“Carbohydrate products such as wheat, pasta, macaroni and potato are considered cheaper than meats and seafood, which may explain why food-stall masters and peddlers particularly are more generous with them, ” she said.
If you’re budget-conscious and opted for a value or set meal, you could also be busting your calorie intake, said Tung Yee Nei, the lead nutritionist from Ventrickle, a Singapore-based nutrition app and food calculator.
“Consumers tend to equate larger portions with getting more for their money, even if it leads to food waste or unhealthy eating habits, ” she said. So “food providers may aim to satisfy customers by offering portions that are larger than the standard size”.
HOW MUCH DO YOU ACTUALLY NEED TO EAT?
“Your actual caloric needs vary according to age, activity level and weight goals, ” said Diane Seto, a senior dietitian from Mount Elizabeth Hospital. Generally, the average daily caloric requirements are 2,200 calories for men and 1,800 calories for women. Based on those recommendations, a meal should n’t exceed 600 calories for men and 500 calories for women:
- Men: 500 to 600 calories per meal; 150 to 200 calories per snack
- Women: 400 to 500 calories per meal; 100 to 150 calories per snack
In reality, just how much extra food could you be eating? Take rice portions, for example, said Seto. That serving of rice could measure a full cup or 200g, instead of the recommended half cup or 100g, she said, citing the guidelines from My Healthy Plate.
If you finish up everything in your packet of nasi padang, for instance, you could be consuming more than 200 calories just from the rice alone. That is already half of a woman’s caloric limit in a meal.