Keeping Fat in Check

Daily allowance
Fat in the body

Fat in food
Keeping
In
Check
Fat
For More Information On: Page
Nutrition And Your Health 0 2
Facts About Fat 0 5
Facts About Cholesterol 0 6
Facts About Dietary Cholesterol 0 7
Fat In The Body 0 8
Fat In Food 14
Daily Allowance 18
Food Fat Finder 22
Food Cholesterol Finder 101
Fat Check 108
About The Guide
Keeping Fat in Check provides facts about fat in the body and fat and cholesterol in
food - their action, interaction and impact on health. It helps you work out your fat
allowance for the day and plan meals within this allowance. With a listing of fat and
energy values of about 800 types of food commonly eaten in Singapore as well as
the cholesterol content of a variety of food, Keeping Fat in Check is a useful
reference for making informed food choices. In it are checks to help you rate how
you fare with fat.
1
Eating is one of the great pleasures of life. And here in Singapore, we are lucky to
have such a wonderful variety of food to choose from. Yet recently doctors and health
experts have become more and more concerned about the effect of our dietary
practices on our health. The numbers of Singaporeans at risk of suffering from diet-
related illnesses are increasing.
Snapshot Of Singaporeans Health
The 1998 National Health Survey found that 30% of adults were overweight;
25% were also found to have high blood cholesterol levels, exceeding 240 mg/dl.
The School Health Service in 2000 reported that 12% of school children
were obese.
Cancer and coronary heart disease are the top two causes of death.
Nutrition And Your Health
2
Fat Intake - How Do We Fare?
The 1998 National Nutrition Survey showed that one-third (30%) of Singaporeans
had high fat intakes, exceeding 30% of daily energy needs. The proportion of saturated
fat was also high, contributing to more than one-third of total fat intake.
A diet high in fat, especially saturated fat, is known to increase the risks of obesity,
high blood cholesterol, coronary heart disease, high blood pressure, diabetes and
some forms of cancer.
But fortunately there is a lot we can do to prevent these diseases happening to us.
By choosing food that are high in dietary fibre, low in fat, sugar and salt, and moderate
in cholesterol, we can dramatically improve our chances of living a longer and
healthier life.
Fat Allowance
Total Fat 20% to 30% of daily energy need
Saturated Fat 1/3 of total fat
Unsaturated Fat 2/3 of total fat
3
4
Eating a balanced diet will help you to stay healthy and the secret is quite simple-
Follow the Healthy Diet Pyramid.
The Healthy Diet Pyramid is made up of four food groups and a Pyramid tip.
The Pyramid food groups are:-
Rice and Alternatives - eg. noodles, flour, bread, pasta, porridge, thosai, idli
Fruit - includes fresh, dried, frozen and canned fruit and fruit juices
Vegetables - eg. leafy, non-leafy, cruciferous, root and other vegetables
Meat and Alternatives - includes meat, poultry, fish, seafood, milk, milk products,
nuts and seeds
Choose different kinds of food from each of these groups
every day.
The Pyramid tip includes:
Fats, oils, sugar and salt. Use these only in small amounts
to enhance the natural flavour of your food.
A Balanced Diet - the Pyramid Way
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5
Fat is a nutrient in food. Like all nutrients, fat is beneficial if consumed in the right
amount and the right types. It is harmful to eat either too much or too little of it.
Fat is the most concentrated source of energy, providing 9 Calories per gram. It
provides essential fatty acids that cannot be made by the body and helps absorption,
transportation and storage of fat-soluble vitamins A, D, E, and K. Fat also adds aroma,
flavour and texture to food.
Fat has several important functions in the body. It is part of the structure of body
cells. Fat helps to insulate the body and keeps you warm. It cushions and protects
delicate organs like the heart, lungs and kidneys.
Facts About Fat
FOOD ENERGY
Fat 1 gram = 9 Cal
Carbohydrate 1 gram = 4 Cal
Protein 1 gram = 4 Cal
Alcohol 1 gram = 7 Cal
1 Calorie (Cal) refers to 1 kilocalorie or 4.2 kilojoules
6
There has been a lot of publicity about cholesterol and its contribution to heart
disease. But what exactly is cholesterol?
Cholesterol is a waxy fat-like substance, produced naturally in the body. Some
cholesterol is necessary for healthy living, but too much of it causes the build-up of
fatty deposits on the inside wall of the blood vessels. The result? Blood supply to the
heart is restricted, causing heart disease which can lead to permanent disablement
or death.
Blood Cholesterol levels are influenced by body weight, the amount and type of fat
in the diet, the amount of dietary cholesterol and certain types of dietary fibre.
However, in most people dietary cholesterol does not have as much effect on blood
cholesterol levels as saturated fat in the diet. Fortunately, by choosing our food
sensibly, we can actually reduce the amounts of harmful cholesterol in our blood
and consequently, the risks of coronary heart disease.
Facts About Cholesterol
7
Facts About Dietary Cholesterol
Cholesterol is only produced by animals and is not found in plant products such as
fruit and vegetables. For information on levels of cholesterol in food, please refer to
the lists on pages 101-107.
To Normalise Raised Blood Cholesterol Levels:
Maintain a healthy weight - lose weight if overweight.
Decrease total fat intake.
Decrease saturated fat intake; replace with unsaturated fats wherever possible.
Ensure cholesterol intake is below 300mg per day.
Increase intake of grains, vegetables and fruit.
8
The body obtains fat from the food we eat. A healthy body maintains a certain level
of body fat for its functions. When you eat more than you need, the excess is stored
as body fat and you are likely to become overweight or even obese. Being obese
increases your health risks.
To reduce the health risks of excess body fat, check body fat periodically and stay
within the healthy range.
FAT IN THE BODY
Healthy Range : 18.5 - 24.9
Weight (kg)
Height (m) X Height (m)
Work out your BMI
Weight : kg
Height : m
kg =
m X m
Fat In The Body
Adults (18 Years And Over)
Body Mass Index (BMI)
Use the BMI to assess your body weight relative to your
height. The BMI relates well with body fatness. Refer to
the chart on page 9 or complete the following calculation.
Children (Below 18 years)
As children are growing, the Weight for Height Chart is
a better measure of weight status. Charts for boys and
girls are found on pages 10 and 11 respectively.
BMI =
BMI =
9
FAT IN THE BODY
Weight For Height Chart - Adults (18 Years And Above)
120
100
80
60
40
20
0
1.4 1.5 1.6 1.7 1.8 1.9
VERY OVERWEIGHT
W
e
i
g
h
t

(
k
g
)
Height (metre)
HEALTHY WEIGHT
UNDERWEIGHT
OVERWEIGHT
Fat In The Body
10
FAT IN THE BODY
90
80
70
60
50
40
30
20
10
0
105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180 185
W
e
i
g
h
t

(
k
g
)
Height (cm)
Source: School Health Service, 1993
Overweight
Borderline
Overweight
Healthy
Weight
Borderline
Underweight
Underweight
Weight For Height Chart For Boys (6-17 Years)
Fat In The Body
11
105 110 115 120 125 130 135 140 145 150 155 160 165 170 175 180
W
e
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g
h
t

(
k
g
)
Height (cm)
Overweight
Borderline
Overweight
Healthy
Weight
Borderline
Underweight
Underweight
Source: School Health Service, 1993
FAT IN THE BODY
Weight For Height Chart For Girls (6-17 Years)
80
70
60
50
40
30
20
10
0
Fat In The Body
12
Work out your WHR
Waist circumference: cm
Hip circumference: cm
cm
cm
FAT IN THE BODY
Fat In The Body
Adults (18 years and over)
Waist - Hip Ratio (WHR)
Excessive amount of fat over the waist (apple-shape) has been linked to disease
risk. Being pear-shaped, with more fat around the hip and thighs, has a lower disease
risk.
The WHR is used to determine body fat distribution.
Waist circumference (cm)
Hip circumference (cm)
Healthy ratio: Men - 1.0
Women - 0.85
WHR =
WHR = =
13
Staying In Shape
To stay in shape, adopt healthy eating habits and make exercise a part of your daily life.
How To Start?
Choose exercises you enjoy according to your level of fitness. Aerobic exercises
move muscles fairly continuously and strengthen your heart and lungs. Examples
are brisk walking, jogging, aerobic dancing, swimming, badminton and football.
If you have not exercised before, start slowly and increase gradually, i.e. over
3-6 weeks.
If you are over 35 years, very overweight or have medical problems, check with
your doctor before you start on an exercise programme.
How Often?
Exercise at lease 20 minutes, 3 times a week or more.
How Long And How Intense?
Exercise until you perspire and breathe deeply without getting breathless.
You should be able to talk or whistle while exercising.
Warm up with stretching exercises for 5 minutes before exercise. Also remember
to cool down with stretching after exercise.
FAT IN THE BODY
Fat In The Body
14
FAT IN FOOD
Fat in food consists of fatty acids, of which there are two main types - saturated and
unsaturated. All fats and oils found in food contain a mixture of these two types of
fatty acids, but in different proportions.
Saturated Fat
This is found mainly in animal products such as meat fat, poultry skin, full cream milk
and milk products, butter and ghee. Coconut cream and coconut milk, and
hydrogenated vegetable fats are also high in saturated fat.
Unsaturated Fat
This is found mainly in plant products such as vegetable oils like corn, soya, sunflower,
safflower, sesame, peanut, canola, olive oils and soft margarine. Fish oils are also a
rich source of unsaturated fat, especially omega-3 fatty acid which is known to be
protective against cardiovascular disease.
Vegetable Oils And Animal Fats
Gram for gram the fat in vegetable oils provides just as many calories as the fat
in animal products. Thus they are equally fattening.
Fat In Food
15
FAT IN FOOD
Visible And Hidden Fat
Fat in food is not always easy to detect. In some food, fat is clearly visible - oil floating
over soups and curries, the glistening coating of fried food and creamy sauces or
thick curries. In other food like nuts, pastries and certain kuihs, fat is so well blended
into the entire food that it is hidden.
Naturally Low Fat Food
Fruit, vegetables and cereals are naturally low in fat. To retain the low fat quality
of these food, use fats and oils sparingly during cooking.
Fat In Food
16
FAT IN FOOD
Fat Saving Tips... Reducing And Replacing Fat
Eating Out
Trim off skin Soup for a change Leave the gravy Plain or flavoured
16 g fat
13 g fat 38 g fat 32 g fat 14 g fat
9 g fat 2 g fat
0 g fat
Fat In Food
17
Fat Saving Tips... Reducing And Replacing Fat
Cooking At Home
Fat In Food
Just Use Less
Use enough oil for stir-
frying to avoid sticking
to the pan.
