Smart Banget! Ubah Menu Makanan Kamu Sehari-Hari dengan 13 Jenis Makanan Ini Biar Diet Makin Sukses

Berat badan ideal menjadi idaman semua wanita. Namun, untuk memilikinya diperlukan kerja keras yang diiringi disiplin tingkat tinggi dalam berolahraga dan mengatur pola makan.

Amanda Meixner, ahli dibidang gizi dan influencer hidup sehat melalui akun Instagramnya @meowmeix dan situs Meowmeix, membagikan ilmunya tentang bagaimana memilih makanan baik untuk tubuh yang dikemas dalam infografik menarik seperti di bawah ini. Yuk, simak selengkapnya.

1.  Tidak Semua Bagian Pada Daging Ayam Memiliki Jumlah Kalori yang Sama, Loh.

What came first – the chicken or the egg? 🐓 Really I love utilizing the whole chicken! ❤️ My favorite new thing is to cook a whole chicken in an instant pot. If you’re choosing between different parts, here’s a look at calories, protein & fat. . Personally I think the chicken thigh is delicious and really underrated. Breakdown below: . 6 oz boneless, skinless chicken breast – 186 calories, 39g protein, 2.1g fat 1 chicken drumstick with skin – 140 calories, 17g protein, 7.2g fat 1 chicken thigh – 206 calories, 28g protein, 10g fat 1 egg – 78 calories, 6.3g protein, 5.3g fat . . . . . #chicken #cleaneating #salad #meat #dinner #healthychoices #healthyeating #spicy #healthyfood #chickenwings #protein #lunch #mealprep #weightloss #eggs #chickenbreast #cleaneats #fitfood #instahealth #nutrition #chickensofinstagram #glutenfree

A post shared by Amanda Meixner (@meowmeix) on May 5, 2018 at 4:49pm PDT

2. Sama-Sama Makan Burger, Kentang, dan Minum Kopi, Pilih Varian yang Lebih Rendah Kalori

Small tweaks add up! 🙌 These swaps will not only save your waistline but also your health. The top side is full of processed foods, bad oils & sugar bombs while the bottom side is less processed & lower-calorie to boot. More info below: . Chips ➡️ Popcorn – Popcorn is an easy grab-n-go food and much less processed than chips! That sad handful of 9 chips has 150 cals, 9g fat, 16g carbs & contains sunflower/vegetable oil & fillers, yikes! 3 cups air popped popcorn is only 93 calories & only contains 1 ingredient: popcorn. You can also cook it in a pan with olive oil if you prefer it that way! . Frappuccino ➡️Iced Coffee w/ Coconut Milk – Frappuccinos are sugar bombs! A grande mocha with 2% milk has 61g sugar & 400 calories while an unsweetened iced coffee with coconut milk containers 25 calories & 2g sugar. Now, that’s an easy swap that will save you a ton of calories & sugar! . Burger with bun ➡️ burger lettuce wrap – Save yourself the extra processed carbs when you swap a bun for a lettuce warp. While it’s perfectly ok to treat yourself to a full bun, swapping it out for a lettuce wrap on a regular basis with save you 18g+ carbs! . . . . #cleaneating #healthyfood #fitfood #healthyeating #healthychoices #cleaneats #healthylifestyle #burger #burgerporn #glutenfree #nutrition #paleo #cleanfood #mealprep #protein #hamburger #burgers #healthyliving #eathealthy #coffee #fitnessfood #burgertime #weightloss #instaburger #iifym #lowcarb #healthylife #flexibledieting #instahealth #mealprepsunday

A post shared by Amanda Meixner (@meowmeix) on May 2, 2018 at 1:24pm PDT

3. Tidak Makan Sama Sekali Justru Tidak Membantu Banyak Menurunkan Berat Badanmu. Makan Sayur dan Buah-Buahan dalam Porsi Besar Justru Membuat Lebih Sehat dan Membantu Memangkas Banyak Lemak

