Chinese New Year Food and Health Guide 2025
Chinese New Year is a time for celebration and enjoying traditional foods. However, it is important to be mindful of your health and maintain a balanced approach to eating and activity, especially after the festive period of Christmas and New Year’s Day. Here are some practical tips that will help you manage your weight and stay healthy without missing out on the festivities.
8 Tips for Healthy Eating
During Chinese New Year
1
Be mindful of portion sizes. Even healthy foods can contribute to weight gain if eaten in large quantities.
2
Choose foods low in calories such as fruits and prepare foods with less oil, fat and coconut milk, if needed.
3
Choose foods high in fibre to prevent constipation during the festive season.
4
Limit intake of sweet foods such as nian gao, sweet biscuits, candies and chocolates.
5
Choose healthier alternatives whenever possible.
6
Limit intake of foods high in salt such as chips and crackers.
7
Drink plain water instead of sweetened beverages.
8
Limit alcohol intake. Excessive intake can be harmful to health.
Individual calorie needs vary based on factors such as age, gender, activity level, and overall health. Here is a general guide for daily calorie intake.
Understanding your calorie needs |
||
For Women |
Sedentary (little to no exercise) | 1,800 to 2,000 calories |
| Moderately active (light exercise or physical activity) | 2,000 to 2,200 calories | |
| Very active (intense exercise or physical activity) | 2,200 to 2,400 calories | |
For Men |
Sedentary (little to no exercise) | 2,200 to 2,400 calories |
| Moderately active (light exercise or physical activity) | 2,400 to 2,600 calories | |
| Very active (intense exercise or physical activity) | 2,600 to 3,000 calories | |
Bak Kwa
1 piece, 57g
229
kcal
8g
fat
24g
sugar
Pineapple Tarts
2 pieces, 40g
163
kcal
7g
fat
12g
sugar
Love Letters
4 rolls, 52g
224
kcal
6g
fat
19g
sugar
Kueh Bangkit
5 pieces, 30g
115
kcal
5g
fat
20g
sugar
Nian Gao
1/4 portion, 106g
244
kcal
0.5g
fat
56g
sugar
Suckling Pig
1 serve, 168g, roasted
652
kcal
54g
fat
Chinese New Year
Calorie Cheat Sheet
Main Dishes |
||
| Food | Serving size (weight) |
Calorie |
|---|---|---|
| Apam | 1 piece (30g) | 60 |
| Bahulu | 3 pieces (25g) | 100 |
| Glutinous rice ball (tang yuan) | 1 small bowl / 7 pieces tang yuan + syrup (80g) | 100 |
| Nian gao fritters | 1 piece (50g) | 220 |
| Love letters | 4 pieces (50g) | 210 |
| Steam glutinous rice cake (nian gao) | 1 whole piece (300g) | 690 |
| Peanut cookies | 4 pieces (40g) | 200 |
| Smiling doughnut | 1 big piece (40g) | 135 |
| Tapioca flour cookie | 4 pieces (20g) | 90 |
| Crispy honeycomb cookies | 3 pieces (30g) | 150 |
| Steam layer rice cake | 1 slice (60g) | 90 |
| White radish cake | 1 whole piece (80g) | 160 |
| Longan, magnolia petals, red dates and snow fungus dessert | 1 small bowl (80g) | 40 |
| Longan with sea coconut | 1 small bowl (80g) | 40 |
| Pineapple tarts | 4 pieces (30g) | 140 |
| The six combination dessert | 1 small bowl (80g) | 40 |
Snack and Nuts |
||
| Food | Serving size (weight) |
Calorie |
|---|---|---|
| Bak kwa, pork | 1 piece (90g) | 370 |
| Mini chicken bak kwa | 1 piece (40g) | 150 |
| Cantonese peanut puffs (Kok chai) | 4 pieces (90g) | 420 |
| Cashew nuts (oil roasted, salted) | 1 small bowl (40g) | 230 |
| Deep fried arrow head | 1 small bowl (30g) | 140 |
| Fortune cookies | 2 pieces (10g) | 40 |
| Peanuts (roasted) | 1 small bowl (30g) | 170 |
| Pistachio nuts (roasted) | 1 small bowl (30g) | 160 |
| Kua-ci | 1 small bowl (40g) | 135 |
| Assorted nuts (roasted) | 1 small bowl (40g) | 220 |
| Prawn crackers | 2 big pieces (40g) | 170 |
| Prawn rolls | 1 small bowl (40g) | 200 |
| Twisted cookies | 3 pieces (30g) | 20 |
Fruits |
||
| Food | Serving size( weight) | Calorie |
|---|---|---|
| Chinese yellow pear | 1 whole (170g) | 50 |
| Dried persimmons | 1 piece (80g) | 195 |
| Mandarin orange | 1 whole (100g) | 50 |
| Orange | 1 whole (130g) | 40 |
| Persimmons | 1 whole (140g) | 90 |
| Banana | 1 whole (80g) | 60 |
| Pomelo | 1 piece (40g) | 10 |
Beverages |
||
| Food | Serving size (weight) | Calorie |
|---|---|---|
| Plain water | 1 glass (250ml) | 0 |
| Cordial drink | 1 glass (250ml) | 80 |
| Carbonated drink | 1 can (325ml) | 130 |
| Packet drink | 1 packet (200ml) | 90 |
| Chinese tea | 1 glass (250ml) | 0 |
Alcohol |
||
| Food | Serving size (weight) | Calorie |
|---|---|---|
| Beer (2 – <8% alcohol) | 1 can (320ml) | 106 |
| Wine / Toddy (8 – <15% alcohol) | 1 serving (140ml) | 108 |
| Brandy / Whisky / Rum / Gin / Vodka (>30% alcohol) | 1 serving (35ml) | 114 |
Staying active is equally important, especially with all the tempting food around. Here are some common exercises and their approximate calorie burn in 30 minutes (based on average intensity):
Exercises on based on average intensity |
|
| Walking (moderate pace) | 120 to 180 calories |
| Jogging | 240 to 355 calories |
| Cycling (moderate speed) | 200 to 300 calories |
| Swimming | 200 to 350 calories |
| Dancing (moderate) | 180 to 250 calories |
| Yoga | 140 to 200 calories |
Finding the right balance
Chinese New Year is a time for celebration and connection, and enjoying festive foods is part of that. By being mindful of your calorie intake and staying active, you can enjoy the festivities without excessive weight gain. Remember moderation, healthier choices, and regular physical activity. If you feel you have overindulged, consult with our doctors for personalised weight management advice.
This article is written by Dr Tay Kian Wei, Family Physician, Raffles Medical; Dr Precelia Lam, Family Physician, Raffles Medical; Ms Bibi Chia, Principal Dietitian, Raffles Diabetes and Endocrine Centre
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