4 Healthy 5 Perfect: From History to Its Replacement
One of the commonly promoted dietary patterns is 4 healthy 5 perfect. This dietary pattern emphasizes to the public the importance of 4 essential sources of nutrition, as well as 1 complementary nutrient.
In this article, we will discuss many things related to 4 healthy 5 perfect. Starting from its history, menu, to substitutes for the concept of 4 healthy 5 perfect itself. All discussions can be followed as follows.
History of 4 Healthy 5 Perfect
4 healthy 5 perfect was first promoted during the Old Order era. Specifically, in 1952. This dietary pattern was promoted to make it easier for the public to understand a healthy diet.
As mentioned earlier, this dietary pattern emphasizes 4 essential sources of nutrition, as well as 1 complementary nutrient. The 4 essential sources of nutrition consist of staple foods, side dishes, vegetables, and fruits. These 4 sources of nutrition are then complemented by milk as 1 complementary nutrient.
Examples of 4 Healthy 5 Perfect Menu
To implement 4 healthy 5 perfect, you just need to provide a menu that fits this dietary pattern. In this subsection, we will provide examples of 4 healthy 5 perfect menus that can be applied in daily life. The menu can be followed as follows!
Staple Foods
Let's start with staple foods. In 4 healthy 5 perfect, staple foods are generally high in carbohydrates. Such as white rice, red rice, and potatoes.
For staple foods, red rice is the food we recommend. Besides being filling, red rice also contains fiber and calcium that are beneficial for the body.
Side Dishes
Now we move on to side dishes. There are four options for side dishes that can be used. Eggs, meat, tofu, and tempeh are the four of them. If you want an economical side dish, tofu and tempeh can be a choice.
If you want a side dish with high animal protein, eggs and meat are suitable for you. If choosing those two side dishes, make sure not to consume them too much. This is due to the high fat content in those two side dishes.
Vegetables
The next menu that must be included is vegetables. For this one, try to choose green vegetables. Green vegetables have high fiber and sulfur content. In addition, green vegetables also have potassium that is beneficial for heart health.
Fruits
Don't forget to include fruits as part of the 4 healthy 5 perfect menu. For fruits, choose those with dark-colored skins. Such fruits have good antioxidants for the body.
Milk
Now we move on to the complementary menu, which is milk. The milk used does not have to be animal milk. However, it can also be plant-based milk such as almond milk and soy milk. Plant-based milk is suitable for those who are living a vegan lifestyle.
Disadvantages of 4 Healthy 5 Perfect
4 healthy 5 perfect is actually a good dietary pattern. However, over time, this dietary concept has started to be criticized. One of the critics of this dietary pattern is Jusuf Kalla.
According to the former Vice President of the Republic of Indonesia, 4 healthy 5 perfect misleads the public regarding milk, and considers milk as a non-essential nutrient. He also criticized this dietary concept because it is no longer relevant to current societal conditions.
4 healthy 5 perfect also has several disadvantages. These disadvantages are:
Does Not Specify Portion Sizes
4 healthy 5 perfect offers a menu that can be consumed. However, this pattern does not specify how many portions of food should be consumed. In fact, portion size guidelines are very important to mention. This is to prevent the public from obesity.
Only Focuses on Dietary Concepts
4 healthy 5 perfect also only focuses on dietary patterns. In fact, the public also needs lifestyle guidelines that keep them healthy. Therefore, this concept is slowly being replaced by the Balanced Nutrition Guidelines (PGS) which do not only concern dietary patterns.
Does Not Include Mineral Water as an Important Intake
4 healthy 5 perfect does include milk as a complementary nutrient. However, this concept forgets to include mineral water as an important part. In fact, mineral water is also important for health.
Balanced Nutrition Guidelines, Replacement for 4 Healthy 5 Perfect
Slowly, the concept of 4 healthy 5 perfect is being replaced by the Balanced Nutrition Guidelines (PGS). Unlike 4 healthy 5 perfect, PGS places more emphasis on food and portions that are appropriate to the needs of the public. With the note that the food consumed has good nutrition for the body.
Pillars of Balanced Nutrition Guidelines (PGS)
Although the public is given freedom, they still need to adhere to the pillars of PGS. There are four pillars of PGS that must be followed. They are:
Consuming a Variety of Foods
The first pillar that must be followed is consuming a variety of foods. This pillar aims for the public to obtain a lot of nutrients from various foods consumed.
To implement this pillar, ensure that the food consumed has its own nutrients. Starting from carbohydrates, proteins, to fats and calcium. Don't forget to also consume mineral water in amounts that suit the body's needs.
Engaging in Physical Activity
PGS does not only focus on dietary patterns. But also encompasses the daily lifestyle of the public. This pillar is one of the proofs. So, besides consuming a variety of foods, you also need to balance it with physical activity.
The physical exercise can be anything. Whether it's jogging, swimming, or going to the gym. Ensure that the physical activity done is at least 30 minutes every day. Or at least 3 days a week.
Getting Used to Clean Living
In addition to engaging in physical activity, the public is also required to get used to clean living. Some examples of clean living behaviors that can be done are:
- Covering or storing food in closed containers to prevent flies.
- Bathing twice a day.
- Leaving the house wearing footwear.
By practicing clean living, the public can be protected from various sources of disease. Especially germs and bacteria.
Monitoring Body Weight
The last pillar that must be adhered to is monitoring body weight. Monitoring must be done regularly. Whether once a month or every two weeks.
If it is considered ideal, then the public must maintain that body weight. However, if it is considered less or even more, then they should immediately change their weight to be more ideal.
To measure whether the weight is ideal or not, the public can calculate using the Body Mass Index (BMI). BMI itself is a measurement of ideal body weight based on height and weight of a person.
That is a brief discussion about 4 healthy 5 perfect. From its history to the concept of its replacement. Hopefully, it can add insight, especially regarding this popular dietary concept in society.
Author: Anggie Warsito
