use of sodium threshold is not exceeded.

For someone who has excessive sweating, recommended taking up to 10 grams of salt or two teaspoons per person per day. For someone who had to reduce salt intake, it is recommended to consume foods from iodine-rich sea.

How to assess the quality of iodized salt is not difficult, with a Test Kit Yodina available at health centers and dispensaries. Take the salt and then with liquid tetesi Yodina. Resulting color compared with a hint of color that existed at the kit. Good quality salt will show a purplish blue color. The more the old color, the better the quality of salt.

Message 6: Eat Food Sources of Iron

Iron is one essential element in the process of formation of red blood cells. Iron is naturally obtained from foods. Another benefit of consuming the food source of iron is the fulfillment of the adequacy of vitamin A, because the food sources of iron usually also a good source of vitamin A. Lack of iron in the daily food in a sustainable manner can cause anemia disease or known to the public as anemias.

Nutritional anemia Iron (AGB) is mainly suffered by many pregnant women, breastfeeding women, and women of childbearing age in general, because it is a natural function. Natural events are female menstruation, pregnancy, childbirth and breastfeeding. Hence the need for Fe or iron is relatively higher than other groups. Another vulnerable group is children AGB Toddlers, school-age children, and laborers and low-income workers.

AGB signs such as: pale, weak, weakness, dizziness, and vision often dizzy. Besides anemia patients more susceptible to infection.

Fe is the main source of animal food ingredients and nuts and dark green vegetables. The main difficulty to meet the needs of the low level of Fe is Fe absorption in the body, especially the vegetable Fe source is absorbed only 1-2%. While the level of Fe absorption of food of animal origin can reach 10-20%. This means that the animal origin food Fe (heme) is more easily absorbed than vegetable origin food Fe (non-heme).

Message 7: Give only breast milk to babies until age 4 Months

Mother's Milk (ASI) is the best food for babies, because breast milk has advantages which include three aspects, namely: nutritional aspects, the aspect of immune and psychological aspects that form the essential fabric of affection for the child's mental development, and intelligence.

To gain the maximum benefit from breast milk, the milk should be given to infants shortly after birth (within 30 minutes after birth), because the baby's suction power at that time the most powerful to further stimulate milk production.

Milk that came out a few days after birth is called colostrum. Colostrum contains immune substances, vitamin A is higher, thicker and yellowish. Therefore, colostrum should be given to infants. Although milk production in the first days of the new bit, but suffice baby's needs. Watering the sugar, water, starch, and food pralaktal (before the current milk produced) others should be avoided.

Provision of food other than breast milk at 0-4 months of age can harm the baby, because babies have not been able to produce enzymes to digest the food instead of breast milk. If during this period infants are not breastfed are forced to receive food, health problems will arise in infants, such as diarrhea, allergies and other hazards that are fatal.

Signs that your baby needs breast milk exclusively, among others: Babies do not fret, and grow according to the chart on the Card Towards Healthy (KMS).

Message 8: Familiarize Breakfast

Someone who does not eat breakfast have a risk of suffering from health problems such as decreasing blood sugar levels with the signs include: weakness, cold sweat, decreased consciousness and even faint.

Eating breakfast in the morning or very beneficial for everyone. For breakfast adults can maintain physical fitness, endurance while working to maintain and improve productivity. For school children, breakfast can improve concentration and make it easier to absorb the lessons learned, so that better learning achievement.

Breakfast habits also helps a person to meet the daily nutritional adequacy. Type of cuisine for breakfast can be selected and prepared in accordance with the circumstances. But it would be better if the food source of a substance consisting of manpower, materials and resource development regulator.

Message 9: Drink Clean Water, Safe and Fair amount

Drinking water should be clean and free of germs. Functions of water in the body:

* Smooth transport of nutrients in the body
* Regulate fluid balance and mineral salts in the body
* Regulate body temperature
* Remove the remaining material (metabolism) of the body

To fulfill the above functions, a person consumed fluids especially water to drink, at least two liters, equivalent to eight glasses every day. Also, consume plenty of fluids to prevent dehydration or lack of body fluids, and can reduce the risk of kidney stones.

Message 10: Make Physical Activity and exercise regularly

Physical activity and exercise is useful for everyone, because it can improve cardiovascular fitness, prevent excess weight gain. Improve heart function, lung and muscle and meperlambat aging process.

A healthy person can perform physical activity and exercise every day without significant fatigue. Sports should be done regularly. The type and dose of different sports by age, sex, occupation, and health conditions.

Message 11: Avoid Drinking Alcoholic Beverages

A person who drinks alcoholic minuan will urinate frequently causing thirst. This person then will overcome his thirst by drinking alcohol again. Alcohol containing only energy, but it does not contain other nutrients.

Drinking alcoholic beverages can lead to:

1. inhibition of nutrient absorption process
2. loss of essential nutrients, although these people consume nutritious food in sufficient quantity
3. malnourished
4. liver disorders
5. nerve damage and brain tissue

Message 12: Eat For Health Food Safe

In addition to a complete and balanced nutrition, food consumption should be also feasible, that it is safe for health. Safe food is food that is free from harmful germs and chemicals, and not contrary to the beliefs of a society.

In order for food or cuisine can satisfy the conditions are safe for consumption, since these foods have to go through the process properly. Starting from the grown / farmed, a processing plant, processing at home, until the food is transported and marketed to the retailer / dealer or directly to consumers must be good and true.

According to the science of nutrition, food safety must also meet the requirement "wholesome". This means that nutrients are not much missing, and her physical form is still intact. Except where the processed foods that will purposely modified form of physical (eg, fish djadikan flour, etc.)

Common signs of food that is not safe for health, among others: a slimy, moldy, smell and taste of food or color change. Especially for food processing factories, if past the expiration date, or there is rust / damage on the packaging, canned food should be immediately destroyed. Instead, with signs of food is not purchased and not consumed, though the price is very cheap.

Another sign of the foods that do not meet safety requirements, is when the processing added an additional hazardous materials, such as borax acid / bleng, formaldehyde, dyes Rhodamine B, and methanol yellow, like many found on the street food market. Therefore, producers should be given counseling snacks.

The use of borax, formalin bleng and cause food last longer and more elastic / springy. For example, knowing that bear more than two days when left at room temperature. Snack food market shows signs of bright use of harmful dyes

Food that is given a yellow color when the water drops do not change color whiting was purple, a sign the food is dangerous to use dyes, namely methanol yellow.

How to process or dispensing of food that is not true can also threaten the health and safety of consumers. For example boil drinking water and fresh milk, which is not heated to the boil will be very dangerous when drunk, because of dangerous germs can still be alive. Germs will die if heated to boiling.

Message 13: Read the Label On The Packaged Foods

Labels on packaged foods is a description of the content, type and size of materials used, the composition of nutrients, expiration date and other important information.

Regulations specify that every packaged food products must include information on label.Semua detailed information on packaged food labels help consumers when selecting and using such foods, according to nutritional needs and health circumstances of consumers.