Starting a new diet like: breakfast is air, lunch is a carrot and dinner I get to lick an apple and dessert is yelling at a picture of myself naked. . Ok jk 😜 In all seriousness, choosing a clean and healthy lifestyle is about loving yourself! . That doesn’t mean you have to make drastic changes overnight. Small, lasting tweaks will really add up. . The right was my lunch other day – no it’s not chocolate syrup, it’s balsamic glaze 😋 combo below: 2 cups mixed greens 1 cup cherry tomatoes 1/4 an orange bell pepper 1/2 cup cucumbers 6 oz salmon with garlic seasoning, pepper & sea salt Trader Joe’s balsamic glaze . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #plantbased #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #mealprep #mealprepmonday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #salmon #healthyliving

A post shared by Amanda Meixner (@meowmeix) on Apr 16, 2018 at 4:16pm PDT

4. Siapa Bilang Makan Sayur dan Buah Itu Membosankan? Makan Makanan Sehat Bisa Jadi Lifestyle Kekinian yang Menyenangkan dengan Sedikit Kreativitas

It’s all about perspective (and a little bit execution). 💫 . You definitely don’t have to make healthy eating boring! . I love incorporating an array of colors because that alone makes it more fun 🌈 . Plus, there are definitely healthy ways to satisfy your sweet tooth like kombucha, fruit and dark chocolate! I like to call kombucha the healthy man’s soda pop 😸 . Not only do I look forward to the food I eat but I also connect it to feeling my best! . The right side is my pre-meal prep Sunday fuel. That salad has wild caught salmon, bell peppers, tomatoes, beets & purple cauliflower (topped with balsamic glaze not shown) . But seriously fruit + chocolate > dirt + side of grass LOL . Don’t forget to watch my story to see a bit of my meal prep go down. . Inspired by @thefashionfitnessfoodie . . . . . . #paleo #glutenfree #cleaneating #paleodiet #healthyeating #whole30 #primal #healthyfood #cleaneats #fitfood #nutrition #mealprepmonday #lowcarb #lchf #healthychoices #jerf #paleolifestyle #organic #bbg #mealprepsunday #dairyfree #keto #grainfree #weightloss #realfood #instahealth #getfit #paleofood #sugarfree #healthyliving

A post shared by Amanda Meixner (@meowmeix) on Mar 25, 2018 at 2:37pm PDT

5. Tak Perlu Beli, Snack Rumahan Ini Mudah Dibuat Sendiri dan Tak Perlu Dipanggang. Tidak Perlu Peralatan Khusus, Bukan?

Because you guys know I love my snacks! 😋 Check out these fun ideas & click the link in profile if you want my free 18 healthy snacks PDF. Info below: . Snack 1: 1 rice cake with 1-2 tbsp cashew butter, blueberries and 1-2 tsp honey Snack 2: Strawberries + Trader Joe’s dark chocolate Snack 3: Walnuts + mini bell peppers Snack 4: Olives + baby carrots Snack 5: Ezekiel bread with half a mashed avocado, sea salt + pepper Snack 6: Smoked Salmon + cucumbers . . . . #cleaneating #nutrition #healthyeating #fitfood #protein #healthyfood #mealprep #weightloss #iifym #macros #gains #eatclean #flexibledieting #foodprep #cleaneats #mealplan #glutenfree #healthyliving #carbs #healthychoices #mealprepsunday #supplements #mealprepping #healthylifestyle #whey #slimmingworld #mealprepmonday #muscle #weightlossjourney #lowcarb

A post shared by Amanda Meixner (@meowmeix) on Mar 3, 2018 at 2:14pm PST

6. Tidak Bisa Lepas dari Minuman dan Makanan Manis? Makan Makanan Ini Bisa Membantumu Mengurangi Konsumsi Gula Sedikit Demi Sedikit

