Characteristics:
Dishes are usually packed with lots of fresh ingredients, and have many hot, spicy, flavorful, along with some sweet and sour options.
Common Ingredients:
These foods feature chili peppers, rice, noodles, sugar, citrus fruits, fish, chicken, and fresh vegetables. They’re often light in fats and meats, and heavier in noodles and vegetables.
Hidden Dangers:
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Pad Thai noodles are stir-fried with a lot of oil, and often include eggs and peanuts.
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Nam Prik (spicy peanut sauce) and Sao Nam (coconut sauce) are very high in fat.
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Nam Pla and soy sauce are both high in sodium.
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Watch out for peanuts, cashews, coconut, and any nut oils or sauces, which can be high in fat.
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Avoid deep fried noodles and entrees.
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Say “no” to the heavy sauces.
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Avoid anything with full-fat coconut milk.
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Tom Ka Gai (chicken in coconut milk soup)
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Gaeng Keow Wan Gai (curry chicken with eggplant)
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Gaeng Ped Gai (red curry chicken)
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Gluay Kaeg (fried banana slices)
Healthy Finds:
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You can often find a sweet, fat-free chili sauce.
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Try sauces that are made with basil, chilies and lime juice.
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Ask for more veggies and less meat or nuts in a dish.
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Make sure meat is sautéed, stir fried (with vegetable oil) or grilled.
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Thai Chicken (sautéed chicken with lots of vegetables and pineapple)
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Poy Sian (sautéed seafood with cabbage, beans, and mushrooms)
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Gai Yang (grilled chicken on cabbage and rice)
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Tom Yam Goong (hot and sour shrimp soup)
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Nuea Pad Prik (pepper steak)
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Khao Newo Kaew (sweet sticky rice)
The Big Tip:
Watch out for Sator Beans! They’re very much an acquired taste, one that will stay with you for hours, tainting everything you eat with a pungent odor—not pleasant if you’re not prepared for it!
Substitution Ideas:
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Try This |
Skip That |
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Request vegetable oil |
Food made in lard or coconut oil |
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Chicken |
Duck |
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Fresh Spring rolls |
Fried Spring rolls |
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Steamed rice |
Fried rice |
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Hot & sour soup |
Coconut-based soup |
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Steamed rice noodles |
Fried noodles |
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