Healthy Eating during Chinese New Year

Chinese New Year in Singapore means food – lots of it. From reunion dinners to snacks during visits to relatives, the eating seems endless. Hosts show their generosity through abundant spreads, with tempting dishes like meat and seafood, and sweets such as bak kwa, love letters, nian gao and cookies at every turn. It is easy for the calories to add up quickly, but enjoying Chinese New Year (CNY) foods does not have to mean compromising on health. Many items consumed during CNY offer surprising nutritional benefits. Understanding the nutrition behind popular Chinese New Year foods may help you make smarter choices while still savouring the flavours and traditions of the festive celebrations.

Yu Sheng

The star of any CNY gathering, Yu Sheng, is more than just a visually striking dish. This raw fish salad is a nutritional powerhouse, high in dietary fibre. It is rich in omega-3 fatty acids from fresh fish, and packed with vitamins and antioxidants from an array of colourful vegetables.

While Yu Sheng is often served with generous amounts of oil and sauce, you can make it healthier by asking for less oil and plum sauce, and by adding extra fresh vegetables.

Ho See Fatt Choy

Ho See Fatt Choy, a classic mix of dried oysters and black moss, boasts impressive health benefits. According to an article in HeathHuB, “oyster contains protein, iron, zinc, copper and manganese – nutrients that are beneficial to health. For example, zinc helps boost metabolic activity and improves immune functions”. Under the Traditional Chinese Medicine (TCM) regime, black moss is believed to clear “heatiness” and improve the respiratory system.

Fish

The whole fish, a traditional centerpiece symbolizing surplus, provides lean protein and omega-3 fatty acids. The Health Promotion Board (HPB) highlights that oily fish like salmon, mackerel, and sardines are excellent sources of omega-3s that promote heart health. Steaming it in the traditional manner helps retain nutrients while minimizing added fats.

Tang Yuan

Tang Yuan, or glutinous rice dumplings, when served in a light ginger syrup with goji berries, provide antioxidants and vitamin C, and may offer digestive benefits.

Mandarin Orange

Mandarin orange, exchanged as a gesture of good fortune, packs a healthy punch.

According to an article in HeathHuB, “Oranges contain enough vitamin C (40mg from a small orange) to meet the recommended daily intake of 30 mg. Oranges are also relatively low in calories – a small fruit contains 45 calories with no cholesterol or sodium. They also help to control blood sugar, protect the skin, boost the immune system, relieve constipation, lower blood pressure and maintain a healthy heart”.

Melon Seeds

Melon seeds, a traditional CNY snack, offer significant nutritional benefits. These seeds contain healthy monounsaturated and polyunsaturated fats that may help manage cholesterol levels. They provide a source of magnesium, an important mineral which helps keep nerves and muscles functioning, supports immune system, and strengthens both heart and bones. They also contain zinc which is vital for proper functioning of digestive and nervous systems.

---

Abundance extends to Wellness

The key to healthy celebration lies in balance. Consider these SingHealth’s recommended strategies for healthier festive eating:
Choose fresh foods over processed options
Practice portion control using smaller plates
Opt for plain water over sweetened beverages
Eat slowly – it takes about 20 minutes to feel full.

They have helpfully provided a table to help us know the calorie content of CNY goodies so that we can enjoy them sensibly.

Moderation remains key to healthy eating during Chinese New Year. Bear in mind that abundance extends beyond wealth to include wellness – perhaps the most auspicious blessing of all. Have a happy and healthy Chinese New Year.