Associate Professor, Doctor Nguyen Trong Hung emphasizes that a healthy diet starts with everyday cooking habits and ingredient choices, summarized by the principle of "three practices to adopt and two habits to avoid".

Firstly, daily meals should include a balance of four essential nutrient groups: carbohydrates, protein, fats, and vitamins and minerals. Home cooks should regularly rotate foods within each group to ensure a diverse intake of micronutrients.

For example, meals should feature a variety of green leafy vegetables, root vegetables, fruits, and mushrooms. Protein sources should be rotated among lean meats, fish, shrimp, legumes, and nuts. This practice of regularly varying dishes enhances taste and prevents nutritional imbalances.

Beyond diverse meals, the body requires adequate hydration throughout the day. Instead of waiting for thirst, individuals should distribute their water intake based on their physical condition and activity level.

In addition to water, adults should incorporate low-fat milk, yogurt, or cheese into their diet. These foods strengthen bone density, provide protein for muscle development, and supply B vitamins vital for metabolism.

Food selection and preparation are crucial for healthy meals. Consumers should prioritize fresh, traceable ingredients. When cooking, using separate cutting boards and knives for raw and cooked foods minimizes bacterial cross-contamination. All dishes must be thoroughly cooked and stored at appropriate temperatures to prevent food poisoning.

Diverse meals provide the body with all necessary nutrient groups. Illustration: Bui Thuy

Conversely, reducing the consumption of fried foods is essential. Oil-laden foods slow gastric emptying, causing bloating, indigestion, and excess energy accumulation. Prolonged consumption increases the risk of overweight, dyslipidemia, and high blood pressure.

Repeatedly heating vegetable oil denatures it, creating trans fats and free radicals that promote inflammation, increasing the risk of cardiovascular disease and cancer.

Finally, individuals should avoid over-relying on dietary supplements to compensate for unhealthy lifestyles. Supplements are effective only when a doctor prescribes them for specific nutritional deficiencies. They cannot replace natural nutrients from fresh foods.

Believing exaggerated advertisements wastes money and fosters complacency, leading individuals to neglect exercise and healthy lifestyle practices.

Thuy Quynh