Christmas in 2004 has gone by fast with now we are at the time of celebrating the coming of the year of Rooster. Think about the good times we will have, meeting families and friends, having gourmet foods and drinks. But just remember most of the festival foods are being cooked with a lot of oils, either too sweet or too strong in taste. Over eating not only can cause a lot of discomforts, stomach fullness, and indigestion, just to name a few. And worst of all, the extra weight gain afterwards. During festival times, we should always keep in mind our usual food portions and well select the foods!

Here is some eating advice for you, combine with adequate exercise; you can celebrate with healthy eating in mind.
• Consider more cooked vegetables to help control portion sizes;
• Limit the intake of fatty foods;
• Use fruits to replace sugary desserts;
• Strive for at least 30 minutes of activity on holidays.
 
Calories, carbohydrate and fat contents of some Festival foods
Food items portions Measure Energy (kcal) Carbohydrate (g) Fat (g)
Hard candy
 6 nos 30 g 116 29 0
Milk chocolate
 2 pcs 43 g 160 20 9
Dark chocolate
 2 pcs 43 g 160 19 10
Preserved lotus root
 6 pcs 100 g 196 97.8 0.2
Red melon seed
 150 nos 50 g 263 23.8 17.2
Pistachio nuts
 20 nos 44 g 123 trace 10.7
Macadamias nuts
 20 nos 32 g 220 4 23
Turnip cake (fried)
 1 pc 30 g 42 5.4 1.7

Turnip cake (fried)
 1 pc 30 g 28.5 3.9 1
New year cake (steamed)
 1 pc 30 g 46 10.2 0.2

References:
• The Hong Kong Special Administrative Region, Food and
   Environmental Hygiene Department website : www.fehd.gov.hk
• Department of Health, Taiwan ROC website : www.doh.gov.tw

The above information has been prepared by the Dietetic Services of the Hong Kong Sanatorium & Hospital. If you have any comment or enquiry, please feel free to contact us at 2835-8748.

01/2005 Revised