PETALING JAYA: It’s the eve of Chinese New Year, and there will be the long-awaited reunion dinners and other get-togethers for at least a fortnight.
Amidst the good times and good food, healthy eating advocates said exercising moderation when eating is key while enjoying the festivities.
They say the public should opt for less sweet and salty foods, schedule designated eating times, and politely decline meals during house visits to avoid overeating.
Malaysian Society for World Action on Salt, Sugar and Health (MyWASSH) president Emeritus Prof Datin Dr Chia Yook Chin said the sensible approach during the festive season was not to gorge and limit the total calorie intake.
“One should enjoy, but the main thing is portion size, as smaller portion sizes mean less or fewer calories,” she said.
Dr Chia, who heads the Department of Medical Sciences, School of Medical and Life Sciences at Sunway University, said sweet drinks and alcohol are some items the public consumes without knowing or being aware of the calories those drinks contain.
“Definitely, we eat too much, sometimes more than necessary, during the festive period.
“What we can strive to do is limit ourselves by not bingeing and gorging for the whole Chinese New Year period.
“You can enjoy and treat yourselves, but not excessively,” she said.
Dr Chia said those with diabetes, high cholesterol or kidney disease also had to be more careful with their food intake.
“Discuss with your doctors and dietitians what and how much more you can eat during the festive season,” she added.
She also pointed out that it was essential to eat healthily from a young age.
“Many illnesses can be prevented by adopting good and healthy lifestyles,” she said.
Holistic health proponent Datuk Dr Rajen M. said one could schedule eating times whenever possible.
“If you’re on house visits and food is offered, don’t be afraid to decline politely if you are already full.
“You can also opt for healthier options,” he said.
If one finds themselves overeating, Dr Rajen said consuming ginger and Chinese tea could help.
“Practice caution. Enjoy the food, not so much in quantity but in quality,” he said.
He added that those celebrating should refrain from being sedentary during the festive season.
“Do some walking where possible. Take breaks between meals and be aware that some foods consumed are not as healthy,” he said.
Consultant dietitian Georgen Thye said utilising smaller plates could be a means of controlling food intake.
He pointed out that festive feasts also tempted one to indulge beyond their needs, leading to bloating, indigestion and potential weight gain.
“Opt for naturally flavoured dishes. Choose options cooked with herbs and spices instead of relying on salty sauces,” he said.
“Go for less gravy too. Stews and broth-based dishes are popular during Chinese New Year. Consider leaving some of the gravy behind to reduce sodium intake for better blood pressure management,” he said.
Thye, a Malaysian Dietitians’ Association (MDA) council member, also proposed water, unsweetened tea or homemade fruit infusions as alternatives to sugary drinks.
“If you have diabetes, regularly check your blood sugar levels, particularly two hours after a meal,” he said.
Thye said lean proteins such as fish, prawns, skinless chickens or tofu could be opted for over fatty meats.
He said fresh fruit desserts were also an option to replace sugary pastries.
Plain nuts and seeds are also a healthier snack alternative, as they are a good source of healthy fats and fibre, he said.
“Listen to your body; stop eating when you feel comfortably full instead of pushing yourself to finish everything on your plate.
“Drinking plenty of water also helps keep you feeling full and curbs cravings,” said Thye.
