Vietnamese Food & Nutrition

Vietnamese cuisine is a rich tapestry of diverse elements. Both in individual dishes and throughout an entire meal, various ingredients are combined, creating a harmonious blend that is rarely singular in nature. This approach fosters healthy eating, as a wide array of necessary nutrients is provided in each dish. Take, for instance, the iconic dish "pho," which is composed of multiple components offering essential nutrients for a balanced meal: carbohydrates and calories from noodles, protein from beef or chicken, fats from the broth (made by simmering bones, pork, and beef), and vitamins from onions, chilies, and herbs. This is one reason why pho is a popular breakfast choice among many Vietnamese; a simple bowl can generate sufficient energy to power through the morning.

Photo : tastingtable.com

Another hallmark of Vietnamese food is its emphasis on lower fat content and an abundance of vegetables. Many locals, especially older generations, prefer to avoid heavy meat dishes like steak or ribs, which are high in protein and fat. Instead, Vietnamese cuisine favors dishes packed with vegetables, such as salads or light soups. However, this doesn’t mean that meat is absent. Dishes primarily composed of vegetables, but complemented with smaller portions of meat, still offer adequate nutritional values while remaining lower in calories than many Western meals. For example, a typical chicken salad might include cucumbers, lettuce, onions, chilies, sesame, peanuts, mint, garlic, lemon, and sliced chicken drizzled with fish sauce. Similarly, vegetable soups often incorporate pork, meatballs, beef, crab, or shrimp, creating a distinctive taste with a sensible nutritional profile. In fact, Vietnamese cooking techniques typically involve boiling, simmering, or stir-frying, with deep frying and roasting being rare; all fried dishes are generally accompanied by fresh vegetables like sliced morning glory, lettuce, basil, cilantro, and bean sprouts to mitigate greasiness.

Photo by @Thang Nguyen

In terms of an entire meal, Vietnamese cuisine places significant importance on the thoughtful combination of essential nutrients. A typical meal will always feature a staple food, usually rice, although noodles, vermicelli, porridge, or bread are also common substitutes. This is accompanied by one or two main dishes, which may consist of pork, fish, beef, crab, shrimp, or eggs. Vegetables are an integral component of every Vietnamese meal, often boiled, stir-fried, or included in soups. Regardless of the preparation method, vegetables hold a crucial place in Vietnamese dining, encapsulated in the saying, “A meal without vegetables is like a disease without treatment” (Vietnamese: An khong rau nhu dau khong thuoc). The final touch to a Vietnamese meal is often a bowl of soup, which can be anything from a well-cooked sour soup (canh chua) to a simple broth of boiled vegetables, adding both vitamins and hydration to the meal. Thus, the typical Vietnamese meal is well-balanced, containing all necessary elements: carbohydrates, proteins, fats, and vitamins. Additionally, Vietnamese eating habits promote a balanced intake of different food types, avoiding a singular focus on just one item, such as meat or vegetables. This mindful approach not only cultivates a healthy eating lifestyle but also contributes to the remarkable diversity of Vietnamese gastronomy.