Survey: About 40% of Chinese people gain 1.7 kg after the Chinese New Year! 5 dietary tips to eat New Year's Eve meals wisely

Eating lots of meat and fish during the Spring Festival can easily put a burden on the body. The National Health Administration provides five dietary tips, including: use more high-fiber ingredients, replace salt and sugar with natural spices, choose good oils and nuts, use steaming, boiling and baking instead of frying, and choose snacks carefully and share them with family members. By replacing ingredients and adjusting cooking methods, New Year’s dishes can be both delicious and healthy, making the Year of the Snake full of vitality.

Healthy living depends on tips, full of nutrition and low in calories

According to the results of the National Nutrition and Health Survey, more than 65% of the Chinese people's average daily salt intake exceeds the recommended amount of 6 grams, 17.3% of the Chinese people's average daily added sugar intake exceeds 10% of the total calories, 81.2% of the Chinese people's average daily vegetable intake is less than 3 servings, and 90% of the Chinese people's average daily fruit intake is less than 2 servings. Wu Zhaojun, director of the National Health Administration, said that a diet high in calories, oil, salt, and sugar, and lacking in dietary fiber can easily increase the risk of metabolic syndrome such as obesity, high blood sugar, high blood pressure, and high blood lipids.

5 dietary tips to eat New Year's Eve meals wisely

The Lunar New Year gathering is an important time for family reunion. The various delicacies from land and sea and the delicious dishes on the table are all symbols of good luck and fortune in the new year. However, most traditional New Year dishes and snacks are meat or processed foods, and are cooked with high levels of oil, salt and sugar. They are not only greasy but also unhealthy. At the beginning of the Year of the Snake, you may want to start with the following 5 tips to adjust your diet and develop good healthy living habits.

Tip 1 - Eat more vegetables, fruits and whole grains to stay healthy and happy:

Use more fresh fruits and vegetables, whole grains, unrefined cereals, beans and other foods rich in dietary fiber. In addition to being rich in phytochemicals, they can also increase satiety.

Tip 2 - Natural ingredients have great flavor, and clever substitutions to reduce salt and sugar:

Make good use of the special flavors of natural spices such as ginger, garlic, onion, and herbs (such as rosemary and thyme) to replace the amount of salt, sugar, soy sauce, etc.

Tip 3 - Choose good oils and nuts to add flavor and health:

Choose plant-based oils (such as olive oil, linseed oil, sesame oil, etc.) to reduce saturated fat intake; or add appropriate amounts of nuts and seeds to dishes to add aroma and health.

Tip 4 - Steam, stew and bake without frying, and use less high-fat meat and less processing:

Avoid high-temperature frying or deep-frying food, and use more cooking methods such as steaming, stewing, and cold mixing. Replace red meat and processed foods with soy products and white meat (such as chicken, fish, shrimp, etc.).

Tip 5: Eat snacks with fewer additives and share in limited quantities:

Snacks and desserts that symbolize sweetness and wealth during the Chinese New Year often contain high levels of oil, salt, sugar and additives. You can replace them with unseasoned nuts, seaweed flakes, fresh dried fruits, etc., and share them with family members to enhance bonding.

Traditional New Year dishes have been refurbished to be both healthy and delicious

The National Health Administration invited Chef Luo Jinhan of the "Luo Chef's Sichuan Cuisine" restaurant to design new dishes that are different from the past. For example, the "Buddha Jumps Over the Wall" is a dish that is suitable for the New Year. It uses soy products to replace red meat such as pig feet and ribs, and adds taro, chestnuts and a variety of mushrooms to enhance the flavor. It is then stewed with natural ingredients such as green onions, ginger, garlic, red dates, and black dates to replace seasonings such as salt and sugar. It tastes fresh and sweet without being greasy, and the dietary fiber content is greatly increased; the "Golden Lion Reunion" (Lion Head) Use chopped vegetables such as onions, carrots, mushrooms and mashed tofu instead of fat, and then mix with flavor ingredients such as ginger, garlic slices, dried shrimps, coriander and steam them together. This will not only reduce the intake of saturated fat, but also allow you to eat a variety of vegetables at the same time. Compared with commercially available New Year's Eve dishes, incorporating these healthy tips can reduce salt, sugar, and fat by about 30% and increase dietary fiber intake by 25%.

Eating lots of meat and fish around the fire during the Spring Festival can easily put a strain on your body. The National Health Service provides five dietary tips to help you enjoy a healthy new year.

Celebrate the Year of the Snake with good food and a happy Spring Festival

The National Health Administration kindly reminds you that according to a survey, about 40% of the Chinese people gain an average of about 1.7 kilograms after the Chinese New Year. Therefore, during the Spring Festival, in addition to using the "5 Diet Tips" or "My Plate" balanced diet principles to supplement the daily nutritional needs, when going out for the Spring Festival or visiting relatives and friends, you may want to take a walk or ride a bicycle to increase your physical activity and burn off the excess calories consumed during the New Year.