CNY Calorie Survival Guide

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.

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

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

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

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

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

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

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

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

• 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.

Infections: What You Need to Know

“I caught [the] flu while in Singapore two years ago which then managed to become a viral infection giving the symptoms of a heart attack,” wrote a forum member at ExperienceProject.com, sharing his experience of viral infection. “Despite several hospital visits, doctors found no sign of heart disease and eventually, despite having occasional BP readings of 240/130, dismissed my symptoms as ‘being nothing wrong'.”

“I discussed the continuing decline in my health with my GP and the possibilities of a viral infection,” the forum member continued. “His advice was that he could not treat a virus and blood pressure pills would control the spikes, which they did not. Faced with increasing weakness and chest pains usually randomly around the chest and at any time of the day or night, I turned to alternative treatment.”

According to an article by Christian Nordqvist at MedicalNewsToday.com, many of us develop a wide range of infections but fight them off rapidly. Some people however develop persistent, long-term chronic infections. The majority is due to viruses such as hepatitis or herpes. Chronic bacterial infections are more likely to affect patients with diabetes as well as those with weakened immune systems.

Among the most common causes of infections mentioned in the MedicalNewsToday.com article are viral, bacterial and fungal infections. The following information is an adapted excerpt from the article.

Viral infections

Viruses are tiny organisms, much smaller than bacteria or fungi. The virus invades its host or the person with the virus and attaches to a cell, entering it and releasing genetic material (DNA or RNA). This genetic material helps the virus multiply and takes over control of the cell, making it replicate the virus. A cell that has this genetic material inserted into it cannot function properly and soon dies. When it does, it releases new viruses which infect new cells.

A person can get infected by:

• Inhaling the virus (breathing it in)
• Being bitten by infected insects or parasites
• Through sexual contact

Respiratory infections of the upper airways, nose and throat are the most common forms of viral infections. Some antiviral medications may help by either undermining the virus' ability to reproduce or by boosting the patient's immune system.

Bacterial infections

Bacteria are tiny single-cell microorganisms belonging to a group all by themselves, usually a few micrometers in length that normally exist together in millions. A gram of soil typically contains about 40 million bacterial cells. A milliliter of fresh water usually holds about one million bacterial cells.

Bacteria can live in virtually any kind of environment, from extremely hot to cold, some even in radioactive waste. A number of bacteria live in our bodies, on our skin, airway, mouth, digestive and urinary tracts—most of the time without causing any harm to the host.

A relatively small number of bacteria cause diseases in humans. Some of the most deadly diseases and devastating epidemics in human history have been caused by bacteria, including:

• Cholera
• Diphtheria
• Dysentery
• Plague
• Pneumonia
• Tuberculosis
• Typhoid
• Typhus

Bacterial infections typically show up with localized redness and heat, inflammation (swelling) and pain. Even with a throat infection, a bacterial infection will usually have more severe pain on one side of the throat. If there is pain in just one ear, it is likely to be a bacterial infection.

Fungal Infections

Fungal infection or mycosis is caused by the presence of parasite fungi in or on a part of the body. Some fungi reproduce through very small airborne spores which people either inhale or pick up on their skin.

Patients on long-term strong antibiotics are at higher-than-normal risk of developing a fungal infection. Strong antibiotics can eventually reduce the population of good bacteria which help maintain the balance of microorganisms in the intestines, mouth, vagina and other parts of the body. If enough of these good bacteria are destroyed, the fungi have an opportunity to grow and cause health problems for the host.

Patients with weakened immune systems, such as those with HIV/AIDS and individuals receiving chemotherapy have a higher risk of developing a fungal infection. Diabetes patients, especially those who do not have good disease control are also more susceptible.

Useful Information on Treatments for Infection (by NetDoctor.co.uk)

• Treatments for Viral Infections
• Treatments for Bacterial Infections
• Treatments for Fungal Infections

What You Need to Know about Infectious Disease

by The National Academies

For professional help with infections, please consult a family doctor or GP.

Smart Ways to Snack at the Office

Singaporeans tend to put in long hours at work, and come mid-afternoon, many also tend to have a snack attack.

When it comes to snacks, the number one thing you must know is that you can have just about any snack, as long as you control the portions.

“It is what you eat daily that really matters; the occasional treat is usually acceptable,” says Magdalin Cheong, Chief Dietitian and Senior Manager, Dietetic & Food Services at Changi General Hospital.

Scientists, such as American food psychologist Brian Wansink, have extensively studied how easy it is to overeat. A big problem is mindless eating, and the simplest habits can have a huge impact in terms of weight management.

Keep your snacks at a distance

People eat up to 50 per cent more candy when the candy jar is less than six feet (1.8 m) away from their workstation. It’s not just a matter of temptation. If the jar is filled with a healthy food such as carrots, people will also eat about a third more than if the bowl isn’t within such easy-reaching distance.
Pick snacks that come in small packages

In another study by Wansink, people ate half of the popcorn they were given, no matter if it was a medium- or a jumbo-sized tub. And they ate significantly more M&M’s from a 2-pound (1 kg) bag than from a 1-pound (500 g) bag.

Basically, people will mindlessly eat most of the food or snack that is put in front of them. Even when subjects were given stale, 10-day old popcorn, they still ate 44 per cent more from large buckets than from smaller ones.

Trick your mind

According to a recent study from Yale University, the feeling of satiety can depend on how “indulgent” you assume your snack to be, regardless of the actual calorie content.

Right after having a 600-calorie “indulgent” milkshake, participants’ ghrelin levels (the hormone that drives hunger) dropped significantly, indicating they felt content. Their ghrelin levels stayed flat after drinking a “sensible”, low-calorie milkshake.

Actually, both milkshakes were the same. Mindset meaningfully affects physiological responses to food, say the study authors.

If you can eat healthy food while retaining the feeling that you’re indulging, you’re golden. So, next time you have a sensible snack, try to dream up a sexy name for it, to build that contented feeling.

Top 10 healthy food snacks recommendations

• Vegetable sticks (with hummus, or a tuna or yoghurt dip)
• Nuts and trail mixes
• Low-fat string cheese
• Yoghurt
• Whole-wheat crackers
• Mixed fresh fruits
• Steamed vegetable pau
• Mantou (steamed bun)
• Pita bread sandwiches
• Instant oats

Other snack suggestions – do mind the quantities

• Seaweed snacks. Go for the less salty brands.
• Granola and cereal bars. While usually healthier than chocolates or very sweet biscuits, these snacks do tend to be high in sugars and calories, warns CGH’s Chief Dietitian, Magdalin Cheong.
• Popcorn (popped in the microwave)
• Rice cakes
• Cream crackers
• Baked chips
• Soy nuts and soy crisps
• Dark chocolate
• Dried fruits. Favour those which are naturally dehydrated. “Most imported dried fruits are preserved with glucose syrup; anything deep fried is not advisable as the calories add up”, says Ms. Cheong.

Originally published at healthxchange.com.sg