Chinese New Year is a time of joy, family gatherings, and delicious food. But for those managing diabetes, high blood pressure, or heart problems, the festive spreads can sometimes feel overwhelming.
Don’t worry – there are surely ways to enjoy the celebrations without compromising your health!
From navigating rich, calorie-heavy dishes to keeping your blood sugar levels in check, here are some easy, yet effective tips to help you indulge wisely.
For Diabetes: Opt for Low-Sugar and High-Fibre Choices
While sweet treats like pineapple tarts and nian gao are a big part of Chinese New Year, they can send your blood sugar levels soaring.
Try going for alternatives like fresh fruits or lower sugar snacks like kuih bangkit.
Instead of chowing down on the snacks, fill up during your main meals. Fibre-rich dishes, such as steamed vegetables, whole grains can also help slow down the absorption of sugar and keep blood glucose levels stable.
For High Blood Pressure: Choose Lower-Salt Dishes
With the abundance of salt-heavy dishes such as salted fish, pickled vegetables, and soy sauce-laden meats, it’s important to keep an eye on your sodium intake.
Opt for lighter, naturally-flavoured dishes, and do not hesitate to ask for less salt when ordering at restaurants.
If you are one to cook at home, adding fresh herbs like coriander or spring onion can elevate flavours without adding sodium.
For Heart Health: Skip the Fatty and Greasy Foods
Deep-fried goodies like hae bee hiam shrimp rolls and fried dumplings may be tempting, but they’re often packed with unhealthy fats that can contribute to heart disease.
Instead, focus on grilled, baked, or steamed alternatives. Adding heart-healthy options like salmon, tofu, or steamed chicken with vegetables can give your meal the flavour and satisfaction you crave, without the negative effects on your heart.
Mind Your Portion Sizes
With all the mouthwatering dishes on the table, it’s easy to overeat. But practicing portion control can help prevent blood sugar spikes, excessive sodium intake, and overeating unhealthy fats.
Try to fill your plate with a variety of dishes, emphasising vegetables, lean proteins, and whole grains. Don’t feel pressured to eat everything in one sitting – enjoy the experience slowly and mindfully.
Hydrate Wisely
Festive beverages like sweetened juice packets or alcoholic drinks can quickly add extra calories and sugar.
Opt for sugar-free options, tea, or even plain ol’ water to stay hydrated and avoid extra sugar or alcohol. Keeping your body hydrated supports overall health and can even help you feel fuller, preventing overeating. This could be helpful when all the festive goodies look so tempting!
Having A Healthy Chinese New Year
Chinese New Year doesn’t have to be stressful if you’re managing a health condition. With these simple adjustments, you can enjoy a healthy Chinese New Year with peace of mind, knowing that you’re making the best choices for your health. After all, health is wealth!
Wishing you a healthy Chinese New Year 2025, from all of us at Medical Channel Asia!