Heat the pan till hot
before putting in the
food.
Replacement
Trick
Replace coconut milk
with low-fat milk.
Replace full cream
with low fat or skimmed
milk.
Deep-Fry Less
Often
Eat deep-fried food just
twice a week. Drain oil
well if deep frying. Grill,
broil, bake, steam and
microwave more often.
Skim Off Fat
Remove the top layer
of oil over soup and
gravy before serving
18
3. Total Fat Allowance (g)
Energy from fat 9
(1g fat = 9 Cal)
4. Saturated Fat Allowance (g)
1
/
3
of total fat = Total fat x
1
/
3
5. Unsaturated Fat Allowance (g)
2
/
3
of total fat = Total fat x
2
/
3
1. Daily Energy Need
(Energy need depends on sex, age, height,
weight and activity level)
See pages 19 and 20 for Daily Energy Needs
2. Energy From Fat (Cal)
* 25% of Daily energy need
= (Daily energy needs X 25)100
The fat values you have worked out is your Fat Allowance for the day. You can use
your fat allowance on any food you like as long as the total fat from those food is
within the allowance. Use the Food Fat Finder tables to make your choices.
NOTE: LOW FAT DIETS NOT FOR BABIES AND VERY YOUNG CHILDREN
They need adequate fat for healthy growth and development
Fat... too much is bad for you and so is too little! So, how much should you have?
Work Out Your Fat Allowance
* Mid-point of recommended allowance of 20% - 30%
Daily Allowance
19
Men
Daily Energy Needs And Fat Allowance Of Adults
Women
Age Activity Energy Total
(yrs) Level Need Fat
(Cal) (g)
18 - < 30 Light 2550 71
Moderate 2950 82
Heavy 3450 96
30 - < 60 Light 2500 69
Moderate 2900 81
Heavy 3400 94
60 and Light 2100 58
above Moderate 2450 68
Heavy 2850 79
Activity Level According To Occupation
Light: Indoor sales person Moderate: Teacher Heavy: Construction worker
Office worker Outdoor sales person Labourer
Housewife Nurse Athlete
Daily Allowance
Age Activity Energy Total
(yrs) Level Need Fat
(Cal) (g)
18 - < 30 Light 2000 56
Moderate 2100 58
Heavy 2350 65
30 - < 60 Light 2050 57
Moderate 2150 60
Heavy 2350 65
60 and Light 1800 50
above Moderate 1900 53
Heavy 2100 58
20
Age Energy Need Total Fat
(yrs) (Cal) (g)
6 - < 7 1700 47
7 - < 8 1850 51
8 - < 9 1950 54
9 - <10 2100 58
10 - < 11 2200 61
11 - < 12 2300 64
12 - < 13 2400 67
13 - < 14 2550 71
14 - < 15 2650 74
15 - < 16 2750 76
16 - < 17 2850 79
17 - < 18 2850 79
Age Energy Need Total Fat
(yrs) (Cal) (g)
6 - < 7 1550 43
7 - < 8 1650 46
8 - < 9 1800 50
9 - < 10 1900 53
10 - < 11 1950 54
11 - < 12 2000 56
12 - < 13 2100 58
13 - < 14 2150 60
14 - < 15 2150 60
15 - < 16 2150 60
16 - < 17 2150 60
17 - < 18 2150 60
Daily Energy Needs And Fat Allowance Of Children
Boys Girls
Daily Allowance
21
DAILY ALLOWANCE
Design A Menu... Within Your Fat Allowance
Example: Mrs. Lim, 45 year old, Teacher.
Daily Energy Needs: 2150 Cal
Total Fat Allowance: 60 g, Saturated Fat: 20 g, Unsaturated Fat: 40 g
Breakfast Lunch Tea
Dinner
1 peanut butter 1 bowl Mee Rebus 2 plain biscuits 2 meat kebabs
sandwich 1 glass fruit juice 1 tea with milk 1 serve rice
1 banana 1 side salad
1 glass low fat milk 1 wedge watermelon
Daily Allowance
22
Food Fat Finder
The Food Fat Finder lists the energy, total fat, saturated fat, and unsaturated fat
values of about 650 types of food in their usual serving sizes. For easy reference,
the food are grouped and listed alphabetically within each group.
Groups Page Groups Page
Cereals and Cereal Products 25
Nuts, Seeds and Beans 37
Vegetables and Fruit 41
Meat and Meat Products 46
Poultry and Poultry Products 54
Fish and Fish Products 59
Seafood and Seafood Products 64
Milk and Milk Products 67
Eggs and Egg Dishes 71
Soups 73
Sauces 77
Dressings 79
Sugar & Spreads 80
Sweets 81
Desserts 82
Kuih 83
Snacks 86
Fast Food 91
Fats and Oils 97
Beverages 98
23
Understanding The Food Fat Finder
Serving Size: It reflects the average portion of the food commonly served at home,
in a hawker stall or restaurant. The weight of the serving is also listed.
Energy Per Serving: Expressed in Calories (Cal), it refers to the energy content of
the food.
Total Fat: This figure reflects the total fat content of the food in the portion
specified. Use this to keep within your Fat Allowance.
Types Of Fat: These columns list the saturated and unsaturated fat contents of the
food.
Trace: The fat content in a serving of the food is negligible (less than 0.5g).
Home-Cooked Food: These food are prepared at home using lower fat cooking
methods and unsaturated oils.
Cholesterol Content: Refer to tables on pages 101 - 107.
Food Fat Finder
24
Weights And Measures
5 g fat = 1 level tsp.
10 g fat = 1 level dsp.
1 cup = 240 ml
1 rice bowl = 1 cup
1 bowl/ 1 plate /1 piece = standard
serving size
Abbreviations
Wt weight
g gram
Cal Calories (kilocalories)
Satd saturated fat
Unsatd unsaturated fat
tsp. teaspoon
dsp. dessertspoon
no. number
tbsp. tablespoon
Conversion Factors
1 g fat = 9 Cal
Energy from fat = grams fat X 9
Food Fat Finder
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Food Serving Size Energy Total Types of Fat
Portion Wt Per Fat Satd Unsatd
Serve
(g) (Cal) (g) (g) (g)
Cereals
and
cereal
products
RICE
Rice, White, Cooked 1 rice bowl 200 260 Trace Trace Trace
Rice Dishes
Chicken Rice (Rice Only) 1 plate 255 434 9 4 5
Coconut Rice (Rice Only) 1 plate 250 423 13 12 1
Daging Rice 1 plate 250 508 12 11 1
Fried Rice 1 plate 420 508 20 9 11
Nasi Briyani (Rice Only) 1 plate 250 458 14 8 6
Nasi Minyak 1 plate 245 436 11 8 3
Yam Rice 1 plate 295 431 5 2 3
Char Siew Rice 1 plate 370 600 16 7 9
Chicken Rice With Meat 1 plate 390 702 26 10 16
Claypot Rice With Salted Fish, 1 plate 595 898 37 16 21
Chinese Sausage and Chicken
26
Cereals
and
cereal
products
* Home-cooked dishes
Duck Rice With Braised 1 plate 420 704 30 12 18
Duck Meat
Lor Mai Kai 1 bowl 150 324 7 3 4
Mui Fun 1 plate 795 716 16 8 8
Nasi Briyani With Chicken 1 plate 490 817 24 12 11
Nasi Briyani With Mutton 1 plate 505 873 38 16 20
Nasi Goreng 1 plate 330 637 25 11 14
Rice Porridge
Century Egg Porridge 1 bowl 650 423 19 8 11
Chicken Congee* 1 bowl 600 348 2 Trace 2
Chicken Porridge 1 bowl 595 214 7 3 4
Fish Porridge 1 bowl 685 261 3 1 2
Instant Fish Porridge Mix 1 sachet 65 226 Trace Trace Trace
Peanut and Ikan Bilis Porridge 1 portion 283 292 12 3 8
Serve
(g) (Cal) (g) (g) (g)
27
Cereals
and
cereal
products
Plain Rice Porridge 1 rice bowl 280 182 Trace Trace Trace
Pork Porridge 1 bowl 635 362 15 6 9
Other Rice-Based Dishes
Thosai one 80 147 2 1 1
Idli one 75 97 Trace Trace Trace
Ketupat one 95 87 Trace Trace Trace
Rawa Thosai one 85 205 7 4 3
Serve
(g) (Cal) (g) (g) (g)
28
NOODLES
Local Noodle Dishes
Beehoon Goreng 1 plate 170 294 11 5 6
Beehoon, Cuttlefish & Kangkong 1 plate 355 380 10 4 6
Beehoon, Fried (Plain) 1 plate 170 313 4 2 2
Curry Mee 1 bowl 410 529 37 29 8
Hokkien Prawn Mee, Fried 1 plate 375 615 30 14 16
Hor Fun, Fried 1 plate 660 706 21 10 11
Kway Chap With Meat, 1 bowl 610 647 26 12 14
Intestines, Taupok
Kway Teow Goreng 1 plate 170 321 16 8 8
Kway Teow With Beef Balls, Soup 1 bowl 660 436 5 Trace 3
Kway Teow With Cockles, Fried 1 plate 385 743 38 18 20
Laksa Lemak 1 bowl 540 589 32 25 7
