1. Key Points on Oil Usage
Use less oil, and less deep-frying, pan-frying, braising, or stewing; opt more for boiling, cold salads, or steaming. This not only reduces calorie intake but also lessens the greasiness and strong flavor of food. Deep-frying is worse than pan-frying, and braising or stewing is also high in calories. A nutritionist explains that this is because oil is inevitably added during frying, and every 1g of oil produces 37.8 kJ of energy. If the food is then braised, sugar is added, and every 1g of sugar produces an additional 16.8 kJ of energy.
2. Key Points on Seasoning
Use less seasoning to emphasize the natural flavor. The umami and nutrition of a soup you've simmered yourself cannot be replaced by any artificial seasonings. Common ingredients for soups include pork bones, chicken bones, and fish bones. Pork bones produce a richer broth, suitable for thick soups or congee; fish bones can create a slightly fishy broth, only suitable for seafood dishes; only chicken bones can make a broth that can be either rich or light, clear in color and fresh in flavor, making it the most versatile for cooking.
Generally, when nutritionists estimate the calories in food, seasonings like soy sauce, salt, MSG, vinegar, green onions, ginger, and garlic are not taken into account. Only oil, sugar, rice wine, and starches are considered to have calories. Soy sauce itself has no calories. One tablespoon of vinegar equals 8.4 kJ of energy. Green onions, ginger, and garlic are classified as vegetables, with about 105 kJ per 100g. Seasonings like soy sauce or vinegar have such low calories that they are not factored in. Ingredients like green onions, ginger, and garlic are usually finely chopped and sautéed, and typically only 10g is used, adding at most 8.4 to 12.6 kJ of energy, so they are not included in the total calorie count. However, 1g of fat produces 37.8 kJ of energy, 1g of sugar produces 16.8 kJ, and 20g of starch produces about 294 kJ. These high-calorie ingredients should be controlled in their quantity.
3. Key Points on Portion Control
Eat in moderation for good health. During festive gatherings with family and friends, the large crowd and lively atmosphere can easily lead to overindulging and forgetting to exercise self-control, which is especially detrimental to the elderly. If you find it hard to eat less, it's recommended to control the amount of food you cook in advance. You might prepare slightly less food than usual, so there are no leftovers after the meal, yet you can still convey a sense of festive abundance. Do not use the excuse that certain foods are low in calories to eat large quantities of them. People with chronic illnesses, especially diabetics, should be particularly cautious in controlling their intake.
4. Key Points on Using Vegetables and Fruits to Cut Greasiness
Eat more vegetables and fruits to counteract greasiness. Many people don't like to eat vegetables during festivals because they feel they aren't substantial enough for a grand occasion. It's easy to overindulge in rich, meaty dishes and consume excessive calories, so it's even more important to eat more high-fiber vegetables and fruits. Using vegetables and fruits for flavoring is not only refreshing and delicious, good for balancing your digestion, but also allows for a variety of preparations. For example, for a hot pot, you can add vegetables. Radish can be cubed and added to a pork rib soup. After eating rich, heavy meat dishes, this can be a palate-cleansing soup. Spinach, when blanched in boiling water, can reduce its greasy texture. It is suggested that if you combine Napa cabbage, carrots, potatoes, celery, and frozen peas and corn, you get a nutritious and flavorful clear soup; if you thicken it with cornstarch, it becomes a sweet and savory thick soup.