6 Tips for Adopting a Healthy Diet: Discipline is the Key!

A healthy body is like a long-term investment that will pay off when efforts are made early on. In the quest to live a healthy lifestyle, a nutritious diet plays a significant role. As the saying goes, "you are what you eat," so it’s essential to carefully choose and manage your food choices to ensure your body stays healthy into old age.

The awareness of adopting a healthy diet has started to gain traction, particularly after numerous reports of young people being diagnosed with conditions like diabetes and even kidney failure. Some cases have even reported kidney failure in children, often due to a long-term unhealthy and careless diet.

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Cases of Diabetes and Kidney Failure Among Young People

Reports from various online media outlets indicate a rise in diabetes and kidney failure cases across different regions.

For instance, an article on Kompas.com highlights a series of posts on X (formerly Twitter) about several individuals aged 24 to 27 who have been diagnosed with chronic diabetes. Three of these cases are not genetically predisposed but are instead triggered by a chaotic lifestyle.

A similar report from Jawapos.com mentions that Gen Z is the generation most vulnerable to developing diabetes at a young age. This is believed to be linked to unhealthy eating habits and lifestyle choices that are, unfortunately, popular among this generation.

In another article on Mediaindonesia.com, it was reported that cases of kidney failure have increased in West Java, where dozens of children now require regular dialysis. According to the same article, the Head of Disease Prevention and Control at the West Java Health Office stated that in 2023, at least 125 children were undergoing regular dialysis due to various factors.

Healthy Diets Play a Significant Role in Reducing Risks

The recent increase in diabetes and kidney failure cases has been closely linked to the neglect of healthy eating habits. The consumption of fast food and packaged drinks has exacerbated the situation, while the lifestyle choices people make often do not reflect a healthy pattern.

Here are some tips for adopting a healthy diet that can serve as valuable insights:

1. Healthy Portions and Types Every Day

Eating is a basic need, but it shouldn't just be about feeling full. Pay attention to the nutritional content of the food you eat daily to ensure your body’s nutritional needs are met.

Make sure your portion sizes and food choices are healthy. Combine a variety of foods in one meal, focusing on real food rather than processed or ultra-processed foods, which should be avoided.

Instead of opting for canned or packaged foods, try to choose natural foods prepared in the healthiest way possible. A simple rule of thumb is to make sure you can still see the original form of the food.

2. Increase Vegetable and Fruit Intake

The consumption of vegetables and fruits among the current generation tends to be low, even though these foods contain essential nutrients needed by the body at every stage of life.

The important nutrients in vegetables and fruits help the body get what it needs. Vitamins, minerals, fiber, and other high-level nutrients can be obtained from these foods.

On the other hand, the natural nutrients in fruits and vegetables are also more easily absorbed by the body, meaning the body doesn’t have to work as hard to process and absorb them for optimal use.

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3. Start Counting the Calories You Eat

Everyone’s daily calorie needs are different. However, on average, an adult with an ideal body size needs about 2,100 to 2,200 kcal per day.

Calories are present in every type of food you consume daily, and the amount doesn’t always match the portion size. For example, a plate of fried snacks (2 to 4 pieces) can contain significantly more calories than a plate of sliced fruit.

Keep your calorie intake in check to prevent excessive fat accumulation, which can lead to other health risks you’d rather avoid.

4. Stay Hydrated, Prioritize Water

Meeting your daily fluid needs is also crucial and shouldn’t be overlooked. Dehydration can lead to various health issues, ranging from mild to severe, that could be troublesome if they arise.

However, it’s important to remember that the fluid you consume should ideally be water, as it is more neutral than other types of drinks. Some articles suggest that brewed coffee made from real coffee beans can have positive effects on the body, but make sure your primary fluid intake is water.

Avoid consuming too many flavored or colored drinks, especially those with high sugar content or artificial sweeteners, as these can also have negative health effects.

5. Set a Meal Schedule and Stick to It

Meal times are somewhat subjective, but generally, human bodies follow a similar activity pattern based on the daily cycle of day and night.

Establish a regular meal schedule and stick to it with discipline. This way, your body can adjust to when the digestive organs are working and when they are resting, helping reduce the risk of various diseases.

Always pay attention to the nutritional content of each meal, ensuring that your basic nutritional needs are met, so your body can function optimally every day.

6. Support with Regular Physical Activity

This sixth tip isn’t directly about healthy eating but can enhance the benefits of a healthy diet.

Schedule regular physical activity to help maintain muscle and joint function. Your metabolism will improve when your body stays active and sweats regularly.

Physical activities can include sports, weight training, walking, jogging, or any other exercise that can be done consistently.

Recommended Foods for Good Health

Some foods have already been mentioned in the second part of this article. However, to be more specific, here are some types of foods that can be included in a healthy diet:

Vegetables: Packed with nutrients, all types of vegetables can be included in a daily healthy menu. They are also easy to prepare into delicious dishes, even as snacks.
Fruits: A variety of fruits should be included in your daily meals to meet your nutritional and fiber needs. Additionally, fruits are rich in antioxidants.
Meat and Eggs: Various types of meat are excellent sources of protein for the body. At the same time, eggs are also an appealing option. Just remember to prepare them in a way that preserves their nutritional content.
Fish and Seafood: Despite being known to trigger allergies in some, the nutritional content of seafood is undeniably high.
Grains and Nuts: These are healthy foods and tasty snacks that are great for daily consumption, containing vitamin E and magnesium, which are vital for the body.
Milk: Whether cow’s or goat’s milk, both are rich in nutrients that benefit the body. If accessing fresh milk is challenging, opt for packaged milk products with a high natural milk content.
Oatmeal: This is a great option for those at risk of high cholesterol, as it’s known to be heart-healthy. For diabetics, oatmeal is also a low-sugar food.
Green Tea: Long known for its high antioxidant content, green tea is a great drink to include in a healthy diet.
Tubers: These are a healthy alternative for varying your carbohydrate intake. They are easy to prepare, have a distinct taste, and are rich in nutrients like potassium, manganese, vitamin C, and vitamin B6.

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In fact, there are many healthy food options out there that taste just as good as trendy foods. However, in terms of nutrition, these healthy foods offer complete nourishment and minimal health risks, making them ideal for regular consumption instead of opting for fast food that’s quickly available.

Choosing the right type of food will have positive long-term effects. When you are disciplined in following a healthy diet, one of the simplest efforts you can make to stay fit in old age is considered complete.

In addition to knowing about healthy eating habits and being aware of the various diseases that can arise if you don’t adopt them, it’s highly recommended to take other precautionary measures. For health matters, health insurance products from PT AXA Insurance Indonesia offer a great option. The SmartMedicare insurance product is an appealing choice, offering benefits such as covering medical expenses for inpatient care, outpatient care, dental care, childbirth in hospitals, and other benefits according to the policy terms. Practical, easy to access, and reliable, you can embrace the future with confidence with AXA Insurance Indonesia products!

Reference:

https://www.siloamhospitals.com/informasi-siloam/artikel/jaga-tubuh-tetap-bugar-ikuti-5-tips-makan-sehat-ini
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https://www.jawapos.com/kesehatan/014746595/generasi-z-marak-dikabarkan-terkena-diabetes-gaya-hidup-nongkrong-jadi-salah-satu-penyebabnya?page=3