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Heart Health Special

Five health-friendly hawker fares

8443691_xlAs true blue Singaporeans, we cannot live without our hawker fare. It’s cheap, scrumptious but also calorie-laden…or not. Ezyhealth rounds up five hawker food options that give the healthiest bang for your buck and heart!

  1. Yong Tau Foo Soup9309523_xl

Serving size: 1 bowl, with about 7 items (313g)

230 calories, 20g carbs, 15g protein, 10g fat, 1,350mg sodium (nutritional value varies, depending on items chosen)

Choosing vegetables and soy-based items means plenty of protein, minerals and vitamins. “Go for different colour groups of vegetables for maximum health benefits,” advises Derrick Ong, dietitian and founder of nutrition consultancy Eat Right. Just leave out the deep-fried items and don’t opt for the laksa soup base.

  1. Fish Porridge with Chopped Spring Onions

Boiled rice pork in a bowlServing size: 1 bowl (559g) 

211 calories, 32g carbs, 14g protein, 3g fat, 1,347mg sodium

Stewing congee breaks down the rice grains so they are more palatable and more easily digested. Fish is high in protein and omega-3 fatty acids, which help your body burn fat, rather than store it. “Some stalls use MSG to enhance the flavour, so it’d be wise to ask for recommendations,” said Natalie Black, author of nutrition blog The Health Guru.

  1. Thunder Tea Rice

Serving size: 1 bowl (440g)

430 calories, 42g carbs, 12g protein, 12g fat

Don’t be put off by the bowl of green soup – made from green tea and blended herbs such as basil and mint. It ramps up the dish’s nutritional value when poured over the vegetable-laden bowl of rice. Fresh ingredients such as green peas, celery, radish, and tofu make for a meal rich in fibre and antioxidants.

  1. Fishball Vermicelli Soup10280583_xl

Serving size: 1 bowl (559g)

349 calories, 48g carbs, 22g protein, 8g fat, 1,413mg sodium

Vermicelli has a low glycemic index (GI), which makes you full for longer. “You can also opt for tung hoon (glass noodles) instead of carb-heavy yellow noodles,” says Chloe Ong, dietitian at Mount Elizabeth Hospital. Again, remember not to slurp up the MSG-laden soup.

  1. Popiah11374489_xl

Serving size: 2 rolls (376g)

376 calories, 22g carbs, 12g protein, 16g fat, 546mg sodium

Popiah is “low in fat, moderate in fibre, and can provide one and a half servings of your fruit and vegetable requirements for the day,” says Vanessa McNamara at The Travelling Dietitian. With a lower salt and saturated fat content than most other foods, this makes a healthy lunch that doesn’t leave you that heavy feeling in your belly.

 

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Kelly Ng
Posted by ezyhealth on May 12 2014. Filed under Wellness. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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