Introduction
Ideal body is craving every woman, to realize the ideal body that can not be undone with a healthy lifestyle such as: Eat healthy, the pattern of eating, body fitness exercise, avoid smoking, avoid alcohol beverages, avoid sleeping habits do not (begadang), etc.

With a healthy lifestyle, not just the body will be ideal but the body shape. Discussion of the topic is limited to a diet with a balanced selection of food is appropriate and healthy.

What is a balanced diet?
Diet is a balanced diet with a balanced composition of food following the guidelines recommended a balanced Nutrition in Indonesia, such as carbohydrate composition of 50-60% of total calories, Protein 10-20% fat and 20-30% of the total calories needed by an adult with activity are.

How to achieve the ideal body?
Actually not hard to get the ideal body (high body weight & body). Before we need to know first our ideal body weight (kg) with:

Higher Board (TB) cm - 100 - 10% (TB-100).

When your body weight at this time exceeds the ideal body weight, they need to be restrictions Feed food (calorie restriction is the number of entry) with the goal of decreasing body weight naturally ½ to 1 kg / week. With gorengan restrict food or alter food habits gorengan with eating fruit / vegetables. Or you can also stop ngemil practices. The best solution to lower body weight over your ideal is a limit to the amount of food consumed and exercise regularly. We can limit the amount of food consumed or choose food with the right treatment to get healthy food. Conversely, when your body weight at this time under ideal body weight, then you should add a portion to eat on a regular basis in order to get additional weight ½ - 1 kg perminggu.

Healthy Food List of Ingredients:
1. Complex carbohydrate
Grain is part of human food for centuries since the back: red Rice, Bread wheat, barley, oat, Millet, couscous, buckwheat and quinoa. Rice can be overcome indigestion and reduce the risk of stomach and bowel cancer.

Cereals rich in soluble fiber does not dissolve and can prevent constipation / irregularity, bind cholesterol and remove them dangerous. Starch in the grain body absorbed slowly to maintain the balance of blood sugar. Grain sources of protein, low fat, rich in complex carbohydrates, fiber, vitamins and minerals.

2. Pod-polongan
Kaya akan protein low fat, source of vitamins and fiber.
For cooking should use pod-polongan dry because in the process of cooking is usually added sugar and salt. Example: pong, dry beans, Pinto, mung bean or chickpea.

How to cook: at least rendam first 8 hours before use in cooking. Rendam in fresh cold water overnight. Same morning and the next tiriskan Rinse. Boil for 10 minutes to boil, then boiled again with a small fire until the beans really well. (Beans should not soaked lentil)

Do not consume pod-polongan in raw or half-cooked because it can cause allergies. For the first time-consuming ghost polongan new type for the first time in the first try a small amount to ensure you are not the type of allergy page. For those who have dry acid should consume high fiber pod-polongan in the number of small (<25 grams) and is not recommended every day.

3. Sprout
Derived from shoot-polongan pod and seeds. Gynecology nutrition shoot more like the actual vitamin C reach 30% of its vitamin B and its 30%.

4. Sea plants
Arame such as seaweed, kombu, wakame and jijiki contain vitamins, minerals and antioxidants that are able to maintain skin health, hair and nails

5. Nuts and seeds
nuts and seeds is a substitute for meat and cheese that is very good. Besides rich protein, nuts and seeds can reduce the risk of heart disease and cancer. For example: walnut, almond, cashew nuts, peanuts.

6. Herbs & spices fresh spices
Spice plants have an effect system to clean the body, smooth digestion. Some herbs spices: coriander, ginger, turmeric, wild ginger locks, orange leaf, caraway, Serai leaves, red onion, red pepper basil, garlic, ginger and spices

7. Oil and apple vinegar
Organic olive oil, sunflower seed oil, safflower oil interest: the womb has essential fatty acid and vitamin E is good for the heart and skin. Because the oil contains a high-calorie, use the oil in a small amount (1 / 2 SM).

Use apple vinegar as a natural penambah taste sour.

8. Water
Drink 1 glass of warm water with sliced lemon orange bagun sleeping at the time in the morning is recommended in the Detox program. We suggest you not wait to feel thirsty come to drink, you should be drinking white water little by little every day even if not feel thirsty. Most people do not drink enough fluids during the day, which marked the changing color of dark yellow urine.

