Chinese New Year Survival Guide

It's that time of the year again when it's extra hot outside, the sound of drums can be heard in the distance, red lanterns are seen adorning the buildings. It's Chinese New Year!

This is the time of year where we pack up and 'balik kampung' to grandma's amazing cooking--you can almost smell the kuay kapek and practically taste the siew yok! It's the season to catch up with family, friends, and also sit down to a Chinese New Year Eve feast and enjoy a few drinks.

With all this yumminess to look forward to, many of you might be feeling a little nervous about how you are going to make it through the celebrations without setting yourself a few weeks back on all the hard work you have been putting into your workouts and diets. Not only is there a social pressure to eat everything put in front of you (how can you say no to a fourth helping when grandma tells you she has been slaving away in the kitchen for the last month just for you??), you might not have easy access to a gym (if you have gone back to your hometown), or any spare time for yourself to workout with all the reunions going on.

If you are looking to minimize the holiday weight gain so you don't end up on an eight week, extreme fat loss programme come Chap Goh Meh, read on to find out about the worst Chinese New Year calorie offenders, and the best alternatives so that your 3rd grand-aunt won't be able to ask you every two seconds why you aren't enjoying the food!


1. Yu Sang

One serving: 387g
Calories: 561

This classic appetiser appears on all tables as we loh sang for good luck for the coming year. Appearances can be deceiving, as although this dish appears to be full of goodness (pomelo, cucumber, carrot, red pickled ginger and fish slices), there are a few sneaky ingredients that pack a high caloric punch--namely the crackers and plum sauce.

To keep this dish healthy, replace the crackers with some unsalted peanuts, go easy on the plum sauce, and load up on the veggies.


2. Bak Gua

One serving: 90g
Calories: 370

A staple of Chinese New Year snacks, Bak Gua is one of the most irresistible. It is unfortunately high in sodium and sugar, as it is marinated in fish sauce, rice wine, sugar, honey and soya sauce. A standard 90g square contribute 370 calories to your daily intake. Do not be fooled by a 'healthier' version of Chicken bak gua either, a similar portion is still a whopping 337 calories.


3. Kuay Kapek / Love Letters

One serving: 26g / 2 pieces
Calories: 112

Also known as kuih belanda in some parts, this Peranakan treat is made of flour, eggs, sugar and coconut milk. Enjoy in moderation.


4. Pineapple Tarts

One serving: 40g / 2 pieces
Calories: 164

These yummy pastries are made with large amounts of butter, pineapple paste, butter, eggs and sugar. Hence just one tart will set you back 82 calories. If you are craving something fruity, grab a mandarin orange instead--a whole orange is only 51 calories and it will give you your daily dose of Vitamin C and fibre. Go ahead and indulge!


5. Roasted Peanuts

One serving: 1 small bowl / 30g
Calories: 170

Although high in calories, this is one of the healthier options during Chinese New Year. Not only are peanuts high in protein, they also have a lot of fiber, and healthy fats. Try some kua ci, as a lighter alternative--a 40g bowl has lesser calories at 135.



Now you're aware of the potential diet pitfalls awaiting you, choose wisely and avoid packing on the pounds this Chinese New Year. Also remember to count liquid calories, as sugary drinks and alcohol are hidden calories that most people forget about. Gong Hei Fatt Choi / Gong Xi Fa Cai and may the year of the Snake be a fit and healthy one for you!

The Doctor
Peak Physique
www.peakphysique.com.my



For a full list of caloric information on your favourite Chinese New Year snacks, visit the Malaysian Ministry of Health site at http://www.moh.gov.my/images/gallery/publications/cny/English-2.pdf .