Are You Looking for a Healthier Lunch Option?

Here's a practical tip to consider every day.

Are you an office worker who often indulges in fried food and coconut milk?

Be cautious, Teman Mestakula, as these high-fat choices can pose risks to your health!

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For Indonesians, lunch provides the essential energy for the day. However, our traditional lunch choices are often heavy on oil, coconut milk, and excessive carbohydrates, which our bodies actually don't need that much for our daily needs. Let's reconsider our lunch options for a healthier and more balanced approach to eating.

Why choose low-fat foods?

Excessive fat can harm your body, leading to unhealthy fat accumulation and increasing the risk of heart disease, diabetes, and obesity. Opting for low-fat foods can reduce the risk of developing various diseases and help maintain a healthy weight, ultimately benefiting our overall health. Low-fat foods contain less than 3 grams of fat per 100 grams of our food. Options for low-fat foods include fruits, vegetables, lean meat, fish, low-fat dairy products, and nuts.

Do you know how much THE ACTUAL of our daily fat needs?

The recommended nutritional requirement (AKG) for fat in adults is 20-35% of total daily calories. To know the calculation, you can easily use the Total Daily Energy Expenditure (TDEE) calculator, which can be found easily on any online platform. Just enter weight, height, activity, and else as requested.

Easy Steps to Choose Low-Fat Foods!

Sometimes people think that low-fat foods are unappealing, not tasty, or less enjoyable, but not always like that. Here are some low-fat food options to consider:

1. Replace White Rice with Brown Rice

A simple way to cut down on fat intake is by trying to swap white rice to brown rice. Not only does brown rice have a lower glycemic index, but it also boasts higher fibre content, keeping you full for longer. It means less temptation to indulge in other fatty foods.

2. Consider Fish or Tofu as a Side Dish

Because fish or tofu is lower in fat. Both options offer the essential protein the body needs without the added fat. Compared to red meat, fish and tofu are lower in fat, making them ideal for a lunch menu that aligns with achieving and maintaining body goals.

3. More Fruits & Vegetables

Remember to consume more fruits and vegetables because they are rich in essential fibre, vitamins, and minerals. Fruits and vegetables are low in fat and calories, making them an excellent choice for maintaining a healthy weight. Try to incorporate more vegetables into your meals and eat whole fruits to stay full for longer.

4. Alternative of Low Fat Milk & Nuts

Low-fat milk is a good source of calcium for your bones, while nuts contain vegetable protein and healthy fats that help maintain heart health. However, the dilemma arises when you realise that regular milk has a relatively high-fat content. To address this, you can replace regular milk with alternatives such as almond milk, which is lower in fat.

It is important to choose low-fat foods since fat has a high-calorie content. By limiting your fat intake and selecting healthy foods, you can reach your body goals without compromising on the delicious taste of your meals. Otherwise, you can explore the advice from a nutritionist about mixing the right ingredients in our plates to create tasty dishes that are still low in calories.

Effective solution to achieve ideal body weight

Don't miss the opportunity to start your journey towards a happier, healthier and balanced lifestyle with MESTAKULA x EATHINK. Especially for our beloved Mestakula members, we present the best solution to achieve their ideal body goals through our latest online class program, "Guidance to a Healthy Weight Loss Lifestyle," a collaboration between MESTAKULA and EATHINK.

Don't miss the opportunity to start your journey towards a healthier, more harmonious and balanced lifestyle with MESTAKULA x EATHINK.

JOIN NOW!