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Buffet vegetables can be surprisingly unhealthy, warns nutritionist

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

News Named sources Context piece
  • A nutritionist warns that seemingly healthy buffet choices, especially vegetables, can be high in hidden fats, sugars, and sodium due to cooking methods.
  • Key advice includes assessing cooking methods, ensuring a balanced meal with protein and vegetables, draining excess sauces, and managing carbohydrate portions.
  • The nutritionist emphasizes that balanced eating is achievable without sacrificing enjoyment, with specific considerations for individuals on medication.

Choosing vegetables at a buffet doesn't automatically guarantee a healthy meal, according to nutritionist Shen Wan-chen. She explains that cooking methods significantly impact the nutritional content, turning seemingly light options into potential pitfalls. Even vegetables can become high in fat, sugar, and sodium if they are stir-fried, deep-fried, braised with heavy sauces, or thickened with starch.

Choosing vegetables at a buffet doesn't automatically guarantee a healthy meal.

— Nutritionist Shen Wan-chenHighlighting the hidden dangers in seemingly healthy buffet choices.

Shen advises a four-step approach for selecting food at buffets: 'look' at the cooking methods, avoiding meals dominated by fried or heavily sauced items; 'pair' for a balanced meal including a moderate staple, protein, and at least two types of vegetables; 'drain' excess oil and sauce from dishes; and 'reserve' staple portions based on individual needs. She notes that while vegetables are good, a meal lacking protein sources like eggs, tofu, fish, or meat might lead to quicker hunger.

You can't just look at what you're picking; the cooking method is equally important.

— Nutritionist Shen Wan-chenExplaining that preparation methods drastically alter nutritional value.

The nutritionist also points out common imbalances in buffet meals, such as too many fried or starchy dishes, insufficient protein, or excessive amounts of rice, pumpkin, corn, and noodles. She stresses the importance of draining excess liquid from dishes and avoiding drenching rice with braising liquids. For individuals managing conditions like high blood pressure or diabetes, Shen recommends consulting healthcare professionals for personalized dietary advice, particularly regarding carbohydrate intake and sodium levels.

The key is to remember 'look, pair, drain, reserve' when selecting dishes.

— Nutritionist Shen Wan-chenIntroducing a mnemonic for making healthier buffet choices.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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