Dad's steak meal is low in calories, so you won't get fat after lunch

Honor your father with a sumptuous meal, which may add more burden to your body! Nutritionists said that many children are accustomed to celebrating Father's Day with family dinners, but a big meal can easily have thousands of calories, which is more than half of the calories that fathers need every day. It is better to make afternoon tea at home instead of a restaurant meal. Nutritionists designed a walnut cake with fruit wine. A single serving has only 322 calories. You can enjoy a warm afternoon tea time and save the trouble of queuing and squeezing in the restaurant.

Eating a big meal to celebrate Father's Day may lead to obesity due to excessive calorie intake. Nutritionists recommend replacing the normal three meals with light afternoon snacks to reduce calorie intake. (Photography by Luo Huiwen)

A Father's Day meal contains more than half the daily calorie requirement

He Yizhen, a nutritionist at the Zhongxing branch of Taipei City United Hospital, said that normal-sized men in their 50s and 60s should consume about 1,800 calories a day. However, if people eat a little bit of each dish at Father's Day gatherings, each person will consume at least 1,000 calories per meal. Taking a Western meal as an example, an 8-ounce sirloin steak with a lot of fat has about 700 calories. If you add soup, salad, dessert, drinks and other side dishes, the total calories will exceed 1,000 calories, which is more than half of the daily requirement.

Excessive calorie intake can easily lead to obesity and increase the risk of cardiovascular disease, diabetes, hypertension, degenerative arthritis, metabolic syndrome, dyslipidemia and other diseases. Therefore, nutritionist He Yizhen recommends that filial children who care about their fathers' health should replace high-calorie meals with light handmade low-calorie afternoon tea. This can not only retain the purpose of a warm gathering, but also take health into consideration.

A single serving of walnut whole wheat cake and fruit wine has only 322 calories, which is lower in calories than the average cake afternoon tea set. (Photography by Luo Huiwen)

It is easier to protect your health by replacing big meals with snacks

The sweetheart afternoon tea recommended by nutritionist He Yizhen includes walnut whole wheat cake and fruit wine. One serving contains 322 calories, 6.7 grams of protein, 10.5 grams of lipids, 50.3 grams of carbohydrates, and 3.5 grams of dietary fiber. Compared with an ordinary serving of cheese cake and black tea, it has 150 calories less, 6.5 grams less fat, and 3.5 grams more fiber.

Cooking demonstration: Walnut cake. (Photography by Luo Huiwen)

【Walnut Cake】 (5 servings)

• Ingredients: 70 grams of whole wheat flour, 25 ml of olive oil, 2.5 eggs, 40 cc of milk, 15 grams of walnuts, 15 grams of raisins, 65 grams of fine sugar, 1/2 spoon of baking powder.

• practice:

  1. Mix egg yolks, milk, oil and a little sugar until well combined.

  2. Sift baking powder and whole wheat flour into batter.

  3. Beat egg whites with sugar until stiff peaks form, then add into the above batter.

  4. Add walnuts and raisins to the batter and mix well.

  5. Install the mold and smooth the surface with a scraper.

  6. Preheat the oven to 170°C and bake for 40 minutes.

  7. After cooling, divide.

• Description: Walnut whole wheat cake is made with whole wheat flour. It is richer in fiber than cakes made with ordinary flour. If you are allergic to gluten, you can also use rice flour to make it. The cake uses raisins and a little sugar to enhance its flavor. No decorations such as fresh cream are used. Olive oil is used instead of ordinary butter to reduce trans fat intake. Walnuts rich in unsaturated fatty acids and vitamin E are added to enhance its flavor, providing a healthy cake with low oil and low calories.

Cooking demonstration: Fruit wine. (Photography by Luo Huiwen)

【Fruit wine】 (5 servings)

• Ingredients: 300cc red wine, 130g apples, 3 oranges, 150g mango, 150cc sparkling water, 40g sugar, some ice cubes.

• practice:

  1. Take 1 orange and squeeze the juice for later use.

  2. Wash and slice the remaining oranges, apples, and mangoes and set aside.

  3. Add 150cc of water to white sugar to make syrup for later use.

  4. Place the above fruits in a glass container, add red wine, season with sugar water, cover, and place in the refrigerator.

  5. Add sparkling water and ice before drinking.

• Description: Fruit wine is based on grape wine and is rich in polyphenols. It has antioxidant properties and can reduce the mortality rate of cardiovascular diseases. Adding a portion of fresh fruit can increase the intake of phytochemicals and fiber. Studies have shown that consuming more than 20 grams of fiber per day can help stabilize blood sugar, regulate blood fat and promote intestinal health, thereby reducing the risk of colorectal cancer. For dads who are not good at drinking, fruit wine can be replaced by sugar-free black tea, which can reduce the calories by another 105 calories.

【Intimate Reminder】：

Nutritionist He Yizhen said that in order to avoid excessive daily calorie intake, a balanced diet should be the basis, with a balanced intake of the six major food groups, three meals a day, no overeating, no snacks, no sugary drinks, etc. Replace alcohol with unsweetened tea during social events to avoid excessive calorie intake and protect the liver of a hard-working father. If you must drink, it is recommended that men consume no more than 2 servings of alcohol equivalents (about 240c.c. of red wine) a day. In addition, increasing the intake of vegetables in the diet can increase satiety and help with weight control.