Happy Chinese New Year to everyone! We hope that everyone had fun spotting snacks in our CNY Snack Search Contest and kept to your resolutions. If you’re wondering what the officially recommended number of each snack per day is, we’ll let our expert Ms Bibi Chia, Principal Dietician at Raffles Hospital, tell you more in this article!
Don’t despair at the numbers, as they are meant to act as a gauge for you to moderate your snack consumption. If you (like me) have wolfed down a few more than you should have, time to swap the lift for some stair-climbing to pay off that debt!
General Dietary Guidelines
The World Health Organization (WHO) recommends reducing daily intake of free sugars to less than 10% of your total energy intake. A further reduction to below 5% per day would provide additional health benefits. For an adult of normal BMI, 5% comes up to around 25 grams (6 teaspoons) of sugar.
Shift your fat consumption away from saturated fats to unsaturated fats, and try to eliminate industrial trans fats. The American Heart Association (AHA) recommends to reduce saturated fat to no more than 5% to 6% of your total calories. For an average adult, that’s about 11 to 13 grams of saturated fat per day.
CNY Snack Search 1: Pineapple Tarts
Lucky Number: 2 – 186kcal, 7g fat, 12g sugar
CNY Snack Search 2: Love Letters
Lucky Number: 4 – 224kcal, 6g fat, 19g sugar
CNY Snack Search 3: Bakkwa
Lucky Number: 1 – 229kcal, 8g fat, 24g sugar (oh my!)
CNY Snack Search 4: Kuih Bangkit
Lucky Number: 5 – 115kcal, 5g fat, 20g sugar
CNY Snack Search 5: Mini Dried Shrimp Rolls
Lucky Number: 5 – 115kcal, 7g fat, 1g sugar