The Importance of Staple Foods During Festive Seasons
As people's living standards have improved, festive occasions are often marked by an abundance of animal-based foods, such as chicken, duck, and fish, becoming the main attractions on the dining table. While these sumptuous dishes are visually appealing and varied, there is a notable absence of staple foods. From a nutritional standpoint, this eating pattern can be considered unbalanced.
Why Staple Foods Should Not Be Overlooked
Professor Cai Donglian from the Nutrition Department at Changhai Hospital of the Second Military Medical University emphasizes the need to incorporate staple foods during festive meals. He advocates for three key principles: simplification, quantification, and diversification.
Simplification of Staple Foods
The term 'staple foods' primarily refers to grains, which include rice, wheat, legumes, and tubers. However, during festive seasons, the definition of staple foods often expands to include snack items like spring rolls, custard buns, egg yolk pastries, cream cakes, siu mai, and fried dough sticks. These treats tend to be high in fats and calories, which can be detrimental to health and lead to weight gain. Given that festive meals are already opulent with various dishes, there is no shortage of protein, allowing for a greater emphasis on starchy staples rather than intricately prepared snacks that offer less nutritional benefit.
Importance of Quantifying Staple Food Intake
The lavish array of dishes at festive gatherings often leads to overindulgence in side dishes, leaving little room for staple foods. Insufficient intake of staples, coupled with excessive consumption of side dishes—especially fatty meats—can increase fat and cholesterol intake, contributing to obesity and related health complications. To promote balanced nutrition, it is essential to reserve some appetite for staple foods, aiming for a daily intake of at least 300 grams for healthy adults. Many individuals mistakenly replace staple foods with fruits or vegetables, which primarily provide minerals, vitamins, and dietary fiber but lack sufficient carbohydrates.
Diversifying with Whole Grains
When discussing nutrition, incorporating whole grains is vital. The process of refining white rice removes the bran, which discards up to 64% of the rice's nutrients. The bran contains essential nutrients, including vitamins and minerals, that are lost during processing. Although white flour is a convenient source of vitamin B1 and dietary fiber, those nutrients can be depleted through excessive refining. Whole grains like oats, barley, buckwheat, corn, and millet offer essential nutrients lacking in white rice and flour while providing ample dietary fiber, enhancing festive eating practices.
Conclusion
As we celebrate special occasions with lavish food spreads, it is critical to prioritize staple foods for balanced nutrition. Following the principles of simplification, quantification, and diversification can help maintain a well-rounded diet, ensuring that festive eating remains both enjoyable and healthy.