Health is the most precious asset of humans. To protect health, reasonable nutrition plays a key role. On November 29, 2024, the Ministry of Health issued Decision No. 3594/QĐ-BYT. This decision approved “Ten recommendations for a healthy diet by 2030”. This is a scientific guideline to improve the stature and physical strength of Vietnamese people.

Diversify daily meals

We need to eat a variety of foods. Meals should have a reasonable coordination between animal and plant sources. Choose safe foods. Prioritize foods rich in micronutrients. Changing dishes regularly will help the body absorb enough nutrients.

Use protein reasonably

The Ministry of Health recommends the reasonable use of protein-rich foods. People should prioritize eating fish. Poultry meat is also a good source of protein. Eggs and milk need to be added to the menu. In addition, it is necessary to increase the consumption of beans and pulses. Sesame, peanuts, and nuts are also very necessary.

Limit red meat and processed foods

We need to pay attention to limiting the consumption of red meat. These meats include beef, pork, lamb… Limiting processed foods is also very important. This helps reduce the risk of metabolic diseases.

Increase green vegetables and ripe fruits

Vegetables, tubers, and fruits are abundant sources of vitamins. Everyone should increase the consumption of vegetables and tubers. Ripe fruits also need to be supplemented daily. Fiber in fruits and vegetables is good for the digestive system. They also help prevent many diseases.

Control salt and sugar

People need to implement a reduced-salt diet. Use iodized salt in processing. Salty seasonings containing iodine are also recommended. Besides, it is necessary to limit sugary drinks. Sweet confectionery should also be used less. Limit processed foods containing a lot of sugar.

Nutrition for mother and baby

Breast milk is the best food for young children. Mothers should breastfeed early, right after birth. It is necessary to raise children exclusively with breast milk in the first 6 months. Maintain breastfeeding until 24 months of age or longer. Children also need a reasonable complementary feeding diet.

Diet for pregnant women

Pregnant women need a reasonable diet. Breastfeeding mothers also need to supplement with enough substances. It is necessary to supplement micronutrients according to guidelines. Complying with the instructions of medical staff is very necessary.

Drink enough water and limit alcohol

Each person needs to drink enough clean water daily. The amount of water depends on body needs. It is necessary to limit the use of alcohol and beer. Alcoholic beverages are not good for long-term health.

Food safety and physical activity

Food selection must ensure safety. The processing and preservation process needs to be correct. Practice eating cooked food and drinking boiled water. In addition to eating and drinking, it is necessary to maintain an active lifestyle. Increase physical activity suitable for age. Weight should be monitored regularly for timely adjustment.

Dr. Truong Hong Son – Director of the Center for Support & Continuing Education