Healthy diet in one day with 4 elements

A healthy diet in a day must achieve a balance of 4 factors:

 

A healthy diet must contain all 4 groups of substances including: protein, fat, vitamins and minerals.

In particular, these 4 groups of substances are also divided into 3 balanced energy-generating pairs:

Protein: between animals and plants

Fats: animal and vegetable

Vitamins and minerals

To have a good body, for a healthy diet you should not completely abstain from starch and fat but need a properly balanced nutritional plan. Specifically, the best method of dividing nutrients that you should apply to the meals of a person with normal healthy condition in a day is: 13 – 20% protein; 20 – 25% fat (lipid), 55 – 65% starch (carbohydrate).

To ensure a diverse and rich daily meal, there must be at least 5 of the 8 necessary food groups

There should be at least 5 of the 8 essential food groups:

 

All foods are divided into 8 main groups by nutritionists, including:

Food group 1: Rice, instant noodles, corn, potatoes, cassava, etc. are basic foods, providing protein and energy mainly for the body.

Group 2 – nuts: beans, peas, sesame, peanuts,… and some other nuts that play the role of providing plant protein for the body.

Group 3 – milk and dairy products: is an extremely important source of calcium, and also has little animal protein.

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

Group 5 – eggs and egg products: also contribute to providing animal protein, a little fat for energy and many other essential minerals for the body such as potassium, sodium,…

Group 6 – yellow, orange, red, dark green fruits and vegetables such as carrots, pumpkins, gac, tomatoes or other 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, radish,… provide vitamins, minerals and fiber.

Group 8 – cooking oil and fat: is a source of energy and essential fatty acids for the body.

Experts recommend that, to ensure diversity and health, daily meals must have at least 5 of the 8 food groups above, of which the food group that provides fat is the “required” food group. because this group has a great effect in creating energy for the body, helping the body stay healthy, reducing fatigue and maintaining health at its highest state.

What do you know about weight loss pills?

Accordingly, the nutritional formula “4-5-1” combining 4 elements and 5 food groups in 1 day not only helps change the taste with extremely diverse dishes, but also brings health. Best for the whole family too. In addition, depending on each person’s health status, each person has different food needs. You can learn more about appropriate nutrient groups and prepare a menu to make it safer and more nutritionally balanced. again!