New Year Health Rules: Avoid the "3kg Holiday Gain"

During the festive season, staying home often leads to overindulging and physical inactivity. Statistics show that Malaysians gain an average of 3kg during the New Year. To balance your appetite with a strong immune system, nutritionist Low Fwee Yee suggests the following:

1. Reconsidering "Detox"

Don't rely on detox teas or special treatments. True detoxification happens naturally through sweat, bowel movements, and breathing. By ensuring regular exercise, a balanced diet, adequate water (8 glasses a day), and sufficient sleep, your body will naturally eliminate waste efficiently.

2. Smart Preparation of Reunion Meals (8 Methods)

1. Colorful Vegetables: Incorporate vegetables into meat dishes and staples, or use fresh veggies for homemade Yee Sang.

2. High Fiber Over Refined Carbs: Substitute white rice with brown rice; add more mushrooms and wood ear fungus to Poon Choi.

3. More Fish, Less Red Meat: Vary fish cooking styles; use small amounts of pork as a garnish for stir-fried vegetables to reduce intake.

4. Remove Skin: Remove poultry skin or reduce cooking oil if you prefer eating the skin.

5. Healthy Cooking: Opt for steaming, stewing, grilling, or stir-frying instead of deep-frying.

6. Natural Snacks: Replace festive cookies with fruit or unsalted nuts (e.g., almonds, pumpkin seeds).

7. Control Sugar: Replace sodas with plain water, Chinese tea, or homemade fruit popsicles.

8. The 3665 Principle: Daily intake of 3 servings of veggies, 6 servings of carbs, 60g of quality fats, and 5g of salt.

3. Dietary Advice for Different Groups

• Seniors: If overweight, stick to a light diet. If underweight (BMI <19), ensure sufficient energy through smaller, frequent meals. Pay attention to chewing and food safety.

• Children: Parents should lead by example. Limit sugary snacks and replace ice cream with fruit-based popsicles.

• Hypertension/High Cholesterol: Reduce salt and alcohol; increase intake of whole grains and legumes.

• Gout/High Uric Acid: Avoid beer, sugary drinks, and high-purine foods (organ meats, thick broths, shellfish). Limit processed meats like Bak Kwa and avoid staying up late.

4. The "Huat" (8) Health Principles

Eat until 80% full, finish dinner by 8 PM, drink 8 glasses of water, sleep for 8 hours, and take at least 8,000 steps daily.

Original Article From Nanyang Daily 2021 Edward Interview