CookSmart (14th Issue) Page28

Dietitian Guide

Oven Fresh, and Healthy

Many Hong Kong people choose to eat a light meal of sandwich or hamburger when they are too busy to take a break for a proper meal. Anyway, a sandwich or hamburger is also perfect for a light and refreshing summer meal. However, some types of bread contain high level of fat, sugar and salt; over-consumption can be bad for our health. Ms Carmela Lee, Education Sub-committee (member) of the Hong Kong Nutrition Association and an UK-registered dietitian, shares with you her ideas of a healthy light meal.

Beware of Energy-dense Bread

Bread is a good source of carbohydrate, which provides energy for our bodies. Yet Carmela says, “Many Hong Kong-style breads, such as ‘cocktail buns’ and ‘pineapple buns’, have a high fat content because a large amount of margarine and shortening are often added to give them a softer crumb. 100 grams of ‘cocktail bun’, for example, contains 19 grams of fat and 400 kcal of energy.” Carmela also says, “The crispy   toppings of ‘pineapple buns’ are also high in sugar content. 100 grams of ‘pineapple bun’ contains 10 grams of sugar, whereas the same serving size of a plain ‘piggy bun’ only contains 5.2 grams of sugar. Diabetics and people who are undergoing a weight reduction programme should be careful with their food choices.”