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Singapore is the country of good food. Sometimes there are just too many temptations, in the form of delicious cheap local hawker food. But how many actually count their calories, or know how much they are worth?
I have friends who claimed that they are on diet, and therefore order something ‘healthy’ for lunch – fish soup with beehoon. Then they request for deep fried fish and add evaporated milk. Tah-dah. The shocking news: it is similar in saturated fat and calories to a bowl of laksa or char kway teow. As an occasional treat, I think I gain more satisfaction from laksa!
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The ‘harmless’-looking mess siam has 694 kcal! I guess let’s not finish the gravy.
There are some food I thought should belong in the ‘safe’ category, but they are not any better. For example, Mee Siam at 694 kcal is more than Mee Soto at 433 kcal. Who would have thought?
And a plate of chye peng with 1 meat and 2 vegetable is 580 kcal, ‘winning’ Hokkien Mee (522 kcal)! Of course, focusing on calorie count is not the only thing – the plate of chye peng is more nutritious and balanced with the added goodness from vegetables.
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The ‘champion’ – Murtabak at 995kcal for chicken, 1102kcal for mutton.
Here are 50 Favourite Singapore Hawker Food and Their Calories.
(Information adapted from HPB’s iDAT app and food portions are generally based on 23 cm plate or 16.5 cm bowl.)
1. Murtabak (Mutton) – 1102 kcal (chicken murtabak 995 kcal)
2. Nasi Goreng Sayur – 920 kcal
3. Nasi Briyani Chicken – 877 kcal
4. Pad Thai – 840 kcal
5. Lontong with Sayur Lodeh – 798 kcal
6. Char Kway Teow – 745 kcal
7. Deep Fried Fish Beehoon Soup (with evaporated milk) – 730 kcal
8. Laksa – 700 kcal
9. Beef Horfun – 697 kcal
10. Curry Noodles – 695 kcal
11. Mee Siam – 694 kcal
12. Mee Goreng – 692 kcal
13. Seafood Claypot Noodles – 677 kcal
14. Beef Ball Kway Teow Soup – 656 kcal
15. Kway Chap – 650 kcal
16. Chicken Rice – 617 kcal
17. Char Siew Rice – 605 kcal
18. Duck Rice Braised – 604 kcal
19. Lor Mee – 595 kcal
20. Fried Carrot Cake ( with Dark Sauce) – 585 kcal (White – 403 kcal)
21. Chye Peng (1 stir fried meat + 2 veg + rice) – 580 kcal
22. Roti Prata with Egg (2 pieces) – 576 kcal
23. Fried Rice – 576 kcal
24. Mee Rebus – 571 kcal
25. Rojak (Chinese style) – 559 kcal
26. Hokkien Mee – 522 kcal
27. Bak Chor Mee – 511 kcal
28. Nasi Lemak – 494 kcal
29. Oyster Omelette – 487 kcal
30. Fishball Noodles Dry – 482 kcal (soup 372 kcal)
31. Ban Mian – 475 kcal
32. Satay Beehoon – 462 kcal
33. Prawn Noodles Dry – 461 kcal (Soup 294 kcal)
34. Mee Soto – 433 kcal
35. Pork Satay with Sauce – 427 kcal
36. Wanton Noodles – 411 kcal
37. Waffles with Kaya – 400 kcal
38. Fried Beehoon – 369 kcal
39. Masala Thosai – 362 kcal
40. Fish Slice Beehoon Soup – 349 kcal
41. Chwee Kway (6 pieces) – 342 kcal
42. Curry Puff (Chicken) – 339 kcal
43. Bak Kut Teh – 324 kcal
44. Yong Tau Foo with Mixed Items (noodles not included) – 297 kcal
45. Porridge (Pork) – 293 kcal
46. Chee Cheong Fun, Plain with Sauce (2 rolls) – 258 kcal
47. Ice Kachang – 252 kcal
48. Popiah – 188 kcal
49. Cheng Tng – 188 kcal
50. Soon Kway – 89 kcal
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Choose healthier options such as porridge, minus the youtiao.
Did any of the above shock you? The average moderately active Singaporean male needs 2600 kcal a day, and female 2000.
To lose 1kg of weight, you would need to cut around 250 – 300 kcal each day for a month. This can be done with a combination of healthier eating and increased physical activity.
It’s not too difficult. We just need to make healthier choices, such as choose a lower-calorie meal, cutting down on sauces, ordering soup-based dishes and avoiding dishes with too much coconut cream or milk.
You can also burn 300 calories with each of these physical activities: walking (30 min), badminton (40 min), non-competitive volleyball (50 min), tennis (30 min), jumping rope (20 min), low-impact aerobics (30 min), circuit training (25 min), swimming moderately (20 min), dancing (45 min), martial arts (20 mins). (Based on a person weighing about 70 kg).
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Yong tau foo (with mixed items but without the noodles) is at 297kcal, a healthy and tasty choice!
1 Million kg Challenge
The point of this post is not to cut off delicious food. In fact, I am a living example of how you can enjoy good food and still lose weight. It is up to you to understand more about and reduce your calorie intake, and how to increase physical activity to burn those calories.
I would encourage you and your friends get on the 1 Million kg Challenge website at http://bit.ly/1kJ0Mh9. You just need pledge to lose 3kg.
If you weigh in at a Wellness Kiosk at one of the HPB roadshows and when you have achieved your weight loss goal, you will be eligible to win a Golden Ticket to qualify for the grand prize draw. Prizes include an All-New 2014 Suzuki SWIFT, vacation package to Australia, shopping vouchers and staycation!
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Note: The Challenge is open to participants who are aged 18 to 64, who have a BMI that falls within the range of 18.5 to 37.4. Sign up HERE now!
Other Related Entries
The 1 Million kg Challenge
40 Ways To Lose Weight!
The post Calories of 50 Singapore Hawker Food + How To Burn Them Off ! appeared first on DanielFoodDiary.com.