A reasonable diet and exercise regimen help build a good foundation for health. In particular, a balanced and scientific diet plays an important role, determining health status from within, and in the long term, influencing the quality of life. Understanding this, the youth community has different ways of applying it. To know whether your choice is correct or not, first, let's see who you are in these two groups: One is pursuing the principle of "cutting and cutting" food groups in meals with the aim of reaching the dream weight; the other is choosing food based on the criteria of "pampering" yourself and then making an effort to exercise to burn calories?
Experts say that these two methods may bring certain effects in the short term, however, even if you try to "compensate for the damage" after a series of delicious meals with spicy, rich, greasy dishes by exercising; or excessive abstinence is not considered the ideal way to help you maintain a healthy body. You know, basically because in both cases, your body is gradually losing its nutritional balance. What you think about nutrition up to now seems to be a standard nutritional roadmap, but it brings potential risks of harming yourself.
Young people today are interested in nutrition, but in some cases the practice is not accurate.
Working out for hours can help burn calories, but how much time do you spend weighing the calories you take in before deciding to burn them?
Sharing more about this, Associate Professor, Dr. Nguyen Thi Lam - Former Deputy Director of the National Institute of Nutrition affirmed: "We need a diet full of nutrients and the flexibility in choosing how to increase or decrease groups of nutrients to keep a balanced body shape needs to be considered based on standards, and depending on the body's condition".
Is there a nutritional formula that works for everyone?
Associate Professor, Dr. Nguyen Thi Lam introduces the 4-5-1 nutritional balance formula to help people easily understand the elements that make up a nutritious meal, and understand how to combine different food groups to change the taste but still ensure the quality of each intake. Specifically, a balanced diet must achieve 4 factors: balance between 3 groups of energy-producing substances, between animal and vegetable protein, animal and vegetable fat, vitamins and minerals. Accordingly, to achieve balance between the 3 groups of energy-producing substances, the amount of protein must reach 13-20%; fat (lipid) is from 20-25%, carbohydrates from 55-65%. dietary energy
In addition, to ensure the diversity of meals, the 4-5-1 formula also suggests 8 main food groups that people can flexibly choose 5 out of 8 groups to proactively change and refresh the menu. Specifically:
- Group 1 - Food: Rice, instant noodles, corn, potatoes, cassava, etc. are basic food groups, the main source of energy for the body.
- Group 2 - Nuts: Typically beans (tofu , black beans, peas...), nuts (such as cashews, almonds, walnuts...) are an optimal source of vegetable protein, a good source of fiber for the body.
- Group 3 - Milk and dairy products provide animal protein and calcium, which are important for the formation and strengthening of bones and muscles.
- Group 4 - Meat, fish and seafood provide animal protein, especially essential amino acids that the body cannot synthesize on its own.
- Group 5 - Eggs and egg products are a source of animal protein, many essential nutrients for the body, typically including iron. Vitamins A, E and B12...
- Group 6 - Yellow, orange, red vegetables and fruits such as carrots, pumpkins, gac fruit, tomatoes or fresh dark green vegetables are the main source of vitamins and minerals for the body. Especially prioritize dark vegetables because they provide many nutrients for the body.
- Group 7 - Group of other vegetables and fruits such as kohlrabi and radishes provide vitamins, minerals and fiber.
- Group 8 - Cooking oils and fats of all kinds are sources of energy, Vitamin E, K and essential fatty acids. It is important to note that you should combine cooking oils and lard in your daily cooking to ensure good health.
Practicing the 4-5-1 formula, young people can easily eat healthy
To fully understand the 4-5-1 formula, experts recommend that everyone refer to the process of combining 5 (out of 8 food groups) according to the principle of ensuring 4 factors of nutritional balance, for example, the dish that is often loved by everyone is instant noodles. First of all, instant noodles are a group of carbohydrates, at the same time providing a certain amount of protein and fat. To make this dish delicious and nutritionally balanced, young people can freely add more protein (from fried eggs, stir-fried mushrooms, or: various types of meat, fish, shrimp ...), add fiber (from broccoli, steamed bok choy, salad, carrots, green beans, bean sprouts...).
With flexible processing methods using ingredients from the above food groups according to the 4-5-1 formula, young people can quickly create a menu for themselves every day without worrying about their body lacking nutrients. Depending on the body's nutritional needs, young people can adjust the appropriate amount of food based on the suggestions of the 4-5-1 formula to properly and sufficiently absorb the necessary groups of nutrients. Try applying the 4-5-1 formula to refresh your daily meals to be more quality and healthy!
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