Enjoying delicious food with family during the Lunar New Year is a great joy—but if you overlook the calories, your weight can rise in no time. Popular dishes like rice cake soup, japchae, jeon (pan-fried dishes), and braised short ribs are tasty but high in calories. Here’s a thorough breakdown of typical holiday foods and smart ways to enjoy them without gaining
Types of Lunar New Year Foods (Rice Cake Soup, Japchae, Jeon, Namul, Braised Short Ribs)
It’s hard to resist all the delicious dishes during the holiday. But a brief lapse can quickly add 2kg to the scale. Let’s break down the calories of 대표 dishes and how to enjoy them wisely.
First, rice cake soup (tteokguk), a comforting New Year’s morning staple. The chewy rice cakes are made from refined carbohydrates that raise blood sugar quickly. Drinking the broth can also increase sodium intake and cause bloating. One bowl contains about 625 kcal—similar to two bowls of rice.
Next, colorful japchae. Since it’s mainly made with glass noodles, it can spike blood sugar and is fairly high in calories. However, adding plenty of vegetables makes it much healthier.
Jeon (pan-fried dishes) are essential on the holiday table. Whether fish, meat patties, or zucchini, they’re cooked in oil, which raises their calorie content. For example:
- 3 skewers (san-jeok): over 500 kcal
- 3–5 meat patties (donggeurangttaeng): over 200 kcal
- 150g fish jeon: about 300 kcal
Braised short ribs (galbijjim) are rich and flavorful but high in saturated fat and energy density. Removing visible fat and limiting the sauce helps make it healthier.
Namul (seasoned vegetables) are lower in calories and high in fiber, but stir-frying in oil or heavy seasoning increases calories.
Preparing and Cooking Pan-Fried Pollock (Dongtaejeon)
Start with fresh pollock fillets. If frozen, thaw in the refrigerator for at least 12 hours. Rinse lightly and soak in salt water (1L water + 2 tbsp salt + 1 tbsp vinegar) for 5 minutes to remove odor and firm the flesh.
Drain thoroughly and pat dry. Season lightly with salt, pepper, and cooking wine. Prepare sliced red chili and crown daisy leaves for garnish.
Spicy Vinegared Squid Salad Recipe
A refreshing dish that cuts through rich holiday food.
Ingredients: squid, cucumber, onion, carrot.
Lightly blanch squid for 1 minute. Slice vegetables and salt cucumber briefly.
Sauce: chili powder, chili paste, sugar, soy sauce, cooking wine, garlic, vinegar.
Mix all ingredients, toss with sesame oil and seeds. It also pairs well with noodles.
How to Make Traditional Sweet Rice Drink (Sikhye)
- Cook slightly firm glutinous rice.
- Soak malt powder in warm water and extract liquid.
- Combine rice and malt liquid, keep warm for 5 hours until grains float.
- Boil with sugar and ginger for 30 minutes. Chill before serving.
Holiday Weight Management Strategies
- Reduce rice cake intake by 20–30%.
- Limit jeon to 2–3 pieces and remove excess oil.
- Eat in this order: protein → vegetables → carbohydrates.
- Focus on solid ingredients rather than soup broth.
- Follow a low-sodium diet for 3 days after the holiday.
- Walk, stretch, or do light strength exercise regularly.
How to Eat Holiday Foods More Healthfully
- Eat less soup broth.
- Remove oil from fried foods.
- Add more vegetables to japchae.
- Remove visible fat from meat dishes.
- Eat vegetables first to control blood sugar.
- Enjoy desserts in small portions.
Conclusion
You can enjoy Lunar New Year foods while staying healthy. With mindful choices, adjusted cooking methods, and balanced portions, you can prevent holiday weight gain and still savor the celebration.
Related link (Korean version)
https://oktomom.co.kr/wp-admin/post.php?post=964&action=edit
“How many calories are in Seollal rice cake soup?”
One bowl of rice cake soup contains about 625 calories, which is similar to two bowls of rice. Since rice cakes are refined carbohydrates, they can raise blood sugar quickly, and the broth is high in sodium, which may cause bloating.
“What are some healthy ways to eat jeon during Seollal?”
Since jeon absorbs a lot of oil, it’s best to remove the excess oil carefully with a paper towel or use an air fryer. Choosing relatively lower-calorie options, such as fish jeon or vegetable jeon, is also a good strategy.
“Is there a way to enjoy japchae without worrying about calories?”
You can reduce the calories in japchae by using plenty of vegetables instead of glass noodles. Adding a small amount of vinegar can also help with blood sugar control.
“What are some healthy ways to eat braised short ribs during Seollal?”
Braised short ribs are high in fat, so it’s best to remove any visible fat and minimize the amount of sauce you consume. Eating them together with vegetables can also help create a more balanced meal.
“What are some dietary strategies to prevent weight gain during the Seollal holiday?”
It is important to reduce the intake of high-calorie foods such as rice cakes and jeon, and to eat protein and vegetables first to increase fullness. It is also helpful to limit soup consumption and follow a low-sodium diet after the holiday.