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)
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.
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.
Hi everyone. Imagine growing up in a world where the form of communication at home is profoundly different from the one outside. This is the reality for Children of Deaf Parents, often referred to as CODAs. In Hong Kong, these children face unique challenges.
As a CODA, we often become interpreters and mediators for our parents from a very young age. This isn't just about translating spoken Cantonese into Hong Kong Sign Language; it extends to complex situations like doctor's appointments, parent-teacher meetings, or even legal matters. This responsibility, while fostering incredible maturity and empathy, can also be a significant burden, potentially impacting our own childhood and development.
There's the issue of social isolation. Deaf families can sometimes feel disconnected from the wider hearing community, and their children, while fluent in both languages, might struggle to find peers who truly understand our unique family dynamics. This can lead to feelings of loneliness or difference.
Finally, there's the lack of public awareness and understanding. Many people simply aren't aware of the needs and strengths of deaf families, leading to unintentional misunderstandings or a lack of appropriate support.
Many families rely on close-knit networks within the deaf community itself. These networks provide emotional support, shared experiences, and practical assistance. Children, from a young age, develop remarkable problem-solving skills and independence. We learn to advocate for our parents and for ourselves, becoming adept at navigating social systems and finding solutions.
Organizations like CODA Hong Kong also provide crucial support. They offer a safe space for these children to connect with others who share similar experiences, participate in workshops, and receive mentoring. This peer support is invaluable in fostering a sense of belonging and reducing feelings of isolation. They also work to educate the public, bridging the gap between the hearing and deaf communities.
Greater public education and awareness are paramount. We need to normalize sign language and deaf culture, promoting understanding and inclusivity in schools, workplaces, and public services. Simple things like having readily available information in visual formats or providing basic sign language resources in public spaces can make a huge difference.
The government can provide more accessible and comprehensive support services. This includes increasing the availability of qualified sign language interpreters in essential services like healthcare and education, ensuring that deaf parents can fully participate in their children's lives without relying solely on their children to interpret.
We can foster a culture of empathy and proactive inclusion. This means encouraging schools to be more aware of the needs of CODAs, providing us with counseling if needed, and celebrating our unique abilities. For individuals, it's about being open-minded, learning a few basic signs, and approaching interactions with deaf individuals and their families with patience and respect.
