Dr. Nguyen Trong Thuy, former chief doctor of the Vietnam National and U23 Football Teams, states that chicken is a high-quality protein source, providing many essential amino acids for the body. The protein in chicken is involved in building and maintaining muscles, while also contributing to tissue recovery after physical activity. Chicken, especially lean cuts, also supplies vitamins and minerals vital for energy metabolism, nervous system function, and immune health.

However, the nutritional value of a dish depends not only on the chicken itself but also significantly on the chosen cut, quantity consumed, and preparation method. Even though chicken offers many nutritional benefits, certain eating and preparation habits can lead to meals containing excessive fat and calories. Below are two habits related to eating chicken that should be avoided.

Eating chicken skin too often

Chicken skin has a significantly higher fat content compared to lean meat, and it also contains saturated fat that can be detrimental to human health. Therefore, while chicken is a good protein source, frequently consuming large amounts of skin can increase the total fat and energy in a meal. This is particularly important for individuals managing their weight or following fat-restricted diets.

Healthy individuals do not necessarily need to eliminate chicken skin entirely from their diet. However, it should be consumed in moderation and not considered the main part of every meal. When eating chicken, prioritizing lean meat and controlling portion sizes will help maximize protein intake without consuming too much fat from the skin.

Illustration: Bui Thuy

Eating fried chicken too often

Fried chicken, with its appealing golden crust and rich flavor, is often a popular choice. However, if it appears too frequently in meals, this dish can significantly increase calorie intake. Compared to cooking methods such as boiling, steaming, or grilling with moderate oil, frying chicken, especially deep-frying, causes the food to absorb additional fat during cooking.

Beyond the chicken piece itself, the overall meal composition is also a crucial factor. Fried chicken often comes with batter, sauces, french fries, or sugary drinks. When consumed together, the total amount of fat, sugar, and energy in the entire meal can be significantly higher than a meal consisting of simply prepared chicken and vegetables. Regularly choosing this type of meal can also lead to a lack of green vegetables, fruits, and fiber.

Those who enjoy fried chicken do not need to eliminate it entirely from their diet. Instead, it should be viewed as a dish to be enjoyed in moderation, with attention paid to portion sizes and accompanying foods. For everyday meals, prioritizing boiled, steamed, or grilled chicken, combined with plenty of vegetables and limited sugary, fatty sauces, is advisable. This approach helps reduce excess energy while ensuring dietary diversity.

The doctor advises that during preparation, chicken must be cooked thoroughly, especially thicker or bone-in cuts, to ensure heat penetrates deep inside. Knives, cutting boards, plates, and other utensils used for raw meat must be thoroughly cleaned before being used for other foods.

Chicken remains a nutritious food source and can contribute to a healthy diet if selected, prepared, and consumed in appropriate portions. Rather than completely avoiding chicken skin or fried chicken dishes, the key is to limit frequency, control intake, and prioritize low-fat cooking methods. A diverse, balanced diet that matches the body's energy needs remains the most important factor for long-term health.

Thuy Quynh