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5 Smart food choices you should make at the hawker centre

19 August 2024 dot 7 min read
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Close to one-third of people in Singapore eat out more often than they do at home. Many opt to grab meals at hawker centres and food courts because they offer a wide variety of tasty local and international dishes at an inexpensive price.
 
It is also common for Singaporeans to veer towards unhealthier food choices, sometimes simply because they don't have time to queue for the healthier options. Local favourites such as nasi lemak, chicken rice, laksa, roti prata and char kway teow can be higher in cholesterol and packed with excessive calories, fat, sodium and sugar.
 
By fine-tuning your selection, you can still enjoy the convenience and affordability of going to a hawker centre or food court while limiting the long term implications that eating out could have on your health.  
 
Here are five smart food choices you can make at hawker centres and food courts which would be better for your health.

1. Opt for the healthiest options available

While many of the dishes served in hawker centres and food courts may be unhealthy, there are some options that tend to be better than others, you should always opt to go for those.
 
By choosing the healthiest options available, you can still enjoy tasty dishes at reasonable prices. Meals that include deep fried ingredients, creamy sauces or curries and those that are dripping in oil or fat are logically ones you should avoid.
 
Here is a list of some food options you could order in hawker centres and food courts where you can select more vegetables and lean meats, and avoid deep fried and sauce components.
 
  1. Economical Rice
  2. "Thunder Tea" Rice (or Traditional Hakka Rice)
  3. Pork Ribs Soup
  4. Yong Tau Foo
  5. Chicken Chop 
Of course, even when you choose these or other healthier meals at hawker centres and food courts, you should still be aware of how they are prepared to ensure they are indeed healthier options.

2. Ask for healthier alternatives

Even after picking out meals that tend to be the healthiest on offer, you can often further improve it by simply asking.
 
Look out if the stall you are ordering from offers a healthier alternative to some components of the meal. Since the launch of the Healthier Dining Programme in 2012,2 stalls are increasingly offering healthier options such as brown rice, which is richer in fibre and vitamins, as well as serving larger portions of vegetables and alternative sauces to make their meals healthier.
 
On your part, and depending on the dish you order, you could ask for a smaller portion of rice or noodles to reduce your carbohydrate intake as well as skip gravies and avoid drinking certain soups because they are usually laden with sugar, salt and Monosodium Glutamate (MSG).

3. Sample dishes from a variety of stalls

It's also a good idea to sample dishes from a variety of stalls. You'd be surprised to find that two stalls serving similar dishes could have varying portion sizes, preparation methods, utilisation of healthy ingredients and attention to hygiene. These are factors that may impact how healthy the dish is when it's finally served.
 
Of course, by trying similar dishes from different stalls, you would also understand how they contrast in terms of price and taste.

4. Choose water over soft drinks

By cutting out on soft drinks and other sugar-laden beverage, you could be saving yourself up to 150 calories, and some change each day. People know that soft drinks are the unhealthiest options, but even fruit juices3 and local beverages such as Teh (tea) and Kopi (coffee)4 are loaded with sugar and provide empty calories.
 
What you can do is to drink lots of water during the day. This will fill you up, and reduce your chances of overeating during lunch and dinner. Water also hydrates your body and help rid it of waste through perspiration and urination.
 
If you really need your fix of tea or coffee to function as a human being in the office, go with less sweetened versions that limit the amount of sugar and condensed milk added to the drink.

5. End meals with a fruit

For those with a sweet tooth, a good way to avoid buying sugary treats at the hawker centre and food court would be to opt for fresh fruits. This way, you get to satisfy some of your sweet cravings as well as include vital nutrients and vitamins in your meal.
 
According to the 2010 National Nutrition Survey, nine in 10 Singaporeans do not eat enough fruits and vegetables. The optimal number, according to the Health Promotion Board, is to consume at least two servings of fruits and two servings of vegetables each day.5

Enjoy a better quality of life

With one in three individuals in Singapore at risk of developing diabetes in their lifetime6, taking steps to fuel your body with the right nourishment today will ensure you keep tabs and regulate your weight.
 
This may also lower your risk of contracting chronic diseases and increase life expectancy, and likely lead to a reduced bill of medical and insurance expenses over your lifetime.
 
In addition, you are more likely to enjoy positive outcomes in your work and social life as being healthier boosts your productivity at work, possibly putting you in line for promotions.
 
Some studies have also shown that depression may be linked to diet. Maintaining a healthy and balanced diet can also lead to better moods and energy which will enhance your social life.
 
Making small changes such as eating a little healthier in your everyday meals can improve your life and encourage you to make more significant lifestyle changes that will improve your quality of life in the long run.
 
AIA Vitality is our wellness programme designed to motivate you stay the course on such lifestyle changes by rewarding you for the better choices you make. Find out more about how AIA Vitality can support your lifestyle improvements today.
References
[1] Healthier Dining Programme - Health Promotion Board
[3] Beware hidden sugar risk in fresh fruit juice – The Straits Times, 8 Mar 2016
[4] Reduce Sugar Content in Drinks - Say Siu Dai Instead for a Healthier Brew - Health Hub
[5] Fruits and Veggies - Health Hub
[6] World Diabetes Day 2021 - Ministry of Health
 
This article was originally published on 17 July 2019 and updated with new information.

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