Susan suggested to have dishes cooked by steaming, blanching﹐ baking and quick stir-frying with little oil to reduce fat intake. She expressed that the calories and fat content of the same foods may vary greatly when cooked by different methods. For instance, a 100g of coated and deep-fried vegetable contains 10 times the calories and 4.9 times the fat (Table 1) of the same weight boiled headed lettuce (Table 2).

For food selection, Susan recommended to avoid canned and processed meat (e.g. ham, spiced pork cubes, sausages and luncheon meat) as preserved and processed food usually contains high sodium content. A 100g of hotdog, for instance, already contains 684mg of sodium (Table 1), which is 1.7 times of that of the same weight submarine sandwich with roast beef (Table 2).

Comparison on Calories, Cabohydrates, Protein, Fat and Sodium

(Table 1) Foods to Avoid : Food Relatively High in Calorie and Strong Flavoured

(Table 2) Smart Choice for Light Meals : Food Relatively Low in Calorie and Light Flavoured