ORIGINAL ARTICLE
Bali Medical Journal (Bali Med J) 2020, Volume 9, Number 1: 380-385
P-ISSN.2089-1180, E-ISSN.2302-2914
Published by DiscoverSys
Faculty of Medicine Universitas
Udayana
*
Correspondence to:
Gde Ngurah Indraguna Pinatih,
Faculty of Medicine Universitas
Udayana
ngurah_indraguna@unud.ac.id
Received: 2020-01-09
Accepted: 2020-03-22
Published: 2020-04-01
380
Healthy food to support healthy life
Gde Ngurah Indraguna Pinatih*
ABSTRACT
Healthy, happy, success and long life are everyone’s dream of being.
To have these, proper nutrition is one of the basic needs that must
be met—food composing of nutrients and non-nutrients that will
influence the quality of food. Hence, Food must meet four conditions
to be said as healthy food. It has to be adequate, balance in the
composition of nutrients, calorie in control, and free or at least within
the safety level of health hazard components. Yet, food does not
affect directly on one’s health but the diet, though it takes time from
unhealthy habit into getting the disease or vice versa. Since food has
Keyword: healthy food, nutrient, adequate, balance
Cite This Article: Pinatih, G.N.I. 2020. Healthy food to support healthy life. Bali Medical Journal 9(1): 380-385. DOI: 10.15562/bmj.v9i1.1794
INTRODUCTION
Long life and Happy can be said as the real under-
lying need in life, and being healthy, especially in
life is part of getting all it.1,2 WHO defines health as
a state of complete physical, mental and social well
being not just absence from diseases and infirmity.3
To reach this, nutrition takes a vital role as nutri-
tion can bring people into either healthy as well as
unhealthy state.4-6
Nutrients are components in food; foods
compose diet and diet influences health. Food
is composing of nutrient and non-nutrient.7 The
nutrient components can be grouped into macro-
nutrient which consists of carbohydrate, protein
and fat, and also micronutrient, i.e. vitamins and
minerals. Besides, there are other non-nutrient that
can also be available in food. Hence, some food
can be used as medicine. Both, nutrients in food
supported by the non-nutrient content, when it put
into the habit, will direct the nutrition status and
health of human.7,8
Healthy food shall compose of all nutrients
and non-nutrients in proper composition. It shall
adequately meet the human need to guarantee the
best nutrition status of the people when it put into
a daily habit.8 Besides, it shall also be safe and free
from any hazardous component that gives harmful
effect to human health.7-9
Single food does not directly affect human
health, but the daily diet. The onset between
malnourish and/or nutrient deficiency/excess until
disease appearance requires a considerable length
of time. It has to become a habit, ingesting lousy
Open access: www.balimedicaljournal.org and ojs.unud.ac.id/index.php/bmj
CrossMark
many functions in human life, moderation and variety becoming very
important to compose a healthy diet. If these six principals are put
into the habit, then fit, and well-being can be promised so far unless
some other risk factors can affect health. Water has a crucial role in
supporting the body function, and human cannot avoid drink in daily
life. Still, beverage drinks can be easily slipped into the hazardous
substrate that will influence on health. Knowledge on nutrigenomic
is worth to be applied to have more on the personal approach of how
food and diet can affect health.
