During Seollal, eating carelessly can lead to big trouble... Know the calories before you eat

A Bowl of Tteokguk 588 kcal, Sikhye 96 kcal
Eating Freely May Cause Weight Gain and Indigestion Concerns

[Asia Economy Reporter Yoon Seul-gi] Traditional holiday foods generally have higher calories than everyday meals. This is because many dishes, like rice cake soup (tteokguk), are high in carbohydrates or oily. It is important to monitor calorie intake during holiday meals to avoid overeating. The recommended daily calorie intake for adults is 2,500 kcal for men and 2,000 kcal for women.

According to the Food and Drug Safety Ministry’s Food Nutrition Database, one bowl (700g) of tteokguk contains 588 kcal. Tteok-mandu soup (700g) has 625 kcal. Additionally, two grilled yellow croakers (180g) have 318 kcal, five grilled short rib patties (tteokgalbi, 200g) have 403 kcal, japchae (stir-fried glass noodles with vegetables) has 291 kcal per 200g, and beef skewers (sogogi sanjeok) have 453 kcal per 200g.

Among jeon (Korean pancakes) and fried foods, per 150g, perilla leaf jeon has the highest calorie count at 361 kcal. Four beef meatball jeon (200g) have 323 kcal, donggeurangttaeng (minced meat patties) have 309 kcal, pollock jeon has 268 kcal, tofu jeon has 255 kcal, napa cabbage jeon has 241 kcal, and pumpkin jeon has 208 kcal.

Sweet sikhye (traditional rice drink) contains 96 kcal per 200 ml.

Consuming these high-calorie foods quickly can cause acute digestive problems. If indigestion occurs due to overeating, taking digestive medicine is recommended. It is advisable to have digestive aids on hand just in case. Digestive medicines include ▲digestive enzyme supplements (such as pancreatin, diastase) that help break down food for easier digestion, and ▲gas relief agents (such as simethicone) that alleviate abdominal bloating.

Experts recommend cooking methods such as boiling, steaming, grilling, or braising rather than frying or stir-frying. Professor Oh Yun-hwan of the Department of Family Medicine at Chung-Ang University Gwangmyeong Hospital advises avoiding fried dishes, but if necessary, cooking quickly over high heat is preferable. When making jeon, heating the oil before use or using an oil spray can reduce the amount of oil used. Cooking with an air fryer is also a way to use less oil.

If you gain weight from overeating during the holiday period, do not miss the golden two-week window. First, increase daily physical activity by using stairs or walking short distances, and follow a diet consisting of high-protein, low-calorie foods. It is better to eat about 70% of your usual meal portions rather than skipping meals. Including potassium-rich vegetables such as leafy greens and namul (seasoned vegetable dishes) in your diet can increase satiety and help with sodium excretion.