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How to Choose New Year's Dishes? 6 Tips for Eating Healthy and Enjoying the Festive Season

Choose Seasonal Fresh Ingredients for New Year's Dishes: Add More Vegetables and Fruits, Reduce Processed Meats (Photo credit: National Health Administration FB)
Choose Seasonal Fresh Ingredients for New Year's Dishes: Add More Vegetables and Fruits, Reduce Processed Meats (Photo credit: National Health Administration FB)

As the Lunar New Year approaches, enjoying a family reunion dinner with New Year’s dishes is a significant tradition. However, many New Year dishes are prepared with frying, deep-frying, or sweet-and-sour methods, leading to excessive calorie intake and increased risks of obesity and related diseases.

Traditional dishes like Buddha’s Delight, chicken soup, pork knuckles, and sweet-and-sour fish can exceed 2,600 calories per meal, far surpassing the 700-calorie requirement for an average 60-kilogram adult. Without proper control during the New Year holiday, one could gain about 2.2 kilograms in 9 days, equivalent to biking 713 kilometers to burn off the excess calories.

To celebrate a healthy New Year, the Health Promotion Administration offers six dietary tips to help people eat a balanced diet and avoid overconsuming calories.How to Choose New Year’s Dishes? 6 Tips for a Healthy and Happy Celebration (Photo credit: National Health Administration FB)

Tip 1: Choose Whole Grains and Minimally Processed Foods
Select 1.5 fist-sized portions of whole grains per meal, such as brown rice, whole wheat noodles, or yam. Traditional dishes like sticky rice cakes and taro pudding often contain high amounts of fat and sugar, so eat them in moderation.

Tip 2: Reduce Processed Meats
Share meat dishes like pork ribs or whole chicken with friends and family to avoid overeating. Opt for lean proteins such as shrimp or chicken breast and reduce consumption of smoked or processed meats to limit additives.

Tip 3: Opt for Steamed, Boiled, or Cold Dishes
Prioritize steamed, boiled, or cold dishes and avoid deep-fried or sweet-and-sour options. Include one teaspoon of nuts like almonds or walnuts per meal as a healthy snack.

Tip 4: Add Vegetables for Fiber
Consume 1.5 fist-sized portions of vegetables per meal. Choose 2–3 vegetable dishes or hot pot ingredients such as mushrooms or watercress to boost dietary fiber and aid digestion.

Tip 5: Choose Seasonal Fruits
Replace sugary New Year snacks with seasonal fruits like oranges or strawberries. Consume a fist-sized portion of fresh fruit per meal to promote gut health and immunity.

Tip 6: Stay Hydrated with Water or Unsweetened Drinks
Drink plenty of water or unsweetened beverages and avoid sugary drinks. Consume 1.5 to 2 servings of plain milk daily to supplement calcium and protein for health maintenance.

The Health Promotion Administration also encourages increased physical activity during the New Year holiday, such as walking or cycling, to burn excess calories. Use the “My Plate” balanced diet guide to make each meal healthier and share a joyful and healthy Lunar New Year with loved ones.

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