Around us, we can find some people who don’t pay attention to their eating time. Perhaps, we are too busy with our work until we forget to grab some food. Do you know that irregular eating habits can increase the risk of obesity, high blood pressure, and diabetes? But, don’t worry, Ida Gunawan, a Consultant Clinical Nutrition Specialist, has 3 ways of applying healthy eating patterns to achieve balanced nutrition, which are 3J (Jenis, Jumlah, and Jadwal).
- Jenis (Paying attention to the type of food)
Start to consume a variety of types of food, not only the same carbohydrate and protein. For example, the carbohydrate is not only rice but also potato and cassava. There are also animal proteins like fish, chicken and vegetable proteins like tofu and soybean.
- Jumlah (Adjusting the amount of food)
Half of the plate should be filled with vegetables and fruit, a quarter of the plate should be filled with animal protein or vegetable protein, and the rest quarter of the plate should be filled with carbohydrates.
Read also : Here Is Why Late Eating at Night Can Make You Hungrier
- Jadwal (Setting meal time)
The recommended meal times are divided into 5 times : breakfast, lunch, dinner, and 2 times of snack. The portion of breakfast and dinner could be the same while lunch takes the most portion about 30%. Meanwhile, snacks can be consumed at 9am and 3 pm.
