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Why Do We Need a Healthy Menu?
Healthy eating is a simple way to live better, especially when you use easy-to-find foods like rice, chicken, vegetables, or fruit. According to the World Health Organization (WHO), a balanced diet helps reduce the risk of heart disease, diabetes, and cancer (WHO - Healthy Diet). In Vietnam, with familiar ingredients like brown rice, fish, beans, apples, and bananas, anyone can build a delicious and nutritious menu without spending much money or time. Have you ever thought that just a bowl of rice porridge and a banana can make a full-energy breakfast?
This article will guide you on how to create a healthy menu from simple foods, viewed from scientific, health, and cultural perspectives. The goal is to help you easily plan your meals, improve your health, and make the most of what’s already in your kitchen.
How to Make a Menu?
What Does a Healthy Menu Need?
A good menu needs all groups: protein (chicken, fish, beans), carbohydrates (brown rice, whole grain bread), vegetables (carrots, broccoli), fruits (apples, bananas), and dairy (low-fat milk, yogurt). According to the MyPlate model from the United States Department of Agriculture (USDA), a meal should have half the plate as vegetables and fruits, one quarter as protein, and one quarter as carbohydrates (USDA - MyPlate). This helps you get enough energy and stay healthy from the inside out.
Compared to other studies, the American Heart Association (AHA) shows that eating beans and seeds is not only affordable but also reduces the risk of heart disease thanks to plant-based protein (American Heart Association - Healthy Eating). Here’s a table of easy-to-find foods:
| Food Group | Examples | Main Benefits |
|---|---|---|
| Protein | Chicken, fish, eggs, beans, seeds | Builds muscle, supports immunity |
| Carbohydrates | Brown rice, whole grain bread, oats | Provides energy, good for digestion |
| Vegetables | Carrots, broccoli, lettuce, tomatoes | Vitamins, fiber, antioxidants |
| Fruits | Apples, bananas, oranges, grapes | Vitamin C, energy, supports immunity |
| Dairy | Low-fat milk, yogurt, cheese | Calcium, good for bones |
What Does Science Say About Eating?
From a scientific perspective, a menu needs enough nutrients for the body to function well. Protein from chicken, fish, eggs, and beans helps muscles stay strong and repairs damaged tissue. Carbohydrates from brown rice and whole grain bread provide long-lasting energy, better than white rice or regular bread. According to the Academy of Nutrition and Dietetics - Healthy Eating, vegetables and fruits are rich in fiber and vitamins, reducing the risk of heart disease and cancer.
Interestingly, beans and seeds (lentils, almonds) not only replace meat but also contain healthy fats that lower bad cholesterol. Research from the AHA shows that eating beans three times a week reduces the risk of heart disease by 15% (American Heart Association - Healthy Eating). This is a cheap, easy-to-find option in Vietnam, such as cooking bean porridge or mixing salads.
But be careful: limit salt (under 5g/day), sugar, and saturated fat, according to WHO (WHO - Salt Reduction). Use olive oil instead of butter, choose low-fat milk instead of whole milk for better heart health.
Is the Menu Practical for Daily Life?
From a cultural perspective, a simple menu fits well with Vietnamese eating habits: rice, chicken, fish, and boiled vegetables are familiar meals. According to Vietnamese Culture - Food and Nutrition, rice is the staple, combined with chicken, fish, and vegetables for a balanced meal. Fruits like apples and bananas make a tasty, nutritious dessert.
Unlike the scientific view, this part emphasizes convenience. When busy, you can use pre-cut vegetables, canned fish, or instant oats. Example menu:
- Breakfast: Rice porridge with milk and banana.
- Lunch: Chicken sandwich with lettuce, tomato, and an apple.
- Dinner: Grilled fish, boiled potatoes, green beans, plus yogurt.
The challenge is to avoid fast food high in salt and sugar. Keep fruit, nuts, and yogurt in the fridge for snacks instead of sweets. Academy of Nutrition and Dietetics shows that healthy snacking helps control weight and boosts energy.
What to Do for Better Eating?
A healthy menu from easy-to-find foods like chicken, fish, beans, brown rice, vegetables, apples, bananas, and low-fat milk helps you live well without complexity. Science shows the need for balanced nutrition, less salt and sugar, while Vietnamese culture highlights the convenience of familiar ingredients. The lesson is that anyone can eat well and nutritiously with what’s available, as long as you plan and choose wisely.
In the future, technology like automatic menu planning apps can help save time. Try a week with this menu, prioritize local ingredients, and consult your doctor if you need adjustments due to health conditions.
References:
- WHO - Healthy Diet (2023) – World Health Organization.
- USDA - MyPlate (2023) – United States Department of Agriculture.
- American Heart Association - Healthy Eating (2023) – American Heart Association.
- Academy of Nutrition and Dietetics - Healthy Eating (2023) – Academy of Nutrition and Dietetics.
- Vietnamese Culture - Food and Nutrition (2022) – Vietnam Travel.
- WHO - Salt Reduction (2023) – World Health Organization.
