---
title: "紅黃綠燈比較法　年菜這樣吃最健康 - FoodNo1.com"
description: "年菜料理豐盛又美味，想不吃都很難；不過，吃太多反而有害身體健康。利用「紅黃綠燈食物比較法」，就能控制熱量攝取，健康吃年菜過新年。適量食用各種類的食物有益身體健康，但經過不同的料理烹調方式..."
url: "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3387-2017-01-30-00-15-07.html"
date: "2026-06-29T20:13:17+00:00"
language: "zh-TW"
---

#  紅黃綠燈比較法 年菜這樣吃最健康

  No.1 Admin   [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html)    2017年1月26日    點擊數: 1397

 ![](https://foodno1.com/images/obhealthno1/2017-01/b48966a3bb.jpeg)

佛跳牆、蜜汁火腿、紅燒獅子頭等，年菜料理豐盛又美味，想不吃都很難；不過，吃太多反而有害身體健康。營養師賴怡君建議，利用「紅黃綠燈食物比較法」，就能控制熱量攝取，健康吃年菜過新年。

#### 熱量攝取過高 三高慢性病風險增

適量食用各種類的食物有益身體健康，但經過不同的料理烹調方式，就會影響食物的熱量。一般來說，每人每天建議攝取1800至2400大卡的熱量，當飲食熱量攝取過高容易肥胖，更會增加罹患高血壓、高血糖、高血脂等慢性病風險。

#### 紅黃綠燈年菜 烹調方式分辨

賴怡君說明，所謂的「紅黃綠燈食物比較法」，是將食物、烹調方式分成紅黃綠燈食物。以年菜「步步高升」為例，炸年糕是先裹粉再入鍋油炸，年糕外皮吸附了多餘的油脂，就是屬於高熱量的紅燈食物；而炒年糕是使用煎炒方式，相較之下熱量較低屬於黃燈食物；想要攝取的熱量更低，則可選擇年糕湯，再加入大量的蔬菜，就是較健康的綠燈食物。

#### 先吃菜再吃肉較健康

賴怡君營養師強調，過年期間大魚大肉最容易肉吃太多、菜吃太少，建議每吃一口肉，就要吃三口菜，且要先吃菜、再吃肉，多吃菜有助增加飽足感，同時幫助腸胃蠕動，有助消化預防便秘。

## Schema

```json
{ "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3387-2017-01-30-00-15-07.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] }
```

```json
{ "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "健康飲食", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html" }, { "@type": "ListItem", "position": 5, "name": "紅黃綠燈比較法　年菜這樣吃最健康", "item": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3387-2017-01-30-00-15-07.html" } ] }
```

```json
{ "@context": "https://schema.org", "@type": "Recipe", "name": "紅黃綠燈比較法　年菜這樣吃最健康", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "年菜, 便秘, 飲食, 三高, 慢性病, 紅黃綠燈食物, 賴怡君, 營養師", "recipeCuisine": "中式料理", "recipeCategory": "紅黃綠燈比較法　年菜這樣吃最健康", "video": { "@type": "VideoObject", "name": "紅黃綠燈比較法　年菜這樣吃最健康", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/food-and-health/3387-2017-01-30-00-15-07.html?markdown=1", "uploadDate": "2017-01-26T23:06:09-05:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-01-26T23:06:09-05:00", "dateCreated": "2017-01-26T23:06:09-05:00", "dateModified": "2017-01-26T23:06:09-05:00" }
```