We really need a variety of foods because there is no single type of food that contains complete nutrition except breast milk. For example, rice is a major source of calories, but is poor in vitamins and minerals; vegetables and fruits are generally rich in vitamins, minerals, and fiber, but poor in calories and protein; fish is a major source of protein but few calories. Therefore, consuming a variety of foods is absolutely necessary for us to keep our bodies healthy.
In the principle of consuming diverse foods, the proportion of food consumed must also be considered so that it is balanced, in sufficient quantities, not excessive, and carried out regularly. The variety of foods in balanced nutrition is clearly shown in the ”tumpeng gizi seimbang” or Healthy Food Pyramid. “Tumpeng Gizi Seimbang” consists of several tumpeng pieces: one large slice, two medium pieces, two small pieces, and at the top there are the smallest pieces. The width of the tumpeng pieces indicates the portion of food that each person should consume per day.
Did you know that consuming a variety of foods is also very beneficial for the body during a pandemic like this? Various nutrients contained in various foods that we consume have benefits to increase our immunity in the face of this pandemic. Here’s an easy way to find out the benefits of the food we consume based on its color :
- Fruits
- Red fruits contain lots of vitamin C and flavonoids. Red fruit is useful for lowering blood cholesterol levels and maintaining liver health. Examples of these fruits are apples, tomatoes, grapes, etc.
- Yellow and orange fruits contain lots of vitamin A and carotene. This substance is useful for improving eyesight, besides that it also contains many antioxidants that can boost immunity. Examples of these fruits are bananas, oranges, papayas, mangoes, etc.
- Green fruits have various kinds of vitamins that are useful for increasing body immunity and inhibiting the growth of cancer cells. Examples of these fruits are Malang apples, green grapes, melons, etc.
- Purple and blue fruits when the color gets darker, the more vitamin content, this fruit is useful for maintaining the health of the heart, blood vessels, and inhibiting the growth of cancer cells. Examples of these fruits are Pomegranate, purple sweet potato, blueberry, etc.
- Vegetables
- Green vegetables are a good source of carotene for antioxidants. The greener the color, the more carotene, vitamin C, folic acid, and minerals it contains. Examples of these vegetables are cassava leaves, mustard greens, spinach, beans, etc.
- Purple vegetables contain lots of antioxidants and vitamins. Natural purple color is useful for increasing immunity, protecting brain damage, and increasing the production of red and white blood cells. Examples of these vegetables are purple eggplant, purple cabbage, etc.
- Yellow and orange vegetables contain various vitamins and antioxidants. This vegetable is useful for improving the health of the sense of sight. Examples of these vegetables are carrots, pumpkin, corn, etc.
- Red vegetables contain antioxidants that are useful for protecting blood vessels, heart health, and preventing cancer. Examples of these vegetables are red spinach and red radish
- White vegetables are vegetables that are not pigmented but still provide benefits to the body. These vegetables contain vitamin E, calcium, and allicin substances which can control cholesterol levels, blood pressure, and inhibit the growth of cancer cells. Examples of these vegetables are bean sprouts, cauliflower, chicory, etc.
References
Kementerian Kesehatan. 2014. Panduan Gizi Seimbang. Jakarta: Kementerian Kesehatan RI.
Kementerian Kesehatan. 2020. Panduan Gizi Seimbang pada Masa COVID-19. Jakarta: Kementerian Kesehatan RI.
Seksi Promosi dan Pemberdayaan Masyarakat. 2020. Menjaga Tetap Sehat dan Bugar di Masa Pandemi dengan Gizi Seimbang. URL: https://kesehatan.jogjakota.go.id/berita/id/214/menjaga-tetap-sehat-dan-bugar-di-masa-pandemi-dengan-gizi-seimbang/. Diakses pada tanggal 26 Maret 2021.
Author: Dwiki Rendy Dolado