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Want to make healthier and better informed choices when you eat out?

Are you watching your calories? Are you especially concerned about your saturated fat, cholesterol or sodium intake?

To help you along, Health Xchange, in collaboration with the Department of Nutrition and Dietetics at KK Women's and Children's Hospital​ (KKH), a member of the SingHealth group, has developed an easy colour-code guide for quick reference. Colours are based on the following legend.

Colour Legend	Amount Per Serving
	Healthy
	Moderate
	High

​Chicken Tandoori (112g) ​- Roasted chicken marinated with spices and yoghurt

	Kcal​​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	156	19​​​	8	​2.7
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​0	2	​49	​480

Comment : Apart from the sodium content, this dish is suitable for most people to consume. Choose lightly-seasoned steamed or stir-fried vegetables and chappati or steamed rice to balance out the sodium content of the entire meal.​​

Chicken Masala (455g) - Chicken, skinless, tomatoes and spices, simmered

​	Kcal​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	860	87	50	18.7
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​0	16	255	2330

Comment: Whilst you definitely should not eat this entire portion of chicken masala, sharing this dish with 3 other people would be a reasonable compromise if you wish to select this dish. The saturated fat and sodium content will still be higher than recommended though, so do not do this regularly if you have high blood cholesterol or high blood pre​ssure.

C​hicken Tikka (71g) - Chicken, skinless, tomatoes and spices, simmered

​	Kcal​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	173	24	8	2.6
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​0.9	1	60	187

Comment : Apart from the cholesterol content, this dish is suitable for most people to consume. Choose stir-fried vegetables and chappati or steamed rice to balance out the cholesterol content of the entire meal.

Sup Tulang/Mutton Soup (934g) - Soup with mutton bone and herbs

​	Kcal​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	211	20	9	3.2
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​6.3	13	39	1658

Comment : Although this dish is low in energy and fat, whilst high in protein and fibre, do not have this regularly if you are watching your blood cholesterol and blood pressure levels. Of course you can always reduce the sodium intake by not drinking up all the soup!

Indian Mutton Curry With Potato (191g) - Curry, mutton, with potato and Indian spice

​	Kcal​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	284	34​​	12	6
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​3.3	9	146	636

Comment : Sharing this dish with someone else would be a reasonable compromise if you wish to select this dish. The cholesterol and sodium content will still be higher than recommended though, so do not do this regularly if you have high blood cholesterol or high blood pressure.

Fish Tikka (99g) ​- Grilled fish pieces, pre-marinated with yoghurt, green chilli and salt

​	Kcal​	Protein (g)	Fat (g)	​​​​Saturated Fat (g)
	128	23​​	4	1.3
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​0.4	1	22	414

Comment : Apart from the sodium content, this dish is suitable for most people to consume. Choose lightly-seasoned steamed or stir-fried vegetables and chappati or steamed rice to balance out the sodium content of the entire meal.

Read on to learn about the nutritional content of noodles and rice dishes in Indian food in Singapore​.

Ref. S13​

Other articles to help you make better food choices when eating out:

Chinese Hawker Food: Ranking the Healthiest to Most Unhealthy Dishes

Malay Hawker Food: Ranking the Healthiest to Most Unhealthy Dishes

Eating at the Food Court: Tips to Make Healthier Choices