With
the heavy reliance on rice, wheat and legumes, abundance of fresh herbs
and vegetables, minimal use of oil, and treatment of meat as a condiment
rather than a main course, Vietnamese food has to be among the healthiest
on the planet.
Cuisine in Viet Nam, a country of 70,000,000 people differs
strikingly between the north, south and central regions, but two key features
stand out:
- First, rice plays an essential role in the nation's diet.
But this is also a noodle-crazy population, regularly downing them for
breakfast, lunch and dinner, mostly at restaurants and at roadside stands.
Noodles are eaten wet and dry, in soup or beside soup, and are made in
different shapes and thicknesses of wheat, rice and mung beans.
- Secondly, no meal is complete without fresh vegetable and
herbs.
The key dishes that are served together with rice at every
family meal at home are a protein dish such as fish, meat or poultry; a
vegetable dish and some sort of vegetable soup. The more lavish the spread, the
wealthier the household. But even the poorer families are likely to have
multiple dishes of simple vegetables.
Due to its proximity to the border, north Vietnam reflects
more Chinese influence than central or south. Soy sauce that rarely appears in
Vietnamese dishes except in the north is replaced by what is perhaps the most
important ingredient in all of Vietnamese cuisine -- fish sauce or nuoc mam.
Stir frying plays a relatively minor role in Vietnam and once again is seen more
in the north than elsewhere. Frying in general is less important than simmering
and steaming.
Northern cuisine exhibits fewer herbs and vegetables than the
other regions because its climate is less hospitable than that of the Mekong
Delta. For heat, north Vietnamese cooks rely on black pepper rather than
chilies. Residents also exhibit a particular fondness for beef, picked up from
the Mongolians during their 13th century invasions.
Servings are larger and fewer in the south; curries and hot
chilies replace black pepper for heat. The profusion of fruit in the area means
that sweet fruit occasionally makes its way into a dish of meat and vegetables.
Preparations are less complex than many of those in the center and the style of
cooking often resembles that of neighboring Cambodia.
Vitamin A
Vitamin A keeps your skin smooth
and the linings of your mouth, nose, throat, lungs, and intestines
healthy. Vitamin A is also needed for healthy eyes. It forms the part of
the eye that helps you to see in dim light. People who do not get enough
vitamin A may have a hard time seeing at night. This is called night
blindness. Vitamin A may also help prevent certain types of cancer.
You can get vitamin A from both
plant foods and animal foods. It is found in the fats and oils of these
foods and is stored in the fat cells in your body. Dark orange and green
vegetables and fruits like carrots, kale, turnip greens and other dark
greens, broccoli, red and green peppers, pumpkin, sweet potatoes, winter
squash, cantaloupe and peaches are all good sources of this vitamin.
Animal foods, such as egg yolks, milk, cheese and liver are good sources,
too.
B Vitamins
There are many different B
vitamins, including thiamin, riboflavin, niacin, pyridoxine (B6), and
cobalamin (B12). The B vitamins work together to help your body use the
energy you get from food. Some B vitamins are also important in helping
the body use protein from the diet to build new cells and tissues.
You can get enough of the B
vitamins by eating a variety of foods from different food groups. Animal
products like pork, liver, kidney, poultry, eggs and fish are the best
sources of vitamin B6. Many plant foods like whole grain foods (brown
rice, whole wheat bread and oatmeal) are good sources of pyridoxine. Some
legumes and nuts like soy beans, peanuts and walnuts are other plant
sources of this B vitamin.
Vitamin B12 is needed for
healthy blood. It is found only in animal products. If you are a
vegetarian and do not eat any animal foods like eggs, milk or cheese, you
may need to take a supplement for this vitamin.
Thiamin
Thiamin is one of a group of
vitamins called the "B vitamins." Another name for thiamin is
vitamin B1. Thiamin works with other B vitamins to help your body use the
energy it gets from food.
Thiamin is found in many whole
grain foods, such as brown rice, grits and whole wheat bread. White
breads, pastas, ready-to-eat cereals and many other baked products are
"enriched" by the manufacturer with B vitamins like thiamin.
