What to eat at the Spring Festival family dinner？ Send you a practical ＂nutritionist gourmet menu＂
It’s time for the New Year’s Eve dinner soon, and it’s inevitable to eat all kinds of big meals when visiting relatives and friends during the Spring Festival. Can food and health be coordinated as much as possible? Can traditional Chinese New Year’s food and the concept of health agree? In fact, health and delicious food can still be taken into account as much as possible.
What kind of New Year’s Eve dinner is healthy? The general principle is rich in ingredients, balanced in meat and vegetables, and balanced in nutrition. On the basis of ensuring a rich variety of dishes, we should strive to have half of the plant food, and each dish should be small, refined, fresh and beautiful, so as to be small, diverse and blindly.
Reducing the amount of food and improving the quality will not only make people feel unsatisfied, but also spare the effort to taste other delicious foods, and avoid eating too much or wasting food.
Today, this article specially designed a set of home-cooked gourmet meals for everyone. Whether it’s a family gathering or a dinner party, if you match it in this way, you can have fun and enjoy yourself. You should not only express a full sense of ceremony, but also don’t want to be too troublesome. After pondering, I will make the following menu for your reference. Homemade version of the practical menu for New Year’s Eve dinner-
Fruits before meals: kumquat, fragrant pear and apple (meaning auspicious and safe).
1. A piece of meat: roast beef with jam.
2. A fish: steamed lemon-flavored perch.
3. A bean product: fried tofu with sweet peas and eggs.
4. One and a half vegetarian dishes: stir-fried lily with asparagus and shrimps.
5. A green leafy vegetable: braised fast food in water and oil/broccoli.
6. A cold dish: fresh shredded chicken mixed with cucumber.
7. A soup: pea seedling fish cake soup.
8. A dessert: papaya stewed with milk.
9. staple food: millet, brown rice and rice.
10. Snack platter: roasted coconut meat, freeze-dried apples, fried broad beans and fruity cheese.
This New Year’s Eve menu contains 24 kinds of ingredients, including livestock meat, poultry meat, aquatic products, milk, beans, dark vegetables, light vegetables, fruits, whole grains, etc., and there are only 6 kinds of vegetables. It’s delicious, fresh and not greasy.
Finally, I wish all my friends a happy Spring Festival, the Year of the Loong Jiaxiang and all the best!
Text/Fan Zhihong (director of China Nutrition Society, chief expert of science communication hired by China Association for Science and Technology)
Knowledge link
Tips on Food Safety Consumption in 2024 the Year of the Loong Spring Festival
Today is New Year’s Eve, and the Spring Festival in the Year of the Loong is coming. All families are reunited and celebrate the festival. Spring Festival is celebrated every year, and the years are different, but food safety and health are always the focus of people’s attention. In order to ensure the safety and health of consumers, the following consumption tips are made.
"Five Essentials" for Food Safety in Spring Festival
Step 1 keep it clean
Pay attention to washing hands frequently, keep tableware and kitchen utensils clean, and keep the refrigerator, kitchen and dining environment clean.
Step 2 separate raw and cooked food
Food raw materials should be separated from processed cooked food, kitchen utensils and containers for processing food should be separated from raw and cooked food, and frozen food should be packaged separately and placed separately "cooked on top and raw on the bottom" to avoid cross-contamination.
Step 3 cook and burn thoroughly
Meat, poultry, eggs, aquatic products and other foods should be reasonably processed, cooked and thoroughly consumed.
4. scientifically preserve food
Cooked food should be stored at room temperature for no more than 2 hours; Cooked food stored at room temperature or in cold storage should be thoroughly heated before being eaten again.
5. Reliable food raw materials
Purchase livestock and poultry and aquatic products, mouldy staple foods, beans and potatoes, and fresh vegetables and fruits from formal channels.
How to make Spring Festival meals?
"Adequate nutrition and diverse food"
1. Match the thickness and eat more beans and potatoes.
On the basis of fine grains such as polished rice and white flour, it is properly matched with whole grains such as brown rice and whole wheat. This collocation can not only increase the nutrients of the staple food, but also enrich the flavor of the staple food, such as the wheat flavor produced by the whole wheat. In the daily staple food, you can also eat miscellaneous beans, potatoes and other ingredients alternately or with each other. Mixed beans are rich in lysine, which can complement amino acids when eaten with cereals. Potatoes are rich in pectin and other substances, which can promote intestinal peristalsis and prevent constipation when eaten with cereals.
2. The choice of fruits and vegetables should be varied and colorful.
Vegetables and fruits are rich in vitamins, minerals and dietary fiber, and three meals a day are indispensable. In the choice of vegetables, we should try our best to ensure variety and rich colors, such as root vegetables such as yam, stem vegetables such as lotus root, leafy vegetables such as cabbage, cauliflower such as broccoli, fruit and vegetables such as tomato, which are more beneficial to health. It is recommended to have fresh vegetables and eat fruit every day.
3. Give priority to meat with low fat and high unsaturated fatty acids.
Meat such as livestock and poultry, fish and shrimp are indispensable delicacies on the holiday table. Different kinds of meat have different nutritional components, so it is suggested to treat them differently when purchasing or eating.
First, fish and shrimp with low fat content and rich unsaturated fatty acids are preferred;
Followed by poultry with low fat content and better fatty acid composition than livestock fat;
Thirdly, lean meat of livestock with low fat content and rich iron content.
At the same time, it is suggested that steaming, boiling and stewing should be used more, and frying, roasting and frying should be used less. In order to ensure the flavor and nutrition of fresh livestock, poultry, fish and shrimp, it is advisable to buy them on demand and eat them immediately.
In addition, in terms of preservation and processing, repeated thawing of frozen meat and aquatic products can easily lead to nutrient loss and poor quality, so they should be stored separately in small packages in the refrigerator and eaten as soon as possible.
There are four points for attention to achieve a reasonable diet.
Reasonable diet can improve human immune status and enhance the resistance to diseases.
1. Give priority to cereals, eat more fruits and vegetables, often eat milk, beans or their products, eat fish, poultry, eggs and lean meat in moderation, and appropriately increase foods rich in high-quality protein, vitamins and minerals to meet the energy and nutrients needed by the human body. The combination of meat and vegetables, consideration of thickness, variety of colors, taking a small amount of each food and changing similar ingredients are conducive to food diversity. Eat moderately and don’t overeat.
2. Salt, sugar and oil are limited. Adults should eat no more than 5 grams of salt and 25-30 grams of cooking oil every day; It is recommended that the intake of sugar should not exceed 50 grams per day, and it is best to control it below 25 grams.
3. It is suggested that adults drink 7-8 glasses of water every day (200ml per cup) and advocate drinking boiled water.
4. Limit drinking. Children and adolescents, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed by men in a day should not exceed 25 grams, and that of women should not exceed 15 grams.
Text/Liu Xiumei (Honorary Vice Chairman of chinese institute of food science and technology), Ding Gangqiang (Vice Chairman of chinese institute of food science and technology, Director of Nutrition and Health Institute of China Center for Disease Control and Prevention), Ma Guansheng (Professor of Peking University School of Public Health)