Eating dishes reasonably and celebrating the Spring Festival in a healthy way

        The Lunar New Year is coming, and the annual New Year's feast is coming again. How to arrange the new year's Eve dinner is a problem for many kitchen leaders. We should not only prepare rich and delicious food, but also take into account health, so as to have a happy new year. Now let's follow the nutritionist of Far Eastern Memorial Hospital to prepare a rich, appropriate, balanced and healthy new year's Eve meal!

Healthy eating in the Spring Festival

⊙ plan in advance and purchase in proper amount according to the plan: in order to avoid excessive food and too much "spring", it is suggested to plan the quantity in advance to reduce leftovers and worry about food hygiene.

⊙ balanced and appropriate intake of all kinds of food: refer to the daily food guide manual, make good use of the concept of substitution, purchase, manufacture and balanced intake of all kinds of food. For example, the radish cake, dumpling, cake and some hot pot ingredients (such as corn, pumpkin, taro, etc.) for the new year's Eve belong to the whole grain cereals category, which can be replaced with rice and consumed appropriately. As beans, fish, eggs and meat belong to the same family, they can be purchased appropriately according to their eating habits, family preferences or special needs of the festival.

⊙ select food with food stamp: you can choose certified food, for example, food with three chapters and one Q (Taiwan organic agricultural products, production and marketing resume agricultural products, CAS Taiwan excellent agricultural products, and Taiwan Agricultural Production Traceability QR code), Taiwan excellent food (TQF), HACCP, ISO22000 and other stamp promoted by the agricultural committee, eat more reassuring.

⊙ choose low oil ingredients: white meat (such as chicken and fish) with low oil content can be used instead of red meat (pork, beef and mutton). If you need to buy red meat, it is recommended to choose the parts with less fat content, including: inner muscle, hind leg meat, tendon meat, avoid five (plum) flower meat, three-layer meat, beef brisket and other high oil meat products.

⊙ low oil cooking, add points for happiness and health: to steam, brine, stew, braised, cold mix and other ways, instead of frying, frying, frying and other cooking methods. Chicken food can be roasted chicken, stewed chicken, drunk chicken, cut vegetable chicken soup (mustard, long-term vegetables), etc.; pork food can be pig tendon or lean hind leg meat, which can be made into barbecued pork, grilled orange juice ribs (lean meat can be selected), braised lion's head (ground hind leg meat with tofu and cold potato, steamed and roasted, then served with Qingjiang dishes); fish food can be roasted white pomfret, steamed Seven Star bass with Tianma and red dates, Qing Dynasty Steamed fish fillet (with tender tofu).

Reduce high cholesterol and high oil food: cold dish can be used to marinate beef tendon, cold jellyfish skin, marinated dried beans, cold hairy pods, cold konjaku, cold celery and other delicacies, instead of the viscera (beef liver, goose liver), eggs (salmon eggs, squid seeds), Xiang (LA) intestines, etc.

⊙ the hot pot in the oven is smart to eat. It is bustling and warm. The hot pot in the oven symbolizes "Reunion" and adds warm atmosphere. The soup head can be boiled with kunbu, onion, tomato, cabbage and other ingredients. It's sweet but not greasy. If you add big bone or spareribs to boil the soup, it's recommended to remove the oil. When purchasing hot pot ingredients, we mainly choose natural ingredients, salmon and tuna (rich in EPA and DHA), snapper fillet, sea cucumber, skinless chicken breast fillet, and bean curd or soybean products with zero cholesterol, instead of red meat, to avoid purchasing or eating processed hot pot ingredients with high fat content (such as: gongwan, fishball, Yanjiao and other minced meat or fish pulp products). Don't forget to eat more vegetables, such as cabbage, cabbage, cauliflower and other cruciferous vegetables, which have sulfur compounds, have antioxidant effects, and are good natural and seasonal ingredients.

⊙ avoid the sauce with high oil content: the sauce with high oil content, such as tea sauce and sesame paste, should be used with discretion, and natural spices (such as: onion, ginger, garlic, soy sauce, vinegar, appropriate sesame oil) can be added, and the sauce with low heat can be made by ourselves.

⊙ match with fresh vegetables to make dishes more balanced: vegetables can make new year's dishes more beautiful and delicious, increase the intake of dietary fiber, and reduce the greasy feeling. The dishes to be served include: stir fried sliced peas with black ginseng, colorful vegetables (broccoli, white cauliflower, red pepper, yellow pepper, mushrooms), stir fried shrimps with Chinese chive, braised double mushrooms with mustard (mushrooms, straw mushrooms), dried scallops with white radish And so on.

        ⊙ snacks, snacks, stone fruits and drinks should be controlled: snack with "rinse mouth" usually hides high calorie trap, and should be controlled. You may as well eat more fruits (pineapple, apple, orange, etc.) and homemade low calorie snacks, such as: wolfberry tremella, almond jelly or tea jelly with sugar substitute, and replace sugary drinks with low calorie flower tea or drinks.

⊙ just drink: excessive drinking is dangerous and harmful, and it is more likely to cause gout attack, gastrointestinal ulcer or high triglyceride. Therefore, if you need to drink, you should stop drinking. If you can substitute tea for wine, it is better.

Health brocade bag: three low and one high, five less and one more

During the festival, please remember the advice of nutritionists: balanced, three low and one high (low oil, low salt, low sugar, high fiber), five little and one more (less fat, less fried, less oil soup, less soy sauce, less sweet food, more fruits and vegetables), especially for the chronic patients, we should pay more attention to the control of the quantity, so as to have a safe and happy new year.