Cereals
and
cereal
products
Serve
(g) (Cal) (g) (g) (g)
29
Serve
(g) (Cal) (g) (g) (g)
Lor Mee 1 bowl 540 383 11 5 6
Macaroni, Chicken, Soup 1 bowl 540 221 2 1 1
Mee Goreng 1 plate 400 660 21 10 11
Mee Rebus 1 plate 515 556 20 8 12
Mee Siam 1 plate 490 519 15 9 6
Mee Soto 1 bowl 540 432 13 6 7
Mee Soup 1 bowl 560 381 15 6 8
Noodles With Beef Tendon, 1 bowl 445 463 5 2 3
Braised
Noodles, Beef, Dry 1 bowl 390 394 4 2 2
Noodles, Beef, Soup 1 bowl 605 303 2 1 1
Noodles, Fishball, Dry 1 bowl 325 364 8 4 4
Noodles, Fishball, Soup 1 bowl 660 330 3 1 2
Cereals
and
cereal
products
30
Serve
(g) (Cal) (g) (g) (g)
Noodles, Myojo, Dried, Chicken 1 packet 85 383 15 8 7
Abalone With Seasoning
Noodles, Prawn, Dry 1 bowl 345 459 13 7 6
Noodles, Prawn, Soup 1 bowl 575 293 2 1 1
Noodles, Wanton, Dry 1 bowl 330 409 12 5 7
Noodles, Wanton, Soup 1 bowl 410 217 4 2 2
Penang Laksa 1 bowl 660 436 2 1 1
Quickie Beehoon Soup* 1 bowl 400 337 10 4 6
Satay Beehoon 1 plate 455 764 38 17 21
Vegetarian Fried Beehoon 1 plate 365 551 17 9 8
Vegetarian Fried Beehoon* 1 plate 200 405 6 Trace 6
Cereals
and
cereal
products
31
Serve
(g) (Cal) (g) (g) (g)
PASTA
Lasagne With Meat Sauce 1 plate 210 220 4 1 3
Spaghetti With Meat Sauce 1 plate 280 240 7 1 6
Spaghetti, White, Boiled 1 cup 140 169 1 Trace 1
BREADS
Bread Roll, Dinner one 35 91 1 Trace 1
Bread, Brown 1 slice 30 70 1 Trace Trace
Bread, Coconut 1 slice 40 207 12 9 1
Bread, Garlic 1 slice 50 204 8 5 3
Bread, Pita one 60 162 1 Trace 1
Bread, White 1 slice 30 77 Trace Trace Trace
Bread, White Enriched 1 slice 30 69 - - -
Bread, White, French Stick 1 slice 40 110 1 Trace 1
Bread, Wholemeal 1 slice 30 72 Trace Trace Trace
Cereals
and
cereal
products
32
Serve
(g) (Cal) (g) (g) (g)
Local Breads
Chapati one small 30 90 3 1 1
Murtabak, Chicken one 455 696 28 13 15
Murtabak, Mutton one 410 722 31 14 17
Naan (Butter) one 80 271 6 1 5
Puri one 30 66 3 2 1
Roti Telur one 135 356 14 4 9
Roti Prata one 100 317 11 6 4
Roti Jala one 80 392 27 21 5
Roti John one 200 570 27 14 12
BUNS
Bun, Cheese one 57 185 6 3 2
Bun, Chicken Curry one 75 204 7 4 3
Bun, Kaya one 70 219 6 4 1
Cereals
and
cereal
products
33
Serve
(g) (Cal) (g) (g) (g)
Bun, Raisin one 40 118 3 1 1
Bun, Red Bean one 85 267 7 4 3
Bun, Sausage one 80 220 9 4 5
Bun, Sugar Coated one 55 178 4 3 1
Bun, Susi one 65 192 7 3 4
BREAKFAST CEREALS
All-Bran 1 cup 85 300 2 Trace 1
Branflakes 1 cup 40 116 1 Trace 1
Cereal Beverage 1 packet 30 110 Trace Trace Trace
Cereal, Instant, 3-In-1 1 packet 30 109 Trace Trace Trace
Cornflakes 1 cup 40 160 2 Trace 2
Nutri-Grain 1 cup 30 115 1 Trace 1
Honey Stars 1 cup 30 120 2 Trace 1
Oats, Rolled, Cooked With Water 1 cup 260 133 3 1 2
Cereals
and
cereal
products
34
Serve
(g) (Cal) (g) (g) (g)
BISCUITS
Biscuit, Alphabet (ABC) 0.5 cup 25 108 2 1 1
Biscuit, Chocolate Chip one 10 50 2 1 1
Biscuit, Coconut one 10 56 4 2 1
Biscuit, Cream Filled Chocolate 1 piece 15 69 3 2 1
Biscuit, Digestive, Plain one 15 71 3 1 2
Biscuit, With Icing one 10 42 2 1 1
Biscuit, Oatmeal one 10 46 2 1 1
Biscuit, Shortbread one 15 74 4 2 2
Biscuit, Soda/Plain one 10 41 1 1 Trace
Biscuit, Sultana one 10 42 1 Trace Trace
Biscuits, Wholewheat one 15 48 Trace Trace Trace
Cookies, Cashew nut one 5 26 2 Trace 1
Cookie, Oats one 10 51 3 1 2
Cereals
and
cereal
products
35
Serve
(g) (Cal) (g) (g) (g)
Cereals
and
cereal
products
Cookie, Peanut one 5 26 2 1 1
Cracker, Cheese one 5 24 1 1 Trace
Cracker one 5 22 1 Trace Trace
Pretzels 20 sticks 15 56 1 Trace 1
Wafer, Chocolate 2 no. 10 50 2 1 1
CAKES
Cake, Black Forest 1 slice 80 275 15 9 6
Cake, Fruit 1 slice 50 167 6 2 3
Cake, Plain 1 slice 40 142 6 3 3
Muffin, Fruit one 50 94 1 Trace 1
Sponge, Swiss Roll 1 slice 55 180 4 2 2
PASTRIES
Croissant one 50 197 12 7 5
Custard Cream Puff one, large 55 187 7 3 4
36
Serve
(g) (Cal) (g) (g) (g)
Cereals
and
cereal
products
Danish Pastry one 100 309 16 9 5
Doughnut one 75 276 15 7 8
Doughnut, Iced one 80 341 19 11 7
Eclair, Chocolate one 70 266 18 12 5
Scone, Plain one 50 136 5 2 2
Tart, Custard one 135 354 18 9 8
37
Serve
(g) (Cal) (g) (g) (g)
NUTS AND SEEDS
Almond 0.5 cup 30 166 15 1 13
Cashew Nut 0.5 cup 65 376 30 5 24
Coconut Flesh, Young 1 coconut 120 45 2 2 Trace
Coconut Milk 0.5 cup 125 348 35 32 2
Gingko Nut, Cooked 10 nuts 35 45 Trace Trace Trace
Groundnut Without Shell 0.5 cup 75 407 31 6 24
Hazel Nut 0.5 cup 70 436 43 2 39
Macadamia Nut 0.5 cup 70 503 53 7 44
Nuts, Mixed, Salted 0.5 cup 70 436 39 5 32
Peanut, Braised 0.5 cup 70 222 21 3 14
Peanut, Dry Roasted 1 packet 229 1336 114 20 94
Peanut, Fried 1 packet 40 232 20 3 17
Pecan Nut 0.5 cup 60 417 32 3 29
Nuts,
seeds
and
beans
38
Serve
(g) (Cal) (g) (g) (g)
Pine Nut 1 dsp. 10 69 5 1 4
Pistachio Nut, Roasted, Salted 0.5 cup 70 386 35 4 30
Sunflower Seed 0.5 cup 70 386 36 5 31
Walnut, Dried 0.5 cup 65 408 35 3 30
Nuts,
seeds
and
beans
39
Serve
(g) (Cal) (g) (g) (g)
BEANS AND BEAN PRODUCTS
Baked Bean, Canned 0.5 cup 100 81 Trace Trace Trace
Broad Bean, Boiled 1 cup 170 70 1 - 1
Dalcha, Vegetarian 1 dsp. 30 51 4 2 2
Green Dahl Curry 1 portion 141 112 3 1 2
Green Gram Gravy 1 dsp. 20 19 1 1 Trace
Kidney Beans, Cooked 0.5 cup 80 254 1 Trace Trace
Soya Bean Cake, Boiled 1 piece 85 87 5 1 4
(Tau Kwa)
Soya Bean Cake, Fried 1 piece 85 187 13 2 10
(Tau Kwa)
Soya Bean Cake, Spiced 1 piece 85 110 6 1 4
(Ngor Hiang Tau Kwa)
Nuts,
seeds
and
beans
40
Serve
(g) (Cal) (g) (g) (g)
Soya Bean Curd, Sweetened 1 rice bowl 250 128 1 Trace 1
(Tauhuay)
Steamed Bean Curd 1 plate 90 79 3 1 2
With Chicken*
Tauhu, Fried With Minced Pork 1 portion 247 287 21 6 15
And Soyabean Paste
Tauhu, Fried With Spring Onion 1 portion 116 214 18 8 9
Tauhu Steamed With 1 plate 145 220 17 5 10
Minced Pork
Taupok, Stewed 1 piece 44 89 8 3 4
Taupok, With Bean Sprouts 1 piece 50 124 7 2 4
Tofu, Silken 1 piece 250 138 7 1 5
Nuts,
seeds,
and
beans
41
Serve
(g) (Cal) (g) (g) (g)
LOCAL COOKED VEGETABLES
Achar 2 dsp. 40 46 2 Trace Trace
Bean Sprouts, Fried With Tau Kwa 1 plate 210 277 24 12 11
Bittergourd, Fried With Eggs 1 plate 245 417 38 17 19
Brinjal Curry 1 bowl 215 224 18 9 9
Broccoli, Stir-fried 1 plate 100 64 3 1 2
With Mushrooms*
Cabbage, Boiled 1 cup 120 26 - - -
Cabbage, Stir-fried 1 plate 98 102 8 3 5
Chinese Cabbage, Stir-fried 1 plate 98 94 8 3 5
Chye Sim, Fried With 1 plate 220 255 23 11 12
Oyster Sauce
French Beans, Stir-fried 1 plate 135 132 11 5 6
Fried Brinjal* 1 plate 80 114 7 1 6
Vegetables
and
fruit
42
Serve
(g) (Cal) (g) (g) (g)
Kailan, Fried With Beef Slices 1 plate 350 455 35 17 18
Kailan, Stir-fried 1 plate 73 117 8 3 5
Kangkong, Fried With 1 plate 215 340 31 15 15
Shrimp Paste
Ladys Finger, Fried With 1 plate 130 165 13 7 5
Shrimp Paste
Longbeans, Stir-fried 1 plate 213 125 7 2 4
Longbeans, Stir-fried With Chilli 1 plate 96 101 8 3 5
Long Bean, Fried With Taucheo 1 plate 165 125 6 3 3
Longbean, Stir-fried With 1 plate 248 290 18 8 10
Taukwa, Tempah And Chilli Oil
Longbean With Prawn, 1 plate 90 136 11 5 7
Stir-fried
Lontong With Sayor Lodeh 1 plate 420 391 21 16 5
Vegetables
and
fruit
43
Serve
(g) (Cal) (g) (g) (g)
Masak Lodeh* 1 plate 250 140 5 1 4
