A traditional Tet feast for six people contains approximately 7,500 calories. Considering that the average adult requires about 2,000 calories per day, it is essential to plan your meals carefully to avoid weight gain.
Caloric Content in a Tet Feast
Dr. Nguyen Trong Hung (Head of the Adult Nutrition Consultation Department at the National Institute of Nutrition) states that the daily caloric needs of the body depend on age, gender, and work status… For adults who do not intend to lose or gain weight, the energy requirement is about 2,000 calories, divided into three meals, which averages to about 667 calories per meal. Meanwhile, a Tet feast consists of many dishes, and if one does not calculate the caloric intake properly, it is easy to gain weight.
Typically, a Tet feast includes Banh Chung, chicken, beef, pork rolls, fried spring rolls, sausages, jellied meat, and soup… The estimated caloric content for each dish per 100 grams is as follows:
Banh Chung
A medium-sized square Banh Chung, cut into 8 pieces, weighs about 114 grams each, providing 204 calories, 4.7 grams of protein, 5.6 grams of fat, and 33.9 grams of carbohydrates. Thus, one Banh Chung in the feast contains approximately 1,500 calories; just one piece of Banh Chung provides energy equivalent to a bowl of white rice (about 180-200 calories).
Sticky Rice
The caloric content varies by type of sticky rice. For example, a 100-gram serving of gac sticky rice contains up to 600 calories, while a 100-gram serving of peanut sticky rice provides about 400 calories. Eating a bowl of sticky rice (about 1/5 of a plate) contains around 130 calories, which is equivalent to 1/3 of a bowl of pho (400 calories).
Jellied Meat
Jellied meat is a specialty from Northern Vietnam. It is typically prepared by slicing pork and chicken, simmering them with wood ear mushrooms, shiitake mushrooms, and spices. In cold weather, the jellied meat sets into a clear, gelatinous form that pairs deliciously with Banh Chung. A 100-gram serving of jellied pork contains about 297 calories, along with a high water content, protein, and fat, providing significant energy with 21.5 grams of fat.
Boiled Chicken
In 100 grams of chicken breast with skin, there are 165 calories; in 100 grams of chicken thigh, there are 172 calories, with about 70% of the calories from protein and 30% from fat. Chicken wings provide 203 calories per 100 grams. A plate of chicken in the feast contains about 1,500 calories.
Fried Spring Rolls
On average, 100 grams of fried spring rolls contain 137 calories. However, when fried, the caloric content increases by about 120-150 calories per 100 grams. Thus, one spring roll typically provides around 120 calories. A plate of spring rolls in the Tet feast, containing about 10 spring rolls, has around 1,200 calories.
Sausage
A 100-gram serving of fresh sausage contains approximately 340 calories, while fried sausage has about 356 calories per 100 grams. The caloric content may vary slightly depending on the size and type of sausage. Additionally, 100 grams of sausage contains about 55 grams of lipids, 20.8 grams of protein, 52 mg of calcium, and many other nutrients.
Beef
The caloric content of beef varies by cut. Generally, 100 grams of beef provides about 150-250 calories. The more complex the preparation and the more spices and fats used, the higher the caloric content. Beef is a top source of protein, offering 20-26 grams of protein per 100 grams, and contains essential amino acids for human growth and maintenance.
Pork Roll
Pork roll is made from two main ingredients: finely minced lean pork combined with high-quality fish sauce, wrapped in banana leaves, and boiled. It is a popular dish in Northern, Central, and Southern Vietnamese cuisine.
On average, 100 grams of pork roll contains about 176 calories; 100 grams of beef roll contains around 250 calories. A plate of pork roll averages about 1,500 calories. Additionally, pork roll contains many fats, starches, sodium, and proteins… Generally, it is advisable to consume pork roll in moderation, about 100-300 grams per day, and avoid continuous consumption to manage body energy.
Pork Bone Soup with Potatoes and Carrots
To calculate the calories in a bowl of pork bone soup, one must consider the ingredients in a serving. The main ingredients include one potato, one carrot, 200 grams of pork ribs, one tomato, coriander, green onions, and seasonings. This combination can yield a delicious bowl of pork bone soup with an average caloric content of about 400-450 calories.
Experts note that a bowl of pork bone soup is high in calories. The fat in the broth can contribute to weight gain if consumed in excess. For optimal health, it is recommended to consume pork bone soup in moderation.
In summary, a Tet feast consists of:
1 Banh Chung (1,500 calories) + 1 plate of sticky rice (600 calories) + 1 bowl of jellied meat (297 calories) + 1 plate of boiled chicken (1,500 calories) + 1 plate of spring rolls (1,200 calories) + sausage (340 calories) + beef (250 calories) + 1 plate of pork roll (1,500 calories) + 1 large bowl of pork bone soup (400 calories) = 7,500 calories. (Not including other side dishes). Since this feast is for six people, it’s essential to calculate the caloric intake accordingly.
Caloric infographic for a Tet feast. (Photo: Ta Lu).
Eating Tips to Avoid Weight Gain
Dr. Hung advises that an effective diet is best achieved through specific planning. Self-limiting food intake or calculating daily caloric intake is crucial.
It is advisable to limit Banh Chung, fried foods, jellied meat, and pork rolls… For Banh Chung, it’s better to cut it into smaller pieces and consume it over multiple meals. To reduce the fat content in jellied meat, you can pair it with pickled vegetables, which can help the body digest the meat more easily. Adding green vegetables can enhance vitamin intake while limiting protein consumption. When eating jellied meat with rice, portion control is important, and it’s best to avoid eating them together. Including some fruits after meals can supplement fiber and vitamins…
Stay hydrated. On average, a person should drink 1.5-2 liters of water daily. Adequate water intake helps maintain health, boosts metabolism, detoxifies, and improves organ function. Water also plays an active role in the body’s fat-burning process.
Tips to “trick your eyes” to lose weight include simple methods such as using smaller plates, avoiding eating while watching TV, keeping food out of sight, eating slowly, and chewing thoroughly…
Experts recommend healthy cooking methods such as boiling and steaming. For stir-fried dishes, use less oil or opt for vegetable oils with low fat and calorie content. Limit the use of processed foods like sausages and cold cuts. Instead, increase the consumption of mushrooms and green vegetables.
Maintain a daily exercise routine of 30-60 minutes.
