Staying Healthy During Chinese New Year Celebrations
The Chinese New Year (or Lunar New Year) is a time of joy, celebration, and family gatherings. However, it often comes with a plethora of delicious but calorie-laden traditional dishes as well. Maintaining a healthy lifestyle during this festive season can be a bit difficult, but it is essential to stay in top health condition.
Some may think that it is alright to indulge in a little holiday debauchery. I mean, it’s not like it’s going to be a regular thing right?
Well, think of it this way. It’s hard to get back on track if you lose your momentum. Besides, sticking to a healthy diet – even during Chinese New Year celebrations, or any holiday celebration, for that matter – has numerous positive effects on your physical and mental health, both short-term and long-term.
For one, sticking to healthy meals helps boost energy levels, and enhances your body's ability to perform daily functions. In addition, maintaining a healthy diet helps in controlling calorie intake, preventing excessive weight gain, and promoting weight management. This is particularly important for individuals who are mindful of their weight or have weight-related health concerns.
Healthy eating during the Chinese New Year celebrations – think: diet rich in whole foods, fruits, vegetables, and lean proteins – supports steady blood sugar levels, preventing energy crashes and fatigue often associated with consuming excessive refined sugars and processed foods.
Finally, indulging in rich and heavy foods during the holidays can sometimes lead to digestive discomfort. However tempting the spread may be, it is better to stick to a balanced and fiber-rich diet to maintain good digestive health even during the holiday season.
In this article, we'll explore practical tips for staying healthy during Chinese New Year, with focus on mindful eating and generally, a healthy lifestyle.
Eat your meals before house visits
One effective way to control your dietary choices during Chinese New Year house visits is to have a healthy, well-balanced meal before heading out. This ensures that you do not go out overly hungry, making it easier to resist the temptation of indulging in unhealthy snacks.
Opt for a meal high in dietary fiber. Dietary fiber is a particular type of carbohydrate found in plant foods like leafy greens and fruits. It, or more specifically, insoluble fiber, helps slow down the rate at which digested carbohydrates enter the bloodstream. This could help prevent large blood glucose spikes, in addition to other benefits such as:
Increasing bowel health: Fiber helps improve your bowel health by reducing your risk of hemorrhoids, colon disease, and colorectal cancer.
Reducing cholesterol levels: High fiber lowers low-density lipoprotein – the “bad” cholesterol.
Achieving and maintaining a healthy weight: Fiber helps you stay full longer, reducing food cravings and providing more energy throughout the day.
By being satiated, you are also better equipped to make mindful choices when faced with an array of festive treats.
You might be wondering… “Hey, what if I miss out on all the delicious dishes?” or “What if my friends or family will not be happy that I barely touched the food they prepared?”
This leads us to our second recommendation.
Eat in moderation
You can still enjoy the dishes prepared during your Chinese New Year house visits.
One of the key principles of mindful eating is moderation. Instead of overindulging in every dish, or absentmindedly munching on treats, savor smaller portions of your favorite Chinese New Year delicacies. This allows you to enjoy the festive flavors without compromising your health. Pay attention to your body's signals of fullness and avoid the temptation to overeat.
Also, be present and check in with yourself before and during eating; are you really physically hungry or are you simply caught up in the festivities?
If you can, avoid ultra-processed foods loaded with simple sugars. Consuming ultra-processed, refined carbohydrates leads to a rapid and dramatic spike in your blood sugar levels. This results in a “crash and burn” effect that leaves you tired and craving more sugary foods.
Instead, opt for foods that are nutrient-dense, and satiety-promoting. Protein is the most satiating of the three macronutrients. There are also other satiety-promoting foods to add to your plate. These include high-fiber foods, such as whole grains, leafy vegetables, fruits, beans, and legumes.
Avoid the deep fried options
Fried foods are a common feature of Chinese New Year feasts – spring rolls, pan-fried dumplings, ngoh hiang (Singaporean version of five-spice pork rolls that is wrapped with beancurd skin), nian gao (rice cake fritters), chicken wings and more – but they can be high in unhealthy fats and calories.
However tempting they are, try to steer yourself away from these fried foods and opt for healthier alternatives by choosing steamed or grilled options instead.
For example, when it comes to spring rolls, the temptation to indulge in the crispy, deep-fried variety can be strong. However, fresh spring rolls offer a healthier alternative. Packed with vegetables and lean protein, they provide a nutritious and satisfying option without the excess oil and calories.
Switch to brown rice
Brown rice is a healthier alternative to white rice as it retains more nutrients and fiber. Brown rice is a complex carbohydrate that has a lower glycemic index (GI).
Consider replacing white rice with brown rice in your Chinese New Year house visiting meals to promote better digestion and keep you feeling fuller for longer. In addition, as a complex carb, brown rice is digested and absorbed more slowly into the bloodstream, resulting in better blood sugar control.
Avoid alcohol
While toasting to good fortune is a significant part of Chinese New Year celebrations, excessive alcohol consumption can take a toll on your health. Opt for lighter alternatives such as herbal teas or infused water during gatherings. If you choose to drink alcohol, do so in moderation and consider interspersing alcoholic beverages with water to stay hydrated.
If you have diabetes, alcohol is not strictly off-limits for you. However, alcohol will affect your blood sugar levels, being strategic with what and how much you drink can minimize the impact. Do remember that some alcoholic drinks, like cream liqueurs, dessert wines, and traditional cocktails, are packed with carbohydrates and sugars, so you have to be extra careful with these. In addition, alcohol consumption may stimulate the nerve cells in your brain’s hypothalamus that increase appetite — encouraging you to snack on unhealthy, carb-rich foods, such as chips, sweets, candy, and other desserts.
So if you have diabetes, these are specific types of alcoholic drinks to avoid. Look at the sugar content per serving:
Pina Colada: 63 grams
Sex on the beach: 48 grams
Long Island iced tea: 40 grams
Whiskey sours: 29 grams
Mojito: 25 grams
Walk more when going house visiting
Incorporating physical activities into your Chinese New Year festivities – and house visits – can be both enjoyable and beneficial. Instead of relying solely on transportation, consider walking from house to house when visiting friends and family. This not only helps burn off some calories but also provides an opportunity for light exercise and fresh air.
Walking after meals evens out energy levels and mood by preventing a post-meal ‘crash’, or slump – when you are feeling sleepy after a meal. Walking also promotes many of the other health benefits associated with regular exercise.
Commitment to a healthy lifestyle
Celebrating Chinese New Year doesn't have to mean sacrificing your commitment to a healthy lifestyle. You can have fun with friends and family, without compromising your health. With these tips, you can enjoy the festivities while prioritizing your well-being. Staying healthy during Chinese New Year is not about deprivation, but about making conscious choices that contribute to your overall health and wellbeing.
Of course, prioritizing your health also means monitoring your health regularly and going through general health screenings. Health screening helps you detect risk factors and health issues early – and they can benefit everyone aged 18 and above.
Ideally, you should schedule an appointment with your primary healthcare provider to discuss your health screening test results too — even if the readings come back “normal”. This is so your healthcare provider can discuss what you should or could do to improve your health profile.
If you would like an all-in-one, personalized health screening package that offers the flexibility of only choosing tests relevant to you and a detailed follow-up review of your results, check out NOVI Assessment. With NOVI Assessment, you may book an appointment with us and our team will help you screen for conditions relevant to you