Choose chicken breast and low-fat tenderloin slices for Mid-Autumn barbecue! Nutritionists teach you 3 tips for healthy eating so you don’t gain weight

The Mid-Autumn Festival is approaching, and barbecue food is always indispensable for reunion time. Don't forget the importance of a "balanced diet". Yang Shumin, a nutritionist from the Nutrition Department of Fengyuan Hospital of the Ministry of Health and Welfare, said that you should keep in mind the three key points of a healthy barbecue diet, including: ingredient selection and preparation. It is recommended to choose low-fat tenderloin slices and chicken breast for barbecue, etc. Also pay attention to adjusting the cooking method and the correct order of eating. Pair it with sugar-free tea and a proper amount of fruit, and you can enjoy the food in a healthy and refreshing way without worrying about obesity.

3 Tips for a Healthy Barbecue Diet

1. Ingredients selection and preparation:

(1) Vegetables: Red, yellow, green peppers, corn shoots, bamboo shoots, onions, etc. should be grilled separately, or meat and vegetables should be skewered alternately, such as scallions, asparagus, zucchini, mushrooms, green beans, or eggplant. You can also use aluminum foil to put in loofah, enoki mushrooms, king oyster mushrooms, cauliflower, etc. to reduce the chance of burning, retain the freshness of the vegetables, and increase the intake of vegetables.

(2) Whole grains: Use whole grains such as sweet potatoes, pumpkins, and corn to replace refined starches in bread and toast.

(3) Meat and seafood: It is recommended to choose low-fat tenderloin slices, chicken breast, chicken thighs, or shrimp, clams, squid, tilapia, etc., and cook them with vegetables, such as grilled meat in lettuce wraps, loofah and clams, and grilled fish with onions. Avoid processed products such as sausages and meatballs to keep the intake of calories and fat low and reduce the burden on the body.

Nutritionist Yang Shumin from the Nutrition Department of Fengyuan Hospital of the Ministry of Health and Welfare reminds us to remember the three key points of healthy eating during the Mid-Autumn Festival barbecue to stay healthy and free of burden. (Photo courtesy of the Ministry of Health and Welfare’s Fengyuan Hospital)

2. Adjust the cooking method:

When preparing ingredients, you can use several cooking methods to reduce grilling time to retain more of the original flavor of the food and reduce the production of harmful substances or carcinogens from grilling. Marinate the meat with natural spices (black pepper, onion, garlic, lemon, etc.) in advance to reduce the need to apply barbecue sauce when grilling, or boil or steam the ingredients first. This can also avoid the risk of grilling ingredients that are half-cooked and cause diarrhea or food poisoning.

3. Correct eating order:

Start by grilling or wrapping vegetables in aluminum foil to fill your stomach, then pair them with skewers of meat and vegetables, loofah and clams, or meat wrapped in lettuce to increase vegetable intake and reduce the burden with a refreshing taste. Next, enjoy roasted sweet potatoes, pumpkin, or corn to increase satiety and fiber intake, and pair it with sugar-free tea or 1 serving (80% of a full bowl) of seasonal fresh fruit as a snack. Avoid replacing it with fruit juice. Finally, try the mooncakes that fit the occasion or share them with friends and family. You can enjoy the food while reducing weight control.