1.

Balanced Nutrition
Balanced Nutrition is food that is consumed by a variety of daily individuals and meets 5
groups of nutrients in sufficient quantities, not excessive and not lacking

 Balanced principle
- Balanced in food ingredients
-According to the needs

 Factors that influence the preparation of a balanced menu

-Availability of food ingredients
-Family nutrition knowledge
-Condition of family members
-Finance

5 . balanced nutrition messages

1. Eat food to meet energy needs

Everyone is encouraged to eat enough dishes containing sources of energy.
Consumption that meets adequacy can lead to weight gain and obesity which
will cause health problems. Conversely, if the consumption is lacking and lasts
longer will cause a decrease in BB, the condition of malnutrition and the
inhibition of the child's growth and development process at the age of
adulthood, TB does not reach normal size and will be susceptible to disease.
2. Limit consumption of fats and oils to a quarter of the adequacy of energy
  Consumption of fat and oil is at least 10% of energy needs. Fats and oils
contained in foods are useful not only to increase the amount of energy, but
also to help absorb vitamins A, D, E and K. Fats and oils make it easy to feel
full, excessive consumption will reduce the consumption of other foods, as a
result the needs of other nutrients will be met . It is recommended to consume
fat and oil in daily food no more than 25% of energy needs.
3. Drink clean, safe and sufficient amounts
  Drinking water must be clean and germ-free, therefore it must be boiled first.
Liquid consumed at least two liters or equivalent to 8 glasses per day. By
consuming enough fluids, you can avoid dehydration, and can reduce the risk
of developing kidney stones.
4. Perform physical activities and exercise regularly
  Regular physical and exercise activities that are sufficiently measured can
help maintain an optimal level of health. Physical and sports activities that are
not balanced with the energy consumed can result in more or less BB. To
maintain normal BB, try to keep physical and sports activities balanced with
energy intake.
5. Eat foods that are safe for health
  Safe food is food that is not contaminated, does not contain microorganisms
or bekteri, does not contain harmful chemicals, has been processed in the right
 manner, and does not conflict with the beliefs of the community both
religiously and traditionally

Smart tips on consuming food

-Consumption of main foods 3 times a day, do not avoid breakfast

-Expand to eat fruits and vegetables
-Reduce eating meat, replace it with fish or poultry meat
-Take several snacks between meals, choose low-fat snacks, such as fruit or
--vegetables.

-Don't eat in a hurry, so that the food comes in less and food can be enjoyed more
- Drink water at least 6-8 glasses per day. A glass of water before eating can make
you feel full.
- Start eating by eating hot, clear soup or a low-fat salad
- Reduce the use of margarine, cream and sauce
- Maintain a portion of food, do not quickly add portions because the brain takes
time to send a full signal
- Clean the table after eating to avoid the desire to take more food.

2.Rest
 6.Benefits of Adequate Rest and Sleep
1. Healthier body
  Rest and sleep play an important role in maintaining the health of our bodies.
Unexpected hours of sleep increase the risk of kidney, heart disease, stroke,
high blood pressure, irregular heartbeat, increased stress hormones, and
diabetes. Did you know that rest and adequate sleep can affect the body's
reaction to insulin, which is a hormone that controls the level of glucose or
blood sugar? Sleep deprivation makes our blood sugar levels higher than
normal limits. As a result, we are more susceptible to diabetes.
2. Body growth
  Rest and sleep also help the growth and development of a healthy body. A
good night's sleep triggers the body to release hormones that support normal
growth in children and adolescents. These hormones also help repair cells and
tissues, and increase muscle mass in children, adolescents and adults. In
addition, rest and sleep also play a role in puberty and fertility.
3. Maintain weight
  Did you know that sleep deprivation can also increase the risk of obesity in
adolescents and other age groups? Sleep affects the body in processing and
storing carbohydrates. The way to keep hormones that make us feel hungry
(ghrelin) or satiety (leptin) remains balanced. If we don't get enough sleep, the
hormone ghrelin will rise while the hormone leptin will go down. As a result,
we will feel hungry.
4. Stay active during the day
  Adequate and quality rest and sleep keep us active throughout the day. Lack
of sleep for just one or two hours per night has made our bodies seem to not
sleep at all for one or two days. People who lack sleep tend to be less
 productive at school or work. They take longer to complete tasks, react more
slowly, aka 'slow', and make more mistakes.
5. Strengthen the immune system
  According to a study of 150 people, sleeping seven hours or less than seven
hours a day is thought to make our body more susceptible to illness.
6. Sharpen memory
  Lack of rest and sleep is thought to make us senile. One study shows that
when you sleep, your brain processes, strengthens, and combines your
memories from all day long. If you lack sleep, those memories cannot be
stored properly in the brain and can be lost.

  In order to get the maximum benefits of rest and sleep above, don't forget to
sleep according to the recommended number of hours. For adults it is
recommended to sleep 7-9 hours a day, teenagers 14-17 years old 8-10 hours /
day, children aged 6-13 years 9-11 hours / day, and toddlers aged 3-5 years
10-13 hours / day.
3.Holliday
 Entertainment is everything - whether in the form of words, places, objects, behaviors
- that can be a difficult or sad entertainer or consolation. In general entertainment can
be in the form of music, movies, opera, drama, or in the form of games or even sports.
Travel can also be said as an entertainment effort by exploring nature or learning
culture. Filling in leisure activities such as making crafts, skills, reading can also be
categorized as entertainment For certain people who have workaholic characteristics,
work is entertainment compared to silence. In addition there are entertainment places
or nightclubs (night clubs) as places to unwind, generally in the form of restaurants or
restaurants equipped with hotels and entertainment facilities such as music, karaoke,
opera. Some also provide games such as billiards to gambling facilities. For certain
circles, gambling is considered as entertainment or a means of throwing bad luck. In
addition, in some countries there are also nightclubs that are intended for family
gatherings which are certainly different from the nightclub clubs in general.
Entertainment often gives pleasure, enjoyment, and laughter. At certain times or
contexts, there are also serious additional goals. For example, various forms of
celebrations, religious festivals, or satire.