How to Eat Rich and Healthy During the Spring Festival
2024-02-08
Losing three pounds during festivals and improper diet can also affect health. How to achieve a healthy diet during the Chinese New Year holiday? Ma Li, Director of the Nutrition Department of Yueyang Integrated Traditional Chinese and Western Medicine Hospital affiliated with Shanghai University of Chinese Medicine, provides five tips. Reasonable combination of staple foods and careful selection of meat is the main source of energy for the day. However, during the Spring Festival, skipping or consuming too much pastry as a staple food can lead to excessive intake of calories, fat, protein, and other nutrients. Therefore, during the Spring Festival, it is advisable to consume staple foods in moderation and pay attention to the combination of thickness and texture to increase dietary fiber and B vitamins. Mary suggests that coarse grains account for 1/3 to 1/2 of all staple foods per day, with a daily intake of 50g to 150g of whole grains and beans, and 50g to 100g of potatoes. Fresh vegetables and fruits are rich in vitamins, minerals, dietary fiber, and plant compounds, which have strong antioxidant and immune regulating advantages. Recommended fruits range from 200g to 350g per day, with as many varieties as possible; There are more than 5 types of vegetables per day, and it is best to consume more than 500 grams, half of which are dark colored vegetables. During the Chinese New Year, excessive intake of fat is often necessary. Animal based foods should prioritize fish and shrimp with low fat content and high levels of unsaturated fatty acids; Secondly, poultry with lower fat content and a better fatty acid composition than animal fats; Once again, lean animal meat with low fat content and rich iron content. Healthy cooking involves more steaming, stewing, and less frying, grilling, and frying. Mary pointed out that cooking temperature and time are the determining factors of whether cooking is appropriate. Frying, frying, grilling, and other cooking methods use oil as a medium or directly contact food ingredients with fire. The cooking temperature is relatively high, which not only increases fat intake and nutrient loss, but also may produce carcinogenic substances such as phenyleneamide and heterocyclic amines. Steaming, boiling, and stewing, with a cooking temperature of around 100 ℃, have less denaturation on the bioactive components of the food, which is conducive to the nutritional function of natural food, more nutritious, and safer. Limit alcohol consumption to avoid excessive and slow drinks. It is inevitable to have two glasses during the Chinese New Year holiday. Mary said that if you cannot avoid drinking alcohol, try to choose low alcohol drinks, drink slowly, do not drink on an empty stomach, and do not drink carbonated drinks at the same time. According to the Dietary Guidelines for Chinese Residents, if adults drink alcohol, it is better to control the daily alcohol intake within 15g, which is equivalent to about 450ml of beer, 150ml of wine, 50ml of 38% Baijiu, or 30ml of highly Baijiu. Reminder again, it is best not to drink in small amounts. Snacks should be appropriately graded and classified to be cautious of excessive consumption during the Chinese New Year. Snacks are essential. Mary said that snacks should not be blindly chosen. "Snacks are divided into three levels: regular consumption, moderate consumption, and restricted consumption.". Snacks that can be frequently consumed are rich in nutrients, often low in fat, salt, and sugar, such as milk and dairy products, fresh fruits, nuts, whole wheat bread, steamed or baked sweet potatoes, etc. During the Chinese New Year, you can choose this type of food as a snack, but you need to control your intake. Moderately consumed snacks refer to those that are relatively nutrient rich but contain or add moderate amounts of oil, salt, and sugar, such as milk slices, chocolate, raisins, etc. In addition to controlling intake, it is necessary to limit the frequency of consumption of such foods
Edit：Ying Ying Responsible editor：Shen Chen
Source：https://paper.xinmin.cn
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