5 small meals a day increase resistance to Covid-19 11
Dr. Nguyen Trong Hung, Head of Adult Nutrition Consulting Department, National Institute of Nutrition, said that during a day, the body’s needs change from time to time.
According to doctors, eating 5 small meals a day is better than eating only 3 large meals for people who do not get enough nutrition or people with anorexia.
The doctor gave a few suggestions about the menu at 5 meal times of the day to help improve health:
Breakfast
Breakfast is the most important meal.
A healthy breakfast needs to ensure enough food groups: carbohydrates, protein, fat, vitamins and fiber.
Don’t skip breakfast.
Lunch
During the day, lunch accounts for 30-40% of the diet, which is about 600-1,000 Kcalories depending on nutritional status or comorbidities.
Housewives can prepare salmon dishes rich in omega-3 such as: grilling, cooking porridge or breading crispy… In addition to salmon, other types of carp, carp, fish… In addition to fish, can be prepared.
In addition, dishes prepared from the food group: chicken, duck, pork, beef… are very nutritious and can be prepared daily and changed during lunch.
One meal a day ensures meat, or fish, eggs, green vegetables, followed by fresh fruit for dessert.
Afternoon snack
Snack should be 3 hours after lunch.
Dinner
Dinner should be about 2-3 hours after an afternoon snack.
In fact, when making dinner for the family, many people choose the criteria of being nutritious but not making the body feel heavy.
The second food group is fish, seafood (shrimp, crab…), then meat.
Snack one hour before bed
At the end of the night snack, especially for people at risk of hypoglycemia, you need to eat less calories and nutrients.
In addition, during meals you should combine and add spices to the dish to improve resistance.
Onions and chives have been shown to reduce the severity of cold and flu symptoms by increasing the activity of the human body’s natural immune cells.
Second is vitamin C and other vitamins and minerals.
Thuy Quynh
