Why Takeout Meals Are Packed with Carbs – And How to Tell If You're Overeating

Grabbing lunch from the hawker centre or ordering a quick dinner online is part of daily life for many Singaporeans. But have you ever noticed how takeout meals always come with a huge portion of rice or noodles?

(Art: Chern Ling)

While convenient, these ready-to-eat meals often contain more food—and more calories—than we actually need. Over time, this can lead to weight gain, poor energy levels, and other health concerns.

🍝 Are You Eating Too Much? Try This Quick Test

Next time you order nasi lemak, ramen, or pasta, try this:Pour the food into a regular-sized plate (about 25cm across).

If the portion barely fits—or overflows onto a second plate—you’ve likely received more than one serving.

Dietitians suggest using the “My Healthy Plate” guideline for every meal:

• 🟨 ¼ plate: Wholegrains or complex carbs (brown rice, wholegrain noodles, etc.)

• 🟥 ¼ plate: Lean protein (fish, chicken breast, tofu, legumes)

• 🟩 ½ plate: Fruits and vegetables
  

Tip: One standard bowl of rice (100g) provides about 200 calories. Many takeout meals easily serve double that, especially when the rice is heaped!

(Photo: iStock)

🔢 How Many Calories Do You Really Need?

Your daily calorie needs depend on your gender, age, weight, and activity level. But here’s a general guideline:

Gender	Calories per Meal	Snacks
Women	400–500 kcal	100–150 kcal
Men	500–600 kcal	150–200 kcal

🧠 For example, one full portion of white rice (~200g) can already contain over 250–300 kcal—that’s half of a woman’s recommended meal calories just from rice!

(Art: Chern Ling)

🥗 Easy Ways to Control Your Portions

Here are some practical tips to manage your portions better:

1. Don’t eat straight from the container. Use a proper plate to visualize how much you’re eating.

2. Use a 10cm rice bowl to measure your carbs. Avoid eating from overfilled bowls.

3. For noodle soups like mee rebus, mee siam, or ban mian, leave behind at least ¼ of the noodles.

4. Avoid filling your soup or porridge bowl to the brim. Leave a gap of about 1.5cm from the top.

Still unsure? Use calorie tracking apps (like MyFitnessPal or HealthHub) to estimate your meals.

(Photo: iStock)

✅ Final Thoughts: Eating Healthy Is About Balance, Not Restriction

You don’t have to stop eating out—but understanding how much you’re really eating helps you make smarter choices.

By balancing your plate with the right portions of carbs, proteins, and vegetables, you’ll feel fuller, healthier, and more energized—without the guilt.