Vietnamese Health Tip #3: Eat for ENERGY, Eat for PLEASURE

Tip #3 is not unique to Vietnamese culture - many places in the world view food as a source for energy as well as a source for pleasure. But in my opinion, the Vietnamese have perfected the science of eating for strength and endurance, and eating for joy.

What do I mean? So first and foremost, as humans, as mammals, we need food to power our bodies and brains. Duh. But to me, that means making sure whatever I put in my body maximizes that power. Foods high in protein, fiber, healthy fats, and vitamins and minerals all fit the bill.

And what about that juicy ribeye steak, or a cold pint of a microbrew-ed IPA beer, or a big slice of warm blueberry pie with a scoop of vanilla ice cream and a [large] dollop of whipped cream and sprinkle of cinnamon sugar? What about gelato, chocolate mousse, creme brulee, cheesecake, doughnuts, and fried bananas? (Yes, you caught me, I like 'zerts, and I'm not ashamed!) Not to worry, folks, all of those treats 'n' sweets fit into this health "rule," too. They still provide your body energy. And, when eaten in a comfortable setting, shared with people you love, and in an appropriate dosage, they provide a great deal of pleasure.

So, how do the Vietnamese do it?

[Caveat: As with all of my posts, I realize that not every Vietnamese person follows these practices. Just sharing general trends that I have observed in my past four months of living and traveling here.]

1. High-protein, High-Fiber Breakfast: They eat a high-protein, high-fiber breakfast every day, which really kick-starts the brain and the metabolism. "Breakfast" foods don't exist in Vietnam. Rather, the Vietnamese view breakfast as simply the first meal of the day, so you'll see meals similar to lunch and dinner: -Xôi (Sticky rice, either with meat or fruit, topped with salt, sugar, peanuts) -Bánh mì (Sandwich filled with meat, veggies, herbs, and pate, on a light baguette) -Cơm tấm (Broken rice with grilled meat, an egg, and a side of veggies and herbs) -Cháo (rice porridge with meat and herbs) -Phở or Bún or Miến (Noodle soups with meat and veggies and herbs)

LEFT: Xôi mặn (Savory sticky rice), CENTER: Cơm tấm, RIGHT: Bánh mì op la (bánh mì & eggs)

2. Big Lunch: Typically lunch is the biggest meal of the day. Your body is at its peak for the day, and needs that push of energy to finish the day strong. Eating most of your calories mid-day allows for the body to metabolize it all before you go to bed. And again, Vietnamese lunches are high-protein and high-fiber - dishes with lean meats, piles of veggies, and noodles/rice.

LEFT: Bún mắm (Vermicelli soup dish with fish cake), CENTER: Gỏi đu đủ (Papaya salad with crab), RIGHT: Phở bò (Beef noodle soup)

3. Light Bite - An Afternoon Snack: The Vietnamese believe in snacks, too, but a slightly different approach than typical Western culture. The late-afternoon Vietnamese snack is usually from a street stall, so, for example, grilled skewered meat, grilled corn or sweet potato, fresh fruit, sinh tố (smoothie), or a bánh mì. Once again, you see the high-protein and/or high-fiber trend.

LEFT: Thịt nướng (grilled meat), CENTER: Bắp xào (crispy corn with shrimp, onions, and garlic), RIGHT: Bánh mì

4. Light Dinner or Shared Dinner:

Generally speaking, a Vietnamese dinner is lighter than lunch, but of course, there are always special occasions for a big dinner. Even "big" dinners, though, don't necessarily mean stuffing your face. These dinners are truly meant to be a shared experience with those you love, those you're hosting, etc. Dishes are served family-style (that is, shared platters in the middle of the table), and it is traditional to serve others (not to serve yourself). Each person eats from a small bowl (with a volume of about 1.5 or 2 cups) and a small plate (about a 6-inch diameter), and utensils are chopsticks and a spoon. The cuisine is certainly a highlight of the dinner, but the focus is on the people and the conversation surrounding you, not the food itself. So, you eat a bite here and there, but your attention is on the conversation at-hand. Your eyes' focus is on the people around you, not staring at the food in front of you. Subsequently, these dinners typically span two or three hours. Despite the length of time sitting in front of food, I've found that all of these combined factors result in me eating quite a bit less than I normally would.

5. Dessert is an Experience: Dessert at a Vietnamese meal is rare, but if served, typically would be trái cây (sliced fruit with a side of spicy sugar). Most bigger restaurants have dessert menus, but I've noticed that Vietnamese locals rarely order from this menu. That doesn't mean that the Vietnamese do not eat dessert. Thanks to the country's French influence and the more recent influences from Japan and Korea (and the U.S.), you see dessert cafes popping up all over the country. Ice cream, pastries and cakes, sinh tố (smoothie), sữa chua (yogurt with ice and fruit and jelly), chè (a sweet soup with fruit), and bingsu (shaved ice with fruit and condensed milk) seem to be the most popular. A dedicated post to dessert coming soon, but the point is - dessert is an experience for the Vietnamese. You go to these dessert cafes with your friends as an experience. I've noticed at these cafes, coffee/tea/milk tea are the highlights - every person orders something to sip on. And then only one or two desserts are shared among everyone. Similar to a dinner, dessert is not meant to be scarfed down. A bite here and there, in between sips of your tea - to truly enjoy the flavor, to enjoy the atmosphere and the conversation and the people around you. In this setting, I've come to find that eating two or three (okay, maybe four) bites of a dessert is just as satisfying as scarfing down the whole thing by myself. And hey, rather than taking that fifth bite, why not try to learn something new about the person sitting across from me instead?

From left to right: Tra sữa (Milk tea with jelly and flan), sinh tố (smoothie), sữa chua (yogurt, ice, jelly, fruit), chè (sweet soup with jelly and fruit)

So, to wrap up today's lesson - + Food is for energy: high protein, high fiber, majority of calories in the first half of the day + And/or food is for pleasure: a shared experience, light bites, savor the flavor and the moment

#HealthTip #eatforenergy #eatforpleasure