May you have surplus every year! Fish-themed New Year dishes add nutritional value

Fish dishes are an indispensable part of Chinese New Year dishes, symbolizing "abundance every year". Based on the concept of dietary guidelines, Cathay Hospital Nutrition Team has launched six "fish" themed dishes. By consuming fish rich in Omega-3 fatty acids and combining them with new daily simple cooking methods, health and deliciousness can be easily served on the table.

Cathay Hospital Nutrition Team launched six "fish" themed dishes. Pictured is nutritionist Chen Guanrong. (Photo courtesy of Cathay Hospital)

Nutritionist Chen Guanrong from the Nutrition Group of Cathay Hospital said that fish are rich in Omega-3 (ω-3) fatty acids, or n-3 fatty acids, which are a type of polyunsaturated fatty acid. Studies in recent years have found that n-3 fatty acids can reduce the formation of blood clots and inhibit inflammatory responses, and play an important role in the prevention of cardiovascular diseases. Many epidemiological studies have found that people who eat more fish have lower incidence of atherosclerosis, inflammation, autoimmune diseases and allergies, and also have lower incidence of breast cancer and prostate cancer. The n-3 fatty acids contained in deep-sea fish mainly include EPA and DHA, which are essential fatty acids that cannot be synthesized by the human body and are involved in many aspects of the human body's metabolism. Therefore, consuming deep-sea fish has many benefits to your health.

In addition, fish is the best source of vitamin D in natural food. Vitamin D can increase the absorption of calcium and phosphorus, and build and maintain bone density. Many studies have also confirmed that adequate vitamin D intake can prevent cancer (colorectal cancer, ovarian cancer, breast cancer, prostate cancer, etc.). Fish also contain vitamin D in natural foods, which can prevent night blindness and vision loss, and help treat a variety of eye diseases. It can also promote the immune system, enhance resistance, and maintain the health of the skin, hair and epithelial mucosa.

The new version of the daily dietary guidelines has changed from the original plum blossom pattern to a fan-shaped pattern (resembling a rainbow), and has incorporated the concept of portion size. The area of ​​food patterns presented has been adjusted based on the recommended daily intake of each type of food, allowing the public to distinguish between the six major types of food and have a clearer understanding of portion size.

The revised contents include staple foods, beans, fish, meat, eggs, and oils and fats. In terms of staple foods, whole grains and root vegetables are used to replace whole cereals and root vegetables. It is recommended that at least 1/3 should come from whole grains (such as ten-grain rice, oats, brown rice, etc.) to increase dietary fiber and micronutrients (vitamin B group, E, minerals calcium, magnesium, etc.). As for beans, fish, meat, and eggs, with the prevention of cardiovascular disease, hypertension, and cancer as the premise, low-fat soy products and fish are listed as daily choices. Nuts rich in unsaturated fatty acids are also added to the oils and fats to adjust the proportion of oils and fats. In addition to the concept of healthy eating, drinking water and exercise have also been added.