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What are fast foods?

Fast foods are usually purchased at an outlet featuring quick service and convenience.

Can we consume fast foods?

You can eat fast foods as part of a healthy diet.

Choose wisely and limit your intake to twice a month because fast foods are usually high in fat, cholesterol and sodium (salt).
Below are some guidelines :

  • Order grilled chicken in place of fried chicken or fried fish.
  • Order small fast food meals – not large ones.
  • Know the fat content of various food choices. Select a meal with less than 20 to 25 grams of fat. For example, choose a grilled chicken sandwich without mayonnaise (for 8 grams of fat) and a regular order of fries (for 12 grams of fat); or have a small cheeseburger (for 13 to 20 grams of fat) and skip the fries.
  • Avoid desserts, sweets, milk shakes, pies with your fast food meals.
  • Omit mayonnaise to reduce calories (1 tablespoon mayonnaise = 100 calories) and add mustard, tomatoes, lettuce, pickles and/or onions instead.
  • Choose low calorie soft drinks, low-fat milk, fruit juices, tea or water and avoid high calorie beverages.
  • Avoid fried foods. Calories double up in deep-fried foods.
  • Limit amounts of high calorie dressing such as thousand island, mayonnaise, pasta salads, potato salads, cheese, nuts and seeds. Eat lots of lettuce, tomatoes, mushrooms, green peppers, carrots, celery and cucumbers. Use low-calorie dressing such as olive oil and italian dressing.
  • Carry a piece of fresh fruit e.g. banana, apple or orange to include with your meal.
  • Select a baked potato. Top with cottage cheese, chili/tomato sauce, chili or two tablespoon of grated cheese and/or sour cream.

Energy and fat content of fast foods

Calorie content of fast foods depends on :

  • Size of the item.
  • Addition of sauces or bread crumbs.
  • Cooking method (fried or broiled).
  • Calorie content of raw ingredients before preparation.

Refer to the table below :

Fast Food Serving Size Energy (kcal) Fat (g)
Portion Weight (g)
Chicken
Fried chicken, various portions 1 piece 120 271 14.9
Mashed potatoes 1 cup, regular 94 87 0.7
Bun 1 piece 29 100 2.5
Coleslaw 1 cup small 74 62 3.0
French fries 1 cup small 90 290 16.1
Chicken wing 1 piece 69 166 9.9
Chicken drumstick 1 piece 65 166 2.8
Chicken breast 1 piece 127 307 15.0
Burger
Beef burger 1 whole, regular
125
317
11.3
Cheese burger 1 whole
124
341
14.3
Coney dog 1 whole
145
433
24.5
Fried fish cake with bun 1 whole
115
282
13.0
Hot dog 1 whole
82
225
11.5
Spaghetti
Spaghetti with cheese and meat sauce 1 bowl
440
444
1.3
Spaghetti with chicken, mushroom 1 bowl
526
463
1.1
Pizza
Pizza with pepperoni 1 piece
53
155
9.2
Pizza with chicken and pineapple 1 piece
94
268
14.2
Pizza with beef, chicken, onion 1 piece
94
242
7.9
Pizza with chicken curry and peas 1 piece
70
200
7.9
Pizza with beef curry and peas 1 piece
53
132
4.8
Pizza with beef onion 1 piece
53
136
5.0
Pizza with onion, tomatoes 1 piece
93
149
1.9
Pizza with chicken, mushroom, tomato 1 piece
94
202
4.3
Pizza with beef, salami 1 piece
53
94
1.2
Sandwich
Sandwich with tuna fish 1 whole
138
241
1.5
Sandwich with fish, salad mayonnaise 1 whole
145
328
13.5
Sandwich with chicken, salad 1 whole
168
481
27.8
Sandwich with pepperoni, salad 1 whole
100
182
2.8
Satay
Chicken satay 1 stick, 4 pieces
10
23
0.6
Beef satay 1 stick, 4 pieces
12
25
0.8
Mutton satay 1 stick, 4 pieces
11
24
0.8
Satay sauce ½ cup
86
24
1.1
Miscellaneous
Fried rice with chicken piece 1 plate
330
591
17.5
Chicken soto 1 bowl
493
512
28.2
Martabak 1 piece
146
231
9.2
Martabak sauce ½ cup
95
73
3.2

 

References :

  1. Manual Prime and Supportive Messages for Healthy Eating (1997) National Working Group on Healthy Eating, Ministry of Health Malaysia.
  2. Nutrient Composition of Malaysian Foods (1997) 4th Edition, Institute for Medical Research.

 

Last reviewed : 20 April 2012
Writer : Norafizah bt. Mohd Nordin
Noor Safiza bt. Mohd Noor
Reviewer : Harizah binti Mohd Yaacob

 

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