Top 15 Key Tips for Healthy Eating During Tết You Should Know

Traditional Tết Candies are a common gift during Tết, and many families today enjoy buying sweets for the holiday. These treats are primarily made of sugar and contain very little fiber. The high sugar content in these candies can be dangerous for people with conditions like diabetes, high blood pressure, obesity, or those at risk of these diseases.

For individuals who are undernourished, consuming empty sugars can lead to spikes in blood sugar levels, loss of appetite, and nutritional imbalances. Even for healthy individuals, excessive sugar accumulation in the body can increase the risk of developing diabetes and obesity. Therefore, limiting or consuming only a moderate amount of candies is essential during Tết.

During Tết, the increased demand for sweets creates a favorable environment for counterfeit and fake products to enter the market. Counterfeit products may look similar to the original packaging, but they may be made with harmful ingredients like MSG or chalk powder. Long-term consumption of such candies can lead to intestinal blockages and severe health problems. A similar issue arises with sugary soft drinks, some of which contain around 4-5 teaspoons of sugar in just one can. The recommended daily limit for sugar intake is 11 teaspoons for a healthy adult, and it’s easy to exceed this limit through sugary drinks alone.

The best beverage choice for Tết is water, which contains no calories. You can also opt for tea to stay hydrated, but be careful to avoid sugary bottled teas or bubble teas that contain added sugars.

Doctors recommend increasing fruit intake during Tết as they are a great source of essential vitamins, hydration, and dietary fiber. During the holiday, we tend to eat more than usual, consuming more protein and energy, which can lead to imbalanced nutrition. Therefore, fruits are highly encouraged to help balance out the diet.

Recommended fruits include oranges, mandarins, and grapefruits. These fruits are rich in vitamin C, have a long shelf life, and are convenient for carrying around. Be sure to purchase fresh, clean fruits without bruises or signs of preservatives.

However, during Tết, fruit consumption often increases significantly, creating an opportunity for low-quality, unregulated fruit to enter the market. These fruits, often sold at a cheap price, may appear fresh but are treated with chemicals to extend their shelf life. Many of these fruits are imported from China, where pesticides are used to keep the fruits fresh longer. Even thorough washing won’t remove these harmful chemicals, which pose serious health risks. Therefore, always exercise caution when purchasing unfamiliar or unusually cheap fruits, especially those that are out of season, to ensure the safety of your family’s health.

Tết is a time for relaxation, which often leads to irregular meal schedules. However, try to maintain the habit of eating at regular times as you would on any normal day, to avoid the negative effects of inconsistent eating hours on your body.

Your body works like a biological clock. If you've been eating breakfast, lunch, and dinner at consistent times for a long period, your body will be accustomed to it and function optimally. But if you disrupt this routine during Tết by eating at unusual times, your body will need to adapt, which can cause discomfort. Therefore, make an effort to maintain balanced and timely meals, avoiding eating too late or too early compared to your usual routine.

Although it can be difficult to stick to regular meal times during the busy Tết period, it is essential to try and manage your schedule for the sake of your health and your family’s well-being. This is especially important for children and the elderly, whose digestive systems function differently from adults and require proper meal timing for better health.

The Tết holiday is a time for family gatherings, where everyone celebrates together and raises a toast. It's a cherished tradition in Vietnam, but it's important to drink responsibly. Enjoy the festivities, but avoid overindulgence that could lead to unpleasant outcomes.

Vietnam is one of the largest consumers of alcohol in the world, and with this comes a rise in health issues such as high cholesterol, fatty liver, digestive problems, and heart disease. During Tết, there is also a higher incidence of road accidents caused by driving under the influence. For the safety and well-being of yourself and your family, it's crucial to know your limits and drink in moderation. Alcoholic drinks like beer and wine can irritate your stomach and add unnecessary calories to your already hearty meals. Excessive alcohol consumption can have serious negative effects on your health. It's recommended that an adult consume no more than one can of beer or two shots of liquor per meal.

