4 healthy 5 perfect foods are foods that contain complete nutrition ranging from carbohydrates, proteins, vitamins, fats, and minerals. Healthy food consists of staple foods, side dishes, vegetables and fruit. While the perfect 5 is milk which is an additional nutrient. Initially this 4 healthy and 5 perfect food was a campaign promoted by the government, but now it has become a lifestyle for some people.
Types of food 4 healthy 5 perfect
4 healthy 5 perfect foods consist of staple foods, side dishes, vegetables, fruit, and milk. These foods have many benefits for the body. What are the benefits? Let’s see the following explanation.
- Staple food
Staple foods are foods that must be consumed every day. There are also those who call it the main meal. Staple foods usually contain carbohydrates that are useful as a source of energy for the body. In Indonesia, the main source of carbohydrates comes from rice. But actually it doesn’t have to be like that. You can consume potatoes, sago, wheat, sweet potatoes, cassava, or corn.
- Side dishes
Other types of 4 healthy 5 perfect foods are side dishes. This food is a complementary food of the staple food. The recommended side dishes must contain sufficient protein, either from animal or vegetable protein. Protein content is useful for maintaining endurance, forming energy reserves, and helping children grow and develop. Vegetable protein can come from tempeh, tofu, soybeans, or nuts. While protein can come from red meat, chicken, fish, eggs and processed derivatives. Everyone’s protein needs are different. Therefore you must know the daily protein needs for yourself.
- Vegetables
These vegetables contain a fairly complete vitamin content, starting from vitamin A which is useful for maintaining eye health, B vitamins, vitamin C, vitamin E, and vitamin K. The complete vitamin content is also useful for maintaining the body’s immunity. In addition, vegetables have a high enough fiber content so they are good for maintaining a healthy digestive tract. Vegetables can be consumed by cooking or eaten fresh as a salad or salad. But make sure the vegetables you want to eat have been washed.
- Fruits
Give your little one fresh fruit so that the needs of multivitamins and minerals are met. You can manage the fruit so that your little one prefers it, for example, it is made into fruit juice mixed with milk. There are at least four types of fruit based on their color, namely yellow, green, red and purple fruits. To maintain eye health, children can be given yellow fruit because it contains beta carotene.
- Perfect with Milk
So that the nutrition received by your child is more perfect, give your child animal protein intake from milk. Milk is known to have benefits for increasing energy sources and increasing bone growth. It’s just that giving milk must be adjusted to the condition of the little one. If your little one is overweight then give low-fat milk and glucose. There are many types of milk that can be given to your little one. For milk from animal protein, you can choose cow’s milk or goat’s milk. Goat’s milk is known to have advantages because it is anti-allergic. According to dr. Irma Lidia, the recommendation of 4 healthy 5 perfect foods is similar to the recommendations currently circulating in the US myplate, where in one plate is divided by 4 servings of carbohydrates (grains) 30%, vegetables 40%, protein 20%, fruit 10% and accompanied by a glass milk or yogurt. Parents are expected to always give their children the right portion and variety of food to meet their child’s nutritional needs.
- Carbohydrate
Carbohydrates that we consume can be useful as an increase in body metabolism, as a source of energy, can also balance between bases and acids in the body, are also useful as forming cells, tissues and organs, facilitate digestion and absorption of calcium and help form proteins and fats.
- Protein
The protein we consume can neutralize toxins in the body, help carry out the body’s metabolism and it can maintain fluids in body cavities
- Fat
Fat is not always only able to make obesity, fat is needed by our body as a solvent for vitamins A, D, E and K so that the body can digest and take its benefits, fat is also useful as a body protector, as well as a source of essential fatty acids.
- Water
Water dissolves other compounds in the body, transports nutrients from cells to tissues in the body, and maintains the stability of the body.
Benefits of Food 4 Healthy 5 Perfect
- Maintaining Ideal Weight
Consumption of healthy foods can be one of the efforts in order to get an ideal body weight. 4 healthy 5 perfect foods that have a high fiber content can help smooth digestion so that weight is maintained. In addition, the complete nutritional content can help the body stay healthy and proportional.
- Helps Brain Growth
Healthy and nutritionally complete foods can also help brain growth, especially in children. There are several types of vegetables that are good for this development. In addition, the protein contained in fish is also believed to help brain growth. Therefore, 4 healthy 5 perfect foods are good to give to children.
- Helping growth
In children, healthy eating is needed for the process of development and growth. Foods with balanced nutrition can help the body in forming bones and teeth. Other nutrients such as vitamins, minerals, protein, carbohydrates, and fats will help your child stay active.
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