Baked beans, black beans, black-eyed peas, and peanuts are good sources of
thiamin, too. Nuts, seeds and other vegetables, and fruits supply a small
amount of this B vitamin. Lean pork is one of the best sources of thiamin.
Organ meats such as liver, heart or kidney, are considered to be other
good animal sources of thiamin.
Thiamin is easily lost when
foods are cooked or processed. When you cook vegetables some of the B
vitamins go into the water. If you cook vegetables in a small amount of
water and keep the lid on the pan, thiamin and the other B vitamins will
not be lost. When you rinse rice or pastas, you rinse off some of these
vitamins. So to keep the thiamin you need from these foods, it is
important not to rinse the rice or pasta after you have cooked it.
Riboflavin
Riboflavin is one of a group of
vitamins called "B vitamins." Another name for riboflavin is
vitamin B2. Riboflavin works with other B vitamins to help your body use
the energy you get from food. It also helps the body to use protein in
food to build new cells and tissues.
Animal products, like milk,
cheese, yogurt, beef and poultry, are good sources of riboflavin. Some
green vegetables such as broccoli, turnip greens and spinach are good too.
"Enriched" breads, rice, cereals and other baked products are
also sources of riboflavin.
Like other B vitamins,
riboflavin is easily lost when foods are cooked or processed. When you
cook rice or pasta, some of the riboflavin goes into the water. When you
rinse rice or pastas you rinse off some of this vitamin. So to keep the
riboflavin you need from these foods, it is important not to rinse the
rice or pasta after you have cooked it. When you cook vegetables, use only
a small amount of water and keep the lid on the pan so that riboflavin and
the other B vitamins are not lost. When you shop, look for breads, cereals
and other baked products that are "enriched" with B vitamins
like riboflavin.
Calcium
Calcium is a mineral that is
important for building strong bones and teeth. Almost all of the calcium
we use in our bodies is for building strong bones. A very small amount is
needed to help our heart, nerves and muscles work.
If we do not get enough calcium
every day from the foods we eat, it is taken out of our bones. After many
years of not getting enough calcium, our bones become very weak and
brittle. Osteoporosis is the name of this disease. It can cause bones to
break very easily and the jaw bone to shrink so teeth are lost. It can
lead to curvature of the spine.
Older women are especially at
risk for osteoporosis. By getting enough calcium from the food we eat all
through our life, we can make sure our bones and teeth stay healthy.
One of the best sources of
calcium is milk, and foods made from milk, like yogurt and pudding. Leafy
green vegetables, tofu, and canned fish with bones are also good sources.
Other foods, such as some brands of orange juice, have added calcium. We
can read food labels to find how much calcium is in the foods we eat.
Carbohydrates
Carbohydrates are the body's
main source of energy. There are three different kinds of carbohydrates.
They include starch, sugar, and fiber. Starch is made from chains of small
sugars. When these chains are broken down during digestion, we get energy.
We get 4 calories from each gram of starch (or sugar). We do not get
calories from fiber because our bodies do not break fiber down during
digestion.
Plant foods like cereals, bread,
rice, pasta, potatoes, plantains and corn are good sources of starch. They
give us the energy we need to do daily activities. These starchy foods
give us important vitamins and minerals, too.
Because carbohydrate-rich foods
are usually low in calories, they can help us keep a healthy weight. When
we add fat (like butter, sour cream or gravies) at the table or when we
cook , we add extra calories and may gain weight. Try using less
mayonnaise, butter or margarine on breads and muffins. Use less gravy or
sour cream on potatoes. When we shop we can get the carbohydrates we need
without added fat by reading food labels. Compare crackers and bread
products and try the ones with less fat. Use more vegetables without fatty
sauces.
Sugar in Your
Diet
Sugar is a type of carbohydrate.
It is the smallest form of carbohydrates that our bodies use for energy.
Like starch, sugar provides 4 calories for every gram. Some sugars are
found naturally in foods like most fruits (berries, oranges, apples) and
their juices. There are sugars in milk. When we eat these foods we are
getting the calories from sugar along with many important vitamins and
minerals.
