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Beta Lukitasari Wijaya - detikFood

Kamis, 17 Sep 2026 10:00 WIB

Murah dan Enak, Nasi Rames Padang di RM Alam Baru yang Tersembunyi di BSD — Foto: detikFood

Jakarta -

Nasi Padang sering dihindari saat diet karena tinggi kalori dan lemak. Ternyata, ada trik khusus dari dokter gizi agar makan nasi Padang tetap sehat.

Nasi Padang kerap dianggap sebagai makanan yang perlu dihindari saat menjalani diet. Pilihan lauk bersantan hingga gorengan membuat makanan khas Minang ini identik dengan asupan kalori dan lemak yang tinggi.

Namun, menjalani diet bukan berarti harus meninggalkan nasi Padang sepenuhnya. Dokter spesialis gizi klinik, dr. Diana Suganda, melalui akun Instagram @dianasuganda (16/09/2026), membagikan cara memilih menu nasi Padang agar lebih sesuai pola makan sehat.

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dr. Diana memperlihatkan sudut pandangnya saat memesan hidangan di restoran Padang. Ia membagikan panduan visual praktis memilih menu agar asupan kalori dan lemak jenuh tetap terjaga secara optimal namun lidah tetap terpuaskan.

Nasi Padang. Foto: detikFood

"Bukan berarti tidak boleh makan nasi Padang, tetapi bagaimana caranya makan nasi Padang dengan lebih bijak," tulis dr. Diana dalam unggahannya.

Kunci utama dari piring sehat ala ahli gizi ini terletak pada pemilihan sumber protein hewani. Sementara untuk asupan karbohidrat seperti nasi putih, cukup ambil setengah porsi dulu atau sekitar 50-100 gram.

Alih-alih memilih lauk yang digoreng atau bersantan kental seperti ayam goreng, gulai tunjang, atau cincang daging, dr. Diana lebih menyarankan menu makanan yang dibakar.

Pilihan seperti ayam bakar atau ikan bakar menjadi alternatif protein yang jauh lebih aman karena minim tambahan minyak dan santan.

Ayam Bakar Padang, the traditional spicy grilled chicken from Minangkabau cuisine, West Sumatra. The chicken pieces are arranged on a wooden cutting block lined with banana leaf. Accompanied with red chili sauce and a vegetable salad.

Ayam Bakar Padang. Foto: Getty Images/iStockphoto/MielPhotos2008

Proses lauk yang dibakar atau dipanggang juga memastikan bumbu rempahnya tetap meresap sempurna hingga ke dalam serat daging tanpa menyumbang kalori berlebih.

Sayuran juga sebaiknya tidak boleh ditinggalkan. Pilihan yang lebih sederhana, seperti daun singkong rebus, dapat menjadi pendamping bagi yang sedang diet.

Selain lebih rendah kalori dari gulai nangka, daun singkong yang direbus murni tanpa tambahan kuah gulai sangat efektif melancarkan pencernaan sekaligus menekan lonjakan lemak.

Sementara bagi pencinta sambal, tidak perlu menghilangkannya dari menu. Sambal merah maupun sambal hijau masih bisa ditambahkan secukupnya untuk memberi rasa pedas. Begitu juga dengan kuah atau bumbu khas masakan Padang.

Trik Makan Nasi Padang Foto: Instagram/Diana Suganda

Salah satu trik yang bisa diterapkan adalah mengambil sedikit bumbu rendang. Cara ini membuat nasi dan lauk tetap memiliki rasa rempah khas Minang tanpa perlu menambahkan banyak lauk bersantan ke dalam piring.

Selain jenis makanan, cara menyantapnya juga perlu diperhatikan. Dr. Diana mengingatkan pentingnya makan dengan lebih sadar atau mindful. Makanan dapat dinikmati perlahan tanpa harus merasa bersalah karena sedang menjalani diet.

"Diet yang baik bukan diet yang membuat kita takut dengan makanan, tetapi diet yang membuat kita tetap bisa makan enak, tetap menikmati, dan tetap punya tujuan," pungkas dr. Diana.