One-day nutrition or a meal must have a balance between 4 elements and ensure diversity through the presence of at least 5 of the 8 food groups.
Nutrition experts divide food into 08 groups: food group; group of meat of all kinds, fish and seafood; milk group and dairy products; group of nuts; egg group & egg products; group of vegetables with yellow, orange, red, and green colors; group of low-colored vegetables and fruits; group of cooking oils & fats. Because there is no single food that can provide all the nutrients in the body, we need to eat a variety of foods.
Therefore, you should use at least 05 of 08 food groups to add many different nutrients and balance, not abstaining or abusing any food. This is also a way to help us make the menu of the meal every day without duplication and enjoy more delicious.
Food groups that need to be included in your daily meals
Rice, bread, instant noodles, dry noodles
This is the main group supplying energy for the body, so it should be the first choice. Rice is definitely indispensable in every meal. And instant noodles or dry noodles will be a “versatile” food, fast processing that can easily be changed to create many delicious dishes for the morning or late evening.
Meat, fish, seafood
Animal meats such as beef, pork, chicken and fish are good sources of animal protein and essential amino acids for the whole family. This group is a source of synthetic materials for white blood cells and antibodies, such as soldiers in the fight against bacteria and viruses invading the body.
Eggs are a good source of animal protein with lots of nutrients for the body. You can store a few eggs in the fridge to make a variety of dishes from salty to sweet like boiled eggs, fried eggs, flan, cakes …
Vegetables, tubers, seasonal fruits
Vegetables help provide fiber and vitamins to the body. In addition, spices such as onions, garlic, ginger, lemongrass and herbs with many essential oils such as peppermint, marjoram, perilla should also be added to the menu because of its high antibacterial, anti-inflammatory, Enhance body immunity.
Milk and milk products
Milk helps to provide calcium to the body, particularly yogurt can help increase the production of gramma interferon that inhibits viral replication.
Watch next: 7 Foods That Make You Look Younger
Principles of proper and safe food preservation
Dried foods such as rice, instant noodles, and dry noodles
These foods should be stored in a cool place, away from direct sunlight. Buying just enough for your family will keep the food at its best when used.
Fresh meat, fish and seafood foods should be stored in the refrigerator at an appropriate temperature. If bought at a supermarket, can hold ng
This food should be stored in its packaging, then stored in the freezer compartment. If you buy these fresh meats at the market, you should wash them thoroughly under running water before storing in the refrigerator. In addition, fresh fish and seafood should be put into food preservation zip bags or plastic containers, to avoid odors from affecting other foods, and labels should be used to prioritize the use of long-stored foods. more days.
Vegetables should not be washed with leafy vegetables before storing in the refrigerator. Should pick up the leaves deep and damaged, put in zip bags to preserve food. Heavier root vegetables such as carrots, cabbage, broccoli should be placed on the bottom and leafy vegetables are placed on top to avoid crushing or crushing the leaves during storage.
Fruit should be stored in a separate compartment, not with vegetables. This helps to avoid ripening fruits that produce ethylene gas, which stimulates perishable vegetables. The fruits have long storage capacity in the fridge such as pears, apples … As for melons, citrus fruits (grapefruit, oranges, tangerines …) due to their thick skin, they can stay fresh at room temperature. and may continue to be refrigerated if not eaten.