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FEASTING WITHOUT GUILT: UNDERSTANDING THE CALORIES IN CHINESE NEW YEAR TREATS
Chinese New Year is a time of festive celebration, filled with vibrant traditions and delicious food. However, the abundance of festive treats can sometimes leave us feeling guilty about our calorie intake. Before you go on a snaking spree, let’s explore the top 5 famous calories in popular Chinese New Year treats, helping you make informed choices and enjoy the festivities without guilt.
Bak Kwa
Bak Kwa, also known as Rou Gan (肉干) is made of dried salty sweetmeat, which can be from pork, chicken, prawns, fish, etc, similar to jerky. It has become a popular local delicacy and is in highest demand during the Chinese New Year, which most of us cannot get enough of and consume in large quantities.
Bak Kwa contains a lot of calories. According to Strait Times and Health Hub sources, a single slice of Bak Kwa, 94g contains 370 kcal. If you consume 2 slices of Bak Kwa, the amount of energy is equivalent to a plate of chicken rice.
Approximately, 75 percent of the energy comes from the fat in the meat, and sugar or honey are added to serve as flavoring. Also, salt is added to preserve the Bak Kwa. Based on the 2 slices of bak kwa, they contain about 50 percent of the daily recommended salt level.
Although bakkwa is delicious and juicy, we still need to control the portion size to avoid burdening our health with excessive calories and sodium content.
Pineapple tarts
Other than Bak Kwa, pineapple tarts are a must-bake for the celebration of Chinese New Year. It combines the sweetness of pineapple with a buttery pastry crust, it was so tasty, addictive, buttery, and totally melted in the mouth. Are you drooling already?
It’s important to enjoy pineapple tarts in moderation due to their calorie content. Based on Health Promotion Board data, each tart (20g) typically contains around 93 calories and 3.56g of fat, so savouring one or two can be a delightful indulgence without going overboard.
Shrimp rolls
Shrimp rolls are made by deep frying spicy shrimp filling and thin pancake skins until golden and crispy. Because of their crunchy texture, shrimp rolls are popular among many people. These savoury treats are frequently made with a crispy outer layer and a flavorful mixture of shrimp, herbs, and spices. This combination creates a delightful contrast with each bite.
Although shrimp rolls are small in size, they are not low in calories. Approximately 230 calories are found in 10 shrimp rolls, which is equivalent to a small bowl of white rice.
Kuih Kapit
Kuih Kapit is a traditional cookie that originated in the Malay community but has been embraced by Chinese households after being modified by the Peranakan culture. It has become an essential delicacy during festive seasons for the Chinese community. Kuih Kapit is made of wheat and rice flour, coconut milk, and eggs, and then baked in the oven.
Due to its thin appearance (4g), the calorie content remains relatively low. Each piece of Kuih Kapit contains only 16.7 calories and 0.27g of fat, making it a low-calorie choice compared to other treats. However, it’s important to note that the size and ingredients used to bake Kuih Kapit may vary, resulting in differences in calorie content.
Rice Cake
Rice cakes (年糕) themselves are high in calories. Each approximately 400 gram rice cake contains nearly 1000 calories (equivalent to 3.5 bowls of rice!). Some people enjoy steaming rice cakes and dipping them in grated coconut, while others slice the rice cakes thinly and fry them with taro or sweet potato, dipping them in egg batter or coating them with flour before frying. However, these cooking methods significantly increase the overall calorie, fat, and cholesterol content, which can be detrimental to health if consumed excessively.
Although the rice cakes are delicious, eat them minimally. Consuming excessive amounts of rice cakes may lead to digestive issues such as indigestion, bloating, or abdominal discomfort. Furthermore, eating too many rice cakes can increase the risk of high cholesterol, especially for the elderly.
Remember this, we can eat all the food above, but eat with moderation and drink lots of water during this festival! There are no particular foods that are considered totally healthy or unhealthy. It is a matter of controlling your own portion size.
Tips to maintain weight during Chinese New Year
1. Practice mindful indulgence
If you really want to enjoy certain festive treats, go ahead and have a small portion. Slow down, savor the flavors, and focus on quality rather than quantity.
2. Choose Steamed rice cakes (Nian Gao)
Pick the steamed versions of rice cakes made with glutinous rice flour and natural sweeteners like dates or stevia. These are lower in fat compared to fried options.
3. Choose a low-calorie beverage
As we will be indulging in a lot of sweet treats during Chinese New Year, it’s a good idea to substitute sugary drinks with herbal teas such as chrysanthemum tea, green tea, or ginger tea. These teas are not only low-calorie, refreshing, and hydrating but also offer various health benefits.
4. Cut down the portion size of main meals
When you know you’ll be enjoying snacks or treats during the Chinese New Year, consider having smaller servings of rice, noodles, or other main dishes. Fill your plate with more vegetables, lean proteins, and fibre-rich foods to help keep you satiated while reducing the overall calorie intake. This approach allows you to control your portions without feeling deprived or missing out on the festive flavours
5. Stay active
Incorporate physical activity into your daily routine. Go for a walk after dinner, join family members for outdoor activities, or engage in video games. This will help burn calories and counterbalance any excess intake.
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