Mixed Vegetables, Stir-fried* 1 plate 100 66 2 Trace 2
Mixed Vegetables (Chap Chye) 1 plate 195 172 13 6 7
Mushroom, Boiled, Drained 1 stalk 30 8 - - -
Okra, with chilli, Stir-fried 1 plate 72 38 2 1 1
Olive, In Brine 5 no. 20 20 2 Trace 1
Potato Cutlet (Bergedil) one 30 68 4 2 2
Potato Salad* 1 plate 150 99 Trace Trace Trace
Potato, In Skin, Boiled one small 60 46 Trace Trace Trace
Potatoes, Mashed With Butter 1 scoop 60 62 3 2 1
Potatoes, Mashed With 1 scoop 60 62 3 1 2
Margarine
Sambal Kangkong* 1 plate 160 123 7 1 6
Sambhar 1 plate 370 229 9 5 3
Vegetables
and
fruit
44
Serve
(g) (Cal) (g) (g) (g)
Sayor Lodeh (Vegetables Only) 1 plate 140 132 11 8 2
Shanghai White Cabbage, 1 plate 85 48 4 1 3
Stir-fried
Snowpeas, Fried With Prawns 1 plate 230 248 17 9 8
Spinach, Fried 1 plate 137 189 19 8 10
Vegetables
and
fruit
45
Serve
(g) (Cal) (g) (g) (g)
FRUIT
Apple one 102 50 - - -
Avocado, With Skin And Stone one 242 319 33 7 25
Banana one 90 66 Trace Trace Trace
Durian 5 seeds 175 268 6 2 4
Orange one 165 62 - - -
Papaya 1 wedge 150 39 Trace Trace Trace
Pear, yellow one 169 57 - - -
Rambutan 5 200 57 Trace Trace Trace
Watermelon 1 slice 140 52 - - -
Vegetables
and
fruit
46
Serve
(g) (Cal) (g) (g) (g)
BEEF
Beef-Local Dishes
Beef Curry 1 bowl 300 432 17 7 9
Beef Liver Rendang 1 bowl 150 381 22 9 13
Beef Lungs, Fried 1 bowl 170 830 62 25 36
Beef Rendang 1 bowl 90 228 15 9 6
Beef Rendang* 1 plate 150 252 13 5 8
Beef Rendang, Canned 0.5 can 150 353 19 9 10
Beef Satay 1 stick 15 36 1 Trace 1
Beef Spleen Rendang 1 piece 35 83 5 2 2
Beef, Braised In Soya Sauce 1 piece 90 221 11 5 5
Beef, Fried 1 piece 85 288 13 6 7
Beef, In Tomato Sauce 1 plate 85 133 6 2 3
Beef Teppanyaki 1 plate 77 99 7 3 3
Meat
and
meat
products
47
Serve
(g) (Cal) (g) (g) (g)
Minced Beef, With Salted 1 plate 375 405 27 13 12
Vegetables
Beef, Stir-fried With Ginger* 1 plate 90 184 9 2 7
Beef-Western Dishes
Fillet Steak, Grilled, Lean & Fat 1 steak 100 233 13 6 6
Fillet Steak, Grilled, Lean 1 steak 100 196 8 4 4
Minced Beef, Simmered 1 plate 100 183 10 5 6
Ribeye Steak, Grilled, Lean & Fat 1 steak 110 224 11 4 5
Ribeye Steak, Grilled, Lean 1 steak 110 218 9 4 4
Sirloin Steak, Grilled, Lean & Fat 1 steak 100 275 19 9 9
Sirloin Steak, Grilled, Lean 1 steak 100 193 9 4 4
Stewing Steak, Stewed 1 piece 25 55 3 1 1
Topside Roast, Baked 1 steak 100 191 10 4 5
Topside Roast, Baked, Lean 1 steak 100 152 5 2 3
Meat
and
meat
products
48
Serve
(g) (Cal) (g) (g) (g)
Beef-Processed Products
Beef Burger 1 patty 90 213 10 5 5
Beef, Corned, Canned 2 slices 60 162 12 6 6
Sausage, Beef, Fried one 45 121 8 3 4
Sausage, Beef, Grilled one 45 119 8 2 4
Meat
and
meat
products
49
Serve
(g) (Cal) (g) (g) (g)
PORK
Pork-Local Dishes
Bak Kut Teh 1 bowl 458 348 25 12 13
Braised Pork (Lor Bak) 1 plate 155 389 32 13 18
Char Siew 1 plate 75 191 10 4 5
Lard 1 piece 30 223 22 13 9
Lean Pork, Fried With 1 plate 155 132 9 4 4
Szechuan Vegetables
Luncheon Meat Cubes, 2 dsp. 60 146 10 5 5
Sweet & Sour
Pigs Trotters, In Chinese Vinegar 1 plate 100 261 15 5 8
Pigs Liver, Fried With Ginger 1 plate 260 439 22 10 11
Pork Belly, Roasted 1 small plate 80 309 26 11 14
Pork Meat Ball, Steamed 1 plate 21 63 5 2 3
Meat
and
meat
products
50
Serve
(g) (Cal) (g) (g) (g)
Pork Ribs Braised With Black 1 plate 123 232 15 5 9
Mushroom & Taucheo
Pork, Roasted 1 small plate 80 266 11 7 4
Pork Satay With Satay Sauce 1 stick 20 49 3 1 2
Pork Spare Rib, Boiled, 1 piece 36 142 11 4 6
Lean & Fat
Pork, Spare Ribs, Roasted 1 small plate 100 186 15 6 9
Pork, Steamed With Fermented 2 dsp. 60 109 7 2 4
Black Beans
Pork, Stir-fried 1 plate 61 249 22 8 13
Pork, Sweet And Sour 1 small plate 100 200 11 6 5
Pork-Western Dishes
Pork, Boneless, Cooked, 1 piece 90 268 20 7 11
Lean & Fat
Meat
and
meat
products
51
Serve
(g) (Cal) (g) (g) (g)
Pork, Boneless, Boiled, Lean 1 piece 90 102 5 2 3
Pork Chop, Battered 1 piece 89 311 22 9 12
Pork Chop, Grilled, Lean & Fat 1 steak 90 327 27 9 16
Pork Chop, Grilled, Lean 1 steak 90 158 5 2 3
Pork-Processed Products
Bologna, Pork 1 slice 30 74 6 2 4
Chinese Sausage one 30 156 12 5 7
Ham 1 slice 30 42 2 1 1
Luncheon Meat 1 slice 30 93 8 3 5
Pork Floss 1 dsp. 4 14 Trace Trace Trace
Salami one slice 20 97 9 2 5
Sausage, Grilled one 45 142 11 4 6
Smoked Sausage, Grilled one 45 175 14 5 8
Sweet Pork Slices, Barbecued 1 slice 45 176 6 3 3
Meat
and
meat
products
52
Serve
(g) (Cal) (g) (g) (g)
MUTTON
Mutton-Local Dishes
Mutton Soup 1 bowl 500 285 5 3 2
Mutton Curry 1 rice bowl 310 574 41 20 20
Mutton Dalcha 1 plate 100 186 17 9 8
Mutton Dalcha* 1 plate 230 294 6 2 4
Mutton Kofta Curry 1 rice bowl 310 632 48 24 24
Mutton Kurma 1 plate 190 291 20 10 10
Mutton Rendang 1 plate 195 355 18 10 8
Mutton Satay 1 stick 15 32 1 Trace Trace
Mutton Vindaloo 1 plate 415 735 53 26 27
Rawan Mutton 1 plate 425 1187 109 72 31
Meat
and
meat
products
53
Serve
(g) (Cal) (g) (g) (g)
LAMB
Lamb-Western Dishes
Lamb, Leg, Baked 1 piece 90 202 11 6 4
Lamb, Midloin Chop, Grilled 1 piece 90 329 28 15 11
Lamb, Midloin Chop, Grilled, Lean 1 piece 90 159 11 5 5
Lamb, Shoulder, Baked 1 piece 90 259 19 10 7
Lamb, Shoulder, Baked, Lean 1 piece 90 168 6 3 2
Meat
and
meat
products
54
Serve
(g) (Cal) (g) (g) (g)
CHICKEN
Chicken-Local Dishes
Chicken (Ayam) Buah Keluak 1 rice bowl 250 340 23 7 14
Chicken Breast, Boiled 1 cup 140 211 4 1 2
Chicken Curry, Canned 0.5 can 225 448 19 9 10
Chicken Drumstick, Boiled, Lean 1 piece 95.8 162 5 1 3
Chicken Drumstick, Boiled, 1 piece 84 142 5 1 3
Lean With Skin
Chicken Kurma 1 plate 125 219 17 7 10
Chicken Liver Rendang one 50 137 8 3 4
Chicken Masala 1 rice bowl 155 293 17 6 10
Chicken Opor 1 plate 405 664 48 22 23
Chicken Satay 1 stick 15 36 2 1 1
Chicken Soto (Ayam Soto) 1 bowl 540 578 32 13 18
Poultry
and
poultry
products
55
Serve
(g) (Cal) (g) (g) (g)
Chicken Wing, Boiled 1 piece 86 215 15 4 9
Chicken Wing, Fried one 45 109 8 2 5
Chicken, Braised In Soya Sauce 1 plate 90 191 7 2 4
Chicken, Curry, With Skin 1 rice bowl 165 226 18 9 8
Chicken, Fried (Ayam Goreng) 1 piece 120 340 25 8 17
Chicken, Paper-Wrapped 2 pieces 145 367 24 8 15
Chicken, Rendang 1 plate 160 348 23 8 15
Chicken, Roasted 1 piece 130 198 11 4 7
Chicken, Steamed With Skin 1 plate 190 367 17 7 10
Chicken, Steamed, 1 small plate 60 100 4 1 2
Skinless, Boneless
Chicken, Stir-fried With Ginger 1 plate 310 629 38 14 24
Chicken, Sweet And Sour 0.5 plate 230 467 24 12 11
Chicken, Szechuan 0.5 plate 145 299 17 7 10
Poultry
and
poultry
products
56
Serve
(g) (Cal) (g) (g) (g)
Chicken, Tandoori, Skinless 1 piece 165 232 12 4 8
Chicken Curry* 1 rice bowl 160 170 5 1 4
Opor Chicken* 1 rice bowl 160 251 14 3 11
Chicken-Western Dishes
Chicken Chop 1 piece 240 499 29 11 16
Chicken Thigh, Baked, Skinless 1 piece 200 340 14 4 8
Chicken Wing, Baked, Skinless 1 piece 100 164 6 2 4
Chicken, Boneless, Baked, Lean 1 piece 90 167 7 2 5
Chicken, Boneless, Baked 1 piece 90 221 13 4 8
Chicken Breast, Baked 1 piece 90 195 11 3 6
Chicken Breast, Baked, Lean 1 piece 90 141 4 1 2
Chicken Drumstick, Baked 1 piece 85 203 13 8 5
Chicken Drumstick, Baked, Lean 1 piece 85 178 9 3 5
