Jakarta –
Mother, when you were a child you probably often heard the term ‘Food 4 Healthy 5 Perfect’. This term was first popularized by Mr. Gizi Indonesia Poerwo Soedarmo in the 1950s.
Food 4 healthy 5 perfect (4S5S) is a concept that is implemented in a nutritious and healthy diet. In practice, 4 healthy 5 perfect emphasizes the consumption of staple foods, side dishes, vegetables, and fruit with milk as a complement.
By following 4 healthy 5 perfect, you and your family are expected to be able to maintain daily food portions. So that you will not lack the nutritional components and nutrients your body needs.
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The benefits of food 4 healthy 5 perfect
Entering the 2000s, the term 4 Healthy 5 Perfect is no longer used, right, Bun. Now used the term Balanced Nutrition Guide. Where milk is no longer a complement, food can be more varied, emphasize a clean lifestyle, it is recommended to be diligent in exercising, and monitor ideal body weight.
However, the types of 4 healthy 5 perfect foods are still sought after by mothers and fathers today. The reason is, there are still some nutrients outside of 4 Healthy 5 Perfect that the body needs and are adapted to health conditions, as stated by the Association for Family Nutrition, University of Indonesia.
In addition, 4S5S can still be followed because there are benefits that you can feel, namely:
1. Keeping your weight ideal
The food you eat has an impact on your weight. If you apply the 4S5S pattern, you and your family will receive a source of fiber that will meet the needs of the digestive system. This will indirectly make your body weight remain ideal.
2. Optimizing children’s growth and development
Since its introduction, 4 healthy 5 perfect foods have become a mainstay for parents to optimize their child’s growth and development. Moreover, children are in need of nutrients such as minerals, vitamins, carbohydrates, fats, and proteins in sufficient portions.
3. Supports brain growth
The next benefit obtained from the 4S5S is that it supports brain growth. Why? Because some types of vegetables have healthy content that helps these organs develop well, especially for children who are actively absorbing various information.
4. Prevent malnutrition
One of the goals of the emergence of 4 healthy 5 perfect foods is to prevent malnutrition. Lack of nutrition and nutrition, especially in children, will disrupt their growth. In addition, other disorders they experience will make it difficult for the body’s organs to function normally.
Examples of food 4 healthy 5 perfect
To arrange food in the daily menu, Mother must first identify the source of nutrition and what nutrients are contained in 4 healthy 5 perfect.
1. Staple foods
The staple food in 4S5S is generally a source of carbohydrates such as rice, sago, corn, cassava, wheat, and tubers. If you look at the 4 healthy 5 perfect food infographic, you will often see rice and bread as examples of staple foods. In fact, other sources of carbohydrates are no less useful, one of which is brown rice.
Brown rice is rich in high fiber and complex carbohydrates which will increase energy while causing a feeling of fullness for longer. In addition, it has a lower glycemic index, making it friendly for mothers who suffer from diabetes because it will not make blood sugar spike
2. Fish pauk
Side dishes in 4 healthy 5 perfect meals usually refer to protein sources, both from animal and vegetable proteins. Protein itself has various functions for the body, including forming the immune system and balancing hormone performance. The sources of protein that you can consume include:
Fish
Fish is an animal protein that is often consumed by Indonesian people. Some types of marine fish such as salmon and tuna are even rich in omega-3 which is good for the development of brain tissue.
Chicken meat
In addition to fish, chicken meat includes 4 healthy 5 perfect foods that are easy to find. Not only contains protein, some parts of chicken are also rich in fat, especially in the intestines and liver.
Believes
If you don’t like meat, there are eggs that can be used as a source of protein to meet your daily needs. Like chicken meat, there are also types of eggs that contain high enough fat such as duck eggs and quail eggs.
Tofu and tempeh
Who does not know this vegetable source? Although the price is cheap, tofu and tempeh contain amino acids that are good for the body. In addition, you can also process both of them in various ways, from fried, boiled, to disatai.
3. Vegetables
Compared to the two components of the previous 4 healthy 5 perfect diet, vegetables are the type that children are less interested in. Even though there are many benefits that your little one will get from eating vegetables. Below are some types of vegetables with the benefits they can get:
- Say which has green substances that are proven to nourish bones, nourish hair and skin, to reduce the risk of diseases such as diabetes to cancer. Mustard greens are also rich in folate, potassium, thiamin, and phosphorus niacin.
- Carrot which is known for its beautiful orange color, carrots contain natural sugar, beta carotene, and vitamin C. The benefits that your little one will feel from carrots are to launch the body’s metabolism to increase insulin levels.
- Cabbage, broccoli and cauliflower. The three vegetables in this 4 healthy 5 perfect diet have indoles which function to protect certain organs of the body from cancer. There are also flavonoids that will boost the immune system.
4. Fruits
The benefits of fruits can be divided by color, including:
- Green fruit. The green color of the fruit indicates the presence of beta carotene, folate, calcium, and vitamin C which are useful for lowering bad cholesterol, normalizing the digestive system, and fighting free radicals.
- Yellow fruit. Yellow fruit is rich in potassium, vitamin C, and beta-carotene. Its function is to lower blood pressure and launch metabolism.
- red fruit. In the list of foods 4 healthy 5 perfect, red fruit is rich in ellagic acid and hesperidin to prevent the risk of cancer.
- Purple fruit. With magnesium content in it, purple fruit can launch the digestive system and prevent inflammation.
5. Milk
Milk is a source of animal protein, but some are obtained from vegetable protein. The benefits provided are:
- Cow’s milk. Most often consumed, cow’s milk contains 80-150 calories which can meet calcium intake, increase energy, and reduce stress.
- Goat milk. The calorie content in goat’s milk is quite high, which is 170 calories. This milk also has anti-allergic properties in it.
- Almond and soy milk. Both types of milk from plant sources are recommended for mothers who are lactose intolerant. In addition, almond and soy milk contain lower saturated fat which is good for weight loss programs.
Thus an explanation of 4 healthy 5 perfect foods along with their sources and benefits. Hopefully it will help you and your family choose the type of food you eat every day. (PK)
Also check out the following video about foods that can educate babies since breastfeeding.
(ziz/ziz)
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