Dining Out: Thai Cuisine


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:
  • Pad Thai noodles are stir-fried with a lot of oil, and often include eggs and peanuts.
  • Nam Prik (spicy peanut sauce) and Sao Nam (coconut sauce) are very high in fat.
  • Nam Pla and soy sauce are both high in sodium.
  • Watch out for peanuts, cashews, coconut, and any nut oils or sauces, which can be high in fat.
  • Avoid deep fried noodles and entrees.
  • Say “no” to the heavy sauces.
  • Avoid anything with full-fat coconut milk.
  • Tom Ka Gai (chicken in coconut milk soup)
  • Gaeng Keow Wan Gai (curry chicken with eggplant)
  • Gaeng Ped Gai (red curry chicken)
  • Gluay Kaeg (fried banana slices)

Healthy Finds:
  • You can often find a sweet, fat-free chili sauce.
  • Try sauces that are made with basil, chilies and lime juice.
  • Ask for more veggies and less meat or nuts in a dish.
  • Make sure meat is sautéed, stir fried (with vegetable oil) or grilled.
  • Thai Chicken (sautéed chicken with lots of vegetables and pineapple)
  • Poy Sian (sautéed seafood with cabbage, beans, and mushrooms)
  • Gai Yang (grilled chicken on cabbage and rice)
  • Tom Yam Goong (hot and sour shrimp soup)
  • Nuea Pad Prik (pepper steak)
  • 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:

 Try This Skip That
Request vegetable oil  Food made in lard or coconut oil
Chicken Duck
Fresh Spring rolls Fried Spring rolls
Steamed rice Fried rice
Hot & sour soup Coconut-based soup
 Steamed rice noodles Fried noodles

Back to Main Menu