Alcohol is a staple at Tết feasts, but it's important not to exceed two standard drinks per day for men and one for women. It's also best to avoid drinking for more than five days a week. A standard drink is roughly equivalent to 330ml of 5% beer, a 330ml glass of draft beer, 100ml of 1% wine, or 30ml of 40% liquor. Overconsumption can severely impact your health, impair your ability to drive safely, and increase the risk of chronic conditions such as heart disease, gout, hypertension, and diabetes. Families should focus on balanced meals, ensuring a variety of food groups are included while maintaining proper food safety and hygiene. Drink plenty of water (more than 2 liters per day) to stay hydrated and avoid fatigue.

If you're overweight, have existing health conditions, or are at risk for diseases like diabetes, hypertension, cardiovascular disease, or gout, follow the dietary advice provided by your healthcare professional.

Traditional dishes like bánh chưng, chicken, pork, gio, nem chua, and bamboo shoot soup are commonly served at family meals from the 23rd to the end of Tết. If you're starting to feel a bit tired of these familiar foods, consider taking a break from them and trying something different to refresh your taste buds.

Starting from the afternoon of the first day of Tết, fast food chains such as KFC, Lotteria, and Pepperoni's begin operating. You can enjoy a meal with fried chicken, pizza, pasta, or burgers to change things up after several days of feasting on bánh chưng and bamboo shoot soup.

Overeating is certainly not good for your health, but skipping meals is just as harmful. During Tết, with all the free time and no tight schedules, it might be tempting to sleep all day, play games, or hang out, but skipping meals can cause more harm than simply eating too much.

Your body needs energy to function, even if you're not working or doing any physical labor during Tết. Relying on drinks like coffee or soda instead of meals will only make you feel sluggish, tired, and mentally drained. So, no matter how much you want to sleep in or play video games all day, make sure to eat three meals a day!

Tết is often a time for friends to gather after fulfilling their family obligations, and what better way to bond than over games like Phỏm, Tiến lên, or Ba cây? Late-night gaming sessions naturally lead to cravings for snacks like dried beef, chips, instant noodles, soda, and beer.

While having a small amount now and then isn't harmful, making late-night snacking a regular habit during Tết can change your eating patterns. Foods consumed late at night are harder to digest, leading to a lack of appetite the next morning, and eventually, skipping breakfast becomes a habit. Additionally, late-night eating can increase risks like obesity, diabetes, and high blood sugar. So, try to maintain balance for the sake of your health!

Tết brings an abundance of food to your table, and it's tempting to pile your plate high, especially when you feel it's a polite way to show appreciation for the host's effort in preparing such delicious dishes.

However, loading up your plate could lead to unwanted weight gain, not to mention the discomfort of overeating. Instead, try limiting yourself by serving smaller portions, filling only half your plate. Research shows that by using smaller bowls or plates, food appears to fill them more, tricking your brain into thinking you're eating more, helping you feel fuller with less. This psychological trick is known as the 'Delboeuf effect.' While it's a useful trick at home when you're preparing your own meals, it's not something you would want to do when hosting guests.

Therefore, by consciously limiting your portions and viewing half a plate as 'full,' you can trick your brain into feeling satisfied, thanks to the Delboeuf effect.

Eating slowly has two clear benefits. First, it keeps you busy chewing, which reduces the number of times you reach for more food. Your meal naturally becomes stretched out, preventing overeating. Studies show that when eating quickly, a person can consume 646 kcal in 9 minutes, but when eating slowly, only 579 kcal in 29 minutes.

Research also suggests that chewing thoroughly can increase feelings of fullness. On one hand, it helps digest food better right from the mouth. On the other, it stimulates the digestive system, promoting better bowel movements. Additionally, thorough chewing lets you fully enjoy the aroma, texture, and flavors of your food, making you feel more satisfied and less likely to overeat.

After a meal, avoid sitting still. Help clean up, as this can actually benefit your health too. Cleaning can burn up to three times more calories than sitting idle. Just 15 minutes of cleaning can burn around 50 kcal.

