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Make Smart Choices for Light Meals
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Susan said, “Some light meals or snacks may not be healthy options even though their portions are smaller. They can be high in calories and fat. A 100g of deep-fried wonton, for example, contains 420 calories and 29g of fat (Table 1). Alternatively, a 100g of steamed rice-flour roll with shrimps only contains 100 calories and 2.2g of fat.”
In addition, Susan reminded us to be vigilant on the fat content of noodles, as fresh oil noodles, E-Fu noodles and instant noodles are dehydrated by deep-frying in food processing. She therefore recommended us to limit from overeating such noodles and opt for healthier choices, such as rice noodle, rice vermicelli, udon, soba and egg noodles with fish or vegetable soup.
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 |
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Source : Nutrient Information Inquiry System, Centre for Food Safety
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(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 |
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Source : Nutrient Information Inquiry System, Centre for Food Safety
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Eating Principles on Light Meals
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Balanced Diets
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To maintain health, it is recommend to adopt the “3 Low 1 High” healthy eating principle with adequate levels of physical activities.
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Consuming Only Small Amounts of Light Meals
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The best time to eat light meal or snack is 1.5 to 2 hours between main meals.It is important that the amount consumed should not spoil the appetite for the next main meal.
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Choosing Natural Ingredients
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Choose natural food products and limit from eating canned food, preserved or processed foods.
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Healthy Cooking Methods
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Use low-fat cooking methods such as steaming, blanching, baking and stir-frying with less oil.
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Extract from CookSmart, Issue 26 |
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