Follow my good friend @corylrodriguez for weekly health tips, nutrition facts, +more! He’s the bomb dot com ❤️ Info on this post below: – It’s no secret that excess sugar and white refund sugar in general is going to be detrimental to your health. – A high sugar diet has been linked to various health conditions and if you have really ever tried to kick it, I bet you didn’t feel so hot after! – These are just some tips that might help you kick your sugar habit! – . . . . #healthyfood #fitfood #healthyeating #cleaneating #healthylifestyle #eathealthy #healthylife #healthychoices #cleanfood #breakfast #glutenfree #healthyliving #protein #fitnessfood #nutrition #cleaneats #healthybreakfast #fitgirl #iifym #lowcarb #flexibledieting #paleo #mealprepmonday #mealprepsunday #mealprep #weightloss #fitfoodie #healthyrecipes #foodisfuel #eatforabs

A post shared by Amanda Meixner (@meowmeix) on Feb 15, 2018 at 12:04pm PST

7. Sama-Sama Praktis, Memilih Menu Makan Makanan Sehat Tentu Lebih Baik, Bukan?

@apfau knows his stuff when it comes to diet, nutrition, & fitness 💪 Make sure to give him a follow for more posts like this! Info on this post below: – Well, you can fit in SOME unhealthy foods if you want but try to hit your macros, micros, and get enough fiber while eating nothing but junk food. It's not going to happen. You'll go way over your carbs and fat without hitting your protein. Anyone who follows flexible dieting will typically eat tons of fruits, veggies, lean meats, and anything else you would consider healthy. Flexible dieting is more about the mindset of allowing yourself to occasionally fit in some treats to keep you sane. It's not a challenge to see how much junk you can eat in a day and still hit your macros. – I recommend getting a minimum of 85% of your foods from the typical healthy foods and if you want you can fill the remaining calories with more of a treat. You don't have to. You can eat 100% healthy foods if you wish. I do that most of the time. However, you can still reach your fitness goals by incorporating some of the less typical foods in your diet. Just don't let the perception that flexible dieting equals eating junk food throw you off because that's just not the case. – #iifym #flexibledieting #macros #pfaufitness #natty #eatclean #fitnessmotivation #workoutmotivation #bodybuildingcom #universalusa #losefat #physique #naturalbodybuilding #igfitness #leangains #fitfam #fitness #gainmuscle #aesthetics #workouttips #workout #bodybuilding #protein #nutrition #diettips

A post shared by Amanda Meixner (@meowmeix) on Feb 1, 2018 at 1:00pm PST

8. Daripada Mie Instan, Sebutir Telur Rebus dan Alpukat Untuk Sarapan Bisa Menambah Asupan Energimu

Love a good medium boiled egg 😍 The egg has gotten a bad rap lately but don't be fooled by the myths 😜 This high protein food has a complete amino acid profile (yolk included) making it one of the best, most quality sources of protein out there! More fun facts below and how to boil the perfect egg 🔽 If you can budget for Free-Range eggs you definitely should! Here's how they compare to cage raise eggs: •⅓ less cholesterol •¼ less saturated fat •⅔ more vitamin A •2 times more omega-3 •3 times more vitamin E •7 times more beta-carotene How amazing is that! Here's how boil an egg: ▶️ Fill pan with cold water, covering eggs by 1 inch. ▶️ Bring water to a boil over medium-high heat. ▶️ Turn off heat, cover, and let stand 90 seconds to 2 minutes for soft-boiled eggs, 1 minute 45 seconds to 2 minutes 15 seconds for medium-boiled, and 11 to 12 minutes for hard-boiled. Inspired by: @lizhwangbo Source: @drjoshaxe (he has the best info!!) https://draxe.com/health-benefits-of-eggs/ #mealprep #mealprepmonday #mealprepsunday #fitfood #cooking #fitspo #egg #paleofriendly #cleaneating #fitnessmeals #caloriecounting #foodporn #healthyfood #gymfood #paleofood #fitfoodporn #cleaneats #macros #cleaneating #yolkporn #yolk #highprotein #fbf #healthyfats #goodfats #poachedeggs #superfood

