The Department of Health recommends 42 healthy rice dumplings with an average calorie of 300 kcal

Next Saturday, the 23rd, is the Dragon Boat Festival. Zongzi is a delicacy that fits the occasion. The National Health Service of the Department of Health recommends 42 types of healthy zongzi that are reduced in calories, high in fiber, low in oil, and made with local and healthy ingredients. The average calorie count is only 300 calories, allowing people to eat zongzi without gaining weight easily.

The "Millet Banana Zongzi" from the Fuxing Township Tribal Health Center uses ingredients that reflect the characteristics of the aboriginal food culture, and one zongzi has only 167 calories. (Photography by Zhang Yawen)

Chiu Shu-ti, director of the National Health Administration, said that a traditional rice dumpling weighs about 250 grams and is filled with pork, mushrooms, egg yolks, dried shrimps and fried in oil. It has at least 500 calories, which is equivalent to the calories in two bowls of rice. If compared to participating in a 500-meter dragon boat race, it would take 16 trips, or 8,000 meters, to burn off the calories. Therefore, she called on the health bureaus of all counties and cities to guide local catering operators, hospitals, and communities to develop distinctive healthy rice dumplings with an average calorie content of only 300 calories.

Among them, the one with the lowest calories is the "Millet Banana Zongzi" from the Fuxing Township Tribal Health Creation Center. One zongzi has only 167 calories. The ingredients reflect the characteristics of the aboriginal food culture. Banana and millet are used as fillings in a ratio of 1:3, spread in the middle of banana leaves, wrapped, and then steamed in an electric cooker. No seasoning is added during the production process, and the natural sweetness of millet and banana is the only advantage.

The "Shiding Osmanthus Zongzi" from Shiding Yilizong has only 196 calories. This is a flavor developed by the founder "Xia Zai Ma" combining the local specialty osmanthus of Shiding. The ingredients for 10 servings of zongzi include: 1 catty of glutinous rice, 30 grams of osmanthus, 1 catty of warm pork shoulder meat, 30 grams of shiitake mushrooms, and 100 grams of lotus seeds. It uses low-oil and low-salt seasoning and traditional wooden barrel steaming method, which makes the zongzi not greasy and has the unique fragrance of osmanthus.

The "Yuanqi Slimming Zongzi" launched by Hsinchu Cathay Hospital replaces traditional fatty meat with soybeans, salmon fillets and chicken breast to reduce saturated fatty acids, while adding pine nuts to increase the good cholesterol in the blood. The glutinous rice is replaced with multi-grain rice, and red yeast rice is used to neutralize the taste.

The "Yuanqi Slimming Zongzi" launched by Hsinchu Cathay Hospital replaces traditional fatty meat with soybeans, salmon fillets and chicken breast. (Photography by Zhang Yawen)

Director Chiu Shu-ti said that there are two principles to follow when eating rice dumplings wisely: the first is to "replace staple food". Even if you eat the improved healthy rice dumplings, one dumpling is equivalent to the calories of a bowl of rice, so the amount of staple food you originally eat should be reduced; the second is to "share more". You can share rice dumplings with your family to avoid indigestion symptoms such as excessive stomach acid, bloating, upper abdominal pain or nausea. Even if you live alone, you can eat rice dumplings in multiple meals.

In addition, when enjoying rice dumplings, the amount of dipping sauce should be reduced, and it is recommended to pair it with more vegetables, such as blanched vegetables, cold dishes or vegetable soup. Eat plenty of fruit after meals to achieve a balanced diet.

The improved rice dumplings recommended by various counties and cities will be placed on the Obesity Prevention and Control Network (http://obesity.bhp.gov.tw) and the "Enjoy Health App" health tips (people can download it for free at Android Market or Apple App Store), teaching people how to choose ingredients wisely, make rice dumplings healthily, and providing sales information.