---
title: "年菜怎麼吃不發胖？　3少1高最健康 - FoodNo1.com"
description: "年菜要怎麼吃比較健康和不容易發胖呢？建議遵守「挑食」原則，最好少油、少糖、少鹽、高纖維，建議每餐攝取的蔬菜量要比肉類多。另外，也別久坐不動，以免容易引發腸胃道不適..."
url: "https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health/3381-31.html"
date: "2026-06-17T09:42:57+00:00"
language: "zh-TW"
---

#  年菜怎麼吃不發胖？ 3少1高最健康

  No.1 Admin   [飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年1月25日    點擊數: 1650

 ![](https://www.foodno1.com/images/obhealthno1/2017-01/b84d839e3e.jpeg)

要過年了，年菜要怎麼吃比較健康，才不容易發胖呢？李婉萍營養師提供小訣竅，建議遵守「挑食」原則，最好少油、少糖、少鹽、高纖維，建議每餐攝取的蔬菜量要比肉類多。另外，也別久坐不動，以免容易引發腸胃道不適。

#### 年節飲食熱量攝取高

李婉萍指出，曾有調查發現，年節飲食大魚大肉，每人每餐平均攝取高達3500大卡，相當於每餐熱量建議攝取量的5倍以上，而每攝取7700大卡，就會增加1公斤，只要吃兩頓大餐就可能胖了1公斤。

#### 年菜容易肉多、過鹹

過年飲食最容易肉類攝取過多，建議吃一口肉就要吃兩口菜，才能營養平衡，還有鹽分攝取過高也是常見的問題，建議選擇天然食材、少吃加工食品、少喝湯，並且多喝水。

#### 正確「挑食」 3少1高

李婉萍營養師建議，年菜飲食應正確「挑食」，遵循3少1高原則，也就是少油、少糖、少鹽、高纖維。另外，避免久坐打牌、打麻將，建議多站起走動，有助腸胃消化分泌能力，就不容易出現腸胃道發炎疾病。

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