Congee, rice noodles, egg noodles and rice have been jokingly termed the “four great inventions of the Chinese”. They are the main staple foods in Hong Kong and can be combined with a variety of foods into countless recipes in a mix-and-match way. Doris LAU, a registered dietitian (Australia) and Assistant External Affairs Officer of Hong Kong Dietitians Association, advises us on how to choose the right ingredients, sauces and healthy cooking methods to create a healthy, balanced meal.

As Doris explains, congees, rice noodles, egg noodles and rice are made from grains and cereals, and are a major source of carbohydrates that will turn into energy to sustain our daily activities. Cereals also contain vitamin B₁ and B₆ and dietary fibres which are beneficial to health. The Department of Health recommends an average adult can have 3 to 6 bowls of cooked rice or an equivalent serving size of other cereal foods every day, although the actual amount depends on the nature of a person’s job and his level of physical activity.

Comparison of different cereal foods by serving size
1 medium-size bowl of rice = 2 pieces of sandwich bread = about 2½ bowl of congee = 1 bowl of rice noodles or egg noodles = about 1½ bowl of macaroni or spaghetti