Low Calorie Thai Food | A Registered Dietitian's Recommendations
Thai food is one type of cuisine that our clients are always surprised to find out they can still eat while trying to lose weight. But, while Thai restaurants offer some great selections for those on their weight loss journey, there are also plenty of unhealthy options filled with empty calories. Here are some of our best tips for avoiding those pitfalls and staying on track with your nutrition goals the next time you have a craving for Thai food!
Add veggies
Loading up on veggies is one of the best ways to make any restaurant meal more nutritious and lower calorie. And luckily, Thai restaurants have several tasty options. Start your meal off with a fresh summer roll or crunchy papaya salad, opt for a side of mixed vegetables in place of white rice or noodles. Choose a stir fry for an entree; they are loaded with tasty veggies.
2. Watch the carbs
Carbs are a great source of energy, but it's best to avoid overloading on refined carbs like white rice and noodles. A single serving of white rice (half a cup) is 160 calories and 36 grams of carbs. Many Thai restaurants will serve meals like curry with a sixteen ounce container of white rice–meaning that portioning out a single serving instead of eating the whole thing could save you 480 calories! Also, pay attention to how many combined carb servings you are having from different sources, such as: rice, rice paper, and noodles. Go for complex carbohydrates that contain fiber, like veggies and brown rice, to keep you fuller for longer.
3. Watch the fat
Added fat in the form of oil is one of the quickest ways to rack up excess calories. Opt for grilled or steamed items instead of fried. Instead of fried spring rolls, choose fresh summer rolls. Instead of deep-fried orange chicken, opt for stir-fried sweet-and-sour chicken. Have steamed brown rice instead of fried white rice. Each of these individual swaps could save 100 to 250 calories!
4. Include grilled or steamed protein
Thai restaurants have an abundance of flavorful, filling, muscle-building protein options. Filling up on protein will reduce the need to overeat on refined carbs like white rice and high-fat sauces. Chicken satay, basil tofu, chicken larb, and jungle curry with chicken or seafood are all great protein-filled options
5. Watch the portion sizes
It’s good to keep in mind that some Thai restaurants can be very generous with their portion sizes. Remember to eat slowly, savor each bite of food, and place the fork down in between bites. When you feel yourself starting to get full, slow down even further. Try to recognize when you feel satisfied but not overly full. Then, save your leftovers for later!