Chinese Food during Chinese New Year

Yee sang (raw fish salad)

In Chinese culture ... Yee and Sang also means “abundance” and “rising” in many Chinese dialects. This dish symbolises the increase of abundance – a wish that most aspire for in the New Year.

Before eating, everyone at the table will trade good wishes and mix the salad together with chopsticks.

Nutrition wise ... As this dish is vegetable based, it is rich in fibre and vitamins.

To eat healthfully ... For those who need to watch their sugar levels, take it easy with the sesame oil and plum sauce. Pour just enough to get the flavour.


Mee suah (rice noodles)

In Chinese culture ... Noodles symbolise longevity. Usually taken for breakfast on the first day of Chinese New Year, the Chinese believe that this is a meal not to be missed if you want to live a long, healthy life.

Nutrition wise ... It contains complex carbohydrates and protein that comes from minced meat with no added oil.

To eat healthfully ... You can add some vegetables to the noodles for a more balanced meal.


Nien gao (sticky cake)

In Chinese culture ... Nien and Gao also means “year” and “high”. It symbolises the increase of success and prosperity. Usually offered to the Kitchen God before Chinese New Year, it is often steamed and eaten in its original form (as shown in picture on the right), or fried after the sticky cake is sandwiched between sliced yam.

Nutrition wise ... These tasty sweet cakes are sugar and calorie-rich. To eat healthfully ... As nien gao has a high glycemic index, people who are diabetic need to be mindful with the amount they take.


Kuih kapit (love letters)

In Chinese culture ... These love letters are either folded into a quarter round shape or rolled to resemble love letters. Emblazoned with auspicious words and symbols, it is a popular Chinese New Year cookie in Malaysia and Singapore.

Nutrition wise ... These crispy snacks can be high in sugar and calories. It is possible to overeat as we tend to eat it while we are watching TV or visiting other people’s houses.

To eat healthfully ... Be mindful of how many you are eating from every house you visit. The calories can accumulate!


Popiah or chun juan (spring rolls)

In Chinese culture ... Besides its resemblance to gold bars, popiah symbolises unity and prosperity. It is usually taken by Chinese of Hokkien descent.

Nutrition wise ... Its fillings are vegetablebased is fibre-rich, and additions of protein sources such as tofu, prawns and shredded omelette makes it a nutritious dish.

To eat healthfully ... Instead of fried popiah, go for fresh ones.


Seafood

In Chinese culture ... Fish is a must as it symbolises abundance, and it must be served whole during the reunion dinner. Prawns (Ha in Cantonese) symbolises happiness and the way Chinese pronounce the Mandarin word for oysters (Hao) is the homophone for “good”.

Nutrition wise ... Seafood are good protein sources, but they can also contain high levels of cholesterol.

Fish, sea cucumber and oysters are generally low in cholesterol while prawns contain higher levels.

To eat healthfully ... Instead of fried or butter prawns, try baking them with garlic and chili, steaming them with egg white or even poaching them with Chinese rice wine (‘drunken prawns’).

Meat

In Chinese culture ... Meaty dishes symbolise wealth. Popular ones include pork, chicken and duck dishes. Nutrition wise ... Taken moderately, meat is a good source of protein and fat.

To eat healthfully ... Choose lean meat and try to braise, roast or grill. You can also remove chicken skin and fat before cooking.


Mandarin Oranges

In Chinese culture ... Mandarin oranges symbolise gold. It makes a good gift for friends and family during house visits. Nutrition wise ... They are high in dietary fibre and vitamins.

To eat healthfully ... Taking more of a good food does not mean there will be extra benefits. Although it is not likely you can overdose on mandarin oranges, it is always wise to eat moderately.