Enjoying Mooncakes in a Healthy Way During Mid-Autumn Festival

Photo by Alexa Soh on Unsplash

As the Mid-Autumn Festival approaches, the air is filled with the aroma of freshly baked mooncakes, a beloved tradition that brings families and friends together. However, the high sugar, fat, and calorie content of these delectable treats can pose a challenge for those seeking to maintain a healthy lifestyle. In this article, we will explore the nutritional values of different types of mooncakes and provide practical tips to help you enjoy this festive delicacy in a more balanced and mindful way.

Mooncake Varieties and Their Nutritional Values

The traditional double-egg-yolk-lotus-seed-paste mooncake is a staple during the Mid-Autumn Festival. A single piece of this type of mooncake (about 190 grams) can contain up to 890 calories, 55 grams of fat, and 55 grams of sugar (equivalent to 11 teaspoons).

In contrast, snowy mooncakes, which have a lighter and fluffier texture, typically contain fewer calories and less fat. A piece of snowy mooncake (about 190 grams) has around 667 calories, 35 grams of fat, and 27 grams of sugar per piece. While still quite rich, these mooncakes can be a more moderate option.

Many mooncake brands now offer reduced-sugar versions of their products. These can be a better choice for individuals who need to monitor their sugar intake, such as those with diabetes. While reduced-sugar mooncakes contain less sugar than the original versions, it’s important to note that they may still be relatively high in sugar content. As such, they should not be consumed in excess, even if they are a lower-sugar alternative to traditional mooncakes.

Eating in Moderation

Given the high sugar and fat content of traditional mooncakes, it is crucial to practice portion control. The Department of Health recommends that a healthy serving size for a double-egg-yolk-lotus-seed-paste mooncake is no more than one-eighth of the whole piece. This small portion can help you enjoy the flavour without overindulging.

Beyond mooncakes, the Mid-Autumn Festival also offers a bounty of other traditional foods, such as star fruit, pomelo, and glutinous rice balls (tong yuen). While these items can be delightful, it’s important to be mindful of their nutritional profile, especially for those with specific dietary needs.

Pomelo is a good source of vitamin C and dietary fibre, but its high carbohydrate content means that those with diabetes should consume it in moderation. Individuals with chronic kidney disease should avoid consuming star fruit, as studies have shown that eating star fruit can have a harmful, toxic effect for people with kidney disease.

Glutinous rice balls, a popular dessert during the Mid-Autumn Festival, are also high in carbohydrates and calories, and should be enjoyed with caution by those with diabetes or overweight.

Balancing Festive Feasts

Family reunion meals during the Mid-Autumn Festival often feature rich dishes, which can further contribute to excess calorie and fat intake. To maintain a balanced diet, consider the following tips:

1. Choose lean protein sources, such as steamed fish, abalone, prawns, or skinless chicken.
2. Limit the consumption of high-fat items like pork belly, pork knuckles, goose feet, deep-fried or braised dishes.
3. Opt for healthier cooking methods like steaming, boiling, or stir-frying.
4. Encourage the inclusion of fibre-rich foods, such as vegetables, fruits, brown rice, and red rice, to promote satiety and better digestion.

Beverage Choices and the Importance of Hydration

When it comes to beverages, traditional Chinese tea can be an excellent choice during the Mid-Autumn Festival. Tea is rich in antioxidants and has been associated with various health benefits. Drinking tea has been linked to a reduced risk of heart disease, stroke, and type 2 diabetes. The antioxidants in tea, including catechins and flavonoids, can help protect your cells from oxidative stress and inflammation, which are contributing factors to these chronic conditions. Additionally, the caffeine in tea can provide a mild stimulant effect, which may boost mental alertness and physical performance.

For those seeking to manage their weight, the hydrating nature of tea can also help you feel fuller, which may curb overeating. To enjoy tea in a healthy way, avoid adding sugar, and consider sipping it hot or iced, depending on your preference.

Staying Physically Active

While the Mid-Autumn Festival is a time for indulgence, it’s essential to maintain a physically active lifestyle to help balance the excess calorie intake. Engaging in activities like hiking or brisk walking can be a wonderful way to enjoy the autumn scenery with family and friends, while also promoting better cardiovascular health and weight management.

In conclusion, enjoying the variety of mooncakes during the Mid-Autumn Festival requires a careful approach. By understanding the nutritional profiles of different mooncake varieties, practicing portion control, and incorporating healthier lifestyle choices, you can fully embrace the festive spirit while prioritising your well-being. Remember, the true essence of this celebration lies in the joyful gathering of loved ones, and with a little mindfulness, you can savour the flavours of the season without compromising your health.