Chicken, Rotisseried 1 piece 90 219 14 5 8
Poultry
and
poultry
products
57
Serve
(g) (Cal) (g) (g) (g)
Chicken-Processed Products
Chicken Croquette, Deep-fried one 55 146 10 3 6
Frankfurter, Chicken one 45 145 12 4 8
Poultry
and
poultry
products
58
Serve
(g) (Cal) (g) (g) (g)
DUCK, GOOSE, TURKEY
Duck, Braised 1 piece 105 265 20 9 10
Duck, Roasted 1 piece 115 275 18 7 11
Duck, Roasted, Skin Removed 1 slice 21.6 40 2 1 1
Goose, Roasted 1 piece 90 260 15 9 6
Bologna, Turkey 1 slice 30 28 5 2 3
Poultry
and
poultry
products
59
Serve
(g) (Cal) (g) (g) (g)
FISH
Fish-Local Dishes
Black Pomfret, Fried 0.5 fish 175 394 18 7 11
Catfish Eel, Fried 1 piece 60 152 9 2 5
Cuttlefish, Small, Fried In Chilli 1 small plate 95 141 7 3 4
Fish Cake, Fried 1 piece 29 26 1 1 -
Fish Cake, Fried In Chilli 2 pieces 130 146 4 2 2
Fish Curry 1 plate 388 559 50 40 6
Fish Curry With Okra 1 plate 345 273 14 6 7
Fish Head Curry 1 plate 275 288 19 13 6
Fish In Oyster Sauce* 1 small plate 50 132 6 2 4
Fish Masak Pedas 1 piece 190 207 12 6 5
Fish, Steamed With Spring 1 piece 68 87 4 2 2
Onion & Chilli
Fish
and
fish
products
60
Serve
(g) (Cal) (g) (g) (g)
Fish, Stir-fried With 1 piece 102 159 8 3 5
Taucheo Sauce
Fish, Sweet And Sour 1 plate 270 567 31 14 15
Fishball, Boiled one 15 10 Trace Trace Trace
Ikan Cincaru, Fried In Chilli 1 plate 100 215 13 4 7
Ikan Bilis, Dried, Fried In Chilli 1 dsp. 20 63 4 1 2
Ikan Bilis, Fried 1 dsp. 7 29 2 Trace 1
Ikan Bilis, Fried With Peanut 1 plate 58 322 25 8 16
And Chilli
Ikan Kembong Curry 1 piece 80 84 3 1 2
Ikan Kembong, Fried 1 piece 80 219 11 3 6
Ikan Kembong, Fried In Chilli 1 piece 80 269 13 4 9
Ikan Kembong, In Soya Sauce 1 piece 80 209 8 3 5
Fish
and
fish
products
61
Serve
(g) (Cal) (g) (g) (g)
Ikan kembong, Stuffed With 1 piece 108 359 29 20 8
Sambal, Deep-Fried
Ikan Kerisi, Fried In Chilli one 75 254 18 5 12
Ikan Kerisi, In Soya Sauce one 75 173 10 3 7
Ikan Kuning, With Tamarind one 40 106 7 2 5
Ikan Tenggiri, Fried one 55 182 10 3 7
Ikan Tenggiri, Fried In Chilli one 55 157 11 3 6
Ikan Tilapia, In Coconut Milk 1 plate 150 285 22 18 3
Ikan Tilapia, Fried In Chilli 1 plate 150 441 27 19 6
Mackerel, Fried In Vegetable Oil 1 piece 104 226 17 2 13
Mackerel With Tamarind & Chilli 1 piece 153 98 1 1 1
Pomfret, Steamed 1 piece 80 65 3 1 1
Pomfret, Steamed With one 117.0 205 12 3 9
Soya Sauce
Fish
and
fish
products
62/0
Serve
(g) (Cal) (g) (g) (g)
Red Snapper, With Tamarind 1 slice 55 127 7 3 4
Red Snapper, Fried In Chilli 1 slice 50 130 7 3 4
Red Snapper, In Coconut Milk 1 slice 50 126 10 4 6
Stingray With Chilli 1 piece 244 304 11 4 4
Sting Ray, With Tamarind 1 piece 60 147 8 4 4
Sting Ray, Grilled one 350 436 15 5 6
Trevally, Fried In Vegetable Oil 1 piece 73 132 7 2 5
White Pomfret, Fried 1 piece 211 373 17 7 9
Yellow Banded Trevally, one 76 132 6 3 3
Deep-fried
Fish-Western Dishes
Cod, Baked, Fillet 1 fillet 90 88 1 1 Trace
Cod, Poached, Fillet 1 piece 76 72 1 - -
Cod, Smoked, Simmered 1 fillet 90 86 2 1 1
Fish
and
fish
products
63
Serve
(g) (Cal) (g) (g) (g)
Fish Finger, Fried one 25 59 3 1 2
Fish Finger, Grilled one 25 53 2 1 1
Fish, Battered, Deep-fried 1 piece 90 209 8 2 6
Salmon, Smoked 1 small plate 45 60 2 Trace 2
Fish-Processed Products
Fish Floss 1 dsp. 7 33 2 1 1
Salmon, Canned, In Brine 0.5 cup 120 176 8 2 5
Sardine, Canned In Oil one 40 122 11 3 8
Sardine, Canned In one 40 71 5 1 3
Tomato Sauce
Tuna, Canned In Brine 0.5 can 93 115 2 1 1
Tuna, Canned In Oil 0.5 can 100 221 14 2 11
Fish
and
fish
products
64
Serve
(g) (Cal) (g) (g) (g)
SEAFOOD DISHES
Assam Prawns 1 plate 210 297 14 8 6
Baby Sotong, Deep-fried 1 plate 150 630 41 19 21
Cockles, Steamed 10 medium 15 9 Trace Trace Trace
Crab, Chilli 1 plate 535 754 23 11 12
Crab Meat 1 cup 45 28 1 - -
Crab, Steamed 0.5 cup 80 86 2 Trace 1
Crab, Pepper 1 plate 266 351 17 6 6
Crayfish, Steamed one 32 26 - - -
Cuttlefish Ball, Boiled one 30 56 3 1 2
Cuttlefish, Cooked 1 cup 200 316 3 - 1
Dried Prawn Sambal 1 dsp. 15 43 3 1 2
King Prawn, Steamed 2 no. 32 33 Trace Trace Trace
King Prawn With Shell, Fried 4 pieces 61 76 1 1 1
Seafood
and
seafood
products
65
Serve
(g) (Cal) (g) (g) (g)
Lobster, Cooked 0.5 cup 80 78 1 Trace Trace
Oyster, Raw one 42 31 1 - -
Prawn Cocktail 0.5 cup 50 61 4 Trace 3
Prawn Fritters 1 plate 145 393 26 13 13
Prawn Sambal 1 plate 250 194 11 5 6
Prawn Tempura one 31 113 8 3 4
Scallop, Cooked 0.5 cup 80 85 1 Trace 1
Sea Cucumber, Stir-fried 1 plate 215 191 13 6 6
With Mushrooms
Shrimp, Small, Cooked In Chilli 0.5 cup 80 161 12 1 7
Sotong Sambal 1 plate 140 193 9 4 5
Squid With Black Chilli Gravy, 1 plate 61 95 6 3 3
Fried
Seafood
and
seafood
products
66
Serve
(g) (Cal) (g) (g) (g)
Seafood-Processed Products
Crab Claw, Breaded, Deep-fried 1 plate 81 175 7 3 4
Crab Stick 1 stick 15 15 Trace Trace Trace
Mussel, Smoked, Canned In Oil 1 cup 160 310 17 4 12
Oyster, Smoked, Canned In Oil 5 no. 30 62 4 2 2
Top Shell, Canned 1 large 20 25 Trace Trace Trace
Seafood
and
seafood
products
67
Serve
(g) (Cal) (g) (g) (g)
MILK
Milk, Chocolate-Flavoured, Fluid 1 cup 256 175 5 3 2
Milk, Filled, Sweetened, 1 can 525 1801 62 14 46
Condensed, Canned
Milk, Fresh, Fluid 1 glass 250 163 11 7 3
Milk, Low Fat, Fluid 1 glass 250 102 3 2 1
Milk,Low Fat, Recombined, UHT 1 cup 257 131 4 3 2
Milk, Magnolia, Superslim, 1 glass 259 116 4 - -
Low-Fat, UHT, Fluid
Milk, Reduced Fat, High Protein, 1 cup 260 140 5 2 1
Fluid
Milk, Skim, Fluid 1 glass 250 88 Trace Trace Trace
Milk, Sweetened, Condensed 1 dsp. 15 50 1 1 Trace
Milk, Whole, Evaporated, Canned 1 cup 261 372 21 14 6
Milk
and
milk
products
68
Serve
(g) (Cal) (g) (g) (g)
MILK POWDER
Milk Powder, Instant, Full Cream 1 dsp. 7 34 2 1 1
Milk Powder, Low Fat 1 dsp. 7 28 1 Trace Trace
Milk Powder, Non Fat 1 dsp. 7 25 Trace Trace Trace
CHEESE
Cheese Spread, Cream Cheese 1 dsp. 15 52 5 3 2
Cheese, Cheddar 1 slice 20 81 7 4 2
Cheese, Cheddar, Reduced Fat 1 slice 20 82 3 3 2
Cheese, Cottage 1 dsp. 15 22 1 1 Trace
Cheese, Cottage, Low Fat 1 dsp. 15 14 Trace Trace Trace
Cheese, Mozzarella, Grated 1 dsp. 10 29 2 1 Trace
Cheese, Mozzarella, Reduced Fat, Grated 1 dsp. 10 23 1 1 Trace
Cheese, Parmesan, Grated 1 dsp. 10 44 3 2 1
Cheese, Ricotta 1 dsp. 15 22 2 1 1
Milk
and
milk
products
69
Serve
(g) (Cal) (g) (g) (g)
Cheese, Ricotta, Reduced Fat 1 dsp. 15 19 1 1 Trace
Cheese Slice, Processed 1 slice 21 64 5 4 2
Cream Cheese Dip, Flavoured 1 dsp. 15 38 3 2 1
CREAM
Cream, Pure 1 dsp. 10 34 4 2 1
Cream, Reduced Fat, Canned 1 dsp. 10 26 3 2 1
Cream, Sour 1 dsp. 10 36 4 3 1
Cream, Sour, Reduced Fat 1 dsp. 10 22 2 1 1
Cream, Thickened, UHT 1 dsp. 10 35 4 3 1
Cream ,Whipping 1 tbsp 3 9 1 1 -
MILK DRINKS
Drinking Chocolate Powder 2 dsp. 15 56 1 1 Trace
Drinking Chocolate Powder, 1 glass 250 225 10 6 3
Made Up With Whole Milk
Milk
and
milk
products
70
Serve
(g) (Cal) (g) (g) (g)
Malted Milk Powder 2 dsp. 15 50 1 Trace Trace
Malted Milk Powder, Made Up 1 glass 250 248 10 6 2
With Whole Milk
Malted Milk, Low Fat Instant 1 glass 250 130 1 1 Trace
Powder, Made Up With Water
Cultured Milk Drink 1 bottle 125 85 Trace Trace Trace
ICE CREAM
