My Chinese New Year tips (Food to avoid/reduce intake)

Chinese Mandarin Orange

Okay guys, I have highlighted certain main foods that Chinese usually eat during Chinese New Year, and provide tips and advices on it. Well, no doubt they are Delicious. I like it too but bare in mind that "We can eat nice food but many in a roll". I suggest everyone just keep your diet as balance as possible. Here is the list:

Favourite choice	Smart choice
Steamboat (sausage, fish ball, fish cake, anchovies, meatball, seafoods, seasonings)	Add in more vegetables (spinach, lettuce) increase fiber intake for satiety.            Flavour with onion, corn, tomato to make soup healthier.            Limit your seafood quantity intake.            Avoid internal organs (liver, small intestine).            Choose fresh flesh (fish, chicken rather than frozen/processed foods).            Control amount of consumption, eat appropriate amount by follow sequence (Vegetablesànoodles, porridgeàmeat, fish, poultryàfruits)
Bak-Kwa (dried meat dice), bacon (High in saturated fat)	Limit to ½ pcs (Bak-Kwa) for 1 day.            Limit frequency intake to 2 times per week only.            Choose healthy snack such as fruits (mandarin orange), nuts (limit to ½ cups –almond, walnut, peanut, cashew nut).
Salted snacks, pickling, deep fried biscuit (high trans fat)	High salt will cause us easy dehydrated and relate to high blood pressure problem.            Go for natural snacks (unsalted fruits and plain salad (no sauces)).            Go for oats, wholegrain biscuit (need control portion size 3 to 6 pcs per time).
Canned food (abalone, mushroom)	Go for fresh foods rather than canned food (high salt).
Mandarin orange	Control frequency consumption to 2 to 3 whole medium size in a day If had diarrhea problem, need strictly avoid for that particular day
Barbeque (It is relate with polycyclic aromatic hydrocarbon àdue to over heat) that will casue carcinogen (cancer cell develop)	Suggest to choose healthy cooking method (steam, stir-fried).            Limit your quantity of food intake.            Avoid eat part that scorch (overheat during BBQ).

在农历新年期间需控制的食物：

最喜爱的选择	聪明的选择
火锅（香肠，鱼丸，鱼饼，凤尾鱼，丸子，海鲜，调味料）	•添加更多的蔬菜（菠菜，生菜等）增加纤维的摄入增加饱感。 •加入洋葱，玉米，番茄等可使增添汤底的味道。 •限制海鲜的摄入量。 •避免食用内脏（肝，小肠）。 •选择新鲜肉类（而不是冷藏或加工食品）。 •控制份量，按照下列顺序吃（蔬菜à面条，粥à肉，鱼，家禽à水果）。
肉干，培根（高饱和脂肪）	•限制一天食用一片。 •限制每周最多只食用2次。 •选择水果（柑橘），果仁（只限½杯，杏仁，核桃，花生，腰果等）健康的零食。
含高盐的零食（酸梅）腌制食物，油炸饼干（含高反式脂肪）	•高盐会导致我们很容易脱水，高血压等相关问题。 •选择天然小吃（无盐水果和纯沙拉（无酱）。 •食用含燕麦，全麦饼干（需要控制份量，每次可摄取3片至6片）。
罐头食品（鲍鱼，蘑菇）	选择新鲜食物，而不是罐头食品（高盐和防腐剂）。
橘子	控制份量一天里2颗至3颗。 如果有腹泻的问题，需要避免食用。
烧烤（它与多环芳香烃有关—）由于过热），将导致致癌物产生（癌症细胞的发展）	•建议选择健康的烹饪方法（蒸，炒炸）。 •限制摄取的次数。 •避免食用已经烧焦的部分。