A post shared by Amanda Meixner (@meowmeix) on Dec 16, 2017 at 1:10pm PST

9. Tak Perlu Tersiksa Karena Tidak Makan, Makan Teratur Plus Ngemil Sehat Bisa Membantu Menurunkan Berat Badan, Kok

Check out my food diary on deck! 😍 This week I’m focusing on gut health because having the right amount of good gut bacteria is crucial to us feeling and functioning our best ✨ For starters, here are a few things that can throw off your gut bacteria: Wheat GMOs NSAIDs (like Aspirin) Alcohol Antibiotics Chronic stress Sleepless nights . Check one or two of those off the list? Having a good probiotic can be crucial to rebuilding your healthy gut bacteria. @silverfernbrand probiotic checks all the boxes off my list from having a minimum of 1 billion cells (it is 8 billion) to having probiotic strains that able to survive the gastric acids & colonize the large intestines. I paired my probiotic with prebiotic food (broccoli) to give it an extra boost. #SilverFernPartner 💫 — #guthealth #healthygut #immunebooster #cleanliving #superfoods #nourishyourbody #cleaneating #fitfood #mealprepmonday #mealprep #probiotic #probiotics #foodasmedicine #groceries #foodfacts #cleaneats #fitfood #weightloss #holiday #wholefoods #foodideas #travelfood #mealpreponfleek #mealprepsunday #fooddiary

A post shared by Amanda Meixner (@meowmeix) on Dec 5, 2017 at 12:50pm PST

10. Daripada Pakai Selai, Ganti dengan Buah-Buahan Asli Agar Lebih Segar dan Sehat

Dreaming of PBJ 😍 Throwback to this post because I really want some Peanut butter and jealllyy right about now. Full info below: — Here’s proof that you can make healthy versions of your unhealthy favorites 🙌 It makes me sad sometimes how much unhealthy foods are embedded in the American culture BUT it is very possible to create healthy versions of some American classics ❤ Some tips below: ▶️ Not all brands are created equal – make sure to check nutrition facts & ingredients. There are definitely healthy versions of peanut butter or even strawberry preserves if you prefer that over strawberries but steer clear of jams with high fructose corn syrup added and peanut butter with vegetable oils and added sugar. ▶️ Wonder bread vs. Ezekiel bread – Wonder bread has such a crazy long list of ingredients I couldn't even fit it in this caption reasonably. Where as Ezekiel bread has the following Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Sprouted Barley, Organic Sprouted Millet, Organic Malted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Organic Wheat Gluten. Simple and minimally processed – now that's a win! The healthy choice is obvious and reminder to read the label on your bread brands too! 😜❤ #cleanliving #nourish #nourishyourbody #superfoods #letfoodbethymedicine #guthealth #pbj #cleaneating #cleaneatingideas #cleaneatingaddict #peanutbutter #peanutbutterandjelly #mealprepmonday #mealpreponfleek #snackideas #snacks #snacktime #fitfood #healthyfood

A post shared by Amanda Meixner (@meowmeix) on Oct 12, 2017 at 5:10pm PDT

11. Meski Traveling dan Bepergian Jauh, Tetap Sediakan Camilan Rendah Kalori yang Menyehatkan, Ya

Double tap for all this travel food 😍 Since I’m going camping with @chris.rocchio_fit this weekend, I thought I’d share with you guys some of my go-to travel food! It’s essential to have some minimally processed go-to foods by your side and I stick to choosing brands I trust. Info on this post below: @hempletenutrition protein bars (gluten-free, vegan, non-gmo & low-sugar – give them a try guys) Trader Joe’s almond & peanut butter Trader Joe’s chocolate bar @foursigmatic coffee & cacao Trader Joe’s Trail Mix Almonds @Shakeology Dreid cranberries Turkey jerky Other ideas not pictured: Oatmeal packets Popcorn P.S. this post was very much inspired by @fit_pham’s recent travel snacks post. — #mealprep #mealprepmonday #caloriecounting #happyfood #fitfood #cooking#fitspo #snacks #paleofriendly#cleaneating #fitnessmeals #food #snacking #healthyfood #gymfood #fastfood #foodideas #cleaneats #chocolate #cleaneating #travelsnacks #foodforfuel #mealpreponfleek#fitfoodporn #foodfacts #FoodDiary #foursigmatic #shakeology #travel

