Making Healthier Choices When Eating Out: Thai Restaurant Edition
Eating out is a normal part of life, and enjoying your favorite dishes every now and then doesn’t have to derail your health and fitness goals. Thai cuisine, known for its bold flavors and fresh ingredients, can be both satisfying and nourishing - if you know what to order. With a few simple strategies, you can enjoy your meal without overdoing it.
Here’s your guide to making healthier choices at a Thai restaurant.
Start with Light Appetizers
Appetizers are often fried and heavy, but there are lighter options that keep you satisfied. Fresh spring rolls with shrimp or vegetables are a perfect choice. They’re low in calories, packed with fresh vegetables, and a great way to start your meal.
Tip: Avoid fried egg rolls and other deep-fried starters - they can add a lot of hidden calories without much nutrition.
Soups Can Be Filling and Nutritious
Thai soups like Tom Yum or Tom Kha are flavorful, broth-based, and nutrient-rich. They’re a great way to start your meal while helping you feel full and satisfied. Choose soups with lean protein like shrimp, chicken, or tofu, and ask for extra vegetables whenever possible.
Opt for Grilled or Steamed Proteins
Protein is an essential part of a balanced meal. Look for options like grilled chicken satay, steamed tofu, or grilled shrimp. These choices provide the protein your body needs without the added fat and calories from frying or breading.
Load Up on Veggie-Packed Stir-Fries
Stir-fried dishes are a great way to sneak in extra vegetables. Ask for “light oil” to reduce added calories. Pair your stir-fry with lean protein and a moderate portion of rice to create a balanced plate.
Enjoy Curries Mindfully
Thai curries are rich, creamy, and delicious - but they can also be high in calories. To keep your meal balanced:
Opt for a smaller portion of curry.
Pair it with extra vegetables and lean protein.
Consider sharing a curry with someone else or taking half home for later.
Be Smart About Rice
Rice can add up quickly in calories. Most Thai restaurants serve 2-3 times the portion you might need. Keep your serving about the size of your fist, and consider steamed jasmine rice over fried rice dishes to save calories and oil.
Watch Out for Deep-Fried Entrees
Fried dishes like crispy pork belly or fried fish are high in calories and unhealthy fats. Reserve these for occasional indulgences rather than making them a regular choice.
Noodles Are Okay In Moderation
You don’t need to cut out noodles completely. Lighter options include pad see ew with extra vegetables, or you can request a to-go box to put half a portion of your pad Thai out of sight for later. This way, you can enjoy your favorite noodle dishes without overdoing it.
Final Tips for Eating Out Healthy
Drink water or unsweetened tea instead of sugary beverages.
Consider sharing dishes or taking leftovers home to avoid overeating.
Focus on balance: lean protein, plenty of vegetables, and moderate carbs.
Eating out at a Thai restaurant doesn’t have to throw off your health goals. With these simple swaps and strategies, you can enjoy bold, flavorful meals while still feeling your best.
Let us know which cuisine you’d like tips for next!
