Diet is not prohibited but make sure that the body still gets the intake of vitamins, minerals, and other important nutrients.

To lose or maintain weight, apart from exercise, what we eat or don’t have a very important role. Because, a good weight loss diet is a diet that is not only good for our belly or waist circumference, but also for other parts of our body.

Don’t Forget These 3 Nutrients When Dieting

In addition, a good diet should also offer many healthy options and not require an expensive and varied list of supplements or food additives. And even though we’re on a desperate diet, try to keep these various nutrients into our bodies.

1. Calcium

Everyone must consume calcium. This one mineral helps in building strong bones and teeth, ensures normal blood clotting, and regulates muscle contractions (including heart rate).

Unfortunately, when we are on a diet, the body is at risk of not getting enough calcium intake. In fact, one study showed products rich in calcium, but low in fat can help reduce body fat, although it is still not considered effective in reducing weight. There are also other studies showing that calcium can prevent overweight and obesity.

What foods contain calcium? In addition to milk and cheese, we can get calcium from yogurt, green leafy vegetables such as broccoli, tofu, soybeans, and sardines.

2. Fiber

Eating more fiber is claimed to be able to lose weight in a healthy way. Until now it was believed that those who consumed more fiber tended to have a healthy weight. It is even believed that eating more fiber (without changing the other components of the diet), can lose almost as much weight as a heart-friendly low-fat diet. This diet is recommended by the American Heart Association.

Did you know that high-fiber foods tend to be more filling than low-fiber foods? This way, you will feel full longer and tend to eat less. In addition, high-fiber foods tend to be low in calories. That means you don’t have to worry about getting fat.

Well, if you want to slim down by eating fiber, go close to corn, kidney beans, peanuts, avocado, edamame beans, brown rice, whole grains, pears, oatmeal, apples, and broccoli.

3. Protein

Foods high in protein can actually help control our weight. According to a Harvard study, eating a serving of protein-rich snacks such as peas, chickpeas, or lentils can fill you up. Weight can be more easily controlled.

But, carefully choose foods that contain protein. Do not eat too much or too often red meat or processed meat, because even though these foods also contain protein, we can actually gain weight. It is recommended that we consume protein from nuts, seeds, eggs, low-fat milk, soy, legumes, seafood, and lean meats.

Losing weight is fine, but never forget the body’s need for healthy and balanced nutrition. Moreover, some of the nutrients as above are believed to be able to help your diet.

Do you like to eat red meat, such as beef steak, mutton satay, or beef sausage? Be careful, too often eating this type of meat can increase the risk of various diseases, such as heart disease, diabetes, and colon cancer.

As the name implies, red meat is meat that is red when it is not cooked. This meat can be processed and preserved into smoked meat, sausage, rendang, ham, beef meatballs, or burger stuffed meat (patty).

Red meat is actually a good source of protein, iron, vitamins and minerals for the body. However, if consumed too often, red meat can actually pose a risk to health. Many diseases can arise due to frequent consumption of red meat, including appendicitis, colon cancer, pancreatic cancer, breast cancer, heart disease, and diabetes.

Selecting the Type and Changing the Processing Method

Eating too much red meat can indeed have a negative impact on health, but that doesn’t mean you shouldn’t eat red meat at all. Red meat can still be consumed, it’s just that you need to pay attention to the portion and how it is processed.

Please note that 100 grams of red meat is the maximum amount that can be consumed per day. As an estimate, 100 grams of red meat is about the size of half a slice of white bread. Meanwhile, for processed red meat, such as sausage and ham, the recommended consumption is not to exceed 70 grams per day. In addition, choose meat that contains less fat.

