If trying to eat healthily is one of your goals for 2018, this one’s for you.
There's been a lot of buzz about clean-eating nowadays, but the truth is when it comes to clean-eating, many of us are as misguided as people who believe cheap Omakases exist and often question why our weights are not budging. So, here’s some scientifically-backed FACTS about keeping your body shape in check:
1. Calories do matter
Some people think that just by eating clean, they can get away with eating a lot, but that’s false.
Food you eat = Energy in, Exercise/Living = Energy out
If energy in > energy out, you put on weight – do the opposite and you lose weight. That is the very basis of weight loss/gain. And of course, if you want to just maintain, eat calories equal to your energy expended!
Generally, women need 1500 kcal and men 2000 kcal daily just to live their everyday lives, exercising excluded (we know, life is unfair like that). If you are more active that number might be slightly higher; likewise, it will be lower if your primary day-job is clicking away seated behind a computer.
In short, it is critical to balance your daily calories. An app like MyFitnessPal will help make that job so much easier.
2. Different foods have different calorie make-up
Foods in general are made up of 3 Macro-Nutrients which have different functions in body composition.
Carbohydrates (4 kcal per gram):
Most fruits and vegetables, grains, breads and pastas fall under this category. Sugars of all types can pile on carbs very quickly so it means you also have to watch out for secret calories from sauces and beverages.
Protein (4 kcal per gram):
Most meat will have varying percentages of protein, with cuts like chicken breast, pork chops and beef sirloin being leanest. For the vegetarians, you can consider beans and legumes like chickpeas and edamame or tofu. Dairy like fat-free Greek yogurt (not natural yogurt or your fav fro-yo, sorry to break it to you) and low fat cottage cheese are also great protein sources.
Fats (9 kcal per gram):
Examples include all oils, fatty animal parts like bacon, pork belly, chicken skin, beef rib-eye. Cheese, salmon and egg yolks are some food you might enjoy that are high in fats. Also of note are supposed health foods like avocado, nuts, seeds and coconut!
*bonus* Alcohol (7 kcal per gram):
Surprise, surprise our favorite elixir has calories too. Alcohol exists in the grey area between fats and carbs and is in a nutritional (or lack thereof) league of its own. Best to eliminate, good to consume in moderation.
On this note, a general tip for dieting would be to avoid calorie-heavy drinks (unless it's Starbucks and maybe you're out being basic with your gals) because they don't fill you up as much and are often gone in a flash. Instead, it is best to spend your calories on food that can make you satiated and have high volumes, such as high fiber foods like broccoli.
3. Have the big picture in mind
There are many health benefits to eating clean such as taking in the good fats, vitamins, fiber, iron, hormonal balance etc, but if losing weight/fats is your primary goal, there’s no need to complicate things and fuss too much on it being non-GMO and organic or whatnot, just stick by the 2 golden rules of caloric balance above.
Also, PSA: GF means gluten-free, it only matters if you are medically diagnosed to be gluten-intolerant (like how some people are lactose intolerant) which most of us are not, so don’t let hipster cafe labeling fool you into overspending on weird food!!!
Now that we have our “Basic Theory of Dieting” out of the way, let’s talk options:
Salads or Protein/Grain-Bowls
This goes without saying, but you must take in mind your choices at these places still matter.
For example, you can get a salad filled with cheese, bacon, and a mayonnaise-based dressing, call it a “Caesar Salad”, and have it clock in at over 700 kcals or opt for a custom salad of non-starchy greens, lean meat and a light soy-sauce based dressing for under 400 kcals.
Here’s a curated list of salad joints, filtered by location and price, that are certified “Can Go” (not overpriced for its food, tastes decent even for a salad, relatively accessible from workplace) based on personal experience.
Note: $ = $5 to $10 | $$ = ~$10 to $15
Tanjong Pagar
Salad Co. Sg ($)
I would say this is your typical salad stop but Special thing about this place is that they have a "No Base" option for lettuce haters!
Location: #01-17 International Plaza
Hours: Weekdays, 10 am - 4 pm
Kipos Gourmet ($$)
There are many health food joints in Tanjong Pagar, but if I were to recommend an alternative to the mainstream Daily Cut, Kipos would be it. The service is great, they have clear nutrition labels online, and their prices are also affordable starting at $7-8 for their healthy Sous-vide Chicken Rice set.
Location: #B2-19 Tanjong Pagar Centre
Hours: Weekdays, 8.00 am - 8.30 pm & Sat, 11.00 am - 6.30 pm
Raffles Place
Happy Tummy ($)
Location: #B1-11 One Raffles Place
Hours: Weekdays, 8.00 am - 9.00 pm & Sat, 9.00 am - 3.00 pm
Urban Mix ($$)
Opened by the guys behind Vatos Urban Tacos, expect some Kor-Mex influences here, setting it apart from most normal salad places.
Location: #B1-01A One Raffles Place
Hours: Weekdays, 11.30 am - 8.30 pm & Sat, 11.00 am - 3.00 pm
Downtown
Dosirak ($$)
Dosirak offers a healthier take on Bibimbap with their marinated, lean protein taking the spotlight.
Location: #01-44 OUE Downtown Gallery
Hours: Weekdays, 11.00 am - 8.00 pm & Sat, 11.00 am - 3.00 pm
Ssam ($$)
Ssam is a Korean dish where meat is wrapped in leafy vegetables - well looking at the picture below, you can see why they named the place after it. Not your typical salad, there is a focus on appetizing Korean flavours and toppings like kimchi.
Location: #B2-45 Marina Bay Financial Centre
Hours: Weekdays, 9.00 am - 5.00 pm
Other Notable Places
The Salad Corner ($)
This, I believe is the OG cheap salad joint, with the line of office ladies appearing here daily speaking for that fact.
