Healthy Malaysian Food You Should Be Eating Instead!

Malaysia is acclaimed for a wide assortment of food; from traditional dishes that are presented by the diverse Malaysian ethnicities to current fusion cuisines. Some of the most delicious food in Malaysia additionally happens to be among the greasiest, which represents a problem for weight watchers. Who would want to miss out on the amazing food?

And nobody would want to encourage weight gain as well. Indeed, even morning meals are generally sinful; the all the most well known, most loved dish is Nasi Lemak and it literally translates into fat rice! Even so, that does not mean that our all beloved local dishes are unhealthy. Eating out at eateries can be nutritious and healthy. When eating out, endeavor to eliminate all those deep fried foods or asked for smaller portions. Pick menu things that contain natural products, vegetables and whole grains. The most important thing is to keep up great dietary patterns and to pick healthier options. Truth be told, there are a few options that you can have without agonizing over unhealthy admission as they contain the correct blend of carbohydrates, fiber and protein. To go on your day in a less calorific manner without missing the great Malaysian flavors, attempt these healthy food Malaysia when eating out at the kopitiams (Chinese coffee houses), mamak (Indian Muslim eateries), or streetside warungs (Malay stalls).

Healthier Alternatives to our Local Favorites


Economy Rice over Fried Rice
Malaysians loves Fried Rice but what they might not know is that with a plate of Fried Rice, it is not only one cup but three full cups of rice. Not only that, because of the oil and flavours used, Fried Rice amounts up to 1000 calories and over 50 grams of fat! Which means that you would have take up half of the recommended daily calorie intake in just one meal.


Instead, you should try the healthier alternative which is Economy Rice. Not only does Economy Rice great for saving money, you could choose any dish you’d like to have with your rice. You can opt for less rice and go for some stir fried vegetables and steamed fish. That would make up to about 400 to 500 calories and has a balance of protein, carbohydrates and healthy fat to keep you full and not sluggish. You would also be saving yourself about 600 calories and 40 grams of fat.



Thosai over Roti Canai
One of the most commonly ordered food amongst Malaysians is Roti Canai. This plain flat bread is commonly found in Mamaks which is a popular place for Malaysians to hang out. Roti Canai is made from flour and ghee, however it is full of oil and butter as well. Before dipping it in curry or sambal, the plain Roti Canai has already about 300 calories. Eating too many Rotis if on a daily basis could result in high cholesterol levels and heart diseases.

Alternatively, you can opt for Thosai or even Chapatti. Thosai is also a sort of flat bread that is commonly found in Mamaks but one piece of it has under 200 calories. Not only that, it is also a more nutritious option because it is made from rice, fenugreek seeds and split black lentils.



Nasi Kerabu over Nasi Lemak
One of the most famous authentic Malaysian dish is Nasi Lemak. It is well known to be consumed at any time of the day. Malaysians eat Nasi lemak for breakfast, lunch, dinner and even supper. Nasi Lemak is a dish made with rice infused with coconut milk and usually comes with some roasted peanuts and sambal (chilli paste). Although the rice on its own is not too bad, it’s the side dishes that we pair with it that is the killer. On top of that, it does not come with vegetables but only a few slices of cucumber. Not a very balanced diet. An average plate of nasi lemak has over 800 calories and approximately 65 grams of fat.

On the other hand, Nasi Kerabu is the healthier option which is similar to Nasi Lemak. Nasi Kerabu is usually served with lots of green vegetables, some herbs and toasted coconut. An average plate of Nasi Kerabu served with a piece of grilled chicken has about 380 calories. That is half of what Nasi Lemak has! Not only that, it is also a more balanced alternative, filled with fiber, protein and carbohydrates and you even save about 50 grams of fat!



Tandoori Chicken over Fried Chicken
With the many options of chicken being available in our beloved country, Malaysians are still always opting for Fried Chicken. Just look at the options we have, no matter where we go, there is always fried chicken available on the menu! One thing to keep in mind is that fried chicken absorbs oil like a sponge! One piece of fried chicken would contain approximately 400 calories and 25 grams of saturated fat soaked in it.

However, what people don’t realize is that we have a better option which is the famous Tandoori Chicken. Not only is it a healthier choice but it is covered in spices and is very flavorful. By swapping, you would be saving about 200 calories and 15 grams of fat from your diet.



Soup Noodles over Curry Mee Sounds tough right? Who doesn’t love the spicy, rice and very well known Curry Mee? We know we do! However, as a typical Malaysian Curry Mee is prepared with plenty of coconut milk and oil, it is high in calories and fat although super tasty. One bowl of this sinful delicacy contains over 600 calories and 40 grams of fat. Not recommended for the weight conscious individuals.

But, if you insist on having noodles with soup, try to go with noodles with clear broth. These noodles are generally served with healthier condiments and sides and you can save yourself about 200 calories and 30 grams of fat!



Fresh Popiah over Fried Popiah
Also commonly known as spring rolls, fried popiah is a deep fried roll that has various fillings depending on choice. However, did you know that one tiny piece of this has about 100 calories? And we all know that one is definitely not enough when you start eating it. And this is just an appetizer or snack.

So instead, swap it with rolls that are made with rice paper or seaweed spring rolls. These rolls, even bigger in portion, would only contain 160 calories. It is usually packed with fresh vegetables and is definitely a better option!



White Rice over Briyani Rice
Briyani is one of the most commonly eaten food in Malaysia. Briyani is steamed rice mixed with a lot of spices, vegetables and sometimes with the meat of your choice. However many might not know that one cup of this would contain more than 300 calories and 20 grams of fat.

Hard to do but it is always best to keep it simple and swap it for plain white rice. Although the difference in calories might not be alot with 100 calories, the difference in fats will definitely convince you to swap it because a cup of white rice would only come close to about 0.5 grams of fat.



Fresh Banana over Pisang Goreng
A very popular snack among Malaysians, pisang goreng is a deep fried banana fritter. One piece of this has about 120 calories and let’s be real, we would probably eat like 3 at one go and that would bring you about 360 calories.

On the other hand, a fresh banana, still great as it is would only contain about 100 calories and definitely would be better because its not soaked in oil or batter. Not only that, a banana would bring you protein and sustained energy to keep you going.



Teh O over Teh Tarik
Teh tarik is one of the favorites among Malaysians. Teh Tarik is tea mixed with lots of condensed milk. It is usually very sweet and high in fat. With every cup that you drink, it has 180 calories, 6 grams of fat and 20 grams of sugar! That amount of sugar is almost as much as the daily recommendation but just in one cup.

So swap it for Teh O, which eliminates the condensed milk and left with only sugar but you could always ask for less sweet. Or you could go for Teh O Limau as well. One cup of this would save you about 100 calories and 15 grams of sugar!

Other Alternatives
Although finding healthy food Malaysia is quite challenging, there are always a few habits that we could pick up to ensure that we stay healthy. So keep these tips in mind the next time you’re out:

• Go for grilled or steamed food rather than deep fried

• Use less sauce

• Request for less sweet drinks

• Lessen street snacks

• Instead of carbs, ask for less and more vegetables