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
Foods (per 100g)
Calories (kcal)
Carbohydrates(g)
Protein (g)
Fat (g)
Sodium (mg)
Curry fish ball
130
16
8.7
2.8
950
Deep-fried wonton
420
31
9.7
29
440
Coated and deep-fried vegetables
247
21.2
18.4
9.7
260
Chicken hot salad
121
7.9
14.3
3.2
710
Ham and cheese sandwich
260
29
11
11
740
Hotdog, plain
247
18.40
10.60
14.84
684
Instant noodles in soup with spicy minced pork
150
13
6.6
8.2/td>
460
Steamed rice with barbecued pork
200
26
7.3
7.1
250
Braised E-Fu noodles
190
18
5.0
11
420
Cream soup with puff pastry
130
9.9
3.3
8.2
350
Source : Nutrient Information Inquiry System, Centre for Food Safety
(Table 2) Smart Choice for Light Meals : Food Relatively Low in Calorie and Light Flavoured
Foods (per 100g)
Calories(kcal)
Carbohydrates (g)
Protein (g)
Fat (g)
Sodium(mg)
Starch jelly sheet, cooked
62
15.0
0.2
0.3
3.9
Steamed rice-flour roll with shrimps
100
17
3.9
2.2
150
Boiled headed lettuce
24
0.60
0.87
2.0
23
Salad, vegetable, tossed
16
3.22
1.25
0.07
26
Tomato and egg sandwich
190
16
8.3
10
220
Submarine sandwich, with roast beef
190
20.51
13.26
6.00
391
Rice in soup with winter melon and diced pork
81
15
3.9
0.71
210
Rice vermicelli in soup with sliced freshwater fish
67
10
3.8
1.1
230
Udon in soup with assorted seafood
58
8.1
4.4
0.9
290
Soup, pumpkin
50
4.1
1.6
2.8
144
Source : Nutrient Information Inquiry System, Centre for Food Safety