Many of the sugars that we eat
are mostly calories. They contain few or no other nutrients. Some of these
sugars we add at home. They include table sugar, brown sugar, raw sugar,
honey, syrup, jams and jellies. Some sugars are added when foods are
manufactured. You may see names like dextrose, fructose, maltose, and
lactose on food labels. They are all types of sugars. They make foods
taste sweet. We also get a lot of added sugar from soft drinks and other
sweetened beverages, candies, and sweet bakery products.
Eating a lot of sugary foods can
cause tooth decay. If we eat sweet foods, it's best to eat them as part of
a meal. It's also important that sugary foods don't replace foods like
fruits and vegetables at snacks and meals.
When we shop we can look at food
labels and see how many different sugars have been added to a cereal or
baked product. If fresh or frozen fruits are too expensive, we can try
canned fruits that are packed in juice instead of heavy syrup. The syrup
can be drained from canned fruits too, so we don't get the extra sugar.
Fiber
Fiber is one kind of
carbohydrate. It is sometimes called roughage or bulk. Fiber is the part
of plant foods that our bodies do not break down during digestion. Because
fiber isn't digested, it doesn't give us calories. Foods that contain a
lot of fiber may also contain other types of carbohydrates like starch or
sugar. While we do not get calories from the fiber in these foods, we do
get calories from the sugars and starches they contain.
Fiber is important for keeping
the digestive tract working smoothly. Since we do not digest it, the fiber
in food passes into the intestine and absorbs water. The undigested fiber
creates "bulk" so the muscles in the intestine can push waste
out of the body. Eating enough fiber helps prevent constipation. It may
also reduce the risk of getting colon cancer. Some fibers can help lower
blood cholesterol.
Dried peas and beans like
lentils, black-eyed peas, chickpeas and kidney beans are the best sources
of fiber. The skins and seeds in fresh fruits and vegetables are good
sources, too. Whole-grain cereals and breads like oatmeal, brown rice,
grits and whole-wheat bread are all naturally high in fiber.
Often the fiber in plant foods
(like skins, bran or seeds) is removed when the food is cooked by us or
processed by the manufacturer. We get more fiber when we eat whole fruits
and vegetables with the peels and seeds than we do when we eat foods like
applesauce or instant mashed potatoes. When we shop we can look on food
labels to find products that say "100%" whole grain. We can also
compare the Nutrition Facts to find foods with more fiber.
Cholesterol
Cholesterol is needed by our
bodies for our cells, nerves and brain. It is also important in forming
hormones and enzymes. We make all the cholesterol we need in our livers.
We get cholesterol from the foods we eat, too. Since every animal has a
liver, when we eat foods made from animal products (fish, eggs,chicken,
milk, beef or cheese) we eat cholesterol. If we make too much cholesterol
or eat too many foods that contain cholesterol or saturated fat, the level
of cholesterol in the blood increases. The higher our blood cholesterol,
the higher our chances of developing heart disease. Eating less fat, less
saturated fat, and less cholesterol will all help lower blood cholesterol.
Cutting the amount of
cholesterol we eat may only have a small effect on blood cholesterol. To
cut down on cholesterol, we can eat more plant foods as sources of protein
instead of meat. Eat legumes like black beans, lentils, black-eyed peas
and kidney beans instead of meat and poultry.
Fat
Fat is a nutrient that is an
important source of calories. One gram of fat supplies 9 calories - more
than twice the amount we get from carbohydrates or protein. Fat also is
needed to carry and store essential fat-soluble vitamins, like vitamins A
and D. There are two basic types of fat. They are grouped by their
chemical structure. Each type of fat is used differently in our bodies and
has a different effect on our health.
When we eat a lot of high fat
foods, we get a lot of calories. With too many calories, we may gain
weight. Eating too much fat may also increase the risk of getting diseases
like cancer, heart disease, high blood pressure or stroke. Health experts
recommend that we should get no more than 30% of our calories from fat to
reduce our risk of getting these diseases.
Fat is found in many foods. Some
of the fat that we eat comes from the fat we add in cooking or spread on
breads, vegetables or other foods. A lot of fat is hidden in foods that we
eat as snacks, pastries or prepared meals.
We can reduce the amount of fat
we eat by cutting down on the fat that we add in cooking or spread on
foods. We can eat skim milk and low fat cheeses instead of whole milk and
cheese. We can also use less fat, oil, butter, and margarine. Another way
to cut down on fat is to drain and trim meats and take the skin off
poultry. We can also read labels and compare the amount of fat in foods to
make lower fat choices.
