1 February 2022

Healthy food for a brighter year


It’s a tradition during Chinese New Year celebrations to bring the family together to usher in the new year with sumptuous meals and lavish feasts.  When we are faced with a spread of mouth-watering special-occasion food, it seems hard to maintain a healthy diet.

Remember, eating healthily means choosing a good variety of food with essential nutrition. Take a look at the list below to learn about the essential nutrition, such as vitamins, minerals, and fatty acids, so you can stay on track to eat healthily this Chinese New Year.

Vitamin B
Vitamin B or Vitamin B complex comprises B1, B2, B3, B5, B6, folic acid (B9), B12, and biotin. Vitamin B1, B2, and B3 help enable the normal functioning of the nervous system, heart, muscle, and digestive system and have a positive impact on the health of the oral cavity, skin, and hair. You can find Vitamin B in a variety of food, including whole-grain cereals and grains, milk, meat, fish, vegetables, and beans.

In most Chinese traditions, noodle is a staple food, and the longer the noodle, it symbolises longer life. Instead of the normal yellow noodles or bee hoon, serve whole grain noodles or brown rice bee hoon or buckwheat noodle as these whole-grains food is abundant in nutrients and fibre.

Vitamin E
Include a variety of colourful vegetables in your cooking to add nutrients and beneficial phytochemicals for the health of the family. Green leafy veggies will give you a healthy dose of this Vitamin E which helps maintain normal conditions of cells, and healthy skin and tissues. They also contain a lot of fibre, meaning they keep you fuller for longer, so you don’t end up filling yourself up on empty calories throughout the day. It also helps enhance immunity. This Chinese New Year, make a healthy version of yee-sang salad with a variety of colourful vegetables and fruits to usher in good health and wealth.

Vitamin C
Mandarins are a great source of Vitamin C, with one mandarin providing more than half the recommended daily allowance for adults (75mg for women, 90mg for men).

Bonus: they contain a good amount of fibre too, so these guys will keep your hunger pangs at bay!

Iron is the element for making red blood cells. You can find iron in green leafy vegetables such as broccoli, spinach, beans, and nuts, as well as in red meats. For an additional boost, pair your iron-rich foods with vitamin C-rich foods (good choices: citrus fruits, plum, kiwi fruit) as vitamin C helps the body absorb iron. A lack of iron can lead to anaemia.
Omega-3 fatty acids
The omega-3 fatty acids in fish are good for your heart. Omega-3 fatty acids can lower blood triglyceride levels and may reduce the risk of death due to coronary heart disease. During Chinese New Year feasts, a whole fish is the centerpiece, often a grand finale main course before dessert. The Chinese character for fish is a homonym for abundance.

Seafood is a source of Omega-3 fatty acids. Examples include salmon, mackerel, tuna, sardines, shrimps, crabs, oysters, and scallops.

By learning these healthy food tips, we hope you have a blasting good (and guilt-free) celebration without worrying about busting your healthy diet!

There is nothing more important than looking after your health and well-being to ensure living a healthier and brighter life. Talk to our advisor to find out how you can plan for a protection plan that meets your needs.

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