Don’t gain weight during the Chinese New Year! 7 Tips for Smart Eating

The Spring Festival is a time for families to reunite. In order to celebrate this rare moment, from New Year's Eve to the fifth day of the first lunar month, there is always meat and fish on the dinner table every day. According to statistics, the Chinese people will gain an average of 2 to 3 kilograms during the Chinese New Year! If you indulge in greed and end up with obesity, three high diseases, it would be a waste of time. How should we grasp the correct dietary principles? What health risks are hidden behind the table full of delicious food?

【How much calorie intake is needed】

The body's daily basal metabolism and physical activities all rely on sources of calories. Depending on different conditions, such as age, gender, activity level, other stresses, etc., each person's calorie needs will vary. The National Health Administration of the Ministry of Health and Welfare recommends a reference table for nutritional intake for the Chinese people, which can establish benchmark indicators for our daily diet.

【7 Tips to avoid gaining weight during the Chinese New Year】

Are you also surprised when you see the high calories of various dishes on the table? It is a rare and precious time for family to get together. If you still have to worry about a lot of things, wouldn’t it be a big disappointment? Nutritionist Chen explained that in fact, as long as you use your brain, make good use of little tips when preparing New Year’s dishes, and be careful when enjoying the delicacies, you can make the reunion dinner happy and healthy.

Tips 1／Replace whole grains with each other

You may want to eat the radish cake, rice noodles, and dumplings on the table, but try to control the total calories! Only eat a quarter bowl of noodles and rice, with half a slice of radish cake and 2 dumplings. If you want to eat starchy products such as steamed cake after the meal, use the principle of mutual substitution to make your choices.

Tip 2／Select the big fish and meat first

Although reunion dinners are inevitable with meat and fish, as long as you give priority to meat with lower fat content, such as white meat such as chicken, fish, seafood, etc., or replace them with beans, and reduce the intake of red meat such as pork and beef, you can effectively reduce calories.

Nutritionist Chen Yazhen specifically reminds that you should still be careful when choosing white meat. For example, chicken breast is better than chicken thigh, and the skin should be peeled before eating. Seafood is high in cholesterol, such as crab roe, shrimp heads, squid, etc. should be avoided from being consumed too much, so that you can enjoy delicious food while taking your health into consideration.

Tips 3/Eat five kinds of fruits and vegetables every day

The intake of fruits and vegetables is relatively insufficient during the Chinese New Year, but we should still maintain at least 3 servings of vegetables and 2 servings of fruits every day. Nutritionist Chen explained that fruits and vegetables themselves are low in calories and high in fiber, and they can easily make you feel full after eating them. Timely supplementation can reduce the intake of other foods.

Tips 4／Eat low-calorie snacks instead

When it’s time to chat after dinner, in addition to the basic melon seeds and pistachios, you may want to consider healthier snacks, such as dried konjac and seaweed, which are good choices. However, please note that commercially available products may have too many seasonings added to enhance the flavor. Consumers can refer to the nutrition label on the back of the product before purchasing. In addition, homemade low-sugar, slightly sweet red bean soup is also a popular healthy snack.

Tips 5／Sugar-free drinks are more thirst-quenching

Commercially available sugary drinks are not only high in calories but also do not quench thirst. It is recommended to drink boiled water when you are thirsty. If you want to try some flavorful drinks, you can consider sugar-free tea, or make your own lemonade with fresh lemons, or even make tea with sweet Chinese medicinal materials such as wolfberry and red dates, which will reduce the burden and be healthier.

Tips 6／Adjust cooking methods

Nutritionist Chen Yazhen suggests that following the cooking principles of less oil, less sugar and less salt can greatly reduce calorie intake. She recommends cooking by boiling, braising, steaming and other methods. In addition to reducing frying, thickened dishes should also be avoided because the thickening sauce easily absorbs oil. Generally, the floating oil on the top of boiled soups can be removed, but the floating oil cannot be seen in thickened dishes, which is a hidden calorie mine.

Tips 7／Maintain a healthy pace

Although everyone, young and old, hopes to have the highest quality relaxation time during the consecutive holidays, the lack of activity can easily lead to calorie accumulation. Therefore, it is better to invite relatives and friends to "go for a spring walk" together, visit other people's homes or go for an outing, which can reduce the chances of sitting on the sofa watching TV and eating snacks all the time. Maintain your usual healthy pace so that you don’t suffer from weight problems after the Chinese New Year.

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