Are you still eating lots of fish and meat for the New Year dinner? Nutritionist reveals: Six tips for New Year's Eve dinner, delicious and balanced without excess

The Lunar New Year is approaching, and every household is preparing to buy delicious New Year dishes. But after feasting on the sumptuous New Year dishes, people often worry about losing control of their weight. Are you still eating meat and fish for the New Year's Eve dinner around the fire? How can we eat New Year's Eve meals healthily and without burden? Nutritionist Xu Peili from the Zhongxing branch of Taipei City United Hospital suggested that people can use the plates at home and apply the six tips of "My Plate" designed by the National Health Administration of the Ministry of Health and Welfare to adjust the portions and proportions of the six major food categories. This way, people can enjoy delicious food without overeating during the Spring Festival.

Six tips for New Year dishes from "My Plate"

Tip 1: Eat as much rice as vegetables

Rice (fried rice, rice cake), pasta (fried noodles, rice noodles, vermicelli), cakes (radish cake, rice cake, steamed cake, glutinous rice balls), root vegetables (taro paste, pumpkin pie, sweet potato balls, corn), etc. are all whole grains rich in starch, and it is easy to eat too much if you are not careful. To balance it out, eat as much vegetables as whole grains to increase satiety.

Tip 2: Eat more vegetables than fruits

Common types of vegetables in winter include leafy vegetables (spinach, kale, chrysanthemum), leafy vegetables (long-year-old vegetable, cabbage, Chinese cabbage), cauliflower (white cauliflower, broccoli, day lily), root vegetables (carrots, white radish), fruit vegetables (winter melon, tomato, bell pepper), bean vegetables (bean sprouts, peas, green beans), mushrooms (shiitake mushrooms, king oyster mushrooms, fungus), seaweed (hair moss, nori, kelp), etc. They are all rich in dietary fiber, vitamins and minerals. Taking 1.5 fist-sized portions per meal should have obvious effects on weight control, lowering cholesterol, delaying blood sugar rise and preventing constipation.

Tip 3: Eat a fist-sized serving of fruit at each meal

The biggest difference between fruits and vegetables is that fruits are high in sugar and relatively high in calories. Because they are convenient and ready-to-eat, people often tend to eat too much. Xu Peili recommends that the amount of fruit consumed at each meal should be maintained at the size of a fist, and that it should be consumed twice a day. She reminds people with blood sugar problems to pay special attention to the amount of fruit they consume.

Formula 4: Beans, fish, eggs and meat in one palm

Pork, beef, lamb, chicken, duck, goose, seafood, eggs and soy products are high sources of protein in New Year dishes. However, some items have high fat content and the cooking methods, such as stir-frying, frying and deep-frying, also raise concerns about high calories. Therefore, it is more appropriate to consume the amount of a palm at each meal! It is recommended to use original, less processed, low-fat, lightly cooked ingredients such as tofu, fresh fish, chicken, etc. that are steamed, roasted, stewed, or mixed. This not only avoids excessive calories but is also easy to digest and absorb and will not cause bloating.

Tip 5: One teaspoon of nuts and seeds

Nuts and seeds include peanuts (candy), cashews (tarts), walnuts (crispy), almonds (slices), sesame seeds (glutinous rice), pine nuts, melon seeds, pumpkin seeds, sunflower seeds, etc. They are often mixed into dishes and snacks. Because they are rich in oil and are a concentrated source of calories, it is recommended to limit their consumption to no more than the size of a thumb (about one teaspoon) per meal and no more than one tablespoon in total per day.

Tip 6: Drink a glass of milk every morning and evening

Drinking a glass (240 ml/serving) of dairy products every morning and evening can increase calcium intake and maintain bone health. Other dairy products include sugar-free yogurt (240 ml/portion), sugar-free yogurt (210 g/portion), cheese (2 slices/portion), shredded cheese for gratin (35 g/portion), etc. which can also be consumed in moderation.

Nutritionist Xu Peili uses the "My Plate" New Year's meal selection technique to present different types of plates, which provides people with examples for reference to achieve a balanced diet and avoids indulging in unlimited amounts of delicious food. This allows everyone to eat everything, eat smartly, eat happily, and eat healthily without burden during the Spring Festival.

(Photo courtesy of Taipei Municipal United Hospital)

(Photo courtesy of Taipei Municipal United Hospital)

(Photo courtesy of Taipei Municipal United Hospital)

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