quality as well as quantity of food, for a while before
it becomes a disease.8
Therefore, since the most important of food are
the quality and quantity of the content, human shall
think whenever they consume any food, what they
can get from it. Having this said, some consider-
ation shall be considered when ingesting and/or
providing food are the following the amount, the
frequency, the kind, the composition, and the way
of cooking and/or processing.10,11 Also, the nutrig-
enomic pattern of any single people sometimes
essential to themselves explicitly as it can influence
to their specific health problem, but not to others.12
NUTRITIONALLY HEALTHY FOOD
PRINCIPLE
Food shall be defined as any substance enters to the
human body, ingested and/or eaten and will react
with the body to provide energy for life and activity,
building up and/or repairing tissue and regulating
bodily process.8,10,11 The form can be solid or liquid,
and it can also be simple or complex food. Single
means one single meal, while complex means it
contents several kinds of food.13
Within the nutrition point of view, there are
three main principles required to say that food
belongs to healthy food. Firstly, it has to be
adequate. Adequate here means that the food shall
provide enough nutrients needed by the body for
the three purposes above. Hence, the amount or
the portion and the frequency of meal need to be
considered.14,15

Secondly, it has to be balanced in nutrient
composition.15 As nutrients can be grouped into
two main groups macro and micro and then each
group can also be grouped into, carbohydrate,
protein, fat, mineral, vitamin, water, it supposed
to be balanced in all nutrient groups previously
mentioned.8 Human needs nutrients in a particular
number called recommended daily allowance or
Daily intake. Food taken daily shall compose of all
necessary nutrients; hence a balanced diet becomes
very important to be said as healthy.14,15
Thirdly, the intake calorie from food shall be in
control. Human needs specific calorie to maintain
their life and activity.16 Generally, the calorie intake
can be calculated using the formula, and several
formulas can be used to calculate the amount of
calorie needed by the people.15
Single food, either simple, as well as complex,
does not affect human health unless it has a high
content of human health hazard, but the diet. One
can eat one or two times of lousy food in nutrient
content and has not developed any effect on health,
but when it becomes a habit, in one time the disease
starts to develop into the clinical phase. However,
when the food composing of a high dose of health
hazard material, these can be the cause of a partic-
ular disease. For example, taking extra ice cream
one or two cups sill not affect anything, but when
it is taken daily, in one year, it might develop into
increasing weight or overweight. Similarly, when
food composing of very little salmonella poison,
will not cause any disease, but when the concentra-
tion is high beyond human can afford it, it causes
typhoid fever.7-9
Besides, since food composing diet, and nutri-
tion derived diseases is a chronic disease due to
long term lousy habit in food nutrition, healthy
food shall include variety and moderation. It needs
consideration since human eats food regularly and
variably and in food, there is non-nutrient content
which includes toxin.8,15 Therefore, when people
eats certain limited kind of food for an extended
period, and that food contain the toxin, one time,
that particular person can be intoxicating, due to
toxin accumulation. Moderation is needed because
food has several functions besides filling the human
biological need. Diet can have social meaning,
personal preference and others.17,18
There are some other non-nutrient things need
to be considered for food to become healthy as the
following it has to be free from toxin either naturally
occurred toxin in food,8,18 unnatural toxins develop
from mismanaging food handling, genetically engi-
neered food that no one knows the effect on health
except hypothesis that has never been proven and
also contamination from either bacterial, another
Published by DiscoverSys | Bali Med J 2020; 9(1): 380-385 | doi: 10.15562/bmj.v9i1.1794
ORIGINAL ARTICLE
pollutant such as heavy metal and/or free-radical
species.17,18
ADEQUATE
Adequacy is connected with the number of nutri-
ents shall be consumed daily.19 Recommended
daily allowance (RDA) or average daily intake
(AI) or in Indonesia, it is called angka kecukupan
gizi (AKG) has been used to explain the number
of nutrients minimally needed by the body. For
­energy-producing nutrients, namely, the macronu-
trients compose of carbohydrate, protein and fat,
the total calorie requirement must be firstly calcu-
lated before breaking down into the more specific
nutrient needed.20,21 It simply can be calculated
based on age, sex, weight and height plus total daily
activity. Some formulas can be used to do so. The
micronutrients, the amount of intake shall follow
merely to the RDA or AKG, but it can be varying
within the safety level.20
Indonesia via the Departemen Kesehatan has
made a determination of the global nutrients
requirement for common Indonesian population,
namely Peraturan Menteri Kesehatan Republik
Indonesia (PMK) Nomor 28 Tahun 2019 tentang
angka kecukupan gizi bagi masyarakat Indonesia
and can be downloaded from the website.20
In practical, since human eat food, not a nutri-
ent, it is hardly difficult to transfer the nutrient
requirement into the amount of food intake.22
Therefore, the easiest way to calculate whether the
amount of food consumed is enough, over or under
body requirement, is the body weight and body
mass index. Bodyweight is the most sensitive way to
predict nutritional adequacy while body mass index
is the reliable tools to measure nutrition status.19,22,23
Besides the amount of food consumed,
the frequency of meal will also influence the
intake.4,8,19,22-26 Having the purpose of the healthy
food definition, which concentrate more on the
effect of food for wellbeing, food nibbling has
advantages and disadvantages. Nibbling means
increasing the frequency of eating or in another
word, eating more often. Nibbling helps people to
control and maintain the blood glucose level and
insulin sensitivity. However, it increases the risk of
over calorie intake causing overweight or obesity.26
On the contrary, time-restricted feeding which part
of intermittent fasting is recently introduced for
weight loss, glucose tolerance, improve blood lipid
level, also can delay the neoplastic-prone tissue
landscape typical of ageing.24-25
Way of cooking may influence the calorie-dense
of food. Food cooked with oil will contain more
calorie rather than food prepared with water.8-10
381
ORIGINAL ARTICLE
BALANCE
Balance means here is we consumed all nutrients
in the best composition for health.4,8,10 Hence, the
topic that will be discussed is the kind and compo-
sition of food consumed.
