11.JUN.2019 5 MIN READ | 5 MIN READ

Singapore’s hawker food scene is diverse, cheap, and delicious. But before we go crazy over that plate of chicken rice, we should ask ourselves if we really know what we are putting into our bodies.

Hawker food: good or bad?

Local food and its culture are part of our national identity and provide shared memories and experiences across generations. However, with most of us working in air-conditioned, office-based, desk-bound environments, we are leading more sedentary lifestyles. As such, eating too much high-fat and carbohydrate loaded meals might be detrimental to our health. This isn’t to say that we should stop eating at hawker centres, but rather that we should be more mindful of what is in our food and if our diets are suited for our lifestyles.

Here are some tips on what foods to watch out for and the healthier options to make when dining at hawker centres.

What to look out for

Certain foods can be bad for your health, especially if you don’t exercise often. These foods usually contain:

Trans-fat found in processed and convenience foods

Curry puff and trans-fat
  • This type of fat is not essential and provides no known benefit to our health. Trans-fat consumption has been found to have an impact on our cardiovascular health, as it increases LDL (bad) cholesterol and lowers HDL (good) cholesterol.
  • Deep-fried foods such as fried-chicken, fries or curry puff are high in trans-fat and you should avoid consuming them too regularly.

Saturated fat from animal fat

  • Eating foods that contain saturated fats raise the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.
  • Dishes like hokkien mee, char kway teow, fatty cuts of beef, pork or lamb, and animal skin (chicken skin and crispy part of the roast meat) contain high saturated fat and should not be consumed in excess.

Added sugar to food during processing for sweetening effect.

Added sugar in kopi and teh
  • A diet rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of heart disease and cancer.
  • Sweetened drinks like kopi, teh, bandung, or even canned drinks contain lots of sugar and calories while offering little nutritional value. Consuming too many sweetened drinks can also lead to weight gain.

Added sodium or salt to foods for flavour and as part of some food preservatives and additives

  • When you eat too much salt, your blood pressure increases as the excess salt holds excess fluid in the body, putting an added burden on the heart. This can lead to an increase in the risk of heart attacks and strokes.
  • Gravy-based dishes like mee rebus and lor mee, or soup noodles tend to contain higher sodium content and we should limit the consumption.

Healthier options

It is definitely healthier to opt for natural and unprocessed foods. There is significant evidence to show that such foods are great for your health.

Here are some of the foods you should incorporate more into your diet:

Lean meat

Lean and steamed meat
  • Meat (especially lean meat) is rich in protein, containing all 9 essential amino acids needed for the growth and maintenance of your body.
  • Instead of getting that fried chicken wing, opt for some steamed or roasted chicken breast with the skins removed instead as chicken breast is a good source of healthy, unprocessed meat.

Fish

  • Fish is a high-protein, low-fat food that has a multitude of health benefits. White-fleshed fish is much lower in fat than any other source of animal protein. Oily fishes like sardines, salmon and tuna are high in omega-3 fatty acids which are important in preventing heart diseases.
  • Sliced fish soup (non-fried version) is one of the healthier hawker dishes you can eat and is a great way to incorporate fish into your diet.

Eggs

Eggs and toast
  • Eggs are an excellent source of protein, with 1 large egg containing 6 grams of it. The yolk contains loads of vitamins and minerals to keep your body strong and healthy.
  • Eating toast with soft boiled eggs can be a healthy and delicious way to start your day. Just make sure you stay clear of the soy sauce.

Vegetables

  • Vegetables are important sources of many nutrients, including potassium, dietary fibre, folate (folic acid), vitamin A, and vitamin C. Those who eat vegetables as part of their daily diet have a significantly reduced risk of many chronic diseases and cancers.
  • You can always ask for extra vegetables in your order (such as your soup noodles or economy rice) to make your dish healthier and more nutritious.

Fruits

Fruit stall
  • Like vegetables, fruits are another great source of many essential nutrients that are usually under-consumed. They can be eaten raw, are easy to prepare, and taste good. However, fruits do contain a good deal of sugar, so eat in moderation if you need to watch your weight.
  • Almost every hawker centre has a fruit stall. However, fruit juice contains a large amount of sugar which raises blood sugar levels very quickly. Therefore, people with diabetes should try to limit their fruit juice intake and choose cut fruit instead. Limit yourself to 2 portion of fruits per day.

Eating in moderation

Although your health is important, hawker indulgences can still be enjoyed from time to time. Everyone has different dietary goals, you should find the right balance and know what works for you.

However, that’s not to say that health is whatever you want it to be. Generally, to keep a healthy weight, the average person should consume about 1800 – 2200 calories (females and males respectively) per day. One dish should not have, or be close to, the number of calories recommended in one day.

The recommended calorie intake is affected by many factors including gender, height, physical activity levels, and age.

If you are having a hard time figuring your diet out, you can always seek the advice of a dietitian. They are specially trained to adjust your diet based on your medical condition and your individual needs.

 

Article reviewed by Apple Chan, dietitian at Gleneagles Hospital

Reference

Adda, B. (6 Nov 2017) 25 Simple Tips to Make Your Diet Healthier, Retrieved 9/5/2019: https://www.healthline.com/nutrition/healthy-eating-tips

Kris, G. (4 Jan 2013) How to Eat Healthy, Lose Weight and Feel Awesome Every Day, Retrieved 9/5/2019: https://www.healthline.com/nutrition/how-to-eat-healthy#section6

Kathleen, M. Diet Myth or Truth: I Don't Need to Worry About Sodium, Retrieved 9/5/2019: https://www.webmd.com/diet/features/diet-myth-or-truth-i-dont-need-to-worry-about-sodium

Kris, G. (23 April 2018) Are Vegetable and Seed Oils Bad for Your Health?, Retrieved 9/5/2019: https://www.healthline.com/nutrition/are-vegetable-and-seed-oils-bad

Jillian, K. (3 June 2018) Retrieved 9/5/2019: https://www.healthline.com/nutrition/too-much-sugar

Joseph, N. (14 Dec 2017)Retrieved 9/5/2019: https://www.medicalnewstoday.com/articles/270202.php

Health is Not Just About Counting Your Calories Retrieved 29/2/2019 https://www.healthhub.sg/live-healthy/1133/health-not-just-about-counting-your-calories

11.JUN.2019
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Apple Chan Li Ping
Dietitian
Gleneagles Hospital

Ms Chan is an accredited practising dietitian with the Dietitians Association of Australia.