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Eat Less Meat, More Fibre and Just Enough
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![Eat Less Meat, More Fibre and Just Enough Eat Less Meat, More Fibre and Just Enough](images/Dietitian-4_200x133.gif) If you still want to go out for a clay pot meal, Heidi recommends that you should choose one with high fibre content, that is, with ingredients like pumpkin, taro, eggplant and radish. Fish and shellfish are also healthier choices because they have lower calorific value and are equally delicious.
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![Eat Less Meat, More Fibre and Just Enough Eat Less Meat, More Fibre and Just Enough](images/Dietitian-5_200x133.gif) We also need to beware of eating too much, Heidi says. She recommends that we should order one to two vegetarian dishes to make sure our diet is well balanced. Heidi further suggests that we should choose healthier dishes from the menu. As chefs and restaurateurs become aware of customers’ preference for healthy food options, they will create and serve up healthier and more delicious clay pot rice dishes.
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Table: Comparison of Nutrients of Selected Ingredients Used in Clay Pot Rice
Per 100g (About 2½ taels) |
Calorie (Kcal) |
Fat (g) |
Saturated fat (g) |
Sodium (mg) |
Spare ribs 1
|
220 |
15 |
4.3 |
*661.2 |
Chicken paws 1
|
190 |
13 |
2 |
*620 |
Preserved meats 1
|
498 |
48.8 |
N/A |
*764 |
Cantonese-style pork sausages 1
|
584 |
48.3 |
N/A |
*1420 |
Minced beef 2
|
332 |
30 |
N/A |
67 |
Chicken meats (skinned) 2
|
104 |
2.73 |
N/A |
N/A |
White eel 2
|
184 |
12 |
2.4 |
51 |
Fresh fish fillets1
|
114 |
3.69 |
N/A |
N/A |
Scallops 2
|
69 |
0.5 |
0.1 |
392 |
Prawns 2
|
85 |
0.51 |
0.1 |
119 |
Cuttle Fish 2
|
92 |
1.38 |
0.4 |
44 |
* This table indicates sodium levels of marinated meats, which can vary significantly.
1 Centre for Food Safety, Food and Environmental Hygiene Department 2 The USDA Nutrient Data Laboratory
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Extract from CookSmart, Issue 15 |
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