Please refer to how to balance nutrition – the key to strengthening your resistance – through the formula 4 – 5 – 1 from the National Institute of Nutrition – the Ministry of Health of Vietnam!
1/ Balanced diet with 4 elements
A balanced diet with 4 elements includes:
– Balance between animal and vegetable fats. Fats are found in many types of meats and vegetable oils.
– Balance of vitamins and minerals. In case the balance is not possible, you can have multivitamin supplement. Drink more orange juice and other fruit juices to strengthen your resistance.
– Balance 3 energy-producing substances in the diet (Protein, lipid, carbohydrate).
– Balance of protein (between animal and vegetable protein) by eating meat, poultry, tofu, legumes, etc.
2/ There are at least 5 food groups in the total of 8 groups
– Food group: rice, flour or food made from rice and flour such as bread, vermicelli, noodles, vermicelli. etc.
– Milk and dairy products: yogurt, cheese… Keep them cool to ensure product quality when you use them.
– Edible oils and fats: soybean oil, olive oil, peanut oil, etc.
– Other groups of vegetables and fruits.
– Meat, fish and seafood: pork, chicken, river fish, sea fish, shrimp, squid, clams, etc.
– Eggs and egg products.
– Nuts: You can add nutritious nuts such as almonds, walnuts, macadamia nuts, sunflower seeds, etc.
– Yellow, orange and dark green vegetables.
3/ Nutrition in a day must be balanced and safe
A meal or nutrition for one day needs harmony between foods and nutrients. Safe food choices includes both fresh and industrial food.
Notes when choosing industrial food:
+ Choose foods of clear origin.
+ Choose foods with full-quality claims.
+ Carefully read information about the nutritional value
+ Choose products with clear packaging with ingredients and expiry dates information.
+ Transparent production process which meets food safety and hygiene standards.
Source: the National Institute of Nutrition – the Ministry of Health of Vietnam