Your Malaysian Favorites...Weighed In!!

Are you really making a healthier choice when you choose local favorites such as nasi lemak, char kuey teow and mutton curry over fast food? For nutritional insight, we did the math and weigh in on 8 Malaysian favorites and compare them to fast food. Here's what we found.

1) Mashed potatoes with gravy =1 serving: 87kcal, 0.7g fat
2) Fried Chicken drumstick =212kcal, 13g fat
3) Cola= 152kcal,0g fat
4) Small packet of fries= 239kcal,12g fat
5) Ice cream cone= 140kcal, 4g fat
6) Fish burger (Bun, fried fish fillet, cheese, and tartar sauce)= 350kcal, 15g fat
7) 10 candy-coated chocolate pieces= 35kcal, 1.5g fat

Let's compare all this fast foods to 8 Malaysian favorites:
(A) Nasi Lemak

Nasi Lemak 1 plate(334g)
(Coconut rice with ikan bilis, peanuts, sambal and fried egg)
798calories, 62.3g of CHO, 37.4g protein,
44.4g of fat, 2091mg of sodium

Equals to: 1 regular cup of mashed potato+2 fried chicken drumsticks+1 ice cream cone+1 glass of cola

The nutritionist says:

* Nasi Lemak is high in carbohydrates (CHO) and contains a large amount of coconut milk, which is highly saturated in coconut fat. Your body stores excess CHO as fat, so not only you putting yourself at higher risk for atherogenicity and arterial thrombosis , you're also susceptible to developing lifestyle-induced health conditions such as cardiovascular disease, high cholesterol and diabetes. 

(B) Char Kuey Teow

Char kuey teow 1 plate (385g)
(flat rice noodles stir fried with cockles, prawns, bean sprouts, chinese chives and egg)
832calories, 76.6g of CHO, 29g of protein,
 45.5g of fat, 1557mg of sodium

Equals to= 10 candy-coated chocolate pieces+2 regular cups of mashed potato+1 fish burger+2 ice-cream cones

The nutritionist says:

*The cooking method for char kuey teow involves stir-frying flat rice noodles over very high heat with light and dark soy sauce, egg, whole prawns, cockles, bean sprouts and Chinese chives. This popular dish at hawker centres has earned an unhealthy reputation as it is high in saturated fat, which can cause health problems such as high cholesterol, heart disease and obesity. 

(C) Oyster Omelette

Oyster Omelette 1 portion: 253g
(Fresh oysters pan fried in a batter of potato, sweet potato starch and eggs)
645calories, 32.4g of CHO, 18g of proteins
49.3g of fat, 746mg of sodium

Equals to: 2 small packs of fries+1 ice cream cone+ 10 candy-coated chocolate pieces

The nutritionist says: 

*The popular oyster omelette is higher in fat than a standard omelette. Don't forget the number of egg yolks and the amount of oil that goes into preparing the dish!! Most types of shellfish including oysters also contain cholesterol. But here's the good news: oysters are also a source of protein and zinc, so including in this shellfish once or twice a month and in proper portions will not be enough to cause a significant increase in your body's store of cholesterol. However, one oyster omelette contains many oysters, which means that eating them all in one go will trigger an increase i your body's level of blood cholesterol, which can cause a blockage in the veins and arteries that control blood flow to and from your heart, increasing your risk for coronary artery disease. 

(D) Mutton Curry

Mutton curry 1 bowl, 12 pieces (480g)
(Mutton cooked in coconut gravy)
834calories, 3g of CHO, 60.6g of fat,
70.2 g of protein, 642mg of sodium

Equals to: 1 fish burger+ 1 fried chicken drumstick+1 small pack of fries+10 candy coated chocolate pieces

The nutritionist says:

Coconut gravy and mutton are loaded with calories, as well as saturated fat within the gravy itself. Consuming red meat such as mutton also puts you at risk for developing colon and rectal cancers, and cardiovascular diseases as red meat naturally contains more fat (including saturated fat) and cholesterol than other type of food. Excess lipids in the body can also cause numerous cardiovascular ailments including coronary heart disease and high blood pressure. 

(E) Curry Laksa

Curry Laksa 1 bowl(540g)
(Yellow noodles with cockles, chicken slices and fishcake in thick coconut gravy)
587calories, 58.3g of CHO, 31.9g of fat, 16.7g of protein, 1588mg of sodium

Equals to: 1 regular cup of mashed potato+1 fried chicken drumsticks+1 small pack of fries+10candy-coated chocolate pieces

The nutritionist says:

Curry laksa is high in calories, most of which comes from the thick coconut gravy that the noodles are served in. One cup of coconut milk contains around 50g of saturated fat and 3g of unsaturated fat, which is considered acceptable for an occasional treat provided you do not already have high cholesterol. Cholesterol (LDL and triglycerides) tends to clump together in your blood stream, restricting blood flow and increasing your risk for heart disease, high blood pressure and other circulatory-related ailments. 

(F) Chicken Murtabak

Chicken murtabak 1 portion (455g)
( Indian pancake stuffed with chicken, fried in ghee, and served with curry gravy and pickled onions)
697calories, 76g of CHO, 29.1g of fat, 32.8g of protein, 2248mg of sodium

Equals to: 1 fish burger +1 fried chicken drumstick+1 regular cup of mashed potato +10 candy coated chocolate pieces

The nutritionist says: 

Chicken murtabak contains high amounts of saturated fat and carbohydrates. Weight gain, fatigue and health conditions such as high cholesterol, heart disease and obesity can be attributed to an excess of saturated fat and carbohydrates in our body. 

(G) Mee Goreng

Mee goreng 1 plate (400g)
(plain fried yellow noodles)
660calories, 95.53g of CHO, 21.18g of fat, 22.12g of protein, 2616.47mg of sodium

Equals to: 1 glass of cola+1 regular cup of mash potatoes+2 fried chicken drumsticks 

The nutritionist says: 
Mee goreng is basically yellow noodles stir-fried over very high heat with light and dark soy sauce. Although noodles are a source of carbohydrates and provide your body with energy, your body converts excess carbohydrates into sugar which is eventually deposited as fat. Nevertheless, noodle lovers need not worry-noodles are not harmful when consumed in moderation. 

(H) Chicken Rendang

Chicken rendang 1 bowl (320g)
(chicken in coconut and chili gravy with potatoes)
992calories, 20g of CHO, 74g of fat, 62g of proteins, 2261mg of sodium

Equals to: 1 small pack of fries+10candies coated with chocolate+ 2 fish burgers

The nutritionist says:
Chicken rendang contains coconut gravy, which is high in saturated fat. If potatoes are added to the dish, they're also a source of carbohydrates, which can raise the dish's glycemic index (GI: a measure of the effects of carbohydrates in food on blood sugar levels) dramatically. Awareness of a food 's GI can help you to control your blood sugar level, especially if you suffer from type 2 diabetes. 

Eunice says: Moderation is always the key to health!!!