Chinese New Year is a joyful occasion for reunions and feasting with family and friends. While we should enjoy the celebrations, it can be easy to get carried away with eating and drinking and we might soon find ourselves with unwanted weight gain once the festivities are over.
Tips for Mindful Eating
1. Set a limit for yourself with snacks
Many different snacks are enjoyed during Chinese New Year. With too much indulgence in these festive treats, the calories, fat, sugar and sodium can add up. Set a goal for yourself on how much snacks you would like to enjoy for the day and aim to stick to it.
This table can help you to calculate how many calories Chinese New Year snacks and treats may contribute:
|
Snack |
Calories |
Fats |
Sugar |
|---|---|---|---|
|
Love Letter 1 piece (13g) 3 pieces (39g) |
56 kcal
168 kcal |
1.5g
4.5g |
4.7g
14.1g |
|
Bak Kwa 1 slice (57g) |
229 kcal |
8g |
24g |
|
Pineapple Tart 1 piece (20g) 3 pieces (60g) |
93 kcal
279 kcal |
3.6g
10.8g |
6.2g
18.6g |
|
Kuih Lapis 1 slice (48g) |
237 kcal |
18.4g |
12.1g |
|
Cashew nut cookie 1 piece (12g) 3 pieces (36g) |
62 kcal
186 kcal |
3.2g
9.6g |
1.4g
4.2g |
|
Shrimp Roll 1 piece (4.5g) 1 bowl (40g) |
23 kcal
204 kcal |
1.4g
12.4g |
0.2g
1.8g |
VS
|
Snack |
Calories |
Fats |
Sugar |
|---|---|---|---|
|
Gardenia Banana Walnut Bread (1 slice, 40g) |
108 kcal |
1.7g |
7g |
2. Choose healthier snacks and fresh ingredients
Opt for wholegrains such as wholemeal bread, fresh fruits (e.g. Mandarin orange), and nuts instead of high-calorie snacks such as pineapple tarts or Bak Kwa. For meals, choose fresh vegetables and lean meats instead of processed ingredients which tend to be higher in sodium and fat.
3. Have a healthy snack before going for visits
Filling up your stomach with healthier snacks such as wholemeal bread and fruits prior to visiting can help to prevent over-eating and indulging during visits later.
4. Choose water or sugar-free beverages
Sweetened beverages provide calories and sugar, and very little of other beneficial nutrients. Plain water and no-sugar drinks (e.g. Oolong Tea, Red Tea) can keep you hydrated without the added sugars and calories.
5. Get some exercise between house visits
Plan your visiting routes to include more walking and use the stairs instead of the lift to help you clock in more steps and physical activity throughout the day. Alternatively, you may also set aside some time before or after a day of visits to maintain regular exercise.
References:
- https://www.healthhub.sg/live-healthy/how_to_survive_chinese_new_year_feasts
- https://www.healthxchange.sg/food-nutrition/food-tips/healthy-eating-tips-chinese-new-year
- HPB Energy & Nutrient Composition of Food database
- https://www.rafflesmedicalgroup.com/health-resources/health-articles/chinese-new-year-food-guide/
- https://www.healthhub.sg/live-healthy/spring_to_health_cny