How to distribute nutrients in the menu to lose weight

1. Choose nutritious foods

According to Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, a healthy meal is a meal that provides adequate, balanced, and reasonable nutrients (protein, fat, carbohydrates), vitamins, and minerals. Processed foods must ensure food safety and hygiene and not become a source of disease.

To make a healthy meal, you should limit processed foods and choose fresh, most nutritious foods from each food group such as vegetables, fruits, whole grains, lean meats and fish...

For those who want to lose weight, food choices need to be paid more attention because providing the same amount of calories but the weight loss effect is different. For example, eating 1200kcal of cakes, biscuits and white bread every day will not have the same effect of losing weight or providing as many nutrients for the body as eating 1200kcal of whole grains, vegetables, fruits, lean protein.

2. Determine the appropriate amount of calories per day

When following a healthy diet to lose weight safely, women need to ensure a calorie intake of 1200-1500kcal per day, men and heavier women or those who exercise regularly need 1,500-1,800kcal per day. It is important to note that you should not follow a diet of less than 800kcal per day.

However, when planning a healthy meal, you need to rely on some specific requirements such as how much weight you want to lose, what your daily activity level is, whether you have any chronic diseases that need attention, whether you can cook difficult dishes, whether the meal plan includes other family members, etc.

However, the nutrient content of each plan can vary greatly, so you need to make sure you get enough vitamins, minerals, and fiber. It is also important to reduce your calorie intake from food and drinks and increase your physical activity.

3. Balance nutrients in healthy meals to help lose weight

Protein

According to Associate Professor, Dr. Nguyen Thi Lam, protein is essential to help the body build and repair tissues, muscles, cartilage, skin and improve blood circulation. Furthermore, a diet rich in protein can also help you lose weight and build muscle. For those who want to lose weight, it is necessary to ensure that the energy intake from protein accounts for a maximum of 30%.

Fat

Fat helps the body produce hormones, absorb vitamins and provide energy. Dietary energy from fat (including saturated fat, monounsaturated fat...) should account for about 20-30% of total daily dietary energy.

To get enough fat, you can use a combination of oils for different meals, including olive oil, rice bran oil, mustard oil, soybean, sesame, sunflower and peanut oil. However, you must avoid trans fats which are abundant in fried and baked foods.

Carbohydrates

Carbs are the body's main source of energy and dietary energy from carbs accounts for about 40-65% of daily calorie needs. Choosing the right type of carbs is important when it comes to weight loss. Simple carbs, such as bread, crackers, white rice and flour, are fast-absorbing carbs and are not good for health or weight loss.

Instead, you should choose complex carbs such as brown rice, oats... which are high in fiber and contain many nutrients. Fiber is more difficult to digest, making you feel full longer and therefore the best choice for weight control.

In addition, drinking enough water and vitamins A, E, B12, D, calcium and iron are essential for the body because they support metabolism, nerve and muscle function, bone maintenance and cell production. Therefore, in a healthy diet to help lose weight, you should eat a lot of fruits and vegetables (200g of vegetables and 80g of ripe fruit per meal to increase vitamins, minerals and fiber.