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Last Updated on June 24, 2019

Is Pho Healthy or Not? Will I Gain Weight If I Have It Often?

Is Pho Healthy or Not? Will I Gain Weight If I Have It Often?

A warm bowl of pho soup is everyone’s favorite these days. Made with a blend of broth, meat, rice noodles, and topped with vegetables, pho has it all from a nutritional standpoint. But there’s also talk about pho being unhealthy due to its high sodium content and that it was even fattening. Whether pho is good or bad for you depends on the specific recipe, your choice of condiments, and portion size.

Many of us tend to go overboard with our portion sizes when given a variety of options of meat, veggies etc.

Most of us have had their first bowl pho at our local Vietnamese restaurants where customers are given a variety of options of meat, veggies, serving size, and condiments. No wonder, so many of us tend to go overboard with our portion sizes with that much freedom available. You’ve probably asked yourself at one point is pho healthy and will it ruin your waistline?[1] This is especially true if you eat pho on an almost daily basis and feel guilty about it. Another thing that may make you feel weary about pho is that you don’t see this traditionally Vietnamese dish being recommended as a weight-loss and health promoting option. Instead, you are more likely to hear pho referred to as an unhealthy fast-food or street-food.

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Hearing talk of pho being one of those unhealthy restaurant meals can kill all the fun around this popular noodle soup. Well, we’re here to tell you that pho can be a big part of even the best diet plan if you eat it moderately and if you customize it wisely.[2] On the downside, many low-quality restaurant versions tend to be high in saturated fat and sodium, so this can get a bit tricky. Studies show that too much fat in your diet can lead to weight gain, a higher risk of diabetes, and cardiovascular disease.[3] Furthermore, too much sodium in your daily diet can cause hypertension and damage your heart, kidneys, and blood vessels.

Pho is healthy only when…

While pho may come with its downsides, you can customize this delicious Vietnamese dish to make it more healthful. Compared to other fast-food dishes, a small serving of pho is quite balanced in nutrients and pretty low in calories. For instance, an appetizer serving size of chicken pho contains only 162 calories.[4] Of this, 32% of the calories come from fat, 32% come from carbohydrates, and 36% of the calories in one cup of pho come from protein. On the other hand, a meal-sized portion of pho may provide up to 400 calories which are only 20% of the recommended daily intake of calories.

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As you can see, good quality pho isn’t the highly fattening fast food it was made up to be. This is especially true with pho that was made using traditional methods. Traditionally, pho was made by cooking beef bones or chicken for a very long time, and the excess fat at the top was removed. Restaurant versions may skip this last step, but high-end restaurants make it a priority to make their meals healthy and delicious. But other than providing you with a modest number of calories, pho is also great for meeting your vitamin and mineral needs. Pho is rich in vitamin A, vitamin C, calcium, and iron. Depending on how much veggies you like to include, you can also get plenty of fiber from your bowl of pho.

How to make your pho healthful

Enjoying pho and getting plenty of health benefits with it is possible is you make the right decisions. First, it is best to look for a Vietnamese restaurant serving traditional pho instead of the fast-food version. As we’ve already explained, some restaurants skip skimming the excess fat from their pho broth making for an unhealthier soup version. Secondly, when customizing your pho at your favorite restaurant, be careful no tot go overboard with certain ingredients. Too much rice noodles will cause a spike in your blood glucose and make a meal fattening. Similarly, adding more than your fair share of meat cuts to your bowl of pho will pack on the extra calories. Instead, be generous with vegetable topping when customizing your pho. Veggies like bean sprouts, jalapenos, and onions will control your blood glucose levels, and their fiber content will keep you feeling full.

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But other than customizing your pho bowl to suit your health-conscious lifestyle, why not play it safe and make a homemade version instead? While Pho is traditionally made over the course of one to two days, there are plenty pho recipes requiring just a fraction of that time. With homemade pho, you get to have more control over the amount of fat, protein, and carbs you consume with each portion. We suggest opting for homemade chicken pho because chicken is leaner than beef.

We also suggest being moderate with condiments like soy sauce and siracha sauce. While these sauces help make pho taste great, they are very high in sodium. Restaurant versions also tend to go overboard with the sodium in pho to make it more palatable. But as already explained, this practice can be dangerous for your overall health. Instead, add only a tiny bit of sauces and salt to your pho, just enough to remove any blandness. You can also be playful with your topping and add spring onions or broccoli even. Make sure to read about low-calorie foods and benefits of broccoli before making your homemade pho.[5]

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Whether or not pho is healthy varies greatly from one version to the other. Traditional pho served with skimmed broth, a moderate serving of noodles, a tiny bit of sauce, and a generous helping of veggies is nutritious and possibly healthy. On the other hand, fast-food versions packed in sodium and saturated fat may not be the best choice for a daily meal. To get around this problem, pho lovers can customize their bowls by adding more veggies, being skimpy with condiments, and adding noodles moderately.

Featured photo credit: KQED via google.com

Reference

[1] Healthy Dining Finder: What’s the Best Pho to Order?
[2] Consumer Health Digest: Best Diet Plan: 6 Ways to Choose an Effective Diet Plan
[3] Guldstrand, M. C., & Simberg, C. L.: High-fat diets: healthy or unhealthy?
[4] Fat Secret: Chicken pho
[5] Consumer Health Digest: List of Low Calorie Foods

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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