If ordering takeaway and healthy eating were a Venn diagram, the overlap would... not be a lot. Let's be real, though: Sometimes a girl just needs some spicy peanut sauce in her life.
Traditional Thai food is made with flavorful, good-for-you ingredients. (Think: a colourful, vegetable-filled coconut curry made with dozens of health-boosting herbs and spices, served over an energising pile of rice.)
But, as with many cuisines, what you'll find in most restaurants is a higher-sugar, higher-salt, and higher-fat spin on many Thai dishes.
There's good news though: So many popular Thai options are still nutritious and filling (or at least can be with some slight order tweaks). After all, Thai cooking typically puts vegetables and other plant-based foods in the spotlight — and many options use coconut milk instead of cream and herbs instead of cheese, says dietitian Amy Gorin, owner of Amy Gorin Nutrition in New York City.
Here, Gorin shares some of her favourite healthier Thai dishes, along with little swaps you can make to create a healthier meal. (Unsurprisingly, you'll want to slurp down noodles in moderation and load up on all the veggies you can.)
The next time you stop by your favourite Thai spot (or find yourself perusing their menu for delivery), take this expert advice into account.
10 healthiest Thai food orders, according to a nutritionist
1
Green Papaya Salad
‘My number one tip for eating at a Thai restaurant is to start the meal off with a fresh salad,’ Gorin says. ‘So many Thai dishes —think fried meat with noodles in sauce — are delicious but heavy, so it helps to fill up on fresh veggies.
‘My go-to is a papaya salad with the dressing on the side,’ she adds. ‘It’s usually made with shredded green papaya, string beans, and tomatoes.’
Gorin likes to order the salad as an appetiser, but if you add some grilled protein to your order, it easily transforms into a light meal.
2
Chicken Satay
Any dish that uses grilled meat is a great way to get in some protein without loading up on too much oil, Gorin says.
Most Thai restaurants offer skewers of grilled chicken satay as a starter, but you can turn it into a meal by ordering it with a side of veggies and brown rice.
One thing to keep in mind: Satay sauce is usually made with peanut butter and some kind of high-salt soy, fish, or oyster sauce. While that’s totally fine in moderation, too much might make you feel very full or bloated, Gorin says.
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3
Spicy Beef Salad
Speaking of grilled meat, here's another protein-packed starter for you. If you’re in the mood for red meat but want to be mindful of saturated fat or portion sizes, this dish is a great choice, Gorin says.
In most spicy beef salads, vegetables are tossed in a citrus-y dressing and topped with a small-ish portion of grilled steak.
4
Whole Steamed Fish
Steamed proteins are a great choice if you're trying to stay on the healthy side of the menu because they don’t typically use any oil, and they’re generally lower in calories, says Gorin.
At Thai restaurants, fish is often steamed with aromatics (like ginger, lemongrass, and kaffir lime leaves) and served in a sweet-salty-spicy sauce. Gorin recommends ordering your sauce on the side so you can use only as much as you need (and avoid going overboard on salt in the process).
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5
Pad Thai (With Extra Vegetables)
‘I love Pad Thai, but it never comes with as many veggies as I’d normally want with an entrée,’ Gorin says. ‘So when I order it, I also order a side of steamed veggies (broccoli is my go-to) and mix everything together. This adds a lot of volume to the entree. I usually end up with so much food that I have enough for at least two meals.’
6
Green Curry (With Extra Veggies And Lean Protein)
Most Thai curries are made with a sauce of coconut milk, spices, herbs, a salty fish or soy sauce, and (yep) sugar. The sauce is rich and relatively fat- and calorie-dense, but a little goes a long way.
If you love Thai curry (who doesn’t?), know that you don’t need to skip it in order to keep fat and calories reasonable, says Gorin. Just order your curry with extra vegetables and a lean protein like chicken or tofu to balance out the meal. If you go for rice, make it brown to get more vitamins and minerals.
Once you’ve had enough, box up the leftovers for lunch or dinner the next day.
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7
Chicken Larb
Larb is a traditional Thai 'salad' made by stir-frying ground or chopped meat with aromatic vegetables, herbs, and spices, says Gorin. Typically, it's finished off with lime juice and fish sauce and served in lettuce or cabbage wraps, which means it’s rich in protein and veggies.
8
Basil Tofu
‘This is another go-to dish, and I’m a fan because of all the flavour and veggies,’ Gorin says. ‘Fried tofu is delicious, but if I’m looking to save some calories, I'll ask for the tofu not to be fried.’
Up the nutrition factor by ordering extra vegetables, and, as always, stick with brown rice.
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9
Tom Yum Soup
This classic Thai sour soup is made with a spicy broth, shrimp, and lots of veggies, says Gorin. Typically, you can choose between soup made with or without coconut milk. For a lighter meal, opt for the coconut milk-free version, which is lower in saturated fat and packs more of that satisfying sour flavor.
10
Fresh Summer Rolls
‘Fresh summer rolls are a great way to get some veggies into your meal, and choosing them over fried spring rolls saves you both calories and saturated fat,’ Gorin says.
If you want some extra protein, choose tofu or shrimp summer rolls. For an easy starter, just keep it simple with straight-up veggie rolls.
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From: Women's Health US