A post shared by Amanda Meixner (@meowmeix) on Oct 6, 2017 at 1:22pm PDT

12. Kalau Malam-Malam Tiba-Tiba Kepengen Ngemil dan Kelaparan, Ganti Junk Food dalam Kulkasmu dengan Aneka Macam Kacang-Kacangan Ini

I’m NUTS about you guys 😜 Here’s a fun way to look at your healthy fats 💪 Foods rich in heathy fats are high in antioxidants which are key for counteracting oxidative damage done to our bodies over the years 🙌 Also by decreasing your carb intake and replacing it with more fat, you can improve insulin sensitivity, reduce inflammation, and support your metabolism 💪 Nuttier info below: Walnuts: high in manganese (prevent osteoporosis & inflammation), & copper also contains magnesium, phosphorus, vitamin b6 & folate. Pumpkin seeds: high in zinc & magnesium, also contains potassium, iron, phosphorus and calcium. Pecans: high in manganese & copper, also contains thiamine, magnesium, zinc, phosphorus & iron. Almonds: high in vitamin E, riboflavin, manganese, magnesium, & phosphorus also contains calcium & iron. Peanuts: high in biotin & copper, also includes niacin, folate, manganese, & vitamin E. Cashews: high in copper, magnesium, phosphorus, and zinc also includes manganese, vitamin K, iron & folate. Inspired by @fit_pham #mealprep #snack #snackideas #mealprepmonday #mealprepsunday

A post shared by Amanda Meixner (@meowmeix) on Feb 28, 2017 at 12:21pm PST

13. Mau Lebih Simpel Lagi? Sarapan, Makan Siang, dan Makan Malam Pun Bisa Tanpa Nasi dan Awet Kenyangnya

If you're looking for weekly knowledge bombs and meal prep ideas, you have to give my meal bae @chris.rocchio_fit a follow 😍 He has the best combo ideas, recipes & is constant source of health information 💪 Plus he's super on point with his regimen considering his 35 years young 😜 Info on this post of his below: If you’ve been struggling to shed stubborn fat in trouble areas even when you think you’re doing everything right, here are some possible reasons why: 1. You are sedentary even though you work out: If you work at a desk all day, then sit around for the rest of the night & at some point do a 1-hour workout, that makes you only 4% more active than the laziest person. So try to move around at least a little bit every hour. 2. You aren’t creating a sustainable energy deficit: you simply have to burn more energy than you consume. But just cutting calories isn’t always the best way because you lose both fat AND lean muscle -leading to a decrease in resting metabolic rate (RMR). So you should train in a way that maintains or builds lean muscle and eat nutrient dense foods and favor protein.  3. You are doing too much SS cardio & not enough HIIT or weight training: Studies show that sprints 2x/week & lifting weights 4x/week (multi-joint movements) are the best way to shed fat 4. You carb intake is off: most people think that just cutting carbs is the answer, but you have to do it properly. You still need some carbs post-workout to replenish glycogen and reduce cortisol, but limit them to low-glycemic & fibrous sources; avoid refined carbs. Stick to dark-colored fruits to satisfy your sweet tooth.  5. You aren’t eating enough healthy fats in your low-carb diet: body must adapt to burn fat instead of glucose for energy, so you need to provide healthy fats in order to sustain your diet. + #6 on his page 🙂 #mealprep #mealprepping #mealprepsunday #mealprepmonday #mealprepdaily #fitnessfood #fitfood #recipes #fitfoodie #wholefoods #foodprep #foodprepping #mealprep #foodforfuel #mealprepideas #fitnessmeals #mealpreplife #healthymeal #healthychoices #eatright #eatwell #foodprep #mealplanning #fitcook #weightloss #recipe #fitmeals #gymfood

A post shared by Amanda Meixner (@meowmeix) on Sep 20, 2017 at 2:34pm PDT

Biar tak jadi wacana, yuk rutin olahraga dan hidup untuk lebih sehat. Jangan lupa susun menu kebutuhan makan harianmu seperti metode di atas, ya. Selamat mencoba.