Nutritionists recommend reducing the consumption of porridge and supplementing with high-purity deep-sea fish oil after meals if blood sugar is high.

Porridge contains high fat

A nutritional study on local congee, rice noodles, and rice dishes indicated that the average calorie content of each bowl of the five congee samples was 260 kcal, which is lower than that of rice and rice noodles, but the total fat content reached 38 % , of which 7.7 % was saturated fat.

Although the saturated fat content of porridge is not excessive, it is recommended that the total fat content in the diet should not exceed 30 % . In addition, porridge contains relatively few vegetables and is low in dietary fiber. It also contains 0.94 grams of sugar, 45 milligrams of calcium, and 1,100 milligrams of sodium.

Effectively nourishes the stomach and intestines and relieves constipation

Porridge is a highly regarded food for therapeutic purposes. When used properly, it can replenish qi, nourish the stomach and intestines, relieve constipation, and boost the body's immunity. Porridge is also a good choice for maintaining digestive health. Children, who often consume large amounts of meat and oily foods with irregular eating and sleeping habits, generally have poor digestive systems. Porridge contains a large amount of water, and in addition to being filling, adding appropriate side dishes can help combat constipation.

Side dishes can lower the glycemic index of porridge.

Although porridge has a high glycemic index (GI ), adding side dishes can lower its GI, making savory porridge healthier. Adding ingredients like fish or seafood not only increases the GI but also enhances the nutritional value of the meal. Side dishes also increase fiber content, and avoiding processed or fried side dishes helps children achieve a more balanced diet.

Calorie and fat analysis of different types of porridge and porridge shop food

	Calories (kcal)	Fat (grams)
One dish of stir-fried noodles with soy sauce	680	twenty one
One piece of beef tongue pastry	522	21.2
One fried dough stick	517	39.6
1 piece of salted pork	455	17
1 bowl of congee	310	14
1 bowl of boat congee	300	14
1 bowl of bonito and peanut porridge	300	15
1 bowl of white porridge	140	3.1

Each bowl weighs 450 to 500 grams, approximately one and a half rice bowls.

Low-calorie porridge recommendations

1. One bowl of white rice porridge ( 140 kcal)
2. One bowl of minced meat congee ( 165 kcal)
3. One bowl of fish porridge ( 234 kcal)
4. One bowl of fresh beef congee ( 237 kcal) Consume in moderation
5. One bowl of congee with preserved egg and lean pork ( 260 kcal) Reduce choices
6. One bowl of boat congee ( 300 kcal)
7. One bowl of bonito and peanut porridge ( 300 kcal)
8. One bowl of Jidi porridge ( 310 kcal)

4 Tips for Eating Porridge

Porridge Tip 1 | High in Fat

Although porridge has fewer calories than rice and noodles, it is quite high in fat.

Tips for eating porridge 2 | Not a proper meal

Eating plain white porridge alone is not nutritious enough. If children rely on it as their main meal for a long time, it may lead to malnutrition.

Congee eating tip 3 | Serve with radish cake or bok choy

If you don't want to exceed your calorie limit, eating porridge with radish cake or bok choy is a good choice.

Congee Eating Tip 4 | Avoid eating too many fried dough sticks or glutinous rice balls

Avoid eating too many fried dough sticks or glutinous rice balls with porridge.

Congee Tip 5 | Add 1-2 high-purity deep-sea fish oil capsules after your meal

WHC Little Princess and Little Golden Egg use wild deep-sea fish roe from Peru and Chile with a purity of up to 95% Omega-3 . Each capsule contains 1200 mg of pure fish oil in rTG form, which is more easily absorbed by the body. The EPA : DHA ratio is the golden ratio recommended by experts at 3 : 2 to prevent inflammation ; it is also paired with Vitamin D3 to supplement calcium for bone growth and prevent joint pain.

WHC Blue Box uses wild-caught deep-sea fish fry from Peru and Chile ; it uses rTG form, making it easier for the body to absorb ; it contains 95% pure Omega -3 , which effectively improves cardiovascular disease ; it also contains patented reduced coenzyme Q10 from Kaneka Corporation of Japan , which reduces heart failure and helps maintain myocardial health after stent grafting and prevents restenosis; it contains vitamins K2 and D3 to stabilize calcium and phosphorus metabolism, combined with high-purity fish oil, which has high antioxidant properties, helps calcium absorption into bones, and prevents joint pain, making it especially suitable for people with high blood pressure, high cholesterol, and high blood sugar.