Hours: Weekdays, 10.00 am - 7.00 pm (Amoy outlet until 2.30 pm only), closed on PH
Cold Storage ($)
Hey don't knock it until you've tried it, this might be news to you but Cold Storage has in-house salad bars in selected outlets at affordable prices and legit ingredient choices. Good when there's no cheaper option around but you're tight on budget.
Location: Multiple, notable ones are #01-05 Altez @ Tanjong Pagar | #B1-17 Bugis Junction | #B2-15 The Heart @ Marina One | #B1-01 Raffles City Shopping Centre | #B2-03 One North
Hours: 8.00 am - 10.00 pm (Salad Bar usually closes around 9.00 pm)
Wafuken ($$)
This place is legit the holy grail of clean eating because they sous vide all their proteins so there is little to no added fats from oil, and they show clearly the weight of their items so it's super conducive for those tracking macronutrients!
Hours: Weekdays, 11.00 am - 8.00 pm & Sat, 11.00 am - 3.00 pm (OUE only)
The Daily Cut ($$)
Honestly a cut above the rest in taste, The Daily Cut is one of the pioneers of protein bowls in SG.
Location: #B1-31 One Raffles Place | #B2-16 Tanjong Pagar Centre | #B2-41 The Heart @ Marina One | #01-28 Galaxis @ Fusionopolis
Hours: Weekdays, 11.00 am - 8.30 pm & Weekends, 11.00 am - 3.30 pm
WHEAT Baumkuchen ($$)
They serve Japanese-inspired grain bowls with many pre-set options reminiscent of a Bento, definitely an interesting alternative.
Location: #B1-32 One Raffles Place | #02-02 Asia Square Tower 2 | #01-19 International Plaza | #B2-33 The Heart @ Marina One | #B1-08 Republic Plaza
Hours: Daily (closed on PH, some branches weekdays only), 10.30 am - 9.30 pm
Super Simple ($$)
Think of this as the cheaper alternative to the above places, limited and basic (or Super Simple) toppings but they are really generous with what they give.
Hours: Weekdays, Lunch 11am - 2.30pm & Dinner 5.30pm - 8pm
Places with Clear Nutritional Information
Have you ever read the back of your cereal box with the black box and all the numbers? Imagine that, but with hot cooked food.
Saladstop! ($$)
I did not include this in the curated list above because it is quite overpriced for a salad, ranging around $10 with meat added. It, however has caloric information easily available on their website (with a handy order in advance function to boot!) so it is super useful for those hardcore calorie-counters.
Location: Multiple branches across Singapore
Hours: 8.00 am - 8.30 pm (Varies with branch)
Stuff'd ($)
Similar to Saladstop, Stuff'd also has a nutrition calculator. Though not as healthy as it touts itself to be if you overload on the carb-ful options like rice in a flour tortilla, they can provide a rather convenient balanced meal through their daily bowls. Plus it's halal.
Location: Multiple branches across Singapore
Hours: Daily, 10.30 am - 9.30 pm
The Soup Spoon ($$)
The Soup Spoon serves up hearty soups with a portion of it being on constant rotation so you won't get bored, and they publish nutritional facts online. If you happen to be near a "Union" outlet you will also be rewarded with their more substantial siblings, The Grill Knife and The Salad Fork, which cater to high protein and low-calorie diets respectively.
Location: Multiple branches across Singapore
Hours: Differs between outlets, check the link above
Guzman Y Gomez ($$)
Great, authentic tasting Mexican food? Check. Nutrition facts and healthier options like a Burrito Salad? Check. Located in the CBD? Check as well. GYG is one of those almost-fast food chains that don't get as much recognition here in SG (they are everywhere in Australia) but my personal experience says they should.
Location: Multiple branches across Singapore
Hours: Differs between outlets, check the link above
All Fast Food joints ($)
This is hands down the biggest diet hack ever. In some fitness circles they call this IIFYM (If It Fits Your Macros), meaning you can eat anything you want no matter how "bad" it seems as long as your daily protein and calorie intake are kept in check. Since fast food is basically like factory food, you can surely take their nutritional listing to be true - so go on and eat that Big Mac at ease, just make sure to set aside 500+ calories for it.
Be cautioned that if you choose to do this the other meals of your day will have to be more nutrition-rich and/or lower in calories to balance it out.
Here I have some useful links for you weight-watching fast food junkies (what an oxymoron).
Nutrition Facts Links: McDonald's | KFC | Subway | Burger King (US menu but close enough)
Hawker Food in combination with HPB website ($)
Yes, you read this right, it's not just fast food you can diet-hack, you can do it with your favorite Char Kway Teow too! (although at 700+ calories we would not recommend it often because it means the rest of your day is just salad) Health Promotion Board actually has a pretty extensive library of nutritional info on common hawker foods based on an average serving, account for slightly higher fat content if your hawker uses extra lard though.
Yes! Now I can feel safe eating all these delish food at Hong Lim.
Home Cooking
Duh, you get to control exactly how much oil you are using and how much protein goes into the meal to fuel your gym gainz - just make sure you’re not making stuff like this though...
As you can see, the point of this article is not to tell you to only eat salads, instead it is the opposite. By knowing that you are in control of what you eat and your overall calories and macronutrients, you can really learn to indulge or eat cheap with hawker/fast food/sinful café food occasionally without going overboard. So go out there and eat, just be mindful and you won’t get FAT like us.
- Zyan (NOT a certified nutritionist, please do further research if you are skeptical about what I said here although my Men's Health subscription should back me up)