Experts guide to nutritious meals during the 'price storm' period

With rising food prices, ensuring nutritious meals has become a major concern for many families. Nutritious foods are often expensive, but there are many cheaper or home-grown foods that are just as good for your health.

Green beans (photo) and other beans and peas can be used to supplement plant-based protein - Illustration photo

The key lies in choosing foods wisely, balancing nutritional quality and price, to ensure family members still receive essential nutrients without placing a large financial burden on the family.

Affordable protein-rich foods

Protein is an important part of the diet, helping to develop muscles, improve health and immunity. However, many types of meat and fish rich in protein are often expensive, mothers can supplement protein from affordable eggs, fish or beans, which are foods rich in plant-based protein.

+ Chicken eggs: An egg costs around 3,000 - 4,000 VND, only 1/4 the price of 100g of pork, but is rich in protein and easy to prepare. Eggs can be boiled, fried or cooked into porridge to supplement nutrition. Eggs are also considered a perfect source of protein with all 9 essential amino acids for the body.

+ Affordable fish : Many people often think that only expensive fish such as mackerel and salmon have high nutritional value. However, fish such as carp, perch, crucian carp, mackerel, and basa fish are also rich in protein and have reasonable prices. These fish are easy to prepare and suitable for the palate.

+ Beans : In addition to animal protein sources, vegetable proteins from beans, peas... are also nutritious foods. Soybeans, green beans, black beans can be used to cook porridge, make soy milk or added to other dishes, helping to supplement protein, providing fiber and essential minerals.

Green bean and black bean desserts are nutritious, easy to make, and inexpensive. These desserts provide vegetable protein, fiber, and essential vitamins, but be careful not to add too much sugar to reduce the risk of obesity and metabolic disorders. Sweet desserts, not too much sugar, help replenish water, and increase resistance.

Affordable food groups rich in vitamins and minerals

+ Seasonal vegetables and fruits : Seasonal vegetables and fruits are cheap and of guaranteed quality. Fruits such as bananas, papaya, and dragon fruit are excellent sources of vitamins A and C.

Housewives should pay attention to adding green leafy vegetables and fruits with rich colors, such as spinach, Malabar spinach, mustard greens and pumpkin. A diet rich in vegetables not only helps to add fiber, but also provides a large amount of vitamins and minerals necessary for children's development.

+ Make your own drinks from fresh fruits: Many bottled drinks contain a lot of sugar and colorants that are not good for your health. Instead, you can make your own drinks from fresh fruits such as oranges, pineapples, avocados, cucumbers, tomatoes or squash...

Juices from these fruits are easy to make, cost-effective, hygienic and provide nutrition for family members.

Some notes when preparing meals for children during the storm season

+ Choose seasonal foods: Seasonal fruits and vegetables are often cheaper and safer because they use less preservatives.

+ Diverse processing

+ Focus on food safety: Vegetables and fruits need to be washed under running water and soaked in diluted salt water to remove bacteria.

+ Reduce snacks and bottled drinks: Snacks and bottled drinks are high in sugar, salt, and unhealthy fats. They can be replaced with healthy homemade snacks made from beans, fresh fruit, and yogurt for a reasonable diet and to limit the risk of obesity.

NATIONAL INSTITUTE OF NUTRITION

Source: https://tuoitre.vn/chuyen-gia-huong-dan-bua-an-du-chat-trong-thoi-ky-bao-gia-20251125083301186.htm