Complete meal with 4 - 5 - 1 nutritional formula

The 4-5-1 nutritional balance formula helps people easily understand the elements that make up a nutritious meal, and understand how to combine different food groups to change the taste while still ensuring the quality of each intake.

Specifically, number 4 is a balanced diet of 4 elements: balance between 3 groups of energy-producing substances (carbohydrates - fats - proteins); balance of protein (between animal and vegetable proteins); balance of lipids (between animal lipids and vegetable lipids); balance of vitamins and minerals.

Therefore, to achieve balance between the 3 groups of energy-producing substances, the amount of protein must reach 13-20%; fat (lipid) from 20-25% and starch (carbohydrate) from 55-65% in daily meals.

In addition to the need to balance the 4 groups of substances, it is also necessary to ensure the diversity of the meal, there must be at least 5 out of 8 food groups, in which the group of foods providing fat is mandatory. Specifically:

Group 1 - food: Rice, instant noodles, corn, potatoes, cassava... are basic foods, the main source of energy for the body.

Group 2 - nuts: Beans, peas, sesame, peanuts are sources of vegetable protein for the body.

Group 3 - milk and dairy products, provide animal protein and calcium important for the body.

Group 4 - meat, fish and seafood provide animal protein, especially essential amino acids that the human body cannot synthesize on its own.

Group 5 - eggs and egg products are a source of animal protein and many valuable nutrients for the body.

Group 6 - yellow, orange, red vegetables such as carrots, pumpkins, gac, tomatoes or fresh dark green vegetables are the main source of vitamins and minerals for the body. The darker the vegetable, the more nutritional value it has.

Group 7 - other vegetables and fruits such as kohlrabi and radish provide vitamins, minerals and fiber.

Group 8 - cooking oils and fats of all kinds are sources of energy and essential fatty acids for the body.

Finally, number 1 is a meal or nutrition in a day that requires harmony between groups of substances and foods. Accordingly, the 4-5-1 nutritional formula shows that each meal must ensure diversity, balance, without abstaining or abusing any food. Combine safe food choices including fresh food and industrial food.

Nowadays, many people like to use instant noodles in their meals. However, a pack of noodles may not be enough to meet the nutritional needs of many people, so to make noodles more delicious and nutritious, users can add other foods according to the 4-5-1 formula. You can add protein from eggs, meat, seafood, etc. and change the ingredients flexibly to make it more delicious. In addition to animal protein, you can combine mushrooms and beans to add vegetable protein. You can add more vegetables and tubers to add vitamins and minerals such as: yellow bell peppers, carrots, pumpkin, green vegetables, bok choy, cabbage, cucumber, green beans, etc. to a bowl of noodles to help balance nutrition. In addition, you can add fruit to your daily meals.

Ngoc Minh

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