When it comes to protein-rich foods, pork, chicken, beef, and processed meats often take center stage in our diets. However, nutrition experts emphasize that these should not be the primary sources of protein in a well-rounded diet.
According to Dr. Nguyen Thi Lam, former Vice Director of the National Institute of Nutrition, a healthy diet should incorporate a variety of food groups, even within the category of animal-based proteins. It’s essential to consume these foods in a balanced and scientifically informed manner.
Specifically, in a typical family meal, fish should be prioritized over pork. The recommended hierarchy of protein sources is as follows:
1. Fish: Dr. Nguyen Thi Lam emphasizes that fish is the most nutritious option, offering highly digestible protein compared to livestock and poultry. A fish-based meal typically leaves you feeling lighter than one centered around beef or pork. However, fish is not as prominently featured in Vietnamese meals as other animal-based foods.
Fish should be the top priority in family meals. Illustration photo.
2. Duck, Chicken, and Goose: Dr. Nguyen Thi Lam notes that these birds have protein content comparable to fish. However, their fat profile is less beneficial than fish, though still better than pork or beef. For individuals with high blood lipid levels, it’s advisable to remove the skin when consuming chicken or goose to reduce fat intake.
3. Beef and Pork: Dr. Nguyen Thi Lam points out that while these meats are consumed in large quantities, they contain high levels of saturated fat. Pork, especially organ meat, is a prime example, yet many people enjoy it. Beef, or red meat, is rich in iron but also contains high levels of uric acid, which can elevate blood uric acid levels if consumed excessively.
This ranking of protein sources is supported by scientific research and evidence. However, Dr. Nguyen Thi Lam cautions against overconsumption: “Just because something is good for you doesn’t mean you should overeat it.” For instance, it’s not advisable to replace all chicken, beef, and pork with fish in every meal.
Each food has a unique role, but incorporate fish more frequently while including other protein sources. Illustration photo.
Dr. Lam recommends including fish in more meals throughout the week than other animal-based foods. However, it’s essential to maintain a balance by incorporating chicken, pork, and beef, as well as plant-based proteins like tofu and beans.
“Each food has a distinct value and role in our bodies, as long as we don’t overindulge. For example, four-legged animals contain more iron and zinc than seafood. While fish, clams, and mussels also provide zinc, beef has a higher iron content,” Dr. Lam explains.
Furthermore, dietary habits are influenced by regional and cultural factors. Europeans, for instance, consume more red meat (beef and lamb) due to their colder climate, resulting in healthier, more rosy skin. In contrast, Vietnamese people, who consume more pork, often experience iron deficiency and pale skin due to the lower iron content in pork compared to beef. Therefore, a balanced and diverse diet is crucial for overall health, especially for children in their critical growth and development stages.
