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    #Hashtag Hong Kong

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    Listen to #Hashtag Hong Kong every Sunday morning at 8.15

    Focusing on issues affecting civil society, we'll hear from representatives of NGOs, associations, statutory bodies, and non-profit groups.

    (Sundays 8.15am - 8.25am)



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    Josephine Tam - Registered Dietitian
    21/12/2025
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    Josephine Tam - Registered Dietitian

    Hello everyone! Today I want to share some simple, evidence-based nutrition tips that anyone can follow during the holiday season, especially as we get ready for one of the most festive time of the year.

     

    These are moments for gathering, celebrating and enjoying food together. And as a dietitian, I’m not here to tell anyone to avoid festive foods. Instead, my aim is to help everyone enjoy them in a smarter and more balanced way, so we can celebrate without compromising our health.

     

    Firstly, one principle that works especially well is choosing fresh meat instead of processed ones. Many traditional winter dishes include processed meats such as cured pork, salted fish, bacon, ham and lap cheong or Chinese sausage. These foods are high in sodium, saturated fat and preservatives, and are linked to higher cancer and cardiovascular risk. A healthier alternative is to focus your meals around fresh lean meats like chicken, turkey, pork, beef, fish or salmon. These options are naturally lower in additives and provide high-quality protein to keep you feel full for longer.

     

    Secondly, cooking methods make a huge difference. Often, the extra calories don’t come from the main dish itself, but from sauces, poultry skin and added oil. During Christmas, dishes like stuffing, gravy, creamy sauces, buttered vegetables and cheese platters can significantly increase fat intake. Small adjustments—such as removing poultry skin, trimming visible fat and serving sauces on the side—can make the meal much lighter. Choosing steaming, boiling, poaching or baking instead of frying keeps dishes delicious without excessive calories. Herbs, garlic, lemon and spices can add plenty of flavour without relying on heavy creams or butter.

     

    Now let’s turn to soup. Traditional winter solstice soups made with chicken feet, pork bones, knuckles or ribs are tasty but they can be high in saturated fat, calories and purines, which may put a strain on the heart and raise cholesterol and uric acid levels. A lighter option is to use lean meats, remove poultry skin before cooking and include vegetables like radish, mushrooms and legumes. This keeps the soup nourishing without excessive fat. During Christmas, many people enjoy creamy soups such as cream of mushroom, lobster or clam chowder. Since these are often made with butter and heavy cream, opting for a clear-broth soup or a vegetable purée is a simple way to reduce saturated fat while still enjoying a warm starter.

     

    Afterwards, when it comes to the order of eating, starting meals with protein and vegetables can naturally help with appetite control. Protein and fiber-rich vegetables stabilize blood sugar and increase fullness, which reduces the tendency to overeat noodles, rice, pastries, or desserts later. For winter solstice meals, this could mean beginning with steamed fish, chicken, tofu, or leafy greens. And for Christmas, starting with fruit, salad, turkey breast, or grilled vegetables sets a healthier foundation for the meal.

     

    We should also be mindful of drinks. Many holiday beverages are surprisingly high in sugar, such as soft drinks, fruit punches, milk tea, hot chocolate, and some festive Christmas drinks. Lighter choices include unsweetened tea, lemon water, sparkling water, or monk fruit drinks. If you choose to enjoy alcohol, it’s best to limit yourself to one or two glasses of wine per day, while sugary cocktails should be kept to a minimum.

     

    Additionally, enjoying festive foods like tangyuan or sweet glutinous rice balls, cakes, pastries, or puddings is completely normal. The key is portion awareness. Two to three tangyuans are usually enough, and desserts can always be shared so everyone gets a taste without feeling overly full. Small servings still allow you to enjoy the festive flavors.

     

    Lastly, gentle movement can help us feel better after celebratory meals. If you eat more than usual, that’s perfectly fine; what matters is how you balance it across the week. Light activities such as a 15 to 20-minute walk after meals, taking the stairs instead of the elevator, or engaging in gentle movement the next morning can support digestion and stabilise blood sugar. Remember, there’s no need for extreme dieting or fasting afterward; simply returning to your usual eating pattern is sufficient.

     

    Festivals are meant to be enjoyed, and food is a meaningful part of every celebration. With small adjustments—choosing fresher ingredients, using healthier cooking methods, watching portions, and staying active—we can celebrate the holiday season with both enjoyment and good health. Healthy eating isn’t about restriction; it’s about balance and making choices that allow us to feel our best during the holidays and throughout the year.

    21/12/2025 - 足本 Full (HKT 08:15 - 08:30)

    重溫

    CATCHUP
    10 - 12
    2025
    香港電台第三台

    21/12/2025

    Josephine Tam - Registered Dietitian

    14/12/2025

    Catherine Lee, Clinical Psychologist of the Mental Health Association of Hong Kong

    07/12/2025

    #Hashtag Hong Kong | Oscar Yiu, Chairman of the Hong Kong Seeing Eye Dog Services

    30/11/2025

    Mark Webb Johnson - Chairman of Charged Hong Kong

    23/11/2025

    Mark Saunders, Board Director of the City Mental Health Alliance Hong Kong

    16/11/2025

    Alan Lee, Vice-President, Diabetes Hongkong

    02/11/2025

    Ricky Wong, Head of the Civil Engineering Office at the Civil Engineering and Development Department (CEDD)

    26/10/2025

    Eunice Wong, Founder of ADHD Foundation

    19/10/2025

    Anthony Kwok, President, Hong Kong Osteoporosis Foundation

    12/10/2025

    Gabrielle Kirstein, founder of Feeding Hong Kong
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    Michael Lau, Founder, Hong Kong Wetlands Conservation Association

    This year World Wetland Day's theme is "Protecting Wetlands for Our Common Future". It is crucial to recognize the vital role wetlands play. Water sustains life and wetlands make our existence on Earth possible. Moreover, they contribute to climate adaptation by absorbing and storing stormwater. They are key components of the Earth’s climate system and store more carbon than any other ecosystem.

