Eat Out and Still Be Healthy Caption: Eating out and not harming your health is possible but only if you make smart choices. (iStock photo)

"Dining out doesn’t have to be bad for your health if you choose foods that are cooked with less oil and fat, have less sugar and more fibre,” advises dietitians from the ​​​​Department of Nutrition and Dietetics​ at KK Women's and Children's Hospital (KKH), a member of the SingHealth​ group.

Here are tips on how to pick healthy choices at the food court:

When having “economy rice” dishes

Healthier economy rice dishes

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Remember: Ask for less rice - most economy rice stalls give too much. Here are some examples of healthy economy rice meals:

  1. Steamed tofu with minced pork + shanghai greens in oyster sauce + stir-fried mixed vegetables
  2. Chicken stir-fried with ginger + long beans stir-fried with sliced red chilli and onions + stir-fried Chinese cabbage
  3. Stingray in assam (tamarind) gravy + stir-fried bitter gourd + stir-fried cauliflower and carrots

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When having noodle dishes

Healthier noodle dishes

Remember: Ask for less noodles and more vegetables. Examples of healthy noodle meals are:

  1. Yong tau foo / Chinese soup dish
  2. Sliced fish noodles
  3. Seafood soup with rice or noodles
  4. Ban mian (handmade noodle soup) with sliced chicken or fish instead of minced pork. Avoid asking for more fried ikan bilis (dried anchovies) and fried shallots
  5. Penang laksa
  6. Dry wanton noodle with no added oil, and pickled green chilli as condiment

Related article: More examples of healthier meals at the food court

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