At the end of the year, eat a lot of good food before the year-end party, but be careful of the landmine foods that may cause obesity, high blood sugar and high blood pressure!

At the end of the year, there are many banquets, and people need to eat more tonic food in cold weather. In addition to worrying about weight gain, people with high blood pressure, high blood sugar and high cholesterol should be more careful to avoid eating more and getting fatter! How can we eat healthily without burden? Doctors remind us to first understand the landmines of unhealthy diet. And what good foods can you choose when eating a big meal, just as the saying goes: "Seek good fortune and avoid evil."

Director Zhuang Liqi of the Family Medicine Department of Madou Xinlou Hospital teaches everyone how to eat and what method to use so that you can get nutrition from every meal without burdening your body!

Director Zhuang Liqi of the Family Medicine Department of Madou Xinlou Hospital teaches everyone how to eat and what method to use so that you can get nutrition from every meal without burdening your body!

Is eating big meals every day really bad for your health?

The human body needs various essential nutrients (such as protein), essential fatty acids (such as Omega-3 rich in fish oil), minerals, vitamins, fiber, calories and water to function every day. When these nutrients are insufficient, the body will naturally drive you to eat more. If you continue to eat too much calorie and nutritionally deficient food, it will lead to excess calories and obesity.

As the saying goes: "Seek good fortune and avoid misfortune." As long as you eat the right things, a big meal can be very healthy. If you eat the wrong things, even light porridge and side dishes can be very unhealthy.

Where are the landmines of unhealthy eating?

Empty Calorie Foods:

Representative foods do not contain the above-mentioned nutrients necessary for the human body, such as white rice, noodles, porridge, rice cakes, bread and steamed buns, refined starches, free sugars (beverages, desserts, snacks, etc.), and fried and high-calorie foods.

Ultra-processed foods:

Foods that do not look like their original appearance at all are usually high in sugar, salt, calories, and additives, but low in nutrition and satiety. Examples include processed vegetarian ingredients in porridge, side dishes, and traditional breakfast snacks such as rice cakes and soups, pasta and bread, and snacks that are considered healthy by the public!

An important study in 2019 pointed out that eating "ultra-processed foods" will consume 500 calories more per day than eating original foods; eating only "ultra-processed foods" will increase one kilogram in a week, but eating only original foods for two weeks will lose one kilogram. Studies have also shown that ultra-processed foods increase the incidence of cancer (especially colorectal cancer).

There are many delicacies from land and sea at dinner parties. How can we eat them in a nutritious and healthy way?

Before going out for a big meal, it is recommended to replenish the body with nutrition (such as drinking a bottle of unsweetened soy milk, eating an egg or chewing a guava to supplement protein, fiber, vitamins, etc.), so that the body will secrete satiety hormones when it has enough nutrition.

When eating a big meal, choose high-nutrition and less processed original foods such as seafood, protein, vegetables, etc., and stay away from nutritionless rice cakes, oily rice, soups, and fried foods! This includes the landmines not mentioned above: drinks, juices, and alcohol, so it is better to avoid them.

As long as you eat the right food, delicacies from land and sea, fish and meat can be just as healthy!