     

    Wetlands are highly productive and biodiverse. They serve as nurseries for many fish and shellfish populations that are important for ecological balance and commercial fishery. 40% of all known plant and animal species live or breed in wetlands, including many endangered species. However, they are among the most threatened ecosystems. At least 35% of the wetlands in the world were lost since 1970 and the rate is accelerating. This has led to 25% of all wetland species facing extinction.

     

    The largest wetland system in Hong Kong is in Deep Bay in Northwest New Territories. It is part of the Pearl River estuary with Shenzhen River and Kam Tin River empty into it. It is very shallow and vast expense of mudflat is exposed during low tide. A belt of mangroves grow along its shore. When the Sung Dynasty immigrants settled in the area, they converted some of the marshland into paddy fields to grow rice.

     

    In the 1940’s, villagers started turning coastal marshes into tidal shrimp ponds called gei wais. A sea wall was established using the dug out mud. A sluice gate connecting to the sea was built. By opening it during high tide, shrimp larvae, fish fries and nutrients were flushed into the gei wai in which they grew naturally. Shrimp harvesting was conducted at night during low tide by putting a net across the opened sluice gate. Fish was caught in the winter when the gei wai was completely drained. This man-modulated tidal habitat supports many aquatic animals, water birds and the Eurasian Otter. Several new-to-science invertebrates have been recorded. The most recent discovery was a box jellyfish named in 2023.

     

    In the 1970's, many of the paddy fields and gei wais in Deep Bay were converted to fish ponds to supply freshwater fish to the growing urban population. Fish ponds are artificial system that relies on stocking of fish fries, adding feeds and aerating the water. During harvesting, the pond would be drained gradually and the small fish and shrimps in the shallow water became easy prey for water birds. However, import from mainland China has made fish farming less profitable. Many of the fish ponds are now inactive or abandoned.

     

    Over the years, the Deep Bay wetlands face many threats. In 1970's and 1980's, pig farm waste together with industrial effluents polluted the lowland rivers and Deep Bay. The water quality has laregly improved in recent years thanks to new regulations, water treatment facilities and coordination between Hong Kong and Shenzhen Governments.

     

    Urbanisation on both sides of Deep Bay has reduced the size of the wetland system. To counter that, HK Government and Green Groups have acted to conserve the remaining wetlands. A key achievement is the establishment of the Mai Po Nature Reserve in 1983 driven by WWF-Hong Kong. Together with the Shenzhen Futien National Nature Reserve, they give protection to the Bay. Mai Po and Inner Deep Bay was designated as a Ramsar Site in 1995 because of its importance to migratory waterbirds. In addition, the Hong Kong Wetland Park was opened in 2006, allowing visitors to learn about wetlands. Government also provides funding support to management agreement schemes to preserve traditional fish pond practices. 

     

    The Northern Metropolis poses a challenge to the future of the Deep Bay wetlands. Another challenge is climate change that is causing sea level rise, more intense rainstorms and stronger typhoons. These exacerbate the flooding risks of the whole area and affect the hydrology of the wetlands. Is it possible to maintain or even enhance the many values of the Deep Bay wetlands?

    The Mai Po and Deep Bay wetlands shows success in optimising the ecological, educational and fisheries values through active management. The Northern Metropolis provides an opportunity to elevate that as Government promises to conserve and manage the remaining wetlands through the new Wetland Conservation Park system.

     

    Now that the water quality in Deep Bay has improved, tidal wetlands in the form of gei wai should be restored so that the rich fisheries can be utilised. Technology should be applied so that water inside can be easily drained in advance of an incoming heavy rainstorm or tidal surge. This nature-based solution can increase the stormwater storage capacity and reduce the flooding risk to the nearby human habitation and infrastructure.

    The world is facing a double crises of climate change and biodiversity loss. The wise use of Deep Bay wetlands by our predecessors created a combination of natural and man-made biodiverse habitats that also provides food and livelihood to the people. We can make them contribute to the climate resilience of the Northern Metropolis and offer plentiful opportunitities for people to enjoy. What is needed is to see the Deep Bay wetlands as a unique asset crucial for our future.

     

    This morning I would like to dedicate a song “Sometimes when it rains” by Secret Garden to you all. I chose this song because rainfall is very important to us and also important to the wetlands. On the other hand, wetland is also important to ensure that we have plentiful and stable rainfall.

     

     

    香港電台第三台

    02/02/2025 - 足本 Full (HKT 08:15 - 08:30)

    02/02/2025 - Michael Lau, Founder, Hong Kong Wetlands Conservation Association