冬至饮食密码：这样吃，营养健康不胖人

Core Viewpoint - The article emphasizes the significance of the Winter Solstice in Chinese culture, highlighting traditional dietary practices that align with nutritional wisdom and seasonal changes [1]. Group 1: Northern and Southern Winter Solstice Customs - In Northern China, the custom of eating dumplings symbolizes wealth and prosperity, with a focus on balanced nutrition through a combination of meat and vegetables, particularly emphasizing the health benefits of ingredients like lean meat and dark vegetables [2]. - In Southern China, the tradition of eating tangyuan (glutinous rice balls) represents reunion and happiness, with a focus on the nutritional value of glutinous rice and various fillings that enhance vitamin and mineral intake [3]. Group 2: Modern Nutritional Science - The article advocates for integrating ancient dietary wisdom with modern nutritional knowledge, emphasizing the importance of balanced and moderate dietary practices during the Winter Solstice [4]. Group 3: Core Principles for Healthy Eating - For dumplings, it is recommended to choose fillings with a higher proportion of vegetables (≥50%) and lean meats to promote digestive health and reduce saturated fat intake [5]. - For tangyuan, selecting natural fillings and avoiding high-sugar and high-fat options is advised to maintain a healthier diet [6]. Group 4: Optimizing Ingredients and Cooking Methods - Dumpling wrappers can be enhanced by mixing whole wheat flour with refined flour or adding other grains to increase fiber and nutrient content [8]. - Cooking methods such as boiling and steaming are preferred to retain nutrients and minimize added fats, while frying should be limited [8]. Group 5: Portion Control - Recommended serving sizes for dumplings and tangyuan are provided to prevent excessive calorie intake, emphasizing moderation in consumption to maintain a balanced diet [9].