Tết is a time for family reunions, gatherings with friends, and indulging in delicious traditional dishes. However, with the abundance of tempting foods, it’s easy to overlook the number of calories consumed during the holiday. So, how can we enjoy traditional Tết dishes while maintaining a healthy body? Let’s explore the calorie content of popular Tết foods and learn how to use cooking oils, especially soybean oil, to help you enjoy the holiday without worrying about weight gain!

1. Bánh Chưng & Bánh Tét – Irreplaceable Tết Delicacies

Bánh Chưng and Bánh Tét are indispensable traditional foods of Vietnamese Tết. However, they are also quite high in calories, something many people might not be aware of.

• Bánh Chưng: A traditional Bánh Chưng can contain up to 2,000 calories. This is a relatively high amount if consumed in excess. Bánh Chưng provides a significant amount of carbohydrates from sticky rice, but it also contains fat and sugar from mung beans and pork filling, contributing to its high calorie content.
• Bánh Tét: Similar to Bánh Chưng, Bánh Tét is also made from sticky rice, pork, and mung beans, but it is typically smaller in size. The calorie content of one Bánh Tét is also around 2,000 calories. During Tết, it is often eaten with other rich dishes like braised pork and sausage, increasing the total calorie intake.

2. Thịt Kho Hột Vịt – A Delicious But Calorie-Dense Dish

Thịt Kho Hột Vịt (Braised Pork with Eggs) is a must-have dish in many Vietnamese households during Tết. However, this dish is packed with calories.

• Thịt Kho Hột Vịt: A portion of about 330g contains 440 calories. This dish combines fatty pork belly and eggs, along with seasonings like sugar, fish sauce, and pepper. When paired with rice, the carbohydrate intake further increases the total calorie count.

3. Lạp Xưởng – A Sweet and Savory Temptation

Lạp Xưởng (Chinese Sausage) is a familiar food during Tết, known for its rich flavor and easy-to-eat texture. However, it is high in fat and calories.

• Lạp Xưởng: 100g of Lạp Xưởng contains approximately 604 calories. Made from pork, pork fat, seasonings, and sugar, each bite of Lạp Xưởng is packed with fat, quickly increasing calorie intake.

4. Chả Giò – The Irresistible Crispy Delight

Chả Giò (Spring Rolls), with its crispy exterior and flavorful filling (usually a mix of shrimp, pork, mushrooms, and vegetables), is always a favorite during Tết. However, since it is deep-fried, its calorie content is quite high.

• Chả Giò: A 100g portion contains about 500 calories. The crispy outer layer is made from flour and oil, while the filling often includes fatty meats, contributing to the high calorie count. Additionally, seasonings used in Chả Giò make it even more energy-dense.

 

5. Soft Drinks – A Tết Staple with Hidden Calories

In addition to food, soft drinks are an inseparable part of Tết celebrations. However, many people don’t realize that these beverages are loaded with sugar and calories.

• Soft Drinks: A 330ml can contains up to 200 calories, mainly from sugar and artificial sweeteners. Consuming too many soft drinks can lead to excessive calorie intake without providing a feeling of fullness, making weight gain inevitable.

Tips for Reducing Calories During Tết

While Tết dishes are undeniably delicious, consuming too many calories can lead to unwanted weight gain. Here are some tips to help you enjoy the holiday to the fullest while maintaining a healthy physique:

1. Choose Healthier Cooking Oils

When preparing meals, selecting the right cooking oil is crucial. Instead of using animal fats, which contain high levels of saturated fats, consider switching to soybean oil. Soybean oil is a plant-based oil rich in omega-3 and omega-6, which are beneficial for heart health and weight control.

• Soybean Oil: A great choice for Tết cooking. It contains healthy fats, is low in cholesterol, and can help reduce the risk of cardiovascular diseases. Additionally, soybean oil makes food smoother, easier to eat, and less likely to cause belly fat compared to animal fats.

2. Reduce Sugar and Salt Intake

Besides controlling oil consumption, you should also monitor the amount of sugar and salt in Tết dishes. Reduce sugar in desserts and braised dishes, avoid eating too many sweets, and limit carbonated soft drinks. Also, cut back on salt in savory dishes to prevent water retention and weight gain.

3. Practice Moderation in Eating

One of the simplest yet most effective ways to manage weight during Tết is to eat in moderation. Instead of eating large meals, divide your meals into smaller portions throughout the day to aid digestion and nutrient absorption. Additionally, incorporate plenty of vegetables and fresh fruits into your diet to balance calorie intake.

4. Engage in Light Physical Activities

To maintain a healthy weight during Tết, don’t forget to stay active. You can go for walks, do yoga, or participate in outdoor activities to burn off excess calories from festive meals. Maintaining an active lifestyle not only helps with weight control but also keeps your mind refreshed and happy throughout the holiday.

CONCLUSION

Tết is a time for families to come together and enjoy delicious traditional dishes. However, managing calorie intake is essential if you want to maintain a healthy physique. Be mindful that popular dishes like Bánh Chưng, Bánh Tét, Thịt Kho, Lạp Xưởng, and Chả Giò are high in calories, and consider adjusting your cooking habits by using soybean oil to support heart health while effectively maintaining your figure. This Tết, you can fully enjoy your favorite dishes while keeping your body healthy and full of energy!