Dietitians give the low-down on the nutritional content of nine popular
Chinese New Year food items. They also tell how you can shave off some calories
Chopsticks are poised. Appetites are at the ready for those traditional
Chinese New Year delicacies everyone waits to dig into at this time of the
year. Yusheng, nian gao, kueh bangkit, shrimp rolls, love letters, pineapple
tarts and bak kwa are perennial favourites. What is the harm, you think, as you
help yourself to yet another slice of bak kwa. This is the time of the year to
indulge without guilt. While there is no need to be a worrywart, consider this
when you nibble on your next slice of bak kwa. If you weigh 60kg, you would
need to jog 30 minutes to burn the calories from that single slice of barbecued
meat, according to figures from the Health Promotion Board. The same goes for
other traditional festive foods.
Here is a list of favourite Chinese New Year delicacies with feedback from dietitians on their nutritional value – to help you know just how much gourmandising you can do and when you should stop.
Here is a list of favourite Chinese New Year delicacies with feedback from dietitians on their nutritional value – to help you know just how much gourmandising you can do and when you should stop.
MANDARIN ORANGES
This fruit is low in calories and rich in vitamin C and fibre. So eat your
fill.
ONE ORANGE (116g)
Fat: 0.3g Sugar: 10.6g Calories: 51
ONE ORANGE (116g)
Fat: 0.3g Sugar: 10.6g Calories: 51
PEANUTS
The thing about peanuts is that once you get going, you cannot stop. You
usually do not realise how many you have eaten. Instead of eating fistfuls
of these, dietitians recommend a mix of almonds, raw cashew nuts and
groundnuts. Peanuts are high in monounsaturated fat.A HANDFUL (20g)
Fat: 10g Sugar: 0.8g Calories: 113
YUSHENG
This appetiser looks healthy as it is made up of slices of pomelo, red pickled
ginger, cucumber, carrot, white radish, plum sauce, peanuts as well as Chinese
spice powder, ground cinnamon, toasted sesame, crackers and fish slices.
However, the crackers and sauce contain quite a few calories. These can be
replaced with unsalted peanuts. Add more fresh vegetables, less oil, less plum
sauce, less pickles and less crisps to reduce the calories, sugar and fat
consumed.
ONE SERVING (387g)
Fat: 42.6g Sugar: 15.5g Calories: 561
ONE SERVING (387g)
Fat: 42.6g Sugar: 15.5g Calories: 561
LOVE LETTERS
This traditional Peranakan treat is also known as kueh kapek or kuih belandah.
Made of flour, coconut milk, sugar and egg, love letters are high in calories,
fat, saturated fat and sugar, and can contribute to the risk of cardiovascular
diseases and weight gain.
TWO PIECES (26g)
Fat: 2.1g Sugar: 9.9g Calories: 112
TWO PIECES (26g)
Fat: 2.1g Sugar: 9.9g Calories: 112
SHRIMP ROLLS
They are made of dried shrimps, dried chillies, shallots, garlic, oil, salt, sugar, spring roll skins and eggs. Commercially prepared shrimp rolls are typically deep fried in palm oil, which is high in saturated fat. Eat them sparingly because they are high in calories, sodium and saturated fat.
ONE PACKET (45g)
Fat: 14g Sugar: 2g Calories: 228
They are made of dried shrimps, dried chillies, shallots, garlic, oil, salt, sugar, spring roll skins and eggs. Commercially prepared shrimp rolls are typically deep fried in palm oil, which is high in saturated fat. Eat them sparingly because they are high in calories, sodium and saturated fat.
ONE PACKET (45g)
Fat: 14g Sugar: 2g Calories: 228
KUEH BANGKIT
It contains a lot of sugar and coconut milk. The recommended daily serving is two to three pieces.
TWO PIECES (12g)
Fat: 2g Sugar: 2g Calories: 46
It contains a lot of sugar and coconut milk. The recommended daily serving is two to three pieces.
TWO PIECES (12g)
Fat: 2g Sugar: 2g Calories: 46
PINEAPPLE TARTS
Its ingredients include pineapple paste, eggs and sugar. This tasty pastry contains a lot of butter (fat). Consuming tarts in excess will lead to weight gain. You can choose tarts with less sugar and which are trans fat free.
TWO PIECES (40g)
Fat: 8g Sugar: 12g Calories: 164
TWO PIECES (40g)
Fat: 8g Sugar: 12g Calories: 164
BAK KWA
It is made of minced pork marinated in fish sauce, dark and light soya sauce, rice wine, sugar and honey. It is high in calories, sodium and sugar. Too much of it can contribute to weight gain and increase your risk of hypertension. Bak kwa is considered a “heaty" food in traditional Chinese medicine, so consuming too much may result in coughs, sore throats and ulcers.
ONE SLICE (57g)
Fat: 7.8g Sugar: 24.5g Calories: 229
ONE SLICE (57g)
Fat: 7.8g Sugar: 24.5g Calories: 229
NIAN GAOThis high-caloried treat contains glutinous rice flour, brown sugar and oil. Enough said.
ONE SLICE (20g)
Fat: 0.1g Sugar: 7g Calories: 46
ONE SLICE (20g)
Fat: 0.1g Sugar: 7g Calories: 46
- MONOUNSATURATED FAT lowers the risk of heart disease by reducing the total cholesterol and low-density lipoprotein (bad) cholesterol levels. Found in: Olive oil, peanut oil, canola oil, avocados, nuts and seeds.
- SATURATED FAT increases the risk of heart disease by increasing your total and bad cholesterol. Found in: Animal products (such as meat, poultry, seafood, eggs, dairy products and lard), and coconut, palm and other tropical oils.
- TRANS FAT raises low-density lipoprotein (bad) cholesterol levels and lowers (good) high-density lipoprotein levels. Found in: Commercially baked goods (such as crackers, cookies and cakes).
Dietitians: Ms Lydia Tan, dietitian at the Adult Health Division, Health Promotion Board; Ms Charmaine Toh, dietitian at the Department of Nutrition and Dietetics of Tan Tock Seng Hospital; Ms Jenny Ng, dietitian at Ren Ci Hospital and Medicare Centre; Mrs Magdalin Cheong, chief dietitian of Dietetic & Food Services at Changi General Hospital.
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