The Mid-Autumn Festival is a time for family and friends to gather. Barbecues, moon-gazing, mooncakes, and pomelos are indispensable traditions. However, while enjoying the festivities, we can also choose a healthier, more eco-friendly, and safer way to celebrate. Here are some tips from dietitians on how to enjoy the Mid-Autumn Festival while protecting both your health and our beloved planet!

 Less Salt, Less Sauce: Natural Seasoning

      In Taiwan, people often use barbecue sauce, satay sauce, ketchup, or mayonnaise for flavoring. While these add variety, they also hide excessive sodium, which burdens the heart and kidneys. Instead, try natural herbs and spices such as garlic, chili, basil, and rosemary. You can also use fruits like lemon or orange juice to create refreshing sauces that enhance flavor naturally.

More Vegetables, Less Meat: Whole Foods First

      Barbecue is the hallmark of the Mid-Autumn Festival, but people often grill fatty pork, organ meats, or sausages, which are high in fat and sodium. Opt for fresh, unprocessed “whole foods” instead—like lean meat and seafood. Don’t forget colorful vegetables such as bell peppers, baby corn, king oyster mushrooms, and onions, which should make up at least half of your barbecue spread. They provide fiber for digestion and a variety of phytochemicals to reduce the risk of chronic diseases.
From an environmental perspective, increasing plant-based, whole-food options helps lower carbon emissions from processing and transportation, while also reducing the pressure livestock farming places on our planet.

Choose Snacks Wisely and in Moderation

     Mooncakes symbolize reunion and come in many varieties, but they are usually loaded with sugar and fat. Read nutrition labels carefully and prioritize lower-calorie, lower-sugar options. Sharing mooncakes allows you to try multiple flavors without overindulging and also enhances the joy of togetherness. Still, dietitians recommend moderation: limit intake to no more than one mooncake per day.
Pomelos, another festive staple, are rich in vitamin C, pectin, and dietary fiber, which help promote digestion. Stick to 4–5 wedges a day to avoid excessive sugar intake.

 Choose Sugar-Free Drinks First

     Grilling in hot weather can make you thirsty. The best drinks to stay hydrated are sugar-free teas or plain water. While many prefer beer or sweetened beverages, these contain excessive sugar or alcohol, adding extra strain to the body. If drinking alcohol is unavoidable, remember moderation: men should limit to 2 standard drinks per day, women to 1.
(One standard drink = 250 ml beer, 100 ml wine, or 30 ml spirits.)

5. Practice Good Hygiene Habits

     Poor hygiene can lead to foodborne illness. Aside from improper storage and cooking, utensils are another overlooked risk. Keep these tips in mind:

1.    Store meat and seafood at proper cold temperatures: below 4°C for refrigeration and -18°C for freezing. Use insulated bags or ice packs during transport.

2.    Use separate knives and cutting boards for raw and cooked foods to avoid cross-contamination.

3.    Wash all ingredients thoroughly to reduce pesticide residues, parasites, and bacteria.

4.    Cook food thoroughly—especially meat and seafood—to avoid harmful bacteria from undercooked items.

5.    When dining outdoors, cover food with lids or wraps to prevent insect and dust contamination. Reheat or discard cooked food left out for more than 2 hours.

6.    Wash reusable utensils with hot water and dry completely before storing.

7.    Clean up food waste and trash immediately to prevent pests.

Prioritize Local and Seasonal Ingredients

     Local, seasonal foods are fresher, more affordable, and often more nutritious. According to a 2022 study published in Nature Food⁽¹⁾, global food transport accounts for about 6% of total carbon emissions. Choosing local, seasonal produce not only guarantees delicious meals but also helps reduce carbon emissions from transportation. In Taiwan, seasonal autumn foods include pomelos, nuts, root vegetables, seafood, and mushrooms.

Reference:

(1) Global food-miles account for nearly 20% of total food-systems emissions (Nature, 2022)

 Reduce Disposable Products and Excess Packaging

    Mooncake gift boxes and festival treats often come with layers of plastic, paper, and metal packaging, much of which ends up as waste. Choose products with minimal, eco-friendly packaging to reduce environmental burden. During barbecues, bring your own reusable utensils, cups, and shopping bags to minimize single-use waste.

Final Thoughts

    The Mid-Autumn Festival represents reunion, sharing, and happiness. When we sit together under the moonlight, embracing a mindful and eco-friendly lifestyle, we not only savor delicious food but also show kindness to the Earth. Wishing everyone a joyful Mid-Autumn Festival—eat happily, eat safely, and celebrate responsibly!