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The Role of Balanced Nutrition to Support Productivity

17 Jun 2023

THE ROLE OF BALANCED NUTRITION TO SUPPORT PRODUCTIVITY

source : alimentarium.org

As humans, especially students in college, we need energy to carry out our daily activities. The energy we have comes from the things we consume every day. Therefore, we need to consume foods with sufficient nutritional content to maintain our health. This is one of the things that many people find difficult to do because they think that fulfilling balanced nutrition in a day is a hassle. Nutrition is something that has good value for the system in the human body and is needed by the human body every day. Nutrition obtained from the food we consume. Nutritional deficiencies can have several positive and negative impacts such as decreasing productivity. Through this article, we will explain how important it is to fulfill balanced nutrition to support our productivity.

In Indonesia, the concept of ‘4 sehat 5 sempurna’ is no longer used and replaced by the Balanced Nutrition Guidelines. We need to eat nutritious food every day. Such as carbohydrates, proteins, fats, vitamins, minerals and water. We can fulfill carbohydrates by consuming rice, noodles, and tubers around 3-4 servings per day. Carbohydrates, for example, provide energy to fuel physical activity and brain function. Opt for complex carbohydrates such as whole grains, fruits, and vegetables, which provide sustained energy and help keep blood sugar levels stable. Food with a lot of nutrition also can be found everywhere.

Protein is critical for building and repairing issues in our bodies. Lean protein sources such as poultry, fish, eggs, beans, and lentils can help promote muscle growth and repair. The fulfillment of protein can be done easily because we live in Indonesia, very familiar foods such as tofu and tempeh, fish, meat, eggs, and many more sources of protein that you can find around you. In the concept of balanced nutrition, milk is no longer used as a nutritional enhancer. If you already consume other protein sources such as fish, meat and eggs, not consuming milk is not a problem.

To maintain a balanced nutritional intake, you are advised to replace your intake of saturated and trans fats with healthier fats, namely unsaturated fats. Consumption of unsaturated fats can be fulfilled with foods that we often consume every day such as avocados, eggs, fish, cheese, and nuts. We must also ensure the consumption of saturated fat in our body, the maximum limit of saturated fat intake for men is 30 grams per day, and for women is 20 grams per day. 

Vitamins and minerals are also critical components, these micronutrients are necessary for proper immune function, maintaining healthy bones, and supporting the production of hormones and enzymes necessary for various bodily functions. Vitamin sources can be fulfilled if we consume fruits and vegetables. If you are someone who doesn’t like fruits and vegetables, maybe you can start by consuming a supplement.

We also need to pay attention to our daily water consumption. Adults are advised to consume about eight 230 ml glasses of water per day or a total of 2 liters. By eating foods that are rich in vitamins, minerals and protein in a balanced and sufficient manner, it can be ensured that we will have balanced nutrition and can help support nutrition and daily productivity.  

References : 

Fayza Alifia Kamila, Arreta Bunga Nareswari, Ida Ayu Veby Prameswari, Layya Yumna Kamila, Rajwa Aurellia Arindra, Syahla Athalia