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
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
Eating Principles on Light Meals
Balanced Diets
To maintain health, it is recommend to adopt the “3 Low 1 High” healthy eating principle with adequate levels of physical activities.
Consuming Only Small Amounts of Light Meals
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.
Choosing Natural Ingredients
Choose natural food products and limit from eating canned food, preserved or processed foods.
Healthy Cooking Methods
Use low-fat cooking methods such as steaming, blanching, baking and stir-frying with less oil.
