As the Dragon Boat Festival approaches, many people are preparing to buy or make rice dumplings (zongzi) to celebrate. While delicious, these festive treats can be heavy on calories if consumed in excess. According to Dietitian Gao Famin from the Department of Nutritional Therapy at Zhenxing Hospital, you can enjoy zongzi without gaining weight by following four key principles: "less oil, less salt, less sugar, more fiber," "avoid dipping sauces," "balanced intake," and "get active outdoors."
Gao explains that common types of zongzi in Taiwan include northern-style, southern-style, alkaline, taro, Beijing, Cantonese, and Huzhou varieties. Traditional meat zongzi often contain high-fat, high-calorie ingredients such as glutinous rice, peanuts, pork belly, and salted egg yolk. Some are even stir-fried in oil before being wrapped, pushing the calories of a single zongzi up to 700 kcal—or even 1,200 kcal for a Cantonese-style one.
If you eat zongzi without adjusting the rest of your meals, you may easily exceed your daily caloric needs and increase the risk of cardiovascular diseases. For example, an adult with a healthy body weight of 60 kg and a sedentary lifestyle typically requires around 1,800 kcal per day. Consuming an extra 7,700 kcal could result in a 1 kg weight gain. Fortunately, by following four simple guidelines, you can enjoy delicious zongzi while staying healthy and fit.
1. Less Oil, Less Salt, Less Sugar, More Fiber
When making or choosing zongzi, opt for cooking methods that use less oil and salt. Replace glutinous rice with whole grains like purple rice, barley, oats, or red quinoa. Choose lean meats like chicken or seafood instead of fatty pork belly. For fillings, go with lotus seeds, beans, mushrooms, or bamboo shoots instead of oily peanuts.
2. Avoid Dipping Sauces
Many people enjoy zongzi with salty sauces such as sweet chili sauce or soy paste, which are high in sodium. Since zongzi are already seasoned, these sauces can push your sodium intake over the recommended daily limit of 2,400 mg, raising the risk of high blood pressure and cardiovascular disease. Alkaline zongzi are often paired with sugar or syrup, leading to additional hidden calories.
3. Balanced Intake
Zongzi are primarily made with glutinous rice, which falls under the grains category. Adjust your other meals to reduce overall grain intake and prevent overconsumption. Also, since zongzi lack vegetables, be sure to eat more greens during the day.
4. Outdoor Activities
Take advantage of the long weekend to get outside with your family. Activities like hiking or cycling not only help you burn off festive calories, but also stretch your body and lift your spirits.
(Source: United Daily News)
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