Chocolate Nut Sundae 3 scoops 300 837 45 25 18
Cornetto, Ice- Cream 1 cone 50 130 6 3 3
Ice Cream 3 scoops 135 305 18 15 3
Ice Cream Wafer 1 piece 5 17 Trace Trace Trace
YOGHURT
Yoghurt 1 tub 200 172 8 4 2
Yoghurt, Low Fat 1 tub 200 120 Trace Trace Trace
Milk
and
milk
products
71
Serve
(g) (Cal) (g) (g) (g)
Century Egg one 58 96 5 2 3
Duck Egg, Salted, Whole one 60 118 8 2 4
Quail Egg, Whole one 10 17 1 Trace 1
Egg, Century And Salted, 1 plate 115 207 15 4 10
Steamed
Egg, Duck, Whole one 67 128 9 3 5
Egg, Fried With Chye Poh one 53 118 10 3 6
Egg Fuyong 1 plate 130 335 29 14 14
Egg, Hen, Fried one 46 87 7 2 4
Egg, Hen, Poached one 50 75 6 2 3
Egg, Hen, White, Boiled one 29 14 - - -
Egg, Hen, Yolk, Hard-Boiled one 17 59 5 2 3
Egg Omelette With Large Onions 1 dsp. 30 71 6 3 3
Eggs
and
egg
dishes
72
Serve
(g) (Cal) (g) (g) (g)
Egg Sambal one 70 67 4 1 2
Egg, Scrambled one 50 82 7 3 3
Egg, Steamed, Japanese 1 plate 124 116 8 2 4
Egg Steamed With Minced Pork 1 dsp. 30 37 3 1 2
Egg, Steamed With Tofu 1 plate 132 127 10 3 7
Egg, Stir-fried With Spring Onion one 54 138 12 2 9
Egg, Stir-fried With Tomato 1 plate 136 189 16 3 12
Egg, Whole, Hard-Boiled one 50 76 6 2 3
Omelette one 50 83 7 3 3
Omelette, Stir-fried With 1 plate 181 638 60 24 34
Prawn & Green Onion
Oyster Omelette 1 plate 255 650 49 20 27
Eggs
and
egg
dishes
73
Serve
(g) (Cal) (g) (g) (g)
Soups
Soups-Local
Ban Mien, Soup Only 1 bowl 528 475 22 8 13
Black Chicken Soup 1 bowl 374 49 1 - -
Cabbage Soup With Pork Ribs 1 rice bowl 200 44 1 Trace 1
Carrot And Potato Soup 1 rice bowl 200 74 2 1 1
With Pork Bones
Chicken And Vegetable Soup* 1 rice bowl 200 116 6 1 5
Chicken Soto, Soup Only 1 rice bowl 200 52 2 1 1
Chicken Soup, Herbal 1 rice bowl 200 102 5 2 3
Chinese Cabbage Soup 1 bowl 419 105 9 4 2
Chinese Tofu Soup 1 bowl 403 134 8 1 3
Cucumber With Pork Soup 1 bowl 362 153 12 3 5
Soups
74
Serve
(g) (Cal) (g) (g) (g)
Duck Soup With Salted 1 rice bowl 200 90 5 2 3
Vegetables
Fish soup 1 bowl 522 136 5 2 2
Fishball Soup 1 bowl 523 149 4 1 2
Kiam Chye Tauhu Soup* 1 bowl 540 302 14 2 12
Kiam Chye Soup With Tauhu, 1 rice bowl 200 110 6 2 4
Tomato And Lean Meat
Tauhu Soup With Minced Pork 1 rice bowl 200 48 2 1 1
Lotus Root Soup With Meat 1 rice bowl 200 52 2 Trace 1
Papaya And Peanut Soup* 1 rice bowl 200 156 9 2 7
Peanut Soup With Pork Ribs 1 rice bowl 200 152 9 2 6
Pig Organ Soup 1 bowl 444 160 6 2 2
Pigs Stomach Soup 1 bowl 313 94 3 1 1
Pork Ribs With Carrot 1 bowl 550 434 35 12 20
Soups
75
Serve
(g) (Cal) (g) (g) (g)
Resum 1 rice bowl 200 22 4 2 2
Sharks Fin Soup 1 rice bowl 200 110 5 2 2
Soup With Beefball 1 rice bowl 200 32 2 1 1
Soup With Fishball 1 rice bowl 200 36 1 Trace 1
Ter Huang Kiamchye, Soup 1 rice bowl 200 12 3 1 1
Turtle Soup 1 rice bowl 200 78 1 Trace Trace
Vegetable Soup* 1 bowl 200 59 1 - -
Wanton Soup 1 rice bowl 200 119 6 3 3
Watercress Soup With Meat 1 rice bowl 200 56 3 2 1
Winter Melon Soup 1 rice bowl 200 40 2 1 1
Yong Tauhu Soup 1 bowl 247 49 4 1 3
Soups
76
Serve
(g) (Cal) (g) (g) (g)
Soups-Western
Cream Of Chicken Soup, Canned 1 cup 250 165 8 3 5
Cream Of Vegetable Soup, 1 cup 250 148 8 3 5
Canned
Cream of Mushroom, 1 cup 250 132 9 2 7
Canned, Ready to Eat
Chicken Noodle, 1 cup 250 78 2 1 1
Canned, Ready to Eat
Minestrone Soup* 1 cup 250 118 4 1 2
Tomato Soup, Canned 1 cup 250 100 2 1 1
Soups
* Home-cooked food
77
Serve
(g) (Cal) (g) (g) (g)
Barbecue Sauce 1 dsp. 10 8 Trace Trace Trace
Chilli Sauce 1 dsp. 10 13 Trace Trace Trace
Chilli Sauce, Chicken Rice 1 dsp. 13 4 - - -
Curry, dhal, No Coconut Milk 1 bowl 175 134 4 1 3
Gravy, Chicken Curry, No 1 dsp. 10 7 - - -
Coconut Milk
Gravy, Coconut Chicken 1 dsp. 10 21 2 1 1
Gravy, Fish Curry 1 bowl 71 40 3 - 3
Gravy, Hor Fun 1 bowl 125 44 2 1 1
Gravy, Meat Curry 1 bowl 138 266 23 16 7
Gravy, Tomato Chicken Curry, 1 bowl 147 90 7 1 6
No Coconut Milk
Oyster Sauce 1 dsp. 10 9 Trace Trace Trace
Sambal 1 dsp. 10 39 3 2 2
Sauces
78
Serve
(g) (Cal) (g) (g) (g)
Sambal Belachan 1 dsp. 10 12 1 - -
Sambal Chilli 1 dsp. 10 16 1 - 1
Satay Sauce 5 dsp. 50 95 7 2 5
Sauce, Plum 1 dsp. 10 22 - - -
Sauce, Soya, Dark 1 dsp. 10 9 - - -
Sauce, Soya, Sweet 1 dsp. 10 18 - - -
Sauce, Wasabi 1 tsp. 5 4 - - -
Seafood Sauce 2 dsp. 20 46 1 Trace 1
Soy Sauce 1 dsp. 10 6 Trace Trace Trace
Spaghetti Sauce 1 dsp. 10 8 Trace Trace Trace
Tartar Sauce 1 dsp. 10 54 6 1 5
Tomato Ketchup 1 dsp. 10 13 Trace Trace Trace
Yong Tauhu, Chilli 1 dsp. 10 13 1 - -
Young Tauhu, Red Sauce 1 dsp. 10 14 - - -
Sauces
79
Serve
(g) (Cal) (g) (g) (g)
Coleslaw Dressing 1 dsp. 10 39 3 1 2
French Dressing 1 dsp. 10 29 3 Trace 2
French Dressing, Reduced Fat 1 dsp. 10 11 1 Trace Trace
Italian Dressing, Reduced Fat 1 dsp. 10 11 1 Trace 1
Italian Dressing, Regular 1 dsp. 10 47 5 1 4
Mayonnaise 1 dsp. 10 42 4 Trace 3
Mayonnaise, Low Calorie 1 dsp. 10 13 1 Trace 1
Mustard, Cream Type 1 dsp. 10 24 2 Trace 2
Thousand Island 1 dsp. 10 44 4 Trace 3
Thousand Island, Reduced Fat 1 dsp. 10 20 1 Trace 1
Dressings
80
Serve
(g) (Cal) (g) (g) (g)
Sugar
and
spreads
SUGAR
Honey 1 dsp. 10 32 Trace Trace Trace
Palm Sugar (Gula Melaka) 1 cube 20 75 Trace Trace Trace
Sugar, Granulated 1 dsp. 10 40 Trace Trace Trace
Syrup, Maple 1 dsp. 10 33 Trace Trace Trace
SPREADS
Chocolate Nut Spread 1 tbsp. 25 137 8 3 5
Jam, Berry 1 dsp. 15 39 Trace Trace Trace
Pate, Liver 0.5 can 40 125 8 3 5
Peanut Butter 1 dsp. 10 68 5 1 4
Reduced Calorie Jelly, Grape 1 dsp. 15 12 Trace Trace Trace
Seri Kaya (Kaya) 2 dsp. 30 78 1 1 Trace
81
Serve
(g) (Cal) (g) (g) (g)
Sweets
Candy, Coconut 3 no. 15 65 3 2 Trace
Chocolate, Milk With Nuts 1 cube 29 148 9 4 4
Chocolate, Plain 1 piece 50 263 15 8 5
Chocolate Raisins 10 no. 20 97 5 3 2
Chocolate, Candy-Coated 1 packet 50 237 8 6 2
Chocolate, Dark 1 bar 100 514 29 17 11
Chocolate, Milk 1 bar 100 514 22 15 7
Confectionery, Hard Type one 5 20 Trace Trace Trace
Gumdrops 1 packet 45 147 Trace Trace Trace
Jelly Beans 1 packet 30 100 Trace Trace Trace
Kit Kat 1 stick 9 43 2 1 1
Sugar Toffee one 10 44 2 1 Trace
82
Serve
(g) (Cal) (g) (g) (g)
Agar Agar 1 piece 50 37 Trace Trace Trace
Birds Nest Soup 1 rice bowl 240 525 Trace Trace Trace
Bubor Chacha 1 rice bowl 240 165 4 4 Trace
Bubor Terigu 1 rice bowl 240 224 3 2 Trace
Chendol 1 rice bowl 240 199 8 8 Trace
Cheng Teng 1 rice bowl 240 106 Trace Trace Trace
Green Bean With Coconut Milk 1 rice bowl 240 169 2 1 1
Ice Kacang 1 plate 505 258 1 Trace Trace
Ice Jelly 1 rice bowl 200 78 Trace Trace Trace
Payasam 1 rice bowl 240 259 Trace Trace Trace
Red Bean Soup, No Coconut Milk 1 bowl 490 381 - - -
Sweet Potato Soup 1 bowl 493 297 - - -
Sorbet, Lemon 1 scoop 45 60 Trace Trace Trace
Desserts
83
Serve
(g) (Cal) (g) (g) (g)
Hoon Kuih With Corn one 55 61 7 7 Trace
Kuih Apam Balik one 115 282 6 5 1
Kuih Bangkit one 15 65 2 1 Trace
Kuih Dadar one 65 165 8 7 1
Kuih Koswee 1 small piece 30 163 10 8 1
Kuih Lapis, Baked 1 piece 35 166 12 7 4
Kuih Lapis, Steamed 1 piece 90 137 1 1 Trace
Kuih Pietee 1 piece 35 83 6 3 3
Kuih Sagu 1 piece 90 124 1 1 Trace
Kuih Tutu With Coconut Filling one 20 56 1 1 Trace
Kuih Tutu With Peanut Filling one 20 64 1 Trace 1
