A balanced diet of 4 elements
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 3 groups of energy-producing substances, the amount of protein must reach 13-20%; fat (lipid) is from 20-25%, starch (carbohydrate) is from 55-65% in daily meals.
Many people are worried about some foods that cause obesity such as instant noodles and are afraid to abstain, but in fact, a pack of popular instant noodles (75g) contains mainly 40g-50g of carbohydrates; 13g-17g of fat and usually no less than 6.9g of protein, which can provide the body with 300-350Kcal, equivalent to 15% - 17% of the daily energy needs of adults. Therefore, it is necessary to clearly understand the ingredients of the dish, should not abstain from starch and fat but need to have a balanced and reasonable nutritional plan for yourself and your family.
Have at least 5 of the 8 food groups
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, etc. 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.
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Daily nutrition must be balanced
A balanced, nutritious meal in a day must combine the 4 elements and 5 food groups mentioned above. Typically, according to food groups, instant noodles belong to the cereal and processed products group, along with rice, porridge, vermicelli, pho, and bread, which are considered basic foods in a meal. In addition to providing carbohydrates and energy for the body, instant noodles also contain a certain amount of protein and fat. Therefore, when using instant noodles, we should combine many groups and different types of food to balance nutrition and provide enough energy for the body as follows:
– Add more protein from eggs, meat, seafood. You should flexibly change different ingredients every day to make it delicious, for example, stir-fried noodles with chicken gizzards, noodles with clams, curry noodles. In addition to animal protein, you can combine mushrooms and beans to add vegetable protein.
– Add vegetables to add vitamins and minerals. Note to provide enough vegetables according to suggestion number “5”, for example: yellow bell pepper, carrot, pumpkin, green vegetables, bok choy; add other colorful vegetables and fruits (cabbage, cucumber, green beans, eggplant).
– If other foods are not available, just eat plain noodles, you can add fruit for dessert and add a variety of foods to other meals during the day.
In addition, each family member has their own needs for specific groups of nutrients, so it is necessary to learn and apply them appropriately. Only then can you and your family enjoy the joy of eating, have the best health and fitness, and not have to worry about problems with heat in the body or nutritional imbalance...
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