Page 12 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Unhealthy Eating Pattern: 3 High and 1 Low

Fat

Sodium

Sugar Fibre

High in Fat

• Easy on the greens, restaurant dishes often come with lots of meat and
fatty gravies (e.g. chicken rice in Portuguese sauce, rice with deep-
fried fish fillets in cream corn sauce, spaghetti bolognese, curry rice with
deep-fried pork chops).

• Restaurants use much oil for cooking or add “boiled oil” as a finishing
touch to enhance food flavour, which will further increase the fat
content.

• Many people will unknowingly choose crispy food and other dishes that
are not often prepared at home when eating out. For example, they may
choose dishes prepared by deep-frying, braising, pan-frying and stir-
frying, which are all high-fat cooking methods.

• Frequent and excessive intake of high-fat food can lead to weight gain
and increased risks of cardiovascular diseases and cancers.
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