Kuih
84
Serve
(g) (Cal) (g) (g) (g)
SWEET SNACKS
Abok Abok Sago one 60 223 10 9 1
Ang Koo Kuih With Green one 55 111 1 1 Trace
Bean Paste
Ang Koo Kuih With Peanut Filling one 55 194 10 3 6
Bingka Ubi Kayu one 70 155 3 3 Trace
Bingka Ubi Kayu, Gula Merah one 100 223 5 4 Trace
Cake, butter 1 piece 36 180 11 7 -
Dodol one 20 64 1 1 Trace
Doughnut, sugared one 42 165 9 4 4
Durian Cake 1 slice 20 62 1 Trace Trace
Getuk Ubi 1 piece 80 170 6 5 Trace
Halwa 1 piece 50 173 5 2 1
Jemput Jemput Pisang one 70 178 5 2 3
Snacks
85
Serve
(g) (Cal) (g) (g) (g)
Kuih Baulu one 5 19 Trace Trace Trace
Mee Chang Kuih With 1 piece 75 201 4 4 Trace
Coconut Filling
Mee Chang Kuih With 1 piece 85 185 4 1 2
Peanut Filling
Mooncake, Lotus Seed Paste one 188 788 45 11 32
With One Egg Yolk, Baked
Mooncake, Lotus Seed Paste one 188 716 33 8 23
Without Egg Yolk
Moon Cake, Red Bean 0.5 cake 95 386 12 5 5
Paste Filling
Muar Chee 1 plate 125 318 12 3 8
Pancake With Red Bean one 85 229 6 2 3
Paste Filling
Snacks
86
Serve
(g) (Cal) (g) (g) (g)
Pisang Goreng one 65 197 3 1 1
Pop Corn, Regular 1 packet 85 397 21 14 7
Putu Bambu one 65 168 5 5 Trace
Putu Mayam one 50 95 2 1 Trace
Sesame Seed Balls one 55 130 5 Trace 3
Sweet Potato Fritters one 55 72 2 2 Trace
Wah Ko Kuih one 75 162 1 Trace Trace
SAV0URY SNACKS
Chee Cheong Fun 1 roll 180 236 4 2 2
Chee Cheong Fun With Char Siew 1 roll 160 128 3 2 1
Chwee Kway 5 no. 175 172 3 2 1
Corn Snack 1 packet 20 100 5 1 2
Cucur Badak one 30 76 3 1 1
Cucur Udang one 55 147 6 3 2
Snacks
87
Serve
(g) (Cal) (g) (g) (g)
Curry Puff With Meat And one 70 152 12 2 8
Potatoes
Cuttlefish Crackers 1 packet 100 429 11 2 8
Cuttlefish Snack 1 packet 25 88 Trace Trace Trace
Dried Cuttlefish 1 piece 13 39 - - -
Fishball , Deep-fried 1 piece 27 24 1 - -
Fish Satay Snack 1 packet 30 114 4 2 2
Fish Crackers, Fried 1 packet 35 179 10 4 6
Gado Gado 1 plate 450 702 43 16 27
Ham Chi Peng one 75 274 10 9 1
Muruku one 22 110 7 3 3
Ngoh Hiang, Meat Roll 1 piece 59 228 15 7 8
Ngoh Hiang 1 plate 25 65 6 3 3
Ngoh Hiang, Mixed 1 plate 355 806 44 22 21
Snacks
88
Serve
(g) (Cal) (g) (g) (g)
Noodle Snack, Chicken Flavoured 1 packet 85 388 14 6 7
Otar Otar 1 stick 20 20 1 1 Trace
Pancake With Cheese Filling one 75 180 4 2 2
Papadam one 5 26 2 1 1
Pau, Char Siew one 70 212 9 3 5
Pau, Chicken one 85 204 2 1 1
Pau, Pork one 85 246 11 4 7
Peas, Salted, Fried 1 packet 40 189 9 1 7
Pork Dumpling one 85 224 18 7 9
Potato Chips 1 packet 35 184 11 5 6
Potato Cutlet, Deep Fried 1 piece 49 110 7 4 3
Prawn Crackers 1 packet 25 106 3 1 1
Radish Cake, Mashed And Fried 1 plate 290 467 24 10 13
Radish Cake, Piece, Deep-fried 1 piece 85 83 2 1 1
Snacks
89
Serve
(g) (Cal) (g) (g) (g)
Rice Dumpling, Nonya Type one 185 352 9 3 5
Rojak, Chinese 1 plate 250 443 20 8 11
Rojak, Indian 1 plate 330 756 48 30 18
Roti Prata With Egg 1 piece 117 288 14 6 8
Sardine Puff 1 piece 36 112 6 3 3
Siew Mai one 35 105 8 3 5
Soon Kuih one 80 98 2 1 1
Spring Roll (Popiah) one 50 92 3 1 2
Spring Roll, Fried one 35 94 4 1 3
Sui Kow one 25 35 2 1 1
Tauhu Goreng 1 plate 435 731 41 10 31
Wanton, Boiled one 15 20 1 Trace 1
Wanton, Deep-fried one 15 64 5 2 2
Yam Cake 1 piece 140 174 3 2 Trace
Snacks
90
Serve
(g) (Cal) (g) (g) (g)
Yam Dumpling (Wu Kok) one 65 122 6 3 3
Yong Tauhu, Bitter Gourd With 1 piece 23 9 - - -
Fish Paste
Yong Tauhu, Taupok 1 piece 17 35 3 1 2
Yu Tiao one 50 192 9 8 1
Yu Tiao Stuffed With 1 plate 185 562 35 16 18
Minced Cuttlefish
Yong Tauhu, Mixed 1 plate 175 165 8 4 4
Snacks
91
Serve
(g) (Cal) (g) (g) (g)
BURGER KING
Apple Pie one 125 305 12 4 7
Bacon Double Cheeseburger one 160 512 31 14 17
Cheeseburger one 120 317 15 7 7
Chicken Sandwich one 230 688 40 11 27
Chicken Tenders one 95 204 10 3 6
Hamburger one 110 278 12 5 7
French Fries, Regular 1 packet 75 229 10 5 5
Milkshake, Vanilla 1 glass 275 321 10 6 4
Onion Rings, Regular 1 packet 80 277 16 5 11
Whopper Junior one 135 367 17 6 9
Whopper Sandwich one 145 349 23 9 13
Whopper Sandwich, one 265 663 39 18 21
With Cheese
Fast
food
92
Serve
(g) (Cal) (g) (g) (g)
KENTUCKY FRIED CHICKEN
Chicken, Breast, KFC, 1 piece 153 400 24 6 14
Original Recipe
Coleslaw 1 tub 90 118 7 1 4
French Fries, KFC 1 packet 96 269 16 7 7
Hot And Crispy, Drumstick one 70 207 14 3 9
Hot And Crispy, Rib one 115 398 27 7 19
Hot And Crispy, Thigh one 120 415 30 8 20
Hot And Crispy, Wing one 60 236 19 4 13
Mashed Potatoes And Gravy 1 tub 100 72 2 Trace 1
Nuggets one 15 45 3 1 2
Original Recipe, Drumstick one 60 160 9 2 7
Original Recipe, Rib one 85 251 15 4 10
Original Recipe, Thigh one 95 287 21 5 14
Fast
food
93
Serve
(g) (Cal) (g) (g) (g)
Original Recipe, Wing one 55 178 11 3 8
Potato Wedge, KFC 1 packet 75 100 7 2 3
LONG JOHN SILVERS
Chicken, Batter Dipped one 57 120 6 2 5
Coleslaw one 97 140 6 - -
Corn Cobbette one 94 140 8 2 6
Corn Cobbette, No Butter one 87 80 1 - 1
Fish, Batter Dipped one 85 170 11 3 9
Fries, Regular 1 packet 85 250 15 3 12
Salad, Ocean Chef one 320 230 8 1 7
Salad, Side one 122 25 - - -
Shrimp, Batter Dipped one 11 35 3 1 2
Ultimate Fish Sandwich one 182 430 21 7 14
Fast
food
94
Serve
(g) (Cal) (g) (g) (g)
MCDONALDS
Apple Pie one 85 260 15 5 10
Barbeque Sauce one 28 45 Trace Trace Trace
Big Mac one 215 530 28 10 16
Cheeseburger one 120 310 13 6 6
Chicken McNuggets one 20 57 3 1 2
Chocolate Milk Shake 1 glass 290 380 6 3 3
Egg McMuffin one 137 290 11 4 7
Egg, Scrambled, McDonalds 1 piece 94 132 9 3 6
Fillet-O-Fish one 136 390 22 9 11
French Fries, Large 1 packet 147 450 22 4 18
Hamburger one 106 270 10 4 6
Hash Brown one 53 130 8 2 6
Hot Fudge Sundae 1 cup 179 320 11 5 6
Fast
food
95
Serve
(g) (Cal) (g) (g) (g)
Hotcakes With Margarine 1 plate 222 520 12 5 7
And Syrup
Ice Cream, Soft, Serve With Cone 1 cone 90 189 5 3 2
McChicken one 177 500 25 4 16
Orange Juice, Regular 1 glass 200 80 Trace Trace Trace
Sausage McMuffin one 112 402 14 5 9
Sausage McMuffin With Egg one 163 481 20 7 13
Vanilla Milk Shake 1 glass 360 350 8 3 5
Fast
food
Big Breakfast 1 plate 253 652 30 9 22
Chicken McCrispy 1 Drum 98 209 13 4 10
1 Wing 81 186 12 3 9
1 Thigh 156 370 23 6 17
McSpicy Double 1 187 504 22 3 19
Sweet n Sour Sauce 1 28 50 - - -
96
Serve
(g) (Cal) (g) (g) (g)
PIZZA HUT
Pan Pizza, Cheese 1 slice 100 240 6 4 2
Pan Pizza, Pepperoni 1 slice 105 267 11 5 6
Pan Pizza, Supreme 1 slice 130 299 12 7 5
Personal Pan Pizza, Pepperoni one 255 670 24 8 16
Personal Pan Pizza, Supreme one 265 649 23 11 12
Thin `N Crispy, Cheese 1 slice 75 201 9 5 3
Thin `N Crispy, Pepperoni 1 slice 75 212 10 5 4
Thin `N Crispy, Supreme 1 slice 100 229 11 6 4
Fast
food
McFlurry-Oreo 1 cup 202 570 20 12 8
97
Serve
(g) (Cal) (g) (g) (g)
FATS AND OILS
Butter 1 tsp. 5 38 4 3 1
Ghee 1 tsp. 5 44 5 4 1
Margarine, Cooking 1 tsp. 5 36 4 2 2
Margarine, Polyunsatd, Reduced Fat 1 tsp. 5 18 1 Trace 1
Margarine, Soft, Regular 1 tsp. 5 36 4 1 3
Margarine, Table, Regular 1 tsp. 5 36 4 1 3
Margarine, Hard 1 tsp. 5 36 4 2 2
Oil, Blended 1 tsp. 5 45 5 2 3
Oil, Canola 1 tsp. 5 44 5 Trace 5
Corn/Safflower/Soya/Sunflower 1 tsp. 5 44 5 1 4
Oil, Olive 1 tsp. 5 45 5 1 4
Oil, Peanut/Sesame 1 tsp. 5 44 5 1 4
