"My Plate" or "Isi Piringku" is the newest nutrition guideline program developed by the Ministry of Health of the Republic of Indonesia. This guide replaces the previous nutrition standard, which was introduced by Prof. DR. Poorwo Sudarmo, known as the Founding Father of Indonesian Nutrition, in the 1950s.

My Plate aims to offer practical advice on how to balance food portions. The goal is to make it easier for Indonesians to understand and apply nutritional balance in their daily meals.

Purpose of the My Plate Guide

The My Plate nutrition guide was introduced in response to the rising cases of malnutrition in Indonesia, both undernutrition and overnutrition. It highlights the importance of food variety and proper portioning to promote better health and prevent diseases.

Alongside the ongoing issue of stunting among children, modern lifestyle changes have led to an increase in obesity and non-communicable diseases like diabetes and hypertension. This makes it clear that more specific and actionable guidelines are needed to help Indonesians maintain a balanced diet.

My Plate Composition

Unlike previous models, My Plate offers a visual depiction of the ideal portions for a balanced meal. The composition is as follows:

50% Vegetables and Fruits

Half of the plate should be filled with vegetables and fruits. These foods are essential for providing fiber, vitamins, minerals, energy, and antioxidants that the body needs.

25% Carbohydrate

A quarter of the plate is allocated to carbohydrates, the primary energy source. Besides rice, other options like sweet potatoes, corn, bread, wheat, or potatoes can also provide energy to meet the body's needs.

25% Protein

The remaining quarter of the plate should be filled with protein, which can come from both animal and plant sources. Animal proteins include fish, eggs, and lean meat, while plant-based proteins like nuts, tempeh, and tofu are also recommended.

In addition to the food composition, it is advised to drink at least 8 glasses of water daily. Staying hydrated is essential to support bodily functions and the metabolism process.

Regular physical activity is another key recommendation. Activities like walking, cycling, or light exercise can improve overall fitness and help the body absorb nutrients more effectively.

The guide also stresses the importance of limiting sugar, salt, and fat intake. Excessive sugar can increase the risk of diabetes, while too much salt can lead to hypertension. Unsaturated fats, found in foods like nuts and fish, are encouraged, but consumption of saturated fats, such as in fried foods, should be reduced.

My Plate is designed to be an easy-to-follow nutritional guide for Indonesians of all ages and backgrounds. By emphasizing balance and variety in the diet, the program aims to eliminate stunting and other chronic health problems in Indonesia.

Have any questions about the balanced nutritional eating guide? You can consult a doctor through the Ai Care application, available on the App Store or Play Store.

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