For a more balanced cai fan plate, start with a rice portion that fits your appetite, then choose a protein dish and enough vegetables to make up a substantial part of the meal. Look at the trays before you order. A dish with a few pieces of cabbage in gravy may give you a smaller vegetable portion than a tray of leafy greens.
If you want less sodium, ask for gravy separately where possible. Check the total price before adding seafood, mixed dishes or extra portions. Different stalls count and price these items differently.
- Look for vegetables and a protein food before choosing extras.
- Choose the rice portion for the day you actually have.
- Ask how mixed dishes are priced.
- Use gravy and sauces to taste.
In this guide
Section 1 of 5
Build a plate from the trays in front of you
HealthHub’s My Healthy Plate uses wholegrains, a protein food and fruit or vegetables to help you put a meal together. At a cai fan stall, start with what is available. Rice is usually the staple. Egg, tofu, fish and meat are possible protein choices. Choose the vegetables you will actually eat. HealthHub’s My Healthy Plate guide
| What you want | What to ask or choose |
|---|---|
| A substantial vegetable side | Look for a tray with plenty of leafy greens or other vegetables |
| A protein dish | Ask which items are egg, tofu, fish or meat |
| Less added gravy | Ask whether you can have it separately |
| Wholegrain rice | Check whether brown rice is available and what it costs |
| A fixed lunch budget | Ask the price of your actual combination before it is plated |
Section 2 of 5
Check the price of mixed dishes
A vegetable cooked with meat or seafood may be priced differently from a plain vegetable. The way a stall charges for fish, special dishes and separate portions varies. Point to the items you want and ask for the total. If you are ordering for a child or a student with a set budget, practise that question together before the lunch rush.
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Section 3 of 5
Decide what to do with sauce and gravy
Some dishes are cooked in sauce before you order. The stall may still be able to leave off an extra ladle of gravy. If you want some, ask for it separately where possible and add what you need. HealthHub advises reducing sauces and gravies when cutting down on sodium. HealthHub’s guidance on salt and sauces
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Section 4 of 5
Try two orders for different days
For a long afternoon, you might order rice with tofu or fish and two vegetable choices, depending on availability and appetite. If your next meal is soon, choose a smaller portion that still suits you. Keep one backup order in mind for a day when the usual stall is crowded or your favourite dishes have sold out.
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Section 5 of 5
Economy rice ordering questions
Is brown rice required?
Choose what is available and suits your budget. You can have wholegrains at another meal.
Does a vegetable dish count as plain vegetables if it has meat?
It can contain both. Check the amount of vegetables and ask how the stall prices it.
Can I choose a fried dish?
Choose a dish you enjoy and use the other parts of the plate to add variety.