8 Things A Dietitian Does To Avoid Overeating During CNY
What you need is a good game plan
By Natalya Molok -
As many of us eagerly look forward to celebrating the upcoming Chinese New Year, where pineapple tarts, bak kwa, steamboat beckon at every turn, it can be a challenge for some to stick to their meal plan. This is even more so for individuals who suffer from medical conditions such as diabetes, high cholesterol, high blood pressure. Is it a lost cause trying to avoid overeating during Chinese New Year?
Rachel Johnson, a registered dietitian for Abbott says, “It can be difficult to maintain a healthy meal plan when holiday get-togethers are often centred around foods we wouldn’t always consider eating. The good news is that although you should be mindful of what you eat, the right planning can help you make healthier choices while still enjoying this time with family and friends.”
If you need a good game plan, check out some simple tactics below to avoid overeating during Chinese New Year:
Before the start of CNY, have a plan in place for what you will eat and how much. If you are visiting three relatives in a day, spread out your consumption across these different places so you don't bust your limit.
Skipping a meal can negatively impact your blood glucose level, especially if you take insulin. When you do have a meal, aim to fill half your plate with non-starchy vegetables like broccoli, carrots or spinach, a quarter of your plate with lean protein like skinless chicken or fish, and the final quarter with healthy grains such as brown rice. Add a piece fruit and/or dairy to complete your meal.
Staying hydrated and drinking water is important for our overall health and well-being, but new research shows it may also help with the calories we consume. Using National Health and Nutrition Examination Survey data in the US, researchers found that drinking more water is associated with eating fewer calories, as well as less sugar, salt and cholesterol. While more controlled research on this topic should be done to confirm this finding, water is most definitely the preferred choice over sweetened drinks that are commonly served during CNY.
Foods rich in carbohydrates can provide a lot of good nutrients for us. Yet compared with fats and protein, carbs have the biggest impact on blood sugar. This is why it’s important to choose your carbs wisely, and go with low-glycemic foods – carbohydrates that are slowly digested and don’t impact your blood sugar levels. In contrast, foods with a high glycemic index and glycemic load are digested rapidly and cause spikes in blood sugar. Limit refined and processed carbohydrates and choose fiber-rich whole foods such as apples, carrots, beans and cashews.
It’s not just what you eat, it’s how much when looking to control your blood glucose. Some simple guidelines for estimated portions:
One cup = a fist
3 ounces = palm of your hand
1 tablespoon = thumb
At mealtimes, take the portion size you need and stop there even if you don't feel entirely satiated after that. After all, it takes time before your body realises it's full (see the next point).
Did you know that it takes 20 minutes for your brain to catch up with your stomach and let you know that you are “full”? Research has shown that when meals are consumed slowly, people take in significantly fewer calories and consume more water than those who eat fast. To help slow down your eating – try to chew slowly, place your utensil down or take a sip of water between bites.
Although CNY visiting involves loads of eating and sitting around, there are ways to incorporate physical activity. Herd your nieces and nephews to the playground for a round of catching or hide-and-seek, start your day with a jog before all the feasting, or take a long walk with the family at the end of the day.
Lastly, if a food setback happens, don’t give up. "A lot of us can tend to overindulge despite our best efforts," Rachel says. "Instead of feeling guilt about it, acknowledge your feelings and focus on getting back on track at your next meal." Also, try to recognise your triggers to prevent future setbacks. One of the major holiday culprits: stress. According to a survey by the American Psychological Association, 40 per cent of adults say they eat too much unhealthy food because of stress. Instead, try other activities to deal with stress such as taking a walk, meditation or talking to a friend.