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Healthy Diet Tips and Guidelines According to Nutritionists

Definition of Diet

According to F Vida Zohoori, a Professor of Public Health and Nutrition at Teesside University, diet refers to an individual’s eating patterns over a specific period. A diet includes not only what is eaten but also how often and in what quantities food is consumed.

Diet plays a crucial role in maintaining overall health, both physically and mentally. A balanced and healthy diet includes a variety of foods that provide adequate nutrition, such as proteins, carbohydrates, fats, vitamins, and minerals, according to the body’s needs.

Types of Diets


According to Nabila Mutia Rahma from the Faculty of Public Health, Universitas Airlangga, here are some popular diets today:

1. Keto Diet

The ketogenic diet (keto) is a low-carb, high-fat, and high-protein diet. Its goal is to force the body into a metabolic state called ketosis, where the body uses fat as the main energy source. This diet can help with rapid and effective weight loss and control blood sugar levels in people with type 2 diabetes. However, the keto diet can also have certain side effects and should be undertaken with medical supervision.

    2. Intermittent Fasting (IF)

    Intermittent fasting involves cycles between periods of fasting and eating. IF can help improve insulin sensitivity, reduce inflammation, and lower the risk of cardiovascular disease. However, IF is not suitable for everyone, especially those with certain medical conditions like diabetes or eating disorders.

    3. Paleo Diet

    The paleo diet is based on foods believed to be consumed by ancient humans during prehistoric times. Its main principle is to avoid processed foods and choose fresh foods like meat, fish, vegetables, fruits, nuts, and seeds. The paleo diet can help with weight loss and improve blood sugar levels in people with type 2 diabetes, but it also has criticisms regarding high meat consumption.

    4. DASH Diet (Dietary Approaches to Stop Hypertension)

    The DASH diet is designed to help lower high blood pressure and improve heart health. Its main principle is to increase the consumption of nutrient-rich foods, such as fruits, vegetables, whole grains, and nuts, while reducing the intake of foods high in saturated fat, sugar, and salt. The DASH diet has been proven effective in lowering blood pressure and improving cardiovascular health.

    5. Atkins Diet

    The Atkins diet is a low-carb diet that reduces carbohydrate intake and increases protein and fat consumption. This diet can help with weight loss and improve good cholesterol levels in the blood. However, there are criticisms related to the health risks associated with consuming high amounts of fat and protein.

    Individual Dietary Needs Vary


    Rahadyana Muslichah, S.Gz., M.Sc., a nutritionist from Universitas Gajah Mada, emphasizes that diet programs should be tailored to individual conditions and under the guidance of professionals like nutritionists. A successful diet for one person does not necessarily work for another, as everyone has different daily needs. Consulting with a professional is essential in determining a diet program that suits individual needs and body conditions.

    Healthy Diet Tips According to Nutritionists


    Rahadyana Muslichah, S.Gz., M.Sc. suggests several tips for following a healthy diet, including:

    1. Calculating daily caloric needs.
    2. Managing meal portions according to the principles of balanced nutrition.
    3. Choosing low-fat protein sources such as fish, white meat, eggs, and low-fat milk.
    4. Varying carbohydrate sources with foods like cassava, sweet potatoes, or brown rice that contain fiber.
    5. Increasing the consumption of vegetables and fruits in daily meals.
    6. Selecting healthy, low-calorie snacks like fruits or fruit juice.
    7. Paying attention to the limits of sugar, salt, oil, and fat intake according to the recommendations of the Ministry of Health.
    8. Engaging in regular physical activity or exercise, including aerobics and strength training.
    9. Targeting gradual and consistent lifestyle changes.
    10. Consulting with a nutritionist or health professional to get guidance tailored to individual needs.

    The key to a successful diet is consistency and patience in making lifestyle changes, including eating patterns and exercise. A healthy diet is not only about losing weight but also about improving overall health and body composition. By following the tips and guidelines from nutritionists, you can follow a diet effectively and safely. Don’t forget to keep consulting with a nutritionist or doctor!