PETALING JAYA, MALAYSIA: Here's a sobering thought before the Chinese New Year: In terms of sugar content, eating four Mandarin oranges is equivalent to eating a plate of rice.

Even one orange has sugar content equivalent to a slice of bread, Prof Datuk Dr Khalid Abdul Kadir, consultant endocrinologist and professor of medicine at Monash University Malaysia, advises the public.

"It is easily absorbed and causes a huge spike in the glucose levels. So, be careful," he warned diabetics.

Oranges aren't the only problem for diabetics. Yee sang too, which is taken with a sweet syrup, should be eaten sparingly, he said.

"If you take too much, your blood glucose levels are going to be too high," he said.

Individuals can gain an average of 2kg to 3kg by over-indulging in the two weeks of festivities.

Dr Tee E Siong, Nutrition Society of Malaysia president, has advised that it will be healthier to chomp on smaller portions of food instead.

The main problem, he said, is "gorging on the food".

"It is difficult to lose the weight and the fat especially around the belly.

"And it can stay there until the next festival comes around," he said in an interview."

Among the food that one should eat less are the fatty types such as the popular lap cheong, trotters, pork slices layered with fat or rich curries.

"Some pork dishes like trotters do not taste good without that layer of fat. So, eat less of it.

"When you are preparing the reunion dinner or serving your guests in the days after that, try having less fried food to cut down on the number of calories," he said.

When it comes to alcohol, he points out that 100ml of beer typically contains four grams of alcohol, which translates into 14gm of sugar.

Another festive favourite that should be eaten sparingly is the nian gau (kuih bakul) because of its high carbohydrate content and it is also very sweet, Dr Tee said.

He said peanuts also have high fat content.

"There is no single 'bad' food. Rather it is a combination of it.

"Just be mindful of what you eat," he said.

Among the tips from Dr Tee are using a smaller plate so that the usual portions will look bigger, have a little of everything during a buffet and stop eating before you feel full.