In the hustle and bustle of modern life, it’s easy to fall into the trap of rushed and inadequate meals, often leading to nutritional deficiencies. However, ensuring a nutritious and delicious diet is not as challenging as it seems. Introducing the 4-5-1 formula from the Institute of Nutrition – a simple guide to healthy eating that doesn’t complicate your daily meals.
What is the 4-5-1 formula?
The “4” Factor: Representing the 4 essential food groups
This formula emphasizes the importance of balance in your diet through four key elements: a harmonious combination of the three energy-providing nutrient groups, a balance between animal and plant-based proteins, a balance of animal and plant-based fats, and sufficient intake of vitamins and minerals.
The ideal ratio of energy-providing nutrients in your daily diet should be as follows: proteins accounting for 13-20%, fats contributing 20-25%, and carbohydrates making up 55-65%.
The 4-5-1 formula simplifies healthy eating without complicating your daily meals.
The “5” Factor: Ensuring at least 5 different food groups out of a total of 8, including one mandatory fat group. Specifically, these include:
Group 1: Cereals and cereal products (rice, noodles, corn, potatoes, cassava) – the primary source of energy.
Group 2: Legumes and nuts (beans, peas, sesame, peanuts) – abundant in plant-based proteins.
Group 3: Dairy products (milk, cheese) – essential for animal proteins and calcium.
Group 4: Meat, fish, and seafood – vital sources of animal proteins and essential amino acids that our bodies cannot produce.
Group 5: Eggs and egg products – providing additional animal proteins and valuable nutrients.
Group 6: Yellow, orange, red, and dark green fruits and vegetables (carrots, pumpkin, gac, tomatoes) – packed with essential vitamins and minerals. Deeper colored vegetables tend to be more nutritious.
Group 7: Other vegetables and fruits (turnips, beets) – contributing extra vitamins, minerals, and necessary fiber.
Group 8: Cooking oils and animal fats – supplying energy and essential fatty acids.
The “1” Factor: Daily Nutritional Balance
To ensure a balanced daily diet, combine the 4 nutrient groups with the 5 main food groups. For instance, instant noodles belong to the cereal and processed food group, similar to rice, porridge, buns, pho, and bread – all fundamental components of our meals.
Instant noodles provide not just carbohydrates and energy but also a certain amount of protein and fat. Therefore, when consuming instant noodles, it’s important to supplement your meal with other food groups to maintain a balanced diet and provide sufficient energy for your body.
Here are some nutritious 4-5-1 instant noodle recipes for your reference.
Beef Noodle Soup with Assorted Vegetables
Ingredients:
Carbohydrates: 1 pack of instant noodles
Protein: 80g beef, 5g dried shrimp, 2 large fresh shrimp
Fiber, Vegetables: 50g enoki mushrooms, 2 spoonfuls of spoon vegetables, 1 sprig of scallion
Fat: From the satay packet in the product and cooking oil used in the process
Seasonings: 1/2 tablespoon of soy sauce, 1/2 tablespoon of chili sauce, 1 tablespoon of fish sauce
Beef Noodle Soup with Assorted Vegetables
Instructions:
– Preparation:
Slice the beef thinly and marinate it with half a packet of seasoning.
Remove the whiskers and sharp spines from the large shrimp, keeping the body intact.
Trim the ends of the enoki mushrooms and shiitake mushrooms, and wash the spoon vegetables and cut them into bite-sized pieces.
– Cooking the noodles:
Boil 400ml of water and add the dried shrimp and mushrooms, cooking over low heat for 10 minutes.
Add the remaining seasonings, including soy sauce and chili sauce, followed by the mushrooms and shrimp, cooking until done.
Add the noodles, spoon vegetables, and beef to the pot and cook for about 2 more minutes. Turn off the heat and add fish sauce for an appealing aroma.
– Serving:
Place the cooked noodles in a bowl and garnish with scallions and horn peppers. Enjoy while hot to savor the full flavor.
Curry Shrimp Ball Noodles
Ingredients:
Carbohydrates: 1 pack of instant noodles
Protein: 50g shrimp balls, 2 crab sticks
Fiber, Vegetables: 2 baby corn, 5g coriander, 1/2 onion
Seasonings: 1/2 tablespoon curry powder, 50ml coconut milk, 2 slices of horn pepper, 1/2 tablespoon fish sauce, 1/2 tablespoon cooking oil
Fat: From the satay packet in the noodles and cooking oil used in the process
Curry Shrimp Ball Noodles
Instructions:
– Preparation:
Cut the crab sticks in half.
Slice the baby corn diagonally.
Cut the onion into wedges.
– Cooking:
Boil the noodles: Bring 400ml of water to a boil, add the noodles and dried vegetable packet to a bowl, cover, and let it cook for 3 minutes. Then, drain the water and mix in half of the soup base from the packet.
Stir-frying: Heat oil in a pan, add the onion and sauté until fragrant. Next, add the shrimp balls and crab sticks, stirring them with curry powder. Put in the baby corn and stir-fry until cooked, then add the remaining soup base, sugar, fish sauce, and coconut milk, mixing well.
Place the noodles on a plate, pour the stir-fried mixture on top, and garnish with coriander and horn pepper. When eating, mix everything well to enjoy the rich flavors.
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