Reasonable Diet For The Day
Diet should be provided with enough energy and nutrients to ensure improved health and nutritional status.
"Should have breakfast like the king, lunch like the rich, dinner like a beggar, that's a saying that implies, helps us divide the diet in a reasonable day", Assoc. Dinh Toan, Head of Nutrition Department, Huu Nghi Hospital shared.
Understand the value of the meal
Meals are a concentrated manifestation of human eating activity that takes place at a certain time of day. Meals include food, food, desserts, etc
Meals are mainly at home, restaurants, self-service eateries, mobile eateries, office lunches ..
Meals are associated with the culinary category, meals that are indispensable in human activities. Meals are also a cultural expression especially when there is a family meal together
Normally, we need to eat 3 meals a day: breakfast, lunch, dinner and snack. Nutrition science has proved, food divided into 3 times will be digested, absorbed better than the same amount put into 2 meals.
Meals must ensure and balanced the energy components. When in the body, 1g protid (protein) gives 4 Calories, 1g lipid (fat) for 9 Calories, 1g glucide (carbohydrate) for 4 Calories. In addition, 1g alcohol (ethyl alcohol) for 7 calories. Therefore, it is necessary to balance the nutritional value when dividing meals during the day appropriately
Change habits to make meals sensible
According to the National Institute of Nutrition (1990), in many regions of our country, the average daily diet reaches 1,930 calories / person / day (15% lack of demand), of which rice accounts for 84.
6% of low protein and only fat. 6% of needs, vitamins and minerals are not considered. Means for many families - the meal is still unreasonable.
Most Vietnamese families often consider dinner as a full family meal, so the housewives often cook many delicious and nutritious dishes. However, this habit is unrelated to the method of dividing the diet in a scientific day.
“A reasonable meal is a meal with enough energy, enough nutrients, Protid, lipid, Glucid, Vitamins and other nutrients must be in a balanced proportion, suitable for each type of object”, Assoc. Dinh Toan emphasized that breakfast should be considered a main meal. The average energy for it should reach 1/3 of the energy throughout the day.
Breakfast should also be full of balanced nutrients, including: flour (rice, noodles, bread, rolls, pho), protein (meat, eggs, milk, fish, beans, etc.), fats (oils, fats, to fry, fry, or in broth, butter to spread on bread), vitamins and mineral salts (vegetables and fruits).
Many people think of breakfast as a snack, so eat less protein like meat, fish, eggs, beans in this meal. In fact, protein provides amino acids necessary for every organ, organization, especially the brain, to help the body healthy, supple, lucid, lucid mind. Protein is very important to be present at breakfast to help us work, study effectively.
Lunch is the most energizing meal. A light lunch is also possible if breakfast is already high, providing over 700 kcalo for the body. But no matter how much breakfast you have, you should never skip lunch.
A dinner too late and too many nutrients are the "culprits" that cause nightmares due to increased pressure in the stomach. And after a sleep with the stomach still having so many "nutrients", you may get tired and have a headache. This condition leads to neurasthenia.
Assoc.Prof. Dr. Tran Dinh Toan shared: “The diet needs to be provided with enough energy and nutrients to ensure the improvement of health and nutritional status. However, Vietnamese families should change the habit to distribute the diet throughout the day so that it is reasonable, to get the best health ”.
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