Enjoying Hawker Foods Without Compromising On Health

Singapore is a cultural melting pot, and nowhere is this more evident than in our hawker centres. These vibrant spaces offer a wide array of delectable dishes, from fragrant curries to steaming noodle soups. But while hawker food is undeniably delicious, some of them may be high in cholesterol or saturated fat content, which is often correlated to higher incidences of heart diseases.

Let’s take a look at some of our favourite hawker staples and their nutritional profile:

Hainanese Chicken Rice

This national dish features succulent poached chicken served alongside fragrant rice cooked in chicken broth and fat.

Source: Health Promotion Board¹

While the amount of cholesterol, saturated fat, and total fat may not be very high, the way we consume chicken rice can drastically affect the nutritional profile of the food. For example, we may increase the sodium levels in the food should we use copious amounts of dark soy sauce or chili sauce on our chicken.

Nasi Lemak

This fragrant rice dish gets its vibrant yellow colour and rich flavour from coconut milk and pandan leaves. It’s typically served with accompaniments like fried chicken, ikan bilis (anchovies), sambal (spicy chilli paste), and a boiled egg.

Source: Health Promotion Board¹

According to the Health Hub, the recommended daily intake for cholesterol is less than 300mg2. One serving of Nasi Lemak would be equivalent to more than 50% of your cholesterol intake. The saturated fat level is also over 50% of the daily intake of <25g recommended by Health Hub. This is because the bulk of the fat and cholesterol levels come from the fried chicken wing.

The sodium level of nasi lemak is also quite high as it crosses 50% of the daily intake of 2000mg recommended by Health Hub.

This means that the chances of consumers crossing the daily intake of cholesterol, saturated fat and sodium is high if nasi lemak is a staple in one’s diet.

Satay

These skewered meats, usually chicken, mutton, or beef, are marinated in spices and grilled to smoky perfection. They’re often served with a peanut sauce made from ground peanuts, spices, and sugar.

Source: Health Promotion Board¹

Carrot cake

This savoury “cake” is actually made from grated white radish (sometimes called carrot in Singapore) that’s steamed, diced, and then pan-fried with eggs and seasonings. The “black” version gets its colour from a touch of sweet dark soy sauce.

Source: Health Promotion Board¹

Char Kway Teow

This iconic stir-fry features flat rice noodles cooked with a symphony of flavours – eggs, bean sprouts, chives, and often lap cheong (Chinese sausage) – all tossed in a generous amount of oil for that signature smoky taste. It’s also cooked with pork lard to provide more texture in the char kway teow.

Source: Health Promotion Board¹

With all this being said, there’s nothing wrong with enjoying your favourite hawker foods. The good news is that you can enjoy your usual hawker go-to by customising your dish or opt for healthier options.
Here are some ways you can customise your dish:

• • Remove the skin off your chicken when you’re enjoying your chicken rice since they are high in cholesterol. You may also be conscious of the amount of condiments you use, such as chili sauce or soy sauce.
  • Opt for grilled meat options instead of deep-fried meats for your nasi lemak since the fat content will be lower. You can even replace the deep-fried anchovies with vegetables instead.
  • Choose to use less peanut sauce for your satay since they are usually high in sugar.
• Request for the “white” version when you’re ordering carrot cake to reduce the amount of sodium inside. You may also request for less eggs to reduce the level of cholesterol.

• Request to remove the “lup cheong” or fried pork lard from your char kway teow.

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