Oil, Palm Olein 1 tsp. 5 45 5 2 2
Fats
and
oils
98
Serve
(g) (Cal) (g) (g) (g)
3-in-1 Tea, Powder 1 packet 19 58 2 1 -
Coconut Water 1 coconut 500 110 Trace Trace Trace
Coffee With Condensed Milk 1 cup 255 154 5 1 3
Coffee With Creamer & Sugar 1 cup 279 128 4 4 -
Coffee With Sugar 1 cup 210 40 - - -
Coffee, 3-in-1 Instant, Powder, 1 packet 20 65 3 2 -
Gold Roast
Juice, Carrot 1 glass 250 100 Trace Trace Trace
Juice, Grape, Dark 1 glass 250 140 Trace Trace Trace
Juice, Lime 1 glass 250 65 Trace Trace Trace
Milo With Sweetened 1 cup 215 54 1 1 -
Condensed Milk
Rose Syrup Milk Drink, (Bandung) 1 glass 250 150 3 2 1
Soft Drink, Cola 1 can 285 120 Trace Trace Trace
Beverages
99
Serve
(g) (Cal) (g) (g) (g)
Soyabean Milk, Packet 1 packet 250 85 - - -
Sugar Cane Juice 1 cup 250 178 - - -
Sweetened Packet Drink, 1 packet 250 103 Trace Trace Trace
Assorted
Tea Instant, Sweetened, Lemon 1 cup 259 87 - - -
Flavour Made Up With Water
Tea With Condensed Milk 1 cup 184 59 1 - -
And Sugar
Tea With Sugar 1 cup 262 47 - - -
Beverages
100
Serve
(g) (Cal) (g) (g) (g)
Beverages
ALCOHOLIC DRINKS
Beer, Regular 1 can 355 128 Trace Trace Trace
Hard Liquor 1 peg 30 64 Trace Trace Trace
Stout 1 can 335 195 Trace Trace Trace
Wine, Red Or White 1 wine glass 180 122 Trace Trace Trace
101 101
Food Cholesterol Finder
The Food Cholesterol Finder lists individual food according to the four food groups
of the Healthy Diet Pyramid i.e. rice and alternatives; fruit; vegetables; and meat
and alternatives.
These food are listed in High, Medium and Low (and Very Low for Milk and Milk
Products) according to their cholesterol levels in a standard serve.
Though some food are categorised as having Low or Medium amounts of
cholesterol, these should not be eaten without restriction.
Remember, two serves of food listed in the Medium category provide as much
cholesterol as a food in the High category.
Mix and match so that average intake is not more than 300mg per day.
102
Meat And Alternatives
Meat And Meat Products
Meat is a rich source of nutrients including protein, minerals and vitamins. The
selection and preparation of meat is most important to reduce the fat content.
Lean means trimmed of visible fat and skin.
Cholesterol information provided is based on a serving size of 90 grams (palm size
serve) raw weight.
LOW
Less than 100mg Cholesterol
Lean beef/veal
Lean chicken and duck
Lean lamb/mutton
Lean pork /ham
Ox stomach/intestine
Pig blood
MEDIUM
100 - 199mg Cholesterol
Tongue (all kinds)
Heart (all kinds)
Chicken gizzard
Pig stomach/intestine
HIGH
200mg and above Cholesterol
Brains (all kinds)
Kidney (all kinds)
Liver (all kinds)
102
103
Fish And Shellfish
Fish and shellfish are rich in nutrients and low in fat especially saturated fat. Include
fish and shellfish in your diet often and try different varieties prepared in different
ways. When eating fish canned in oil remember to drain away the oil before eating
or preparation.
Cholesterol information provided is based on a serving size of 90 grams (palm size
serve) raw edible portion.
LOW
All fresh fish
Canned fish
Mackerel
Sardines in tomato sauce
Oysters
Scallops
Sea slug/Sea cucumber
Jelly fish
Crab
Clams/mussels/cockles
Ikan bilis (2 tbsp)
MEDIUM
Lobster
Prawns/shrimps
Sardines in oil
Abalone
Top shell
HIGH
Cuttlefish/Sotong
Fish roe (Caviar)
103
104
Egg And Egg Substitutes
Egg is rich in nutrients, low in fat and is a convenient and useful food.
Cholesterol information provided is based on a serving of one 55g egg.
LOW
Egg white
Egg substitute
MEDIUM
Lower cholesterol eggs
HIGH
Whole egg
Egg yolk
104
105
Milk And Milk Products
Low fat and skimmed milk products contain the same amount of protein and calcium
as full cream products (except for cottage cheese which is low in calcium content)
but they contain much less saturated fat and fewer calories.
Cholesterol information provided is based on the following serving sizes:-
250ml milk 20 grams (1 slice) cheese
125ml evaporated milk 20 grams (1 tbsp) cottage cheese
200 grams (1 container) yoghurt
VERY LOW
1-10mg Cholesterol
Skimmed/low fat milk
(powder/liquid)
Skimmed/low fat
evaporated milk
Low fat yoghurt
Fruit yoghurt
Low fat Cottage cheese
LOW
11-99mg Cholesterol
Full cream milk
Evaporated milk
Natural yoghurt
Other cheese
HIGH
MEDIUM
100-199mg Cholesterol
105
106
Beans
Dried peas, beans and lentils are a rich source of nutrients, low in fat and may be
substituted for meat. As a plant food, they do not contain cholesterol.
Examples of this group are:-
Soya beans and soya bean products
Tau Kwa, tauhu
Lentils, chickpeas
Nuts And Seeds
As nuts and seeds are a plant food, they do not contain cholesterol.
However, because of their high fat content nuts and seeds should only be taken
in small amounts. Seeds and some nuts e.g. almonds, peanuts and groundnuts,
mainly contain unsaturated fat. However, other types of nuts e.g. coconut and
macadamias are high in saturated fat and should be used sparingly.
106
107
Fruit And Vegetables
These two food groups provide vitamins especially A and C, minerals, fibre and
naturally occurring components that may be protective against cancer. Try many
different varieties of fruit and vegetables and include them in your daily diet. As a
plant food, fruit and vegetables do not contain any cholesterol and in addition,
are low in fat (except avocado). However, care must be taken if fat/oil and/or
cholesterol containing food are added in cooking.
Rice And Alternatives
This group includes rice, noodles, flour, bread, pasta, cereals, porridge, thosai, idli
and plain biscuits. These food are rich sources of complex carbohydrates, which
are an important source of energy. They also contribute vitamins, minerals, fibre
and some protein. As plant food, this group do not contain cholesterol, and in
addition are naturally low in fat. However, care must be taken when fats/oils and/
or cholesterol containing food are added in cooking.
107
108 108
MY CONTRACT
I, _________________________________, will use the table below to check my
fat status once in three months.
________________________
(Signature)
Have you checked and recorded?
BMI/Wt for Ht Yes/No
WHR Yes/No
FAT ALLOWANCE Yes/No
FAT AND CHOLESTEROL
CONTENT OF ANOTHER 5
FAVOURITE TYPES OF FOOD
1 Yes/No
2 Yes/No
3 Yes/No
4 Yes/No
5 Yes/No
DATE:
WHR Yes/No
FAT AND CHOLESTEROL
1 Yes/No
2 Yes/No
3 Yes/No
4 Yes/No
5 Yes/No
DATE:
WHR Yes/No
FAT AND CHOLESTEROL
1 Yes/No
2 Yes/No
3 Yes/No
4 Yes/No
5 Yes/No
DATE:
WHR Yes/No
FAT AND CHOLESTEROL
CONTENT OF 5 FAVOURITE
TYPES OF FOOD
1 Yes/No
2 Yes/No
3 Yes/No
4 Yes/No
5 Yes/No
DATE:
Fat Check
109 109
Notes
110 110
Notes
111 111
Notes
112 112
Notes
113 113
Notes
114 114
Notes
115 115
Notes
116 116
Notes
117 117
Notes
118
Notes
118
119 119
Notes
120
Notes
120
Healthy Life. Better Life
3 Second Hospital Avenue, Singapore 168937
www.hpb.gov.sg / www.healthylife.org.sg
Copyright HPB B E 27-96/V03
March 2003
Printed by Print Dynamics (S) Pte Ltd on recycled paper

Keeping Fat in Check

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