As the Lunar New Year approaches, gathering with family and friends to enjoy traditional holiday dishes is a cherished custom. However, the festive atmosphere often leads to overeating, resulting in excessive calorie intake and increased risks of obesity and related health issues. Popular dishes like Buddha Jumps Over the Wall, chicken soup, pork knuckles, sweet and sour fish, lion's head meatballs, sticky rice cakes, and eight-treasure taro pudding are often prepared using methods like deep-frying, pan-frying, heavy sauces, and sweet glazes. A single meal can easily exceed 2,600 kcal (see Appendix 1). For a sedentary adult weighing 60 kg, one meal only requires around 700 kcal—meaning you would need to jog over 103 laps around a track (about 31 km) to burn off the excess calories. If indulging continues unchecked throughout the 9-day holiday period, it could result in a weight gain of about 2.2 kg (see Appendix 2). To burn off this surplus, you would need to cycle from Taipei to Hualien via Pingtung—a 713 km ride at 10 km/h! So whether you're cooking at home or dining out, it's recommended to choose dishes that are lower in oil, sugar, and salt, and richer in fiber. Follow the “My Plate” balanced diet model and these 6 Smart Tips from the Health Promotion Administration to enjoy the New Year in a healthy, balanced, and joyful way.
Tip1、Choose Whole Grains in Their Natural Form
For each meal, aim for 1.5 fist-sized portions of whole grains like brown rice, whole wheat noodles, taro, pumpkin, yam, and red beans. These options are rich in vitamins, minerals, and fiber. Avoid overindulging in high-fat, high-sugar dishes like sticky rice cake or taro desserts.
Tip2、Opt for Fresh Protein, Limit Processed Meats
Protein (beans, fish, eggs, meat) should be limited to one palm-sized portion per meal. Share large meat dishes like pork ribs or whole chicken to avoid overeating. Choose leaner meats like shrimp, sea cucumber, squid, beef shank, and chicken instead of fatty cuts like pork knuckles or Dongpo pork. Avoid processed meats like meatballs, smoked sausage, and cured meats to reduce intake of additives and colorectal cancer risks.
Tip3、Steam, Boil, or Toss—Add Nuts for Extra Nutrition
Select cooking methods like steaming, boiling, or cold tossing. Swap sweet and sour fish for steamed fish, or crispy fried chicken for Shaoxing wine chicken. Skim off solidified fat from soups before reheating. Add a thumb-sized portion of nuts per meal (e.g., 2 almonds, 2 cashews, or 1 walnut) as appetizers or snacks.
Tip4、Load Up on Vegetables for More Fiber
Aim for 1.5 fist-sized portions of vegetables per meal. Choose 2–3 vegetable-based dishes. Add fresh vegetables to meat or soup dishes (e.g., radish in stews, cabbage or mushrooms in hot pots). You can also add cooked greens or stir-fried veggies like green peppers or bamboo shoots for added fiber and satiety.
Tip5、Seasonal Fruits for Sweetness and Health
One fist-sized portion of fruit per meal is ideal. Choose fresh seasonal fruits like citrus, cherry tomatoes, grapes, wax apples, or strawberries over candies and sugary snacks. Fruits are rich in vitamins (A, C, E) and fiber, supporting digestion, satiety, and immune health.
Tip6、Drink Water and Sugar-Free Beverages
Plain water is the healthiest option. Also aim to drink 1.5–2 cups of plain milk daily. Avoid sugary drinks and toppings like tapioca pearls or puddings, which are high in sugar and calories. Choose plain water, unsweetened drinks, or unflavored milk instead. Plain milk provides calcium, protein, and essential vitamins and is a better choice than flavored or sweetened milk.
The Health Promotion Administration also encourages everyone to stay active during the holidays. Go out for walks or bike rides with family and friends to burn off extra calories. Apply the “My Plate” principles to your holiday meals and daily life. Wishing everyone a joyful and healthy Year of the Pig!
(Source: Ministry of Health and Welfare)
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