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​

​Mutton Dum Biryani (859g) - Rice, cooked between layers of sauteed mutton meat with onion and ghee​​

	Kcal​​	P​​​​rotein (g)	Fat (g)	Saturated Fat (g)
	1142	47	​46	24.9​
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​17.2	135	180	​1400

Comment : This dish alone provides 50-70% of the recommended energy, fat, cholesterol and sodium intakes for the day, and more than saturated fat allowance for the entire day!

Indian Rojak (116g) - Batter with prawn shell, deep fried

	​​​​Kcal	Protein (g)	Fat (g)	Saturated fat (g)​
	299	11	17	7.7​
	Dietary fibre (g)​	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	​2.7	25	86	292​​​​​​

Comment : This snack should be eaten occasionally as it is high in energy, total fat, saturated fat, cholesterol and sodium.

Vegetable Samosa (68g) - Snack in pyramid shape, flour pastry with mixed vegetables, deep-fried

	​Kcal	Protein (g)	Fat (g)	Saturated fat (g)
	206	4	11	5.3
	Dietary fibre (g)	Carbs (g)	Cholesterol (mg)	Sodium (mg)
	1.8	22	12	311​

Comment : This snack should be eaten very occasionally as it is high in energy, total fat, saturated fat and sodium.

Chickpeas in Curry (253g) - ​Chickpeas in curry

	​Kcal	Protein ​​(g)	Fat (g)	Saturated fat (g)
	305	18	15	8.1
	Dietary fibre (g)	Carbs (g)	Cholesterol (mg)	​Sodium (mg)
	​15.3	23	12​	1206​

Comment : Sharing this dish with someone else 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 pressure.

​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