If you don’t control your eating habits during the Chinese New Year, your weight will be taken into consideration and you will have the “four highs”! Nutritionist: The principle of "four less and one more" should be adhered to

During the Chinese New Year, it is common to see a lot of fish and meat on the table. All kinds of delicious food are mouth-watering, including snacks, candies, biscuits, beverages and other leisure foods. People eat one after another and it is difficult to control themselves. Be careful that your weight will be taken into account after the New Year. After the Chinese New Year, my weight soared unknowingly, and even the "four highs" followed, including chronic diseases such as high blood pressure, high blood sugar, high blood lipids, and high uric acid.

Lai Xiuyi, a nutritionist from the Nutrition Group of Cathay Hospital, said that if you want to eat healthily and less burdened during the Chinese New Year, you still need to have a balanced and appropriate diet and think twice before acting, so that you can have a relaxing and healthy Spring Festival holiday.

Be moderate when attending banquets and remember the "Four Less and One More Principle"

Chinese people always have endless feasting and drinking during the Chinese New Year. When attending the unavoidable social gatherings, we must remember that the secret to healthy eating is to grasp the principle of "four less and one more": less oil, less salt, less sugar, less meat and more fiber.

Banquet dishes are mostly characterized by large amounts of fish and meat, and are often cooked by frying or pan-frying to enhance the aroma of the food, or using heavier sauces and stews to increase the flavor. As for ingredients, especially meat, in order to have a richer and smoother taste, most people choose parts with more fat, such as pork belly, marbled pork, and marinated pork. Of course, delicious food is hard to resist, but think about it before you open your mouth. The animal fat in the fat, the salt in the sauce, and the high amount of oil used in frying are the culprits of obesity and chronic diseases.

When you pick up your chopsticks, try to avoid fried and pan-fried foods. There should be no more than 2 kinds of fried foods on the table. Choose seafood, skinless chicken, etc. with low fat content to reduce the intake of animal fat. A diet high in fish and meat will often increase the burden on the stomach and intestines, so be moderate and don't eat too much. Choosing meat, shrimp and crab with bones and shells will take you longer to eat, make you feel more satisfied, and make it easier to control the amount you eat.

The desserts and sugary drinks at the banquet are high in calories. A cup of 350cc sugary drink has about the same calories as half a bowl of rice. Sugar-free tea and fruit are healthier choices. Desserts and sugary drinks can be tasted lightly.

In addition, eat more vegetables in the side dishes and do not waste the vegetables and fruits on the plate to increase fiber intake. Seasoning sauces contain a lot of oil and salt. Drain the sauce and thickening soup before eating. Use the sauce as a dip instead of mixing it with food to reduce salt intake. Thick soups are higher in calories and oil, so try to choose clear soups.

Nutritionist Lai Xiuyi reminds us that desserts and sugary drinks at banquets are high in calories. A cup of 350cc sugary drink has about the same calories as half a bowl of rice. Sugar-free tea and fruit are healthier choices, and desserts and sugary drinks can be tasted lightly. Don't drink too much alcohol. The limit for boys is 2 servings a day, and for girls is 1 serving a day. The amount of each serving: 1 can of beer, 120cc of red wine, or 45cc of liquor. If you drink liquor, you can add more ice cubes to dilute it. Never drink and drive.

Control calories and avoid the temptation of snacks and drinks

It is a rare time for family and friends to get together during the Chinese New Year, and it is inevitable to eat some snacks and drink some drinks. However, these snacks and drinks, in addition to bringing short-term happiness, will make you consume more calories. Whether it is traditional cakes, snacks and drinks, avoid being too sweet and too oily. In addition to the main meals, the daily dietary calories, snacks, fruits and drinks must also be calculated. If you have eaten too much at the main meals, you must be "mentally aware" and control the intake of snacks and drinks to avoid gaining weight unknowingly.

Although it is more difficult to control your diet during the Chinese New Year, you should still be careful so that you don’t have to worry about spending money to lose weight or poor disease control after the Chinese New Year.

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