During each Mid-Autumn Festival, many families receive several boxes of mooncakes, with each box typically containing four to six pieces. Mooncakes have a limited shelf life; discarding them feels wasteful, but consuming them quickly can significantly increase sugar, fat, and calorie intake. Healthy individuals do not need to eliminate mooncakes entirely from their diet. The key considerations are portion size and total food intake throughout the day.
A single mooncake can contain a relatively high amount of energy. For example, a round mooncake measuring 10x4 cm provides 800-1,200 calories. This is five times the calories in a medium bowl of rice and 2,5 times that of a bowl of beef pho (approximately 430 calories). Typically, people consume mooncakes in addition to their regular main meals.
A simple rule is to eat sparingly while still savoring the experience. Instead of one person consuming an entire mooncake, families can cut it into small pieces, eat slowly, avoid continuous consumption over many days, and monitor their total daily food intake. Depending on its size, one mooncake should be shared among four to eight people. Adjust the quantity of food in the meal immediately preceding mooncake consumption to prevent altering the meal structure, while still enjoying the Mid-Autumn occasion.
Notably, avoid eating mooncakes on an empty stomach, as the body tends to eat more than usual when hungry. Indiscriminate eating leads to rapid weight gain. It is also advisable not to consume mooncakes in the evening, as physical activity is minimal during this time, and energy expenditure is lower than during the day. Consuming them then significantly increases the likelihood of fat accumulation.
For individuals managing their weight, prioritize smaller mooncake portions, reduce daily consumption, and balance carbohydrate, sugar, and fat-rich foods in other meals. Do not continuously eat mooncakes as a meal replacement just to "finish them all," nor should one fast to save all energy for mooncakes.
Individuals with diabetes, overweight, obesity, dyslipidemia, or those on a therapeutic diet should be particularly cautious with mooncakes. They should consult their doctor or a nutritionist for appropriate portion recommendations.
If you have many boxes of mooncakes, there is no need to consume them all before their expiration date. Consider sharing them with family, colleagues, or friends. For opened mooncakes, store them according to instructions and check the expiration date and condition before eating.
Associate Professor, Doctor Nguyen Trong Hung
National Institute of Nutrition
