8 Tips to Eat Healthy During Chinese New Year
Keeping to a balanced diet during Chinese New Year can be a challenge. Here are 8 tips on how you can fully enjoy the Lunar New Year celebrations while keeping to healthy lifestyle choices.
(The following section is from the 13.7 Losing weight without fad diets)
1. Practice Portion Control
Food servings have grown larger and larger over the years. Researchers have noted that portion sizes of hamburgers, burritos, tacos, french fries, sodas, ice cream, pie, cookies, and salty snacks increased — whether the foods were eaten at home or at restaurants.
What does a healthy serving size look like?
2. Eat a variety of foods. Make sure your diet includes lean protein; complex carbohydrates such as whole grains, fruits, and vegetables; and “good” fats like omega-3 fats from fish and monounsaturated fats from avocados, nuts, and olives or olive oil. When you go on a fad diet and exclude necessary nutrients, you’re putting yourself at risk for becoming ill. Getting too little of any nutrient may not cause an immediate problem. But if it’s lacking for a long time, you may find you have health problems
3. Say no to bad fats. Minimize how much saturated fat you get from animal sources, and eliminate trans fats from the fried foods, snacks, and fast-food products you eat.
4. Get Plenty of fruits and vegetables. How many depends on your age, sex, and activity level. A good reference point for adults is 2 to 3 cups of vegetables and 1.5 to 2 servings of fruits a day.
5. Eat smaller meals more frequently. Aim for five to six mini-meals per day. Space your meals every 3 to 4 hours. Try taking low fat cheese and whole-grain crackers to school or work for a snack, or eat a tablespoon of peanut butter with one slice of whole-grain bread. Find foods that are healthy and that keep you full.
6. Fill up on the good stuff. Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods, breads, pasta, and desserts. If you’re still hungry after a meal and you want seconds, go for veggies.
7. Snack on berries. Dark berries (blueberries, blackberries, cherries, and raspberries) are rich in healthy antioxidants. They’re also low in calories and fat and high in fiber.
8. Avoid “empty calories.” Steer clear of sugar-containing sodas and fruit drinks. Limit refined sugars found in candy, cookies, and cakes.