You might think 50 kcal isn't much, but small actions like this add up throughout the day, helping you burn off the calories you’ve just consumed. Taking a walk to greet people during the New Year celebrations is another good option. Avoid sitting in a car or on a motorbike; a slow 15-minute walk can burn an additional 50 kcal.

Furthermore, walking after eating helps with digestion. You can also create opportunities for movement by choosing the stairs instead of the elevator, or by participating in sports and physical games during New Year’s parties.

During the New Year, most meals tend to be rich in proteins and fats, but low in vitamins, with foods like fish, meat, sausages, and sweets being common. These high-calorie foods can lead to weight gain and obesity. To balance your diet, try to incorporate more green vegetables and fruits to provide essential vitamins. A plate of fresh greens or fruits will help you avoid food fatigue, promote healthy skin, and prevent weight gain.

Vegetables and fruits are excellent sources of vitamins and minerals, helping prevent micronutrient deficiencies. Common New Year vegetables and herbs include: fresh herbs (lettuce, mint, coriander, basil, fresh onions, chili, garlic…), which provide essential vitamins, minerals, and fiber. Additionally, they have excellent natural antibiotic properties. Green vegetables like broccoli, celery, leek, tomatoes, and fruits like oranges, lemons, and tangerines are great sources of vitamin C.

Vitamin C is abundant in colorful fruits and vegetables such as red peppers, carrots, tomatoes, mangoes, gac, red apples, water spinach, and spring onions. Green leafy vegetables are rich in folic acid and vitamin K. Beans are packed with B vitamins (B1, B2). Vegetables and fruits also contain important minerals like potassium, calcium, and magnesium, which support various bodily functions.

Moreover, vegetables and fruits help regulate bowel movements, prevent constipation, and aid in eliminating cholesterol, which helps prevent high blood pressure and arteriosclerosis. Given all the benefits, it’s important to enjoy plenty of vegetables and fruits during the New Year, instead of just relying on meat, fish, or seafood dishes.

Following a healthy eating plan is the best way to ensure a joyful New Year, good health, and happiness in the coming year. Many people buy food in advance and store it in the fridge for the three days of the holiday, which can result in less fresh food. Common preserved foods include: smoked pork knuckles, sausages, dried shrimp, dried beef, and cold cuts. These options are popular because they have appealing flavors and are convenient, requiring little preparation.

However, these foods are typically salty, high in fats, and not suitable for those who need to limit their salt or fat intake. Additionally, the preservatives in these foods can be harmful to the heart, kidneys, and can raise blood pressure. It’s better to focus on fresh, hot meals, like cooking rice, sautéing vegetables, or preparing a bowl of hot soup.

Banh Chung is a traditional dish that provides nearly all the nutrients your body needs, though it lacks some fiber, which can be balanced by pairing it with pickled vegetables like pickled onions or cabbage. However, it's important to note that Banh Chung is very high in calories (200Kcal per 100g), contains a significant amount of fat from pork, and may not be the healthiest option. As it is a salty dish, overconsumption can lead to increased stomach acid production.

People who are overweight, have high blood pressure, diabetes, or stomach issues should avoid consuming too much Banh Chung and pickled onions, as these are common dishes during Tet. It’s best to make your own pickled vegetables at home rather than buying them from markets, as vendors may use harmful additives such as bleaching agents or borax, which can pose health risks.

Dried foods such as sausages, jerky, dried fish, candied fruits, and dried snacks are common treats during Tet. Each product may have different storage times and usage guidelines, but they share one thing in common: they tend to be too salty or fatty, making them unsuitable for people who need to limit salt and fat intake.

Moreover, special care should be taken with the packaging and storage of dried foods, as we may forget to reseal the bags after opening, allowing dust, mold, and bacteria to grow. Be mindful of the product's expiration date, and avoid purchasing in excess to prevent spoilage before you can use it. If you cannot make these items yourself, always buy from reputable, food safety-certified establishments.