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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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    Dr. Patrick Cheung, Chairperson, Against Child Abuse

    We are pleased to share in Hashtag Hong Kong on an important topic of child protection. This year is our 45th Anniversary. Our mission is to promote a caring and non-violent environment for the optimal growth and development of our children through quality services in prevention, crisis intervention, treatment, training and advocacy.

     

    On gravity of the problem, from year 2011 to 2019, there were around 800 to 900 cases of child abuse every year.  This number has been increased by 45% last year to over 1,400 cases. Then you may ask why?

     

    One of the reasons is increased public awareness, from high profile cases in 2018 and 2019. There was an increase in identification and reporting of abuse. In 2019, the Law Reform Commission issued a consultation paper ‘’Failure to Protect Offence.’’ This new offence tackles the question of ‘’which of you did it’’ in serious abuse or child deaths investigations. And a reference chapter on Mandatory Reporting of Child Abuse was included as additional information.

     

    In 2020, professional awareness was heightened when the ‘’Procedural Guide for Multi-disciplinary Co-operation’’ was published by the Social Welfare Department, and delineation of roles and responsibilities of professionals was clearly made.

     

    Then in 2020 the pandemic COVID-19 led to family conflicts, job insecurity, children at risk of sexual abuse online etc, adding to the toll of child abuse. Then in 2021, the community was shocked to know that 40 children were abused in a residential child home. So you can see how vulnerable children are in the society.

     

    Even worse, it was estimated that only 1% of abuse cases come to the attention of professionals. Therefore, to save lives, early identification, reporting and intervention are vital. ACA has advocated Mandatory Reporting of Child Abuse for some 20 years. In 2013, the United Nations Committee on the Rights of the Child recommended Hong Kong to establish a mandatory reporting mechanism. In 2019, our Ombudsman suggested the same. Soon followed were Government consultations, debates, dialogues and forums among legislators, professional bodies and the community. Now the Mandatory Reporting of Child Abuse Ordinance was finally passed and will be in full effect in January 2026. A simple message – ‘’if you see a problem, you must step forward and ask for help.’’

     

    The main causes of child abuse is a complex issue, multifactorial in origin. Poverty, domestic violence, lack of social support, financial difficulties, parents with mental health problems, drug taking, teenage pregnancies, parents abused as a child, unplanned pregnancy or early separation from parents are risk factors of child abuse. Online child sexual abuse and exploitation is another pressing concern. Such risks easily escalate if proper assistance is not rendered.   

     

    The word to remember about the long-term effects of child abuse is ACE - Adverse Childhood Experiences. In 1998, Dr Vincent Felitti and colleagues reported the relationships between the ACEs and leading causes of child deaths. There are seven ACEs: 1)psychological abuse, 2)physical abuse, or 3)sexual abuse; 4)violence against mother and household members who were 5)substance abusers, 6)mentally ill or suicidal, and 7)ever has been imprisoned. The more ACEs you have as a child, the more problems you have in adulthood, like diseases of the heart, lung and liver, cancer and bone fractures. People with 4 or more ACEs, had 4- to 12-fold increased health risks for alcoholism, drug abuse, depression, and suicide attempt in adulthood when compared to people with none.

     

    In a study by the Centre of Disease Control and Prevention in the United States, the estimated average lifetime cost per victim of non-fatal child abuse, including childhood health care costs, adult medical costs, productivity losses, child welfare, criminal justice and special education costs was USD830,000 in 2015. The estimated average lifetime cost per abuse death was USD 16.6 million.

     

    We advocate a number of issues. The institutional child abuse in 2021 was a serious wake up call. ACA has a strong view that each child-related organisation should establish its own ‘’organizational child protection policy’’. Our Child Protection Institute was established in 2013 works with organizations on this, such policy will greatly safeguard our children.

     

    The Report by Law Reform Commission in 2021, ‘’Failure to Protect Offence’’ needs to be enacted soon to provide deterrence to those who knowingly fail to protect a child from serious harm or death. Further, the maximum penalty under section 27 of the Offences against the Person Ordinance should be reviewed. This has been recommended by the court in recent years.

     

    There are many more to do in child protection. Our other advocacies include total banning of corporal punishment, child central databank to inform policies and practices, online safety for children, home visitation service for at-risk children which is well proven in its effectiveness in child abuse prevention, a comprehensive Child Ordinance and Child Policy.

     

    To end with an important note, when we work with children, their best interest must take priority.

     

    Lastly this morning, I would like to dedicate a song 小時候 by 路家敏 to remind us all our precious childhood moments.

    香港電台第三台

    08/12/2024 - 足本 Full (HKT 08:15 - 08:30)

    08/12/2024 - Dr. Patrick Cheung, Chairperson, Against Child Abuse