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  • Choosing Healthier Dishes - Nutrition of Hawker Foods

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    Jason Tan
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    This document discusses healthier choices for hawker foods in Singapore. It addresses nutrition concerns like high calories, fat, sodium, and sugar in hawker foods. It provides tips to cut calories, fat, sodium, and sugar and to increase vegetables and whole grains. The key recommendations are to cut calories and fat by choosing smaller portions and less oily dishes, cut sodium by asking for less gravy, cut sugar by avoiding sweet drinks and sauces, and add more vegetables and whole grains.

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    Choosing Healthier Dishes – Nutrition of Hawker Foods

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    This document discusses healthier choices for hawker foods in Singapore. It addresses nutrition concerns like high calories, fat, sodium, and sugar in hawker foods. It provides tips to cut calories, fat, sodium, and sugar and to increase vegetables and whole grains. The key recommendations are to cut calories and fat by choosing smaller portions and less oily dishes, cut sodium by asking for less gravy, cut sugar by avoiding sweet drinks and sauces, and add more vegetables and whole grains.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    19 views4 pages

    Choosing Healthier Dishes - Nutrition of Hawker Foods

    Uploaded by

    Jason Tan
    This document discusses healthier choices for hawker foods in Singapore. It addresses nutrition concerns like high calories, fat, sodium, and sugar in hawker foods. It provides tips to cut calories, fat, sodium, and sugar and to increase vegetables and whole grains. The key recommendations are to cut calories and fat by choosing smaller portions and less oily dishes, cut sodium by asking for less gravy, cut sugar by avoiding sweet drinks and sauces, and add more vegetables and whole grains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    18/5/2021

    Contents

     Healthier Choices among


    Hawker Foods
     Nutrition Concerns of
    Hawker Foods
     Changes to Improve Your
    Hawker Meals
    Choosing Healthier Dishes –
     Questions & Answers
    Nutrition of Hawker Foods
    Chan Joy Seng / Nutritionist
    MMedSc HNutr, BASc FST, Dip AFSN

    Healthier Choices among Hawker Foods Healthier Choices among Hawker Foods
     What are some examples of healthier choices among Popiah
    hawker foods?

    Chapati

    Thunder Tea Rice

    Healthier Choices among Hawker Foods Nutrition Concerns of Hawker Foods


    Yong Tau  What are some nutrition concerns of hawker foods?
    Foo Soup

    Sliced Fish
    Soup

    Mee Soto Teochew Porridge Economic Rice


    (with 2 Veg)
    18/5/2021

    Nutrition Concerns of Hawker Foods Cut Down Calories in Hawker Foods


     Choose items with lower
    High in Calories
    calories & fat content
    High in Fat
     Match your food intake with
    your activity level – ask for
    less rice
     Choose the smallest portion
    High in Sodium High in Sugar
    and avoid upsizing
     Stop eating when full – share,
    take away and waste if needed
    Lack of Lack of Whole  Order less and add more if
    Vegetables Grains needed

    Guess Which Dishes Have Less Than


    500kcal? Cut Down Fats in Hawker Foods
     Avoid foods that are high in
    433 kcal 595 kcal 558 kcal 639 kcal fats
     Make request to add less oil
    Mee Soto Lor Mee Chicken Rice 2 Egg Prata  Choose plain rice over
    flavoured rice
    752 kcal 475 kcal 559 kcal 650 kcal  Remove visible fat of meat or
    skin of poultry
    Mutton Nasi Briyani Fish Ball Noodle Dry Mee Rebus Kway Chap  Limit ordering of deep fried
    foods
    696 kcal
     Go for Kopi-O or Teh-O
    453 kcal 782 kcal 518 kcal

    Ipoh Hor Fun Beef Rendang with Chinese Rojak Laksa


    Coconut Rice

    Cut Down Fats in Hawker Foods Cut Down Fats in Hawker Foods
    Limit these Choose these Limit these Choose these

    38g fat 2g fat 20g fat 6g fat

    7g fat 1g fat 15g fat 0g fat


    18/5/2021

    Cut Down Fats in Hawker Foods Cut Down Sodium in Hawker Foods
    Limit these Choose these  Salt contains 40% sodium
     Limit sodium intake to
    2000mg a day (5g of salt)
     When eating at hawker
    centres:
    7g fat 3g fat 1) Ask for less gravy for rice
    2) Do not add extra salt or
    sauces
    3) Do not finish the broth in
    soup-based dishes

    9g fat 0g fat

    Cut Down Sugar in Hawker Foods Increase Vegetables in Hawker Foods


     Many savoury hawker dishes  Most hawker foods in Singapore
    have high amount of sugar have little or no vegetables
     Be careful of gravy/ sauce  Go for 2 portion of vegetables for
     Flavoured drinks provide lots of economic rice/ nasi padang
    sugar and additives with little  Pick more vegetable items at yong
    nutrients
    27.8g (5.5tsp) 36.6g (7tsp) tau foo stall
     Go for Kosong or Siew Dai
     Go for salad
     Make request or pay to add
    vegetables
     Get a piece of fruit with your meal

    16.2g (3tsp) 38.2g (8tsp) 29.7g (6tsp)

    Increase Whole Grains in Hawker Foods Summary


     Choose whole grains options
    whenever possible Cut Down Cut Down
     Brown rice, brown rice bee hoon, Calories Fat
    wholemeal spaghetti, whole grain
    yellow noodles, chapati
     Bee hoon has less fat and sodium Cut Down Cut Down
    than mee kia, mee pok & kway Sodium Sugar
    teow

    Add More Choose Whole


    Vegetables Grains
    18/5/2021

    Questions & Answers

    Any
    Questions?
    Connect with Us
    E-mail: joyseng@alivenutrition.sg

    Website: https://www.alivenutrition.sg/

    Facebook/ Linkedin: Alive Nutrition Consultancy

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