Singapore’s vibrant hawker culture is a source of national pride, offering an incredible array of delicious dishes! While these culinary delights are a treat, it’s true that some can be quite indulgent. But fear not, foodies! You can still enjoy hawker fare while making healthier choices. The key lies in opting for meals lower in fat, salt, and sugar, boosting your vegetable and fruit intake, and choosing wholegrain options whenever available. This might seem like a challenge given the nature of many hawker favourites, but we are here to help!
Read on for practical tips on navigating hawker centres for healthier eats.
Tip 1: Look out for the “Healthier Choice” Symbol
Navigating healthier choices when eating out can be tricky, but the Health Promotion Board (HPB) has made it simpler with the launch of the Healthy Dining Programme. When you spot this symbol at hawker stalls, it indicates that healthier menu items are available at specific hawker stalls. These options are typically lower in calories and sugar, use healthier cooking oils, and may incorporate wholegrains – making it easier to eat well on the go.
Tip 2: Don’t be afraid to ask / request
Making healthier choices is simple with these adjustments: request to swap high-fat sides like fries or onion rings for healthier alternatives such as a side salad, corn, or boiled potatoes. Do not hesitate to ask for a larger serving of vegetables and a reduced portion of rice where possible. Always check if wholegrain options are available to boost your fiber intake, and for gravies and sauces, request a smaller amount or have it served on the side to control your intake.
Tip 3: Choose soup over dry
Dry noodle dishes frequently come with sauces, gravies, or curries that contribute significantly to high sodium and fat content. A healthier alternative is to choose clear soup noodles or stewed soup dishes, which can help lower your calorie intake. Nonetheless, be mindful not to drink all the soup, as its sodium level (salt) can still be quite high.
Tip 4: Choose foods prepared with less fat
When selecting your meals, actively avoid dishes that are deep-fried, creamy, breaded, or crispy, as these are typically higher in unhealthy fats. It is also wise to limit your intake of deep-fried processed items like fish cakes, fish balls, or sausages. Prioritise cooking methods such as clear soup-based, steamed, braised, roasted, or stir-fried dishes. Furthermore, for meats, always remember to remove the skin and any visible fatty parts before consumption to reduce fat intake.
Tip 5: Control your sugar intake
For your beverages, make a healthier choice by selecting ‘kosong’ or ‘siew dai’ options, which contain no or less sugar respectively. Additionally, empower yourself with informed decisions by checking Nutri-Grade labels and opting for drinks graded A or B. When it comes to desserts, always remember to ask for less sugar or syrup. If you’re craving something sweet post-meal, fresh fruits offer a highly nutritious and satisfying alternative to sugary and fatty confections.
Let’s refer to the table below to swap for healthier options!
For tailored dietary guidance and expert advice, we encourage you to connect with our in-house dietitians for a personal consultation!
