Eat Rice Dumplings the Healthy Way

Tuen Ng Festival (Dragon Boat Festival) is just around the corner. Apart from watching dragon boat races, we also eat rice dumplings, a traditional festive food. However, most commercially available rice dumplings are high in energy and fat, excessive consumption of which may lead to obesity; that's too bad for health, isn't it? To enjoy the festive fun to the full without affecting health, you may want to look at the suggestions below:

A salted meat rice dumpling can provide about 455 kcal (see the table below), almost the energy content of a main meal. If it is to replace a main meal, have no more than one such dumpling each time.
A salted meat rice dumpling is usually made with pork belly and preserved pork, and is thus high in fat. A salted meat rice dumpling contains 17 grams of fat (about 3 to 4 teaspoons of oil), which is 30% of an adult's total daily fat intake. It is therefore suggested that the animal fat and preserved meat be trimmed from the dumpling before eating to cut down on fat intake.
Some salted meat rice dumplings contains Chinese ham, yolk from salted eggs and preserved meat, all of which are high-sodium processed foods, excessive consumption of which may increase the risk of hypertension. Eat sparingly.
Rice dumplings are made with glutinous rice, which is much more sticky than white rice. Three quarters of a bowl of glutinous rice contains an energy value that is equivalent to that of one bowl of white rice, so watch your portion.

	Salted meat rice dumpling (253 g)	"Gan-shui" rice dumpling (244 g)
Energy (kcal)	455	390
Fat (g)	17.0	3.4
Protein (g)	14.4	6.3
Dietary fibre (g)	4.3	traces
Source: Centre for Food Safety

Although "Gan-shui" rice dumplings have a lower fat content than salted meat rice dumplings, their content of glutinous rice is quite high by comparison. Whether it is "Gan-shui" or salted meat rice dumplings, their energy value is almost the same. If a "Gan-shui" rice dumpling is to be eaten as part of a main meal, limit the amount to one again. Also, serve the "Gan-shui" rice dumpling with some lean meat to supplement a rice dumpling meal for fear of lack of protein.

Whether it is a salted meat or a "Gan-shui" rice dumpling, such food has a low dietary fibre content. Thus a rice dumpling meal is preferably supplemented by a dish of blanched vegetables for increased dietary fibre intake and satiety.
If you have rice dumpling for a meal, cut down on your intake of other grains and cereals such as rice or noodles for fear of over-eating and thus excess energy intake.
Many people like to season their rice dumplings with soya sauce and granulated sugar, inevitably boosting sodium and sugar intake. Using seasoning only sparingly.