Eating out is part of life in Malaysia, and you don't need to avoid it to reach your goals. Small swaps add up.
Drinks first
A teh tarik or a sweet iced drink can carry more sugar than your whole meal. Ask for kurang manis or kosong, or switch to teh O kosong, kopi O kosong or plain water. This one change can save 150 kcal or more per drink.
At the mamak
- Roti canai: have one with dhal rather than two with curry.
- Thosai or chapati instead of roti canai or murtabak.
- Ayam tandoori over fried chicken.
- Ask for the kuah on the side.
At the hawker centre
- Soup noodles instead of fried noodles.
- Chicken rice: roasted, skin removed, plain rice instead of oily rice.
- Economy rice: half the plate vegetables, one or two protein dishes, one cup of rice.
- Fish: steamed or grilled over fried.
Portion tip
Use your hand: a palm of protein, a fist of rice, two fists of vegetables. Easy to judge anywhere, no app needed. FitAI Coach builds this into your daily meal plan.