If you like to eat red meat, here are some ways to process red meat to keep it healthy for consumption:

  1. Eat lean red meat, especially meat that ends in ‘loin’, such as tenderloin or sirloin.
  2. Replace beef or mutton with chicken or seafood.
  3. When cooking a meal using beef sausage, multiply the vegetables and replace some of the sausage with chunks of chicken.
  4. Remove the fat from the meat before cooking.
  5. Processing red meat at high temperatures can cause the food to release substances that increase the risk of cancer. Therefore, avoid grilling and frying red meat with too high a heat. Use medium heat, but cook a little longer.
  6. Turn the meat frequently when grilling or frying.
  7. Make sure the meat is cooked long enough to kill the germs inside, but avoid overcooking it. Overcooked red meat actually contains more cancer-causing ingredients.
  8. Process red meat by roasting, sauteing, steaming, or making soup. Remove the fat once the meat is browned.
  9. Remove skin and fat under the skin before processing.

Eating red meat is fine, but you have to pay attention to the portion and how to cook it, especially if you do have a history of gout and cholesterol. In order to keep your body healthy, in addition to adopting a healthy diet, you are also encouraged to exercise regularly, get enough rest, and stop smoking.

This video can help you cook red meat at home.

Vitamin C has always been known to have many uses for the body, including maintaining endurance and skin health. Vitamin C is known to be safe for consumption and easy to obtain. Both from food intake and also in supplements, as a useful supplement of nutritional intake.

Vitamin C or what is often called scorbutic acid is a type of nutrient that is soluble in water and is not produced by the body. Sources of vitamin C can be found in fresh fruits and vegetables, or if necessary from vitamin C supplements. Vitamin C is needed for development and maintain the functioning of organs. Vitamin C also plays an important role in maintaining immune function.

Important Reasons for Taking Vitamin C

Vitamin C has many benefits for body health and skin beauty, including:

  • Increase endurance and help the recovery process. Various complaints such as coughs and colds can be prevented by fulfilling the need for vitamin C in the body, especially when fatigue or when going to strenuous activities. Vitamin C is also called good to be consumed to prevent dengue fever.
  • As an antioxidant that helps protect body cells from damage caused by free radicals. Thus inhibiting the risk of premature aging, the course of cancer, and heart disease.
  • Vitamin C for the skin plays a role in the production of collagen, which is a protein needed to help the wound healing process, prevent wrinkles, slow the aging process, is also able to maintain youthfulness and brighten the skin.
  • Vitamin C increases the absorption of iron from food and helps the immune system work properly to protect the body from disease
  • Some research results believe that vitamin C can help maintain healthy cartilage, bones and teeth. And also maintain a healthy heart and blood vessels, so they can prevent heart attacks and strokes. Vitamin C is also believed to prevent cataracts and bile diseases.

Take Vitamin C Appropriately

Vitamin C can be obtained by consuming various types of food such as fruits and vegetables. Natural sources of vitamin C besides oranges include kiwifruit, mango, papaya, pineapple, and vegetables such as broccoli, paprika and tomatoes. To complete it, you can take vitamin C supplements, with the right dosage according to doctor’s instructions or according to the rules of use listed on the product packaging. The recommended dose of vitamin C supplement is 75 to 90 mg. When experiencing infection and post surgery, the need for vitamin C will increase, so consumption of vitamin C will help the healing process.

Taking vitamin C at a dose of 500 mg per day is considered safe, and enough to maintain health.

Vitamin C with a Periodic Release System

When you want to consume vitamins in the form of supplements, there are choices of vitamin C supplements that have a system of periodic release (time release). With this system, the vitamin content will be absorbed by the body’s cells periodically through the bloodstream. Through this time release system, adequate body cells for vitamin C can take place throughout the day, up to around 12 hours. This time release is a system that helps the absorption of vitamin C which is safer for your stomach, and can reduce side effects that may be caused such as abdominal pain and bloating. With the release of vitamin C that occurs slowly, this time release system also helps ease the work of the kidneys, making it safer for the kidneys.

To keep your stomach healthy, you need to routinely live a healthy lifestyle, adjust your diet, and avoid stress and get enough rest. When taking vitamin C adjust to the doctor’s recommended dose. It is recommended to consume after eating to minimize the risk of stomach disorders due to taking vitamin C. Choosing vitamin C with a periodic release system, can be one way to help reduce this complaint. Consult further with your doctor about consuming vitamin C that is safe and appropriate for your condition, especially if you have a history of illness, or are pregnant or breastfeeding.