WHO defining a balanced diet when it is
composed of 50-60% carbohydrate, 10-15% of
protein and 25-30% of fat, and vitamin and mineral
intake following the recommended daily allowance
(RDA).27 Indonesia put extra information on sugar
that shall be taken maximally 5% of the total calorie
intake.28 Looking at this composition; every nation
develops its balanced diet such as the Mediterranean,
western, Asian or even Indonesian.29-33 They call it
a Food Pyramid. These food pyramids were made
in consideration of the composition of nutrients
daily and base on population habit and availability
of food in a specific area.22,34 In this pyramid, people
are given the portion that can be eaten per day.
Translating the food pyramid into practice is not
easy either. Variety and moderation need to put in
consideration since the purpose of eating are not
only for life but also for pleasure, tools for commu-
nication, ceremony and else. Harvard School of
Public Health had published a Healthy Eating Plate
in which the portion of vegetable is higher than
the grain, and the source of protein resource and
fruit will be less.35 Another plate composition table
suggests that healthy eating plate shall compose
of 25% grain, 20% vegetables, 15% irrespective to
either fruit, dairy product and legumes plus 10%
of protein.36 There are many other models on one
plate food composition, and all of its claims that it
is balanced and healthy. Hence, we can conclude
that variety and moderation are the principle to say
whether food intake is balanced. The more variance
the better as long as the energy of food consumed
is in control. Balance food does not mean shall be
filled in any meal, but it can also be a day.
Ways of processing and styles of cooking influ-
ence food balance. Most process foods compose
more salt, sugar and/or fat components. Heating will
destroy some vitamins and also reduce the mineral
content as well as improving food digestibility and
also improving antioxidant activity.5,7,8,37,38
LIQUID NUTRITION
Since human composes more water in their body,
people need to drink water in their daily habit.
Water is essential for human metabolism, works
as transport for substrates across the membrane,
cellular homeostasis, circulatory function and
also temperature regulation. The water resources
for human body can come from the water they
382 Published by DiscoverSys | Bali Med J 2020; 9(1): 380-385 | doi: 10.15562/bmj.v9i1.1794
drink, the beverages and the water content in the
food they eat.5,8,13,22 In the Indonesian food pyra-
mid, it is mention that healthy adult needs at least
eight glasses of water which means 2000 ml water.
Dehydration in any kind is dangerous for human
health. It causes many diseases; even acute dehydra-
tion is deadly.22
People often ignore the drink they consumed;
they thought that drink is not eating, and accord-
ingly, do not calculate or often too calculate the
nutrient and non-nutrient content in it. There will
be many things available in liquid food, and people
can also have health risk from those drinks.10,11,34
Blended food composes of nutrients from the food
used plus water; beverages mostly compose more
sugar, water, vitamin, mineral and ­non-nutritional
components; alcoholic beverages primarily compose
more sugar.8,13,22 When people drink water, there will
be no added calorie in it. However, should people
drink beverages, they have to think and calculate
the nutrients and n ­ on-nutrients available, especially
the calorie content.
