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NKF - KELAB LIONS ALOR STAR (HOST) FUN DAY AT THE PARK

NKF - KELAB LIONS ALOR STAR (HOST) FUN DAY AT THE PARK

NKF - KELAB LIONS ALOR STAR (HOST) FUN DAY AT THE PARK

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Eating-out has been a part of our culture. Most of us do it<br />

“The Mamak”<br />

and nowadays we do it more often than ever before -<br />

during festive seasons, celebration or during social gatherings.<br />

Choosing healthy food while eating-out is a challenge especially in Malaysia where we have endless access to food! Of course,<br />

we have restaurants that operate for 24 hours, such as fast food chains as well as every Malaysian’s favorite hangout – “The Mamak.”<br />

Mamak restaurants are very unique for Malaysians because we can find all types of people there the young ones, the not-so young<br />

ones, and a mix of all races. Other than that, people gather in mamak restaurants to socialize, watch football games or just to watch other<br />

people! So, here comes the question: How do we apply the concept of ‘healthy eating’ at this frequent hangout? Too much of a good<br />

thing can be bad for our health – or so we have been told. Therefore, we need to keep in mind that variety, moderation and balance are<br />

the key considerations when choosing what to eat at mamak restaurants.<br />

Here are some tips that we can follow: -<br />

The Food (General rule is to control portion size!)<br />

1. Choose thosai, chapatti or naan instead of roti canai (1 piece is enough!) – Roti canai is made out of white flour and ghee,<br />

which is basically saturated fat that will increase cholesterol in our body. Consequently, it may clog our arteries over the<br />

years.Imagine what will happen after years of eating roti canai! So, choose sensibly! Only eat them if you have really strong<br />

cravings! (Still, no more than one piece in a week!)<br />

2. Choose dhall curry, and ask for vegetables in it (brinjal/eggplant, carrot, long bean) – Dhall is a legume, which is high in<br />

protein so it is good to incorporate them in your meal.<br />

3. Choose tandoori chicken – Tandoori means cooked in a tandoor, a traditional clay oven and is similar to the grill. This is a<br />

better option as opposed to deep-fried chicken provided that we remove the chicken skin before eating!<br />

4. Choose mixed rice – Mixed rice is better than fried rice because - well, it is not fried! Just go easy with the selection of dishes.<br />

Another thing you can do is control the rice portion, whereas fried rice, it is usually more of a one-plate meal. Ask for ‘half<br />

rice’ or even less than that and load up your plate with vegetables. Cabbage and bean sprouts (taugeh) are the two most<br />

common vegetables in mamak restaurants and eating them is better than not eating any vegetables at all. For protein option,<br />

try curry chicken or fish than fried chicken or fish.Gentle reminder: Go easy on the gravies!<br />

5. Instant Noodles/mee/kueyteow/all fried items – Avoid all these if possible! If you have strong cravings ask the cook to include<br />

more veggies in the dish and separate it in half so that you can share the portion. Cravings do not mean having them every day!<br />

The Drinks (General rule is to order “kurang manis”!)<br />

6. Teh tarik (and also any other drink that is added with condensed milk) – Well, obviously we can choose the ‘O’<br />

version without milk but if we still want a bit of the creamy taste,we can order ‘teh C ’ - which is teh tarik made<br />

with evaporated milk. In this way, we can reduce our intake of sweetened condensed milk.<br />

7. Choose less sweet drinks like ‘limau’ or barley – Lime or ‘limau’ contains vitamin C and barley has soluble fibre that<br />

can help lower blood cholesterol. Just make sure to eat the barley pearls as well because the fibre is in the pearls!<br />

8. Stop at one drink, and continue with plain water afterwards – This is especially good for people who spend hours<br />

after hours at the mamak restaurants. Just order one sweet drink and once it is finished, order plain water if you<br />

still need a drink.<br />

These tips are very basic and easy to apply. Healthy eating should be an integral part of our lifestyle and we should<br />

not feel burdened by it. So, let us celebrate our life by taking good care of our health. Happy dining!<br />

5<br />

National Kidney Foundation of Malaysia

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