RRI.CO.ID, Jakarta - Preventing obesity starts with small, consistent habits rather than drastic transformations. On Tuesday, March 3, 2026, the Ministry of Health urged Indonesians to adopt two simple strategies: reading nutrition labels on packaged foods and integrating physical activity into their daily routines.

Speaking at a media briefing titled "Wisely Choosing Processed Foods to Prevent Obesity," Director of Non-Communicable Disease Prevention and Control, Siti Nadia Tarmizi, revealed that 28.7 percent of Indonesians still consume sugar, salt, and fat in quantities far exceeding recommended limits.

Overconsumption often happens subconsciously because consumers rarely calculate their daily intake from packaged snacks and drinks. Nadia emphasized that the Nutrition Facts table is the first line of defense against weight gain.

“We need to get used to reading labels. There, the nutritional value information per serving is listed, including the content of sugar, salt, and fat,” dr. Nadia explained, as quoted by Antara.

To simplify this for consumers, the Ministry of Health recommends the "G4-S1-L5" rule for daily adult intake. Under this guideline, the maximum consumption for Sugar (G) is limited to 50 grams, which is approximately equivalent to four tablespoons.

For Salt (S), the recommended limit is set at 5 grams, or roughly one teaspoon per day. Finally, daily Fat (L) intake should not exceed 67 grams, which is approximately the amount found in five tablespoons of oil.

Consumers are also encouraged to look for the "Pilihan Lebih Sehat" (Healthier Choice) logo on packaging, which identifies products that have met government-regulated limits for lower sugar, salt, and fat content compared to similar products.

Dietary management is only half the battle. Nadia stressed that maintaining an energy balance—where calories consumed match calories burned—requires regular physical activity.

Coinciding with World Obesity Day 2026, health officials are promoting "incidental exercise" as a sustainable way to increase metabolism. This includes choosing stairs over elevators and walking more frequently during the day.

“Obesity does not happen in a short time. This is the result of long-term eating patterns and lifestyles. Therefore, small changes made consistently will be more effective,” she added.

The Ministry of Health sees the holy month of Ramadhan as an opportunity for the public to practice self-control. Traditionally, Iftar (breaking the fast) is characterized by highly sweetened beverages. Nadia advised using this month to gradually reduce sugar levels and stay active, building a foundation for long-term health.

By making these small adjustments, the public can significantly reduce the risk of non-communicable diseases linked to obesity, such as diabetes, hypertension, and heart disease. ***