FOOD PROCESSING
The purposes of process food are preserving the
diet for a more extended period, increase the palat-
ability and digestibility and increase the economic
value. They put some food addition to the food,
such as preservative agent, colouring agent, salt,
sugar and else.37-39
Processing food includes cooking alter the nutri-
ent composition.7,8,22 Industrial processing concen-
trates on how to preserve the food, improving the
economic value and increase palatability. Food
industries put some preserving agent, colouring
agent, and to improve palatability mostly, they put
either sugar or salt. Though there are regulations on
food safety, risks from additives on health are still
there. The closest and immediate possibility risks
are effects due to over sugar and salt intake.5,7-9,15,22
Home processing for personal and
family purposes concentrate on improving
­palatability.5,7-9,22,37-39 A family usually use heat-
ing behaviour such as frying include stir-frying,
steaming, boiling, grilling and baking. These
­
behaviours alter the nutrition bioavailability
besides increase palatability. Vitamin C, for exam-
ple, will be reduced by cooking but, vitamin E will
be increased, overheating in deep frying destroy
the double bond of unsaturated fat and transform it
into trans-fat. Therefore, food processing includes
cooking will influence the nutrient availability and
accordingly, it also affects the nutrient balance as
well as the amount in food.37-39

FOOD HAZARD
The non-nutrient component in food can also influ-
ence human health.8,17,18,39-41 Those components
include phytochemicals, fibres, toxin, pollutants
and sometimes bacteria and/or parasite.17,18,41 Most
phytochemicals and fibres are beneficial for human
health.8,41 There are many findings recently showing
the beneficial effect of phytochemicals such as flavo-
noids, phenolic, tannins on human health since
it provides antioxidant that fight against radical
oxygen species production in human. Food hazard
mostly coming from toxin, pollutant and bacteria/
parasites in food. Food hazard mostly coming from
toxin, pollutant and bacteria/parasites in food. The
toxin in food can be naturally occurred such as
cyanide in cassava or else but, it can also come from
rotten food such as aflatoxin from moulted grain or
nut or toxin from bacteria in food. Pollutant in food
mostly humanmade, hence food can contain heavy
metal such as Lead, Mercury or else. Likewise,
pollutant, bacteria and/or parasites available in
food is also humanmade. It comes from unhealthy
food handler or rotten food.39-41
The hormone in food, sometimes become food
hazard, especially for those who eat that particular
food. The hormone was usually given to livestock
to increase the economic value of food produc-
tion. However, when it is eaten quite often with a
significant volume, it causes health hazard to whom
eating it.42,43
NUTRIGENOMIC
Healthy food does not fit for all. Human body
contents of billions of cells containing DNAs. These
DNA rings composing Gen give specific genetic
information either for physic, health, even for body
respond toward nutrients.44 Ninety-nine per cent
of human DNAs are similar but there is 0.1% is
specific for any single person, and it is called Single
Nucleotide Polymorphism causing one person will
be different from other.45,46
Nutrigenomic is a scientific study that studies
the dynamics, regulation and ways of a specific
gene interacting with a compound or bioactive in
a particular food.47 Hippocrates stated that, food
would be converted into genetic information that
is expressed to provide a different metabolic profile
that will have an impact on diet and health. It is
looking at the relationship between genetic factors
and nutrients that have specific composition and
which can induce gene expression in the body. It
also studies the molecular links between nutri-
ent stimulation and response from genes, so that
it can be understood about how nutrition affects
Published by DiscoverSys | Bali Med J 2020; 9(1): 380-385 | doi: 10.15562/bmj.v9i1.1794
ORIGINAL ARTICLE
metabolic pathways and homeostasis control, how
this regulation is disrupted in the early phases
of feed-related diseases, and the extent of sensi-
tivity of genotypes contribute to the disease in
individuals.47
Hence, this report can give individual infor-
mation about healthy food specific for particular
person base on their genomic response against food
SUMMARIES
From all description, we can summarise that
1. Human needs food for life, the nutrients and
non-nutrients that composing the food will
influence health and nutrition status.
2. Healthy food is defined as food that adequately
fills the human need and composes all nutri-
ent needed by the body. Also, food shall not
contain food hazard that can also influence
human health
3. Water belongs to food, the existence is essential
for human body function, but taking beverages
shall calculate the nutrient content through
water take higher concentration
4. Nutrigenomic is a tool to know how food influ-
ence human-specific responds and vice versa
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