Saturated
Fats
Saturated fats are found in
meats and whole dairy products like milk, cheese, cream and ice cream.
Some saturated fats are also found in plant foods like tropical oils
(coconut or palm kernel oil). When margarine or vegetable shortening is
made from corn oil, soybean oil or other vegetable oils, hydrogen atoms
are added making some of the fat molecules "saturated". This
also makes the fat solid at room temperature. It's important to read food
labels to see how much saturated fat is in the food product.
When we eat too much saturated
fat, it increases our chances of getting heart disease. When we reduce the
amount of saturated fats in our diets, it may reduce the blood cholesterol
level and reduce our chances of developing heart disease.
We can reduce the saturated fats
in our diets by using skim milk and low fat cheeses instead of whole milk
and cheese. We can also use less fat, oil, butter, and margarine. At the
table, use tub margarine instead of butter. Another way to cut down on fat
is to drain and trim meats and take the skin off poultry. Simply reducing
the total amount of fat we eat goes a long way toward reducing saturated
fats.
Unsaturated
Fats
Unsaturated fats are usually
liquid at room temperature. They are found in most vegetable products and
oils. An exception is a group of tropical oils like coconut or palm kernel
oil which are highly saturated. Using foods containing
"polyunsaturated" and "monounsaturated" fats does not
increase our risk of heart disease. However, like all fats, unsaturated
fats give us 9 calories for every gram. So eating too much of these types
of fat may also make us gain weight.
We can reduce the fat and
unsaturated fats in our diets by using less fat, oil, and margarine. We
can also eat more low-fat foods like vegetables, fruits, breads, rice,
pasta and cereals. Read and compare food labels to find foods that have
less total fat.
Folic Acid
Folic acid is important for
making blood and building cells. It is also called folate or folacin.
Folic acid is found in many food groups in the Food Guide Pyramid. Plant
foods like leafy greens, broccoli, corn and whole grains are good sources
of folacin. Cowpeas, lentils, kidney and navy beans are good sources, too.
Some meat and milk products like eggs, liver, nuts, cheese, and milk are
also ways to get this vitamin.
The need for folic acid
increases during pregnancy because the fetus is constantly growing. If a
pregnant woman does not get all the folic acid she and her baby need early
in her pregnancy, the fetus will not develop properly. These babies may
become deformed. Supplements with folic acid are usually given to pregnant
women. Women who use oral contraceptives may also need extra folate.
Protein
Most all the parts of our bodies
are made from protein: hair, skin, blood, organs, and muscles. It is
needed for cells to grow. It also repairs or replaces healthy cells and
tissues. Protein in food gives us calories - 4 calories in one gram. If we
do not get enough calories from fat and carbohydrates we may use protein
for energy. Most Americans, even athletes, get the protein they need
without using special foods, powders or shakes.
Protein is made of chains of
amino acids. Amino acids are the building blocks of protein. Our bodies
can make most amino acids. There are a few amino acids that we cannot
make; so, we must get them from the foods we eat. They are known as
"essential amino acids." Most foods that come from animals, such
as fish, chicken, beef, pork, eggs, milk, cheese, and yogurt contain all
of the essential amino acids. They are known as "complete"
proteins. Plant foods, such as rice, dried beans, peas, lentils, nuts,
seeds, wheat, oats, corn, may be low or lacking in one or more of the
amino acids. They are considered to be incomplete proteins. Incomplete
proteins can be mixed together to make a complete protein.
Incomplete
Proteins
Plant foods are considered
incomplete proteins because they are low or lacking in one or more of the
amino acids we need to build cells.
Incomplete proteins found in
plant foods can be mixed together to make a complete protein. As a general
rule, grains, cereals, nuts, or seeds can be eaten together with dried
beans, dried peas, lentils, peanuts or peanut butter. Examples of these
combinations include peanut butter on wheat bread, rice and beans, and
split pea soup with corn bread. Incomplete proteins found in plant foods
can also be combined with small amounts of animal foods to make a complete
protein. Examples include macaroni and cheese, and tuna noodle casserole.
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