The Chinese New Year is approaching, and the eternal theme of Chinese New Year is reunion, guarding the New Year, and sharing delicious food. However, lavish banquets, frequent gatherings, and disrupted schedules often bring a lot of burden to the body. How to spend a healthy, comfortable, and vibrant Spring Festival while inheriting the New Year's flavor and enjoying reunion? For this purpose, our reporter interviewed Wang Zhiyi, Director and Chief Physician of the Department of General Medicine at Tsinghua University Affiliated Beijing Tsinghua Chang Gung Hospital. ——The editor's New Year's Eve dinner should not only be rich and delicious, but also pay attention to nutrition and health. Taking a family of 6-8 people as an example, Wang Zhiyi gave the following suggestion - cold dishes mixed with vegetables - symbolizing "spring scenery in the garden". The southern version can choose broccoli (rich in sulforaphane), purple cabbage (containing anthocyanins), carrots, and yam, and drizzle with sour lemon juice or vinegar juice; The northern version can use radish, cabbage heart, cucumber shreds, roasted walnut kernels, etc., mixed with sesame sauce and vinegar. This dish provides rich dietary fiber and antioxidants, which help enhance satiety. Cold mixed double silk - symbolizing "harmony brings good fortune". The main ingredient is kelp (or skirt vegetables), which is rich in soluble dietary fiber and trace elements. In the south, bamboo shoots and cilantro with similar texture are often paired with ginger vinegar sauce for a refreshing and appetizing taste; In the north, it can be paired with shredded tofu and carrot, mixed with minced garlic and a small amount of soy sauce. This dish has a refreshing taste and contains algal polysaccharides that contribute to intestinal health. Hot dish steamed fish - meaning 'surplus every year'. Fish provide high-quality protein and Omega-3 fatty acids. Steaming is the healthiest cooking method with the lowest fat content. Southern preferred fresh and tender sea bass with few thorns, steamed with ginger and scallions; In the north, carp can be selected, steamed or slightly fried, and then lightly cooked with sauce. Chestnut roasted chicken - meaning "spread your wings and fly high". Poultry meat is a high-quality source of protein. In the south, it is commonly used to cook Sanhuang chicken chunks together with chestnuts and winter bamboo shoots, which add natural sweetness to chestnuts; In the north, people like to stew chicken wing root with potatoes and dried mushrooms, and the soup is rich. When cooking, blanch to remove excess fat and use the natural flavor of the ingredients to enhance freshness. Tomato stew - symbolizing "prosperous days". Tomatoes are rich in lycopene, which is more easily absorbed after heating and is a powerful antioxidant. In the south, cauliflower and chickpeas can be paired to increase plant protein and dietary fiber; In the north, eggplants can be stewed with frozen tofu to fully absorb tomato soup and provide nutrition for satiety. This dish has a festive color and a sour and appetizing aroma. Stir fried meat with seasonal vegetables - symbolizing "abundant grains". By stir frying lean meat with various roots, grains, and vegetables, it echoes the theme of "Five Grains". Quick frying can reduce nutrient loss. The southern version uses sweet corn kernels, green beans, diced carrots, and pork tenderloin cubes, which are colorful; The northern version can be paired with diced yam, diced lotus root, and pine nuts, providing a rich and layered taste. Stir fried Asparagus with Fresh Shrimp - Implies "Elegance as Jade". Shrimp provides high-quality protein, with extremely low fat content and rich in selenium; Asparagus is a natural anti-inflammatory food, rich in asparagine and quercetin. Fresh river shrimp or sea shrimp can be used in the south, frozen shrimp can be used in the north, asparagus is suitable for both north and south, and can also be replaced with Dutch beans or sweet beans. This is a typical high protein, low-fat, low calorie refreshing dish. Soup with Mushroom Fresh Soup - symbolizing "full of vitality". Multiple types of mushrooms are stewed together, rich in polysaccharides with immunomodulatory effects. In the south, crab flavored mushrooms, seafood mushrooms, and bamboo mushrooms can be paired with a few slices of Jinhua ham for freshness, resulting in a clear soup color; In the north, you can use shiitake mushrooms, shiitake mushrooms, and black fungus, paired with a few red dates, for a rich and fragrant soup. Just a little salt seasoning is a great way to warm the stomach and relieve greasiness before meals. The main course is stir fried rice cake with vegetables - symbolizing "rising step by step". Nian Gao is a traditional Spring Festival food, and the key to its health lies in pairing it with vegetables. Vegetables not only balance the stickiness of glutinous rice products, but also aid digestion. Healthy dumplings - symbolizing "family happiness". The health of dumplings lies in the combination of fillings. Classic fillings can be a combination of lamb (warm tonic) and white radish (heat clearing), or a combination of egg, vermicelli, and chive vegetarian fillings. Wang Zhiyi stated that overall, the design of the New Year's Eve dinner can follow the following principles - balanced structure, plant-based: ensuring that vegetables, mushrooms, soy products, and whole grains make up more than half of the entire table to provide sufficient vitamins, minerals, and dietary fiber. High quality protein, cooking method: fish, poultry, lean meat, and beans are preferred as sources of protein, and low-fat cooking methods such as steaming, boiling, stewing, and stir frying are often used. Colorful, anti-inflammatory and beneficial: By using the "rainbow principle" to match vegetables of different colors and consuming a variety of phytochemicals, it helps the body resist inflammation and oxidation. Combining staple foods to improve quality: Incorporating vegetables into traditional rice cakes or dumplings can increase dietary fiber, delay blood sugar rise, and make holiday staple foods healthier. Respect geography and blend flavors: Each dish offers a selection of ingredients from the north and south, respecting local products and flavors while experiencing different flavors, reflecting the culinary wisdom of "harmony in diversity". (New Society)