Alongside exercising, nutrition is also something that experts recommend we pay attention to. However, providing ourselves with a well-balanced diet is not an easy task.
Today, let’s explore the 4-5-1 nutrition formula for a scientific and healthy diet in the article!
1 Benefits of applying the 4-5-1 nutrition formula
Dr. Nguyen Thi Lam introduced the 4-5-1 nutrition formula to help people understand the elements needed to create a nutritious meal, as well as how to combine various foods to diversify the palate while still meeting nutritional needs.
Understanding how to combine food groups according to the 4-5-1 formula will help you easily create a daily menu for yourself, ensuring that you do not lack nutrients.
Benefits of applying the 4-5-1 nutrition formula
2 What does the 4-5-1 nutrition formula consist of?
Balance of 4 factors
A meal needs to ensure a balance of 4 factors including:
- Balance of 3 energy-providing nutrient groups including , , .
- Protein balance between and animal protein.
- Lipid balance between plant lipid and animal lipid.
- Balance of different types of and .
Especially, to balance the 3 energy-providing nutrient groups, the protein intake should be around 13-20%, fat intake should be around 20-25%, and carbohydrate intake should be around 55-65% of the total energy intake.
Balance of 4 factors
Combination of 5 food groups
In the 4-5-1 formula, there are 8 main food groups, however, you can freely choose 5 out of these 8 food groups to create a diverse daily menu.
- Group 1 – Grains: , , , , ,… provide energy for the body.
- Group 2 – : legumes (, , ,…), nuts (such as , , cashews,…) provide plant-based protein.
- Group 3 – and dairy products provide animal protein and calcium.
- Group 4 – meats, fish and provide animal protein, essential for the body.
- Group 5 – and egg products provide animal protein, , ,…
- Group 6 – Yellow, orange, red fruits and vegetables like , , , or fresh green vegetables provide vitamins and minerals.
- Group 7 – Other types of vegetables and fruits like , provide fiber, vitamins, and minerals.
- Group 8 – , various oils provide fatty acids, energy, vitamin E, .
Combination of 5 food groups
Preparing a balanced, nutritious, and safe meal
After understanding the different food groups, you can combine 5 out of the 8 food groups in your daily meals to ensure a balanced intake of the 4 essential nutrients.
For example, if you enjoy instant noodles from the carbohydrate group, along with some protein and fat, you can add protein from eggs, stir-fried mushrooms, and various meats, as well as fiber from vegetables to make the dish more nutritious and delicious.
Adjust the food portions according to your nutritional needs based on the 4-5-1 formula to ensure a well-balanced meal.
Preparing a balanced, nutritious, and safe meal
Above are the information about building a meal using the 4-5-1 formula to ensure proper nutrition and prevent nutrient deficiencies. Hopefully, through the information provided, you will learn how to adjust your meals to improve your health!
Source: Health and Life Newspaper
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