One mooncake has the same calories as "full sugar milk"! Does it take 90 minutes of running to digest? Nutritionist teaches "5 ways to eat without fear of obesity"

Eating mooncakes during the Mid-Autumn Festival is too caloric? “This kind” can only be digested by running for 90 minutes

The Mid-Autumn Festival is celebrating the holiday recently. In addition to barbecues, many people also choose to buy mooncakes to enjoy or give as souvenirs to relatives and friends. However, mooncakes are high in fat, sugar and calories, and excessive consumption may cause a burden on the body. Nutritionist Gao Minmin pointed out in a social post that just one double-yolk mooncake is equivalent to the calories of 2.8 bowls of rice, about the same as a cup of milk, and requires jogging for 8 kilometers to consume. The calories are quite staggering.

Nutritionist Gao Minmin further listed 10 common Mid-Autumn mooncake snacks and how long it takes to consume them by jogging (the jogging duration is estimated based on a 60kg adult and jogging 8 kilometers/1 hour):

1. Double yolk mooncake (185g)
   790 calories = 2.8 bowls of rice = 19.1 sugar cubes + 2.7 spoons of oil → jog for 96 minutes

2. Cantonese style mooncake (125g)
   600 calories = 2.1 bowls of rice calories = 5.7 sugar cubes + 2.3 spoons of oil → jog for 73 minutes

3. Mung bean (95g)
   363 calories = 1.3 bowls of rice = 10.2 sugar cubes + 0.9 spoons of oil → jog for 44 minutes

4. Braised pork curry (70g)
   312 calories = 1.1 bowl of rice = 4.7 sugar cubes + 0.9 spoon of oil → jog for 38 minutes

5. Ice cream mooncake (115g)
   289 calories = 1 bowl of rice = 4.1 sugar cubes + 0.8 spoon of oil → jog for 35 minutes

6. Taro Crispy (64g)
   245 kcal = 0.9 bowl of rice calories = 2 sugar cubes + 0.6 spoon of oil → jog for 30 minutes

7. Bean paste and egg yolk cake (55g)
   234 kcal = 0.8 bowl of rice calories = 1.8 sugar cubes + 0.8 spoon of oil → jog for 29 minutes

8. Custard cake (51g)
   220 calories = 0.8 bowl of rice = 2.2 sugar cubes + 0.7 spoon of oil → jog for 27 minutes

9. Pineapple cake (45g)
   200 calories = 0.7 bowl of rice calories = 3.1 sugar cubes + 0.6 spoons of oil → jog for 23 minutes

10. Date paste mooncake (50g)
    185 kcal = 0.7 bowl of rice = 5.2 sugar cubes + 0.2 spoon of oil → jog for 23 minutes

Dietitian Gao Minmin said that if a 50-kg adult is taken as an example, the caloric requirement per day is 1,500 calories, and the upper limit of fat intake is 50g. One mooncake may already exceed the standard. In addition, the calories of mooncakes are related to the crust and fillings. For example, in sweet mooncakes, the amount of refined sugar in one piece can be as high as 10 sugar cubes, which is equivalent to a cup of full-sugar hand-shake drink; in salty mooncakes, such as salted egg yolk and braised pork, Soak it in oil and water before wrapping it in the filling. For example, a Cantonese-style mooncake contains 2.3 tablespoons of oil.

The average weight gain during the Mid-Autumn Festival holiday is 2 kilograms! A nutritionist teaches you 5 tips to avoid gaining weight by eating mooncakes

Dietitian Gao Minmin pointed out that during the Mid-Autumn Festival in the past, patients who went to the nutrition clinic for follow-up visits would gain an average of about 2kg in weight, and their blood sugar and blood lipids would also rise. We appeal to the public not to be afraid to eat a certain item just because it is high in calories, but to eat too much of lower-calorie foods at one time. It is recommended to pay more attention to the “daily refined sugar intake”. Women and men need to control the amount of sugar cubes to 4 and 5 sugar cubes respectively, which is about 1/4 of a double yolk mooncake.

However, eating mooncakes still has the meaning of meeting the occasion and observing customs for certain ethnic groups. How to eat with less burden? Nutritionist Gao Minmin recommends the following practices to avoid excess calorie intake and obesity:

1. Choose original flavor or mooncakes made with less fillings, less oil/less salt/less sugar.

2. You can choose flavors with high fiber fillings, such as pineapple, grapefruit, etc.

3. Share with relatives and friends to reduce calories and enhance feelings.

4. While eating mooncakes, you can have sugar-free tea, sugar-free black coffee or milk, yogurt, sugar-free soy milk, etc. instead of sugary drinks.

5. It is recommended to enjoy it in the afternoon. After eating, you can get up and move around to promote digestion.

Finally, nutritionist Gao Minmin recommends that you should check the nutrition labels and ingredients when purchasing moon cakes. Currently, the cake gift boxes on the market are clearly labeled. “It’s important to know what you eat and how much you eat, so that you can consciously avoid overeating and have a happy Mid-Autumn Festival without getting fat!”

Further reading:

One mooncake is equal to a cup of full-sugar milk! How to eat mooncakes without gaining weight? Nutritionist reveals the correct way to eat

BA.5 invades the community! Are you afraid of getting diagnosed if you have a barbecue during the Mid-Autumn Festival? Intensivist: Remember “3 things are okay and 4 things are not”