Healthier Food Choices and Delicious Options at Hawker Centres near Your Workplace
Singapore is renowned for its delicious food options, but it is still possible to find tasty and healthy options around your workplace that are 500 calories or less. One way to identify healthier options is to look out for the Healthier Dining Programme (HDP) decal, indicating that the stall offers healthier food options that meet specific nutrition criteria.
Implementing health promotion initiatives and scheduled lunchtime in the workplace can have several benefits, such as reducing absenteeism and increasing productivity. Eating healthy near your workplace results in increased energy levels, improved mental clarity, better mood, and reduced risk of chronic diseases.
Here are some healthy food options that you can easily find at the hawker centers or coffee shops near your workplace:
1. Choose soupy noodles
Opt for clear broth soups with lots of veggies and lean protein, like chicken or shrimp. Avoid adding too much soy sauce or high-sodium condiments to your noodles. Use vinegar, lime juice, or chili flakes instead. A piece of advice, don't finish the soup!
2. Go for fresh Popiah or Vietnamese spring rolls instead of deep-fried spring rolls
Popiah skin is a great source of vitamins B-9, A, and B-3, and Vietnamese imperial rolls contain ground or chopped meats, seafood, glass noodles, and veggies, making them a nutritious and filling option.
3. End your meal with fruits
Fruits are a great source of antioxidants and can help protect against cellular damage and reduce the risk of chronic diseases. Choosing a slice of fruit for dessert can fulfill your craving for something sweet without the need to consume additional sugars or unhealthy fats that are typically present in conventional desserts. Some common hawker fruits include apples, oranges, pears, mango, papaya, pineapple, dragon fruit, passion fruit, mangosteen, rose apple, and star fruit.
4. Choose dried fruits
Look for dried fruits with the Healthier Choice Symbol (HCS) and no added sweeteners. Opt for dried fruit made from 100% fruit, without any additives or preservatives. Remember to consume dried fruit in moderation as it is higher in calories and sugar than fresh fruit.
5. Limit your consumption of economy rice
Also known as mixed veg rice or nasi campur, most people would think that this is the healthiest option in the hawker centre, but did you know the dishes often contain high levels of sodium which can contribute to health problems such as high blood pressure and heart disease?
One serving can contain over 1,000 mg of sodium which means that consuming this type of meal more than once daily could lead to exceeding the daily recommended intake.
Choose healthier options that contain more vegetables, less meat and less sauce, and limit your consumption to no more than one serving per day to avoid excessive sodium intake.
6. Opt for poached chicken and steamed white rice when eating chicken rice
Traditionally, Singaporean chicken rice is made with poached chicken and is served with rice cooked in chicken broth and a side of cucumber slices. The dish is often seasoned with garlic, ginger, and soy sauce. Pay attention to your portion sizes as one cup of cooked white rice contains about 200-240 calories. Ask for more cucumbers!
To assist you in making healthier meal choices near your workplace, I'd like to provide a list of popular hawker foods alongside their respective calorie counts below:
Do note that the recommended calorie intake for women is 1800 kcal per day and for men 2200 kcal per day.
To limit your calorie intake while eating hawker food during your lunch break, choose healthier options, control your portions, and avoid high-calorie add-ons such as fried toppings or thick sauces. By making these small changes, you can enjoy healthy and delicious meals around your workplace.
If you need more personalised dietary and lifestyle advice, book a complimentary consultation to know more about our exercise and nutrition coaching programs.