Cooking is both simple and nutritious with the '4-5-1 formula'

When young people think they are eating properly but are not…

The diverse sources of information from the internet today provide young people with many different dietary options, appearing as trends. However, to determine which diet is suitable for you, how to apply it to bring the best effect for young people in general is not easy. A typical example is the vegan diet. According to many studies, the vegan diet brings certain weight loss effects because basically, this method helps the body absorb less fat, adds more fiber, keeps the body full longer, and reduces cravings. Some people choose this solution in the beginning to achieve a more stable body mass index (BMI) than other diets, helping to reduce the risk of heart disease, type 2 diabetes, slowing down the aging process... However, science has proven that eliminating animal products causes the body to lack important micronutrients such as Vitamin B12 (found in fish oil, eggs), Vitamin D (found in milk), Calcium, Zinc, Omega-3... More worryingly, maintaining an improper vegan diet for a long time also reduces bone mass and bone size, increasing the risk of osteoporosis.

Or the intermittent fasting diet that is being pursued by the youth community also has significant advantages and disadvantages. While this regimen can help the average body lose 3-8% of its weight in just 3-24 weeks, helping to reduce inflammation, reduce cholesterol, reduce blood sugar... nutrition experts still consider this a method "not for the majority". Specifically, intermittent fasting is recommended for men more than women, especially should not be applied to people who are sensitive to blood sugar, people who are underweight or malnourished.

Choosing the right and adequate nutritional formula for yourself is not easy.

Associate Professor, Doctor, Doctor Nguyen Thi Lam - former Deputy Director of the National Institute of Nutrition said: "There are diets that are effective at first but harmful later because we do not really understand what the body wants. Young people need a balanced nutritional formula to ensure adequate intake of nutrients for the body. Adjusting the increase or decrease in the amount between groups of substances needs to be considered based on the actual needs of the body. You can completely vary delicious and healthy meals as long as you understand the principles of balanced nutrition".

Apply the 4-5-1 nutritional balance formula to cook healthy meals

Choosing a diet to provide enough energy for the body, or to support keeping yourself in shape, an ideal weight by simply following trends without consulting reliable scientific and professional sources will cause many risks. Not to mention, many young people also think that if they are only strict with themselves about "eating healthily" but ignore "eating for fun", there will be no more interesting experiences. So how can young people, with the extremely diverse amount of information available today related to nutrition, with limited time for learning and choosing food to cook, create their own menu for fun - healthy eating but still scientific and balanced for themselves?

To answer this question, Associate Professor, Doctor, Doctor Nguyen Thi Lam introduces the 4-5-1 nutritional balance formula to help young people easily understand the elements that make up a nutritious meal. The 4-5-1 formula is simply understood that a diet must first achieve 4 elements: balance 3 groups of energy-producing substances (carbohydrates - fats - proteins), balance between animal and vegetable proteins, balance animal and vegetable fats, balance vitamins and minerals. And to ensure the diversity of the meal, the 4-5-1 formula also suggests 8 main food groups that people can flexibly choose 5 out of these 8 groups to proactively change and renew the menu. Finally, a daily meal or nutrition needs to harmoniously combine groups of substances and foods according to the above principles. When choosing foods to prepare, it is also necessary to pay attention to choosing safe foods, including fresh foods or industrial foods.

Eat healthy and have fun without the hardships with the help of the 4-5-1 balanced nutrition formula

If you apply the 4-5-1 formula, your daily favorite dish like instant noodles can completely become a nutritionally balanced meal. On busy days, when you don't have time to "fill" the refrigerator, you can completely use available foods and quickly turn instant noodles into a nutritious meal. Experts say that instant noodles belong to the group of carbohydrates, besides, this quick dish also contains a certain amount of protein and fat. To make this simple dish more delicious and nutritious, you can add a poached egg, broccoli and canned corn. Depending on your taste and preference, you can choose side dishes from the food groups that have been divided according to the 4-5-1 formula above. Not only is it more delicious, the 4-5-1 formula also helps young people flexibly transform their favorite dishes like instant noodles into many diverse meals, and most notably, it does not cause heat in the body. Apply the 4-5-1 formula to cook quick and nutritious meals for yourself!

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