The Lunar New Year is often synonymous with calorie-rich and sugar-loaded goodies. However, some are both auspicious and healthy! Dietitian Tay Su Mei from Outram Community Hospital (OCH) at SingHealth Community Hospitals (SCH) shares examples.
Dietitian Tay Su Mei from
Outram Community Hospital (OCH) at
SingHealth Community Hospitals (SCH), a member of the
SingHealth group, shares six lunar new year food that bring luck and are loaded with health benefits!
Mandarin orange
Pistachio nuts
Fish
Dumplings
Leek
Yu Sheng
1. Mandarin orange
Mandarin oranges are a classic symbol of good fortune and luck because of the way it sounds in Mandarin. The bright colour also represents gold, which adds on to the auspicious symbolism.
The fruit is a
good source of antioxidants, which is great for our immune system and can help us fight infections. It is also
rich in Vitamin C, which helps us produce collagen and keeps our skin, bones and connective tissues healthy.
Healthy eating tip
As a fruit, mandarin oranges contain natural fruit sugars and may lead to a spike in blood sugar levels if not eaten in moderation. Opt for 2 small mandarins (120g each) per time and share the rest with your friends and family.
2. Pistachio nuts
The cracks on pistachio nuts resemble a smiley face, which is why they are called “happy nuts” in Mandarin. The nuts are associated with happiness and symbolises many happy moments ahead.
Pistachio nuts contain
high levels of unsaturated fatty acids. Including these fats in our diet aids in lowering our total and bad
cholesterol levels in the blood, thus reducing our risk of cardiovascular diseases. It is recommended to include a small handful (40g) of nuts a few times a week as part of a well-balanced diet.
Healthy eating tip
The nuts can be high in calories and may lead to weight gain if consumed in large amounts. Exercise portion control by pouring the nuts out in a small bowl instead of eating straight from the packet. For healthier and lower calorie options, choose plain roasted nuts instead of fried varieties or those with added salt or sugar.
3. Fish
The Mandarin pronunciation of “fish” sounds the same as that of “leftover” or “surplus”. Thus, eating fish symbolises having an abundance of food and wealth such that there is excess leftover.
Fish is a
good source of omega-3 fatty acids, which are beneficial for heart health. Fish is also a rich source of protein which is essential in building and repairing our body tissues, regulating our bodily functions and maintaining our muscle mass and strength.
Healthy eating tip
Flavour your steamed fish with fresh vegetables such as scallion, ginger, cilantro or tomatoes for added fibre and as a low sodium topping.
4. Dumplings
Looking like ingots, dumplings are a classic lucky dish that is believed to usher in prosperity and wealth.
Besides being delicious, dumplings contain a good mix of minced vegetables, usually cabbage, and lean meat. Comprising carbohydrates, vegetables and protein, dumplings definitely earn its place in a balanced diet.
Also, cabbage is high in fibre, which can help to prevent constipation and promote good bowel health. The vegetable also has many nutrients, including Vitamin C and folate, a vitamin which helps our body make DNA and healthy red blood cells.
Healthy preparation tip
Steam or boil your dumplings instead of deep-frying them!
5. Leek
In Mandarin, leek sounds the same as “count”. Thus, having leek symbolises having money to count in the new year to come.
As with most vegetables, leek provides
dietary fibre, are low in calories and is commonly used to add flavours to your dishes. Leek is also
rich in antioxidants and contain a variety of nutrients such as such as Vitamins A, C and K. It also contains manganese, a mineral our body requires to keep our bones strong and promote blood clotting.
Healthy preparation tip
Stir-fry leek into your pork or tofu dishes for added colours and fibre in your protein dish.
6. Yu Sheng
Yu Sheng is a homonym for “surplus” and “life”, which sounds like an abundance of wealth and longevity. Each ingredient is often added along with saying an auspicious phrase before the group tosses to good health and prosperity.
Shredded carrot and cucumber typically form the base of this dish. Both vegetables are naturally
low in calories while jam packed with dietary fibre, which promotes digestive and cardiovascular health. More importantly, it offers you a feeling of fullness after your meal and reduces the desires to overeat or snack especially during this festive season.
Carrot is
high in Vitamin A, which is important for our eye health – protecting the cornea, maintaining the function of the retina and preventing night blindness. Cucumber is about 95% made up of water and helps keep you hydrated. It is also
high in Vitamin K, which promotes blood clotting to stop bleeding.
Healthy preparation tip
Cut down on the plum sauce and oil to reduce your sugar and fat intake. Yu Sheng is also a flexible dish where you can swap out and opt for healthier ingredients.
Check out our
Healthy Rainbow Yu Sheng recipe!
Ref: J22
Check out other CNY articles:
5 Healthy Tips for CNY
7 Tips for Managing Diabetes During CNY
8 Tips for a Healthier Hot Pot
How to Stay Safe from COVID-19 During CNY
