Smarter eating for Chinese New Year
SINGAPORE — A bite of bak kwa (barbecued pork), some pineapple tarts and a few sips of a soft drink can amount to more than 500 calories, said Ms Lynette Goh, senior dietitian at National Healthcare Group Polyclinics.
SINGAPORE — A bite of bak kwa (barbecued pork), some pineapple tarts and a few sips of a soft drink can amount to more than 500 calories, said Ms Lynette Goh, senior dietitian at National Healthcare Group Polyclinics.
She estimated that it is not uncommon for people to gain 500g to 1kg, if they cut back on their physical activity and consume an additional 500 calories every day during the Chinese New Year period.
But excess calories is not the only issue of concern. For people living with chronic medical conditions, extra care should be taken to avoid indulging excessively in food that is high in cholesterol, saturated fat, salt and sugar, advised Ms Goh.
Keeping an eye on portion sizes is also important, she said.
Dr Abel Soh, an endocrinologist and consultant at Raffles Diabetes and Endocrine Centre, said: “For an individual with diabetes, over-indulging in foods with high sugar or carbohydrates will result in a rise in the blood-sugar level. Persistently high blood-sugar levels can lead to complications affecting the eyes, kidney, heart and nerves.”
Warning signs of poorly controlled blood-sugar levels may include increased urination, thirst, tiredness and blurring of vision.
Similarly, when people with hypertension or high cholesterol persistently overeat, they may increase their risk of heart disease and stroke, said Dr Soh.
While high cholesterol has no symptoms and can be detected via a blood test, some signs of very high blood pressure include headaches and dizziness, he said.
Ms Goh warned that hypertensive crises can also sometimes occur if blood pressure rises too quickly and severely. If left untreated, it can lead to stroke, heart attack or loss of consciousness.
Yet, despite Dr Soh’s reminders to his patients, approximately one-third to half of them end up with higher blood sugar levels, blood pressure and cholesterol levels during their review after the festive period.
Nevertheless, the experts said that it is possible to enjoy festive treats without compromising on health. Below are some eat-smart tips.
#1 keep to regular meals
Do not substitute meals with snacks. Start the day with a wholesome whole-grain breakfast to avoid visiting relatives on a hungry stomach and overeating, advised Ms Goh. Dr Soh added that diabetics should have smaller food portion sizes and should spread out carbohydrates intake throughout the day.
#2 take your medications
This is important if you have chronic conditions. Be sure to take your medications on time as instructed by your doctor, said Dr Soh.
#3 Take it slow
Chew your snacks slowly to allow your stomach time to digest and feel full. This will also help you avoid having your host replenish your bowl too quickly, said Ms Goh.
#4 Choose wisely
Reach for healthier snacks such as baked nuts or fresh fruit. If possible, ask for a small bowl for your snacks to keep track of how much you are eating. Ask for water, instead of soft drinks and sweet beverages.
#5 Walk whenever you can
This will increase your activity levels, thereby improving your blood sugar, blood pressure and cholesterol levels, said Dr Soh.