Family meals need a variety of foods.

Our body needs a lot of nutrients every day. No food is comprehensive and has all the nutrients needed by the body. Because each type of food contains a number of nutrients in different proportions, daily meals need to be diverse (at least 5 out of 8 food groups, of which the fat group is mandatory) and combine many types of food (10-15 types of food). The nutrients of these foods will complement each other and the nutritional value of the meal will increase:

• Group 1. Food: Rice, corn, potatoes, and cassava are basic foods and also the main source of energy for the body. In addition, cereals are also a source of many B vitamins, especially vitamin B1. Vitamin B1 is usually found in the outer layer of rice grains. If rice is milled too much, this vitamin will be significantly reduced.
• Group 2. Group of seeds: Beans, peas, sesame, peanuts are sources of vegetable protein for the body.
• Group 3. Milk and dairy products are an important source of animal protein and calcium for the body.
• Group 4. Meat, fish and seafood provide essential amino acids that the human body cannot synthesize on its own. These foods often contain all the necessary amino acids in balanced proportions.
• 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 and fruits such as carrots, pumpkins, gac fruit, tomatoes or fresh dark green vegetables are the main source of vitamins and minerals for the body. Yellow and red vegetables and fruits are rich in β-carotene (provitamin A). Dark green vegetables such as Malabar spinach, water spinach, amaranth, jute are rich in vitamin C, iron and calcium. It should be noted that vitamin C will be lost when vegetables are crushed. Therefore, using fresh vegetables and eating them immediately after cooking is the best way to preserve the amount of vitamin C in vegetables. Vegetables are also a valuable source of fiber, which helps prevent constipation and atherosclerosis.
• 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. You should eat a combination of both oils and fats.

There are 2 sources of protein for the body: animal protein (meat, fish, eggs, milk, shrimp, crab, seafood)... and vegetable protein (beans, peas...). Family meals should have a balance between animal protein and vegetable protein. The minimum ratio of animal protein is 1/3 or better is 1/2 of total protein.

Fat is a solvent for fat-soluble vitamins such as A, D, E, K. Fat participates in the structure of cell membranes and regulates the body's functional activities such as cell membranes and internal organs. The diet should have a combination of vegetable oil and animal fat in a balanced ratio. You should eat sesame and peanuts. You should not eat fast food, processed food, and food with a high glycemic index.

Divide meals during the day reasonably

The number of meals per day depends on age, health status, and level of work. Healthy adults need to eat 3 meals per day, children need to eat 4-5 meals per day.

You should eat at least 3 meals, do not skip breakfast, research shows that skipping breakfast increases the risk of being overweight and obese. Eat the most at lunch, the least at dinner. 

Do not eat salty foods, use iodized salt in food preparation.

Salt is a spice used every day, but in fact the body only needs a very small amount. If you eat a lot of salt, it will increase the risk of high blood pressure and other chronic non-communicable diseases. Do not eat salty foods: Children under 5 years old should use less than 3g/day, children from 6-11 years old should use less than 4g/day, adults should use less than 5g/day. Iodized salt should be used in food preparation.

Increase physical activity to prevent chronic non-communicable diseases

Physical activity is defined as body movements caused by muscle movement that increase the body's energy expenditure above basal metabolism.

Physical activity is divided into two types: 

• Basic physical activities: These are light daily physical activities such as standing, walking slowly, carrying light objects. These are daily activities in life, however, if you increase these activities, you will also achieve certain benefits.

 

• Physical activities that are beneficial to health: These are physical activities that, when added to basic physical activities, will create better health benefits such as reducing the risk of death, cancer, high blood pressure, diabetes, metabolic syndrome, osteoporosis, etc. These are active physical activities such as swimming, running, jumping rope, cycling, dancing, etc.
  
  

Research shows that some physical activity is better than none. The health benefits of physical activity increase with the duration, intensity, and frequency of physical activity. To prevent chronic non-communicable diseases, adults need at least 150 minutes of moderate physical activity. Children and adolescents should get at least 60 minutes of physical activity per day.

Children and adolescents should be physically active for at least 60 minutes every day. 

Dr. Bui Thi Nhung - Head of School and Professional Nutrition Department