9. Fruits & vegetables
Fruits and vegetables have higher nutrient niali, many contain vitamins, amino acids, antioxidants, and minerals that phytonutrien very important. Gynecology and kaliumnya fiber but also high and the remaining material kalorinya low. We have to try that fruit and vegetables that we eat is fresh and not terkontaminasi with pesticide and preservative substances. Fruit that is not fresh / storage that may reduce the oxygen gizinya womb. Processing can make vitamin become lost. It is advisable to consume raw vegetables in the circumstances because the intestine is able to clean more efficiently. Raw vegetables have a higher fiber content. Fresh fruit: apples, grapefruit, salak, rambutan, jambu air, Markisa, watermelon, duku, mango, guava, papaya, star fruit, sirsak, mangosteen, kiwi, pineapple, pear, strawberry, melon

Vegetables eaten raw:
Leaf lettuce, basil, red cabbage, carrots (half cooked), paprika, water lettuce, cabbage white, mentimun, spring onion, bean sprouts, radis, poh-Pohan.

Vegetables eaten cooked (steamed)
Broccoli, eggplant, squash, spinach, radish, bean, ginseng leaves, cassava leaves, vegetable marrow, young corn, cabbage fella, bit, kangkung, kecipir, pea, leaves melinjo, katuk leaves, papaya leaves, pumpkin.

Pod-polongan boiled / steamed: bean, pea, pete, soybean, peanut Tolo, red beans, Lamtoro, green beans.

10. Fish and chicken
It is recommended that consuming fish is not fresh tercemar mercury (mercury is a heavy metal found in the sea of dirty / waste tercemar ships and factories) fish kakap, kembung, appeal, Tuna, Marlin, row, patin, tengiri, Bawal, belanak, gindara, Gurame. Avoid canned fish in the high bersodium with preservative and oil saturated.

Chicken fat content have a lower and hormone-free chicken compared with the country. Remove the chicken skin before processed, chicken breasts have a discount rate of fat lower than discounted chicken thigh

Eggs less easy terkontaminasi recommended because the bacteria do not cook when cooked.

11. Product non susu
Cheese, goat / sheep, rice milk, soy milk

12. Drink Tea
All types of herbal tea (green tea, mint tea, tea echinaceae etc.), honey dilarutkan the water, perasan citrus lemon, add the image to taste

13. Other food: know know, Tempe, tauco, canola oil, olive oil, sesame oil, Nori / seaweed sheets for sushi, miso (in Japanese), mustard (mustard), yoghurt

Cooking techniques
During the weight reduction program, we avoid the gorengan, engineering steam vegetables half cooked / baked, flush with boiling water akan raw vegetables we eat, use the microwave, menumis, grill, poach and short

The portion of the amount eaten
Adjust the portion of the day you eat the day, when you have body fat if you can reduce the portion of food, while well-ideal if you set the number of portions you eat that does not raise your body weight.

Pattern eat a healthy balanced diet
Balanced eating pattern, nutritional food is our day a day of carbohydrate, protein and fat only use material makananan option (complex carbohydrates such as rice rice, oat, wheat bread, vegetable protein without preservative know, limited animal protein fish and chicken, fat olive or olives, and cook only technique that uses steam, boiled, grilled and tumis.

The portion of food depends on body weight at that time. If you are overweight if you can limit the per portion:
For example
Rice rice 2 small bowl / day @ (100 grams)
1 sheet of bread wheat
Vegetables (2 cup boiled vegetables + 1 cup of fresh vegetables)
300 grams of fresh fruit (3 portions of fresh fruit that consists of 2-3 kinds of fruit / day)
Boiled chicken breasts without skin 2 pieces @ 50 grams
Salmon @ 50 grams
Know without a preservative 2 pieces @ 50 grams
Yoghurt 1 cup small
1 cup soy milk
Organic olive oil / canola oil: 1-2 tbs / day

Conclusion:
With a weight reduction program with the restriction of food intake following the guidelines balanced Nutrition and exercise regularly, then you become slim and in shape without disrupting daily activities of the day. Congratulations berdiet healthy! (dr. Nanny Djaja, SpGK - Staff FKUAJ Nutrition Science)