Avoid High-sodium Foods and Reduce Eating Sugar During Vegetarian Festival 2022!

Vegetarian Festival 2022 is coming. This year falls on 26 September – 4 October 2022, totaling 9 days. You might already have prepared a list of foods. Many people think that they will get better nutrients during the festival because of no meat foods, but vegetarian foods are associated with a risk of diseases due to flavors and seasonings that might be too salty or too sweet.

Salty foods have high sodium. If you eat too much, your health will get worse. Moreover, such eating behavior might cause NCDs or non-communicable diseases such as heart disease, stroke, hypertension, and chronic kidney disease. Let’s see tips to avoid diseases during the festival.

Get ready before the festival

There is a tradition called “cleaning the stomach” before the festival. Mostly, they avoid restricted meat, vegetables and foods 1 day before the festival starts. If anyone cannot stop eating meat right away, they can adjust a little bit such as changing from red meat to fish, eating peanuts to get protein, adding more vegetables and fruits in meals to prepare digestive system.

Source: greenday

No more salty foods, avoid high sodium

You should avoid high-sodium foods during the festival, such as stir-fried pickled mustard green and stir-fried radish and celery because lots of salt is added, and the vegetables are pickled for long time, giving you fewer nutrients.

According to Thai Health Promotion Foundation, we should not consume sodium over 600 mg per meal to avoid NCDs such as heart disease, stroke, hypertension, and chronic kidney disease. Slight reduction of sodium mitigates the risk of heart disease and stroke by 20%.

Source: thaihealth (Data as of 05/09/2022)

Avoid sugar for better health

Not only high-sodium foods, too much sugar in foods causes obesity and chronic diseases. WHO suggests sugar consumption of up to 6 teaspoons/ day.

• Desserts during the festival are mostly sweet. You should reduce consumption by eating after a meal or making small snacks. Most importantly, you should not eat only desserts.
• Vegetarian drinks contain sugar of around 1.5 – 2 tablespoons (or 5 – 6 teaspoons). So, you should add less sugar or zero sugar.
• Low-glycemic fruits should be selected. You should not eat fruits as a meal. And appropriate portion of fruits is half guava, 1 orange, 7 pieces of papaya, or 1 apple, etc.

Source: thaihealth (Data as of 05/09/2022)

Vegetarian foods for better health and preventing NCDs

You should not decide to eat vegetarian foods because of good taste only, but you should eat them for better health too. So, if you have proper vegetarian foods based on the principles of nutrition, you can prevent NCDs such as diabetes, kidney disease, heart disease, stroke, cancer, etc.

• Eat fresh vegetables.
• Choose low-sodium foods without MSG.
• Do not add more seasoning because salt is added in sauce or fish sauce.
• Choose frozen processed foods with a Healthier Choice label.
• Avoid convenience foods because of high sodium.
• Avoid pickled foods because of sodium.
• Avoid crispy snacks because of high sodium.
  

Source: thaihealth (Data as of 05/09/2022)

Besides merit making, you should also have good health. Vegetables and low-glycemic fruits are recommended; meanwhile, you should avoid oily foods, pickled foods and fried foods. And do not forget about hygiene. You should wash your hands before eating every time, wear a mask, and keep social distancing while ordering foods because COVID-19 is still around.

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Sources: Data retrieved on 19/09/2022

🔖 thaihealth (Data as of 05/09/2022)

🔖 hunsa (Data as of 22/10/2020)