Photo by Alexa Soh on Unsplash

健康享用月餅 歡慶中秋佳節

隨著中秋節的到來，空氣中充滿了剛烤好的月餅香味，這是一個家人和朋友聚會的深受喜愛的傳統。然而，這些美味佳餚的高糖、高脂肪和高熱量含量，卻可能讓追求健康生活方式的人感到挑戰。在本文中，我們將探討不同類型月餅的營養價值，並提供實用的建議，幫助您以更均衡的方式享受這個節日的美食。

月餅種類及其營養價值
傳統的雙黃蓮蓉月餅是中秋節的標準款式，一件（約190克）含有高達890卡路里、55克脂肪和55克糖（相當於11茶匙）。

相比之下，冰皮月餅質地較輕盈，通常熱量和脂肪含量較少。一件冰皮月餅（約190克）含約667卡路里、35克脂肪和27克糖。雖然熱量和脂肪仍相當豐富，但這類月餅可能是一種更適中的選擇。

許多月餅品牌現在提供低糖版本，這些可能是需要監控糖攝入量的人（如糖尿病患者）的更好選擇。雖然低糖月餅的糖含量低於傳統版，但仍然相對較高，因此即使是較低糖的替代品，也不應過量食用。

適量享用
鑒於傳統月餅的高糖和高脂肪含量，實行份量控制非常重要。衛生署建議，食用雙黃蓮蓉月餅份量不應超過整個月餅的八分之一。這小小的份量可以讓您品嚐到美味，而不會過量食用。

除了月餅，中秋節還提供了其他傳統美食，如楊桃、柚子和湯圓。雖然這些食品都很美味，但也需要注意其營養成分，特別是對於有特殊飲食需求的人。

柚子是維生素C和膳食纖維的良好來源，但碳水化合物含量高，糖尿病患者應適度食用。患有慢性腎臟病的人應避免食用楊桃，因為研究顯示，食用楊桃可能會對患有腎病的人產生有害、毒性的影響。

湯圓是中秋節的受歡迎甜點，但同樣高碳水化合物和熱量，糖尿病或超重人士應謹慎食用。

節慶時也要保持均衡飲食
中秋節期間的家庭團聚餐通常以豐富菜餚為特色，這可能進一步導致熱量和脂肪過剩。為維持均衡飲食，請考慮以下建議:

1. 選擇低脂蛋白質來源，如蒸魚、鮑魚、蝦或去皮雞肉。
2. 限制進食高脂肪食品，如五花腩、豬手、鵝掌、油炸或紅燒的菜餚。
3. 選擇蒸、烚或少油炒等較健康的烹飪方法。
4. 鼓勵攝取富含纖維的食物，如蔬菜、水果、糙米和紅米，以促進飽腹感和消化。

飲品選擇

在中秋節期間，傳統的中國茶可能是一個卓越的選擇。茶富含抗氧化劑，可有助降低心臟病、中風和二型糖尿病等風險。茶中的抗氧化劑，包括兒茶素和黃酮類，可以幫助保護細胞免受氧化壓力和炎症的傷害，這些都是慢性疾病的促發因素。此外，茶中的咖啡因還可以提供輕度的興奮效果，可能提神和運動表現。

對於想要控制體重的人來說，茶可以補充水分，幫助您感到更飽足，從而抑制過度進食。要以健康的方式享用茶，請避免添加糖，並根據個人喜好選擇熱茶或冰茶。

保持身體活躍
雖然中秋節是放縱的時候，但保持身體活躍的生活方式仍至關重要，以幫助平衡過量攝取的熱量。與家人和朋友一起進行登山或快走等活動，不僅可欣賞秋季景致，還能促進心血管健康和體重管理。

總之，中秋節月餅種類繁多，需要小心享用。通過了解不同月餅種類的營養成分、實行份量控制，並採取更健康的生活方式，您可以充分擁抱節日氣氛，同時也關顧自己的健康。請記住，這個節日的重點在於親人的歡聚，只要稍加小心，您就可以在不損害健康的情況下盡情品嚐這個季節的美味。

References:

Consumer Council has compared 5 different categories of mooncakes for their contents of fat, calories and sucrose. | Consumer Council

Centre for Health Protection – Mooncake Equations (chp.gov.hk)