Food Menu 4 Healthy 5 Perfect vs Fill My Plate, Which is Better?

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4 healthy 5 perfect food

Familiar with food 4 healthy 5 perfect? Maybe since childhood Parents even already familiar with the term four healthy five perfect.

4 healthy 5 perfect is a healthy eating guide that was popularized by the first professor of nutrition science in Indonesia, Prof. Dr. Poorwo Soedarmo. This slogan has been proclaimed since the 1950s as part of the Nutritional Blind Eradication Operation, whose concept is to introduce Indonesian people to food that is close to their daily lives.

So, what is the 4 healthy 5 perfect food menu like? Here we summarize it for you.

4 healthy 5 perfect is basically a healthy food concept that consists of four important sources of nutrition, namely staple foods, side dishes, vegetables, and fruits. Then add milk.

Staple food, the first source of nutrition in 4 healthy 5 perfect

Staple food is the main source of energy for the body. Sources of carbohydrates are staple foods, for example rice, corn, noodles, tubers, wheat and oats.

Generally, parents in Indonesia make white rice as a staple food for their little ones. But actually, among the existing carbohydrate groups, white rice includes low nutritional value.

Therefore, it is not recommended to consume white rice continuously. Parents can sometimes replace it with brown rice which is more nutritious. Brown rice contains antioxidants and fiber.

Once upon a time, Parents can also provide corn, potatoes, and tubers. That way, the nutritional balance of the little one can be fulfilled.

Related article: The Importance of Complete Nutrition Intake to Maintain Child’s Immune System

The second portion 4 healthy 5 perfect, side dishes

4 healthy 5 perfect food

Food sources of protein are included in the category of side dishes. Protein is important in supporting the growth of your little one.

Food sources of protein are divided into two types, namely animal protein and vegetable protein. Examples of animal protein include fish, eggs, chicken, and meat. While vegetable protein such as tofu and tempeh.

Children who are still in the growth stage are advised to consume lots of animal protein. This is because the amino acids in animal protein are more complete.

One of the best sources of protein is fish. Fish contains omega 3 fatty acids which can support the development of the little one’s brain.

Fish originating from the Indonesian waters are rich in omega 3, including mackerel, fresh anchovies, mackerel, and tuna.

In addition to containing omega 3, fish is also rich in vitamins and minerals that your little one needs, such as vitamin B complex, vitamin D, calcium, selenium, and magnesium.

Egg is an excellent source of protein. The size is small, but the benefits are many.

Egg yolks contain vitamin D which plays an important role in strengthening bones, teeth, and facilitating the absorption of calcium.

4 Healthy 5 Perfect Foods for Your Little One, This is What Parents Must Know

Chicken and meat is a food that has the most complete amino acids. So it is recommended for children who are in a period of growth. Beef itself is a source of iron that is most easily absorbed by the body.

However, because the fat and cholesterol content is quite high, continuous consumption of chicken and meat is also not recommended.

Tofu and tempeh is the favorite food of Indonesian people. Besides being affordable, the advantages of tofu and tempeh are that they are lower in calories and contain no cholesterol.

While the drawback is that the amino acid content in it is not as complete as animal protein.

So, consume animal and vegetable protein alternately so that you can get all the benefits.

Vegetables Included 4 Healthy 5 Perfect

4 healthy 5 perfect

Vegetables are also recommended to be given to children. Vegetables as a source of fiber, one of its functions is to help smooth digestion.

Not only that, vegetables are also rich in vitamins, minerals, and antioxidants.

Green vegetable highly recommended because it contains chlorophyll as a source of antioxidants.

Colored vegetables red-orange such as carrots, tomatoes, and peppers are also no less antioxidant content.

Parents, the brighter the color of the vegetables the better. This shows the abundant antioxidant content.

Related article: Don’t Overeat! This is a Guide to Inculcating Healthy Eating Habits at Home

Fruits, fiber-rich foods in a portion of four healthy five perfect

4 healthy 5 perfect food

The high content of water, vitamins, minerals, and fiber in fruits is beneficial for maintaining digestive health and body fitness.

As with vegetables, striking colors in fresh fruit also indicate antioxidant content. For example, dragon fruit is red.

Dragon fruit is a type of fruit that is rich in antioxidants called anthocyanins. This substance is what gives dragon fruit its bright red color. The antioxidant content in dragon fruit is known to protect the body from the threat of free radicals.

Parents There’s no need to panic when your urine and feces are slightly red after eating dragon fruit. It is a natural body reaction.

Avocado Also good to give to your little one. This one fruit is rich in fiber, good fats, and vitamin E.

In addition, other fruits also contain many nutrients that children need in their growth period. These include bananas, apples, papayas, oranges, and watermelons.

Milk as a Complementary Menu 4 Healthy 5 Perfect

4 healthy 5 perfect

Milk is a source of protein, energy, calcium, and various substances that are important for the growth and development of children. Consumption of milk is not mandatory if the child can meet their needs from daily food.

Generally, children are given cow’s milk. Cow’s milk rich in calcium and protein. But not only cow’s milk, a number of other milk can be consumed as an alternative.

Goat milk, lower lactose than cow’s milk. Richer in potassium which can maintain blood pressure.

Soy milk, suitable for children who are allergic to cow’s milk. Isoflavones contained in soy milk have a function to lower cholesterol levels.

Almond milk, is a low-calorie vegetable milk that is also suitable for people with lactose intolerance. However, compared to other milks, almond milk has a lower protein and calcium content.

Choose milk according to the needs and conditions of the little one. Check the packaging label, avoid dairy products that are given a lot of added sugar.

Food 4 Healthy 5 Perfect vs Fill My Plate

4 healthy 5 perfect food

The slogan 4 healthy 5 perfect was originally created to introduce the public to the concept of healthy eating. That is, in the dinner plate there must be at least 4 types of food sources of nutrition.

However, since the 1990s, the concept of 4 healthy 5 perfect is considered to be incompatible with development.

The government through the Ministry of Health finally replaced the slogan with “Fill My Plate”.

“Fill My Plate” provides a more complete guide to the portion of food that should be consumed in one plate at every meal. Where half the plate consists of vegetables and fruit, and the other half for carbohydrates and protein.

In addition to emphasizing portion control, “Fill my plate” recommends limiting the consumption of sugar, salt, and fat.

It doesn’t stop there, “Fill my plate” also emphasizes other important things, namely washing hands before eating, getting enough physical activity, drinking enough water, and monitoring height and weight regularly.

Well, Parents, that’s 4 healthy 5 perfect meals that have now been refined to “Fill my plate”.

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