Eat Healthy, Travel Happy: Thailand

For travelers, Thailand presents a world of new experiences to be discovered, especially in its cuisine.

On a whole, Thai food is considered quite healthy due to the large amount of fresh herbs and vegetables used. However, some dishes can lean towards the unhealthy side, either due to the amount of oil, sugar or salt used, or the method of cooking, like deep-frying. Pad Thai, for example, is known to contain a large amount of sodium and is often fried with oil.

Fret not, health-conscious foodies, as there are healthy meals and dishes to be had in the land of smiles. The next time you’re traveling and craving for a healthy meal, look out for these:

The sweet-sourish papaya salad is a must-have while in Thailand, eaten as a side salad or a snack in itself. It’s also often served with additional condiments like sugar and chili sauce for those who want it extra sweet or spicy.

• Made mostly of shredded unripe papayas, dried shrimp and nuts, the Som Tam is rich in fiber and vitamin C - so, eat up!
• To make this healthy, skip the additional condiments and enjoy the natural taste of Som Tam.
• If possible, ask the street vendor for a less sweet version to have lesser sweet chili sauce or sugar added into your Som Tam.

If you’re a fan of our local ulams, nam prik would definitely catch your fancy. In actuality, nam prik refers to the spicy, salsa-like sauce made of chilies, garlic, shallots and shrimp paste - similar to our belacan. It can sometimes include minced meat as well.

• In Thailand, nam prik is eaten with servings of raw or boiled vegetables like cabbage, lady fingers, cauliflower or bitter gourd. Help yourself and fulfill your dailyservings of vegetables as nam prik is the perfect condiment for it.
• Nam prik can also be an accompaniment to grilled dishes like grilled mackerel.

The mung bean glass noodle salad is a healthy and wholesome meal to have, and can usually be found throughout Thailand. Lots of lime juice is used to give a sour punch to the glass noodles that is mixed with minced meat or seafood.

• The glass noodle salad can be quite healthy, provided sugar is not added to the meal and the ground meat is lightly browned, not fried.
• Go for healthier options like chicken or shrimp over red meat like pork.
• The salad also contains plenty of greens like the cilantro, chilies, tomatoes and onions, giving you the dietary fiber and nutrition you need.

Without a doubt one of the most popular exports of Thailand, tom yum, has the natural ability to pique one’s appetite and palate. If you’re looking to make healthy eating choices:

• Tom yum is a good pick, as its flavours come from herbs and spices like chili, galangal and lime instead of artificial flavourings.
• You have the option to bulk up the dish with protein, and a good choice would be lean meat like chicken or fish that will give you more energy for the day.
• Opt for a clear broth tom yum over a coconut milk-based tom yum. A coconut milk based tom yum would have more fat and calories than the clear version
  

You’re likely to find this dish in many Thai restaurants or seafood restaurants.

• Steaming is one of the healthier methods of cooking as it does not require much (or any) oil, and thus retains more nutrient in the food.
• The Thai style of cooking seafood relies heavily on the natural flavour from fresh ingredients like lime, lemongrass, garlic, ginger and fish sauce. Using more naturally-derived ingredients is better than relying on salt or artificial flavourings.

Tasty, meaty and yet healthy - the mackerel lettuce wrap is an ideal dish for travelers of all ages. Instead of a carbohydrate-rich wrap or pita bread, Thais opt for lettuce leaves for a healthy crunch. The only thing to look out for are small fish bones if the fish is served whole.

• Protein and vitamin-rich mackerel is also a good source of omega-3 fatty acids, a type of “good” fat that our body cannot produce on its own.
• The fish is usually grilled or lightly-seared, just enough to cook it and bring out its flavour.
• Other ingredients in this fish wrap could include rice noodles and fresh vegetables.

Spring rolls are truly an Asian dish, as it can be found in many variations throughout the region. If you’re feeling hungry and craving a mid-day snack, look out for these fresh vegetable spring rolls.

• While we may be familiar with deep-fried popiahs, the spring rolls in Thailand are mostly made of fresh rice noodle wraps and are not fried, making them low in calories.
• They are relatively low in protein and carbs, as the choice of fillings are generally fresh vegetables with some minced meat (chicken, pork or shrimp).
• Order a side of this to complement your main meal or as a different way to eat more vegetables.

You’re sure to find plenty of fruits in Thailand. Freshly cut fruit vendors are at almost every street corner, and for dessert, you can enjoy mango slices served with sticky rice (just skimp on the coconut cream and rice). It’s also easy to find freshly made pomegranate juice, baby coconuts and deliciousdragon fruit - take your pick and you’ll find yourself having your daily recommended serving of fruits each day!

For some people, traveling is the one time they let themselves feast and enjoy their food – which is well and fine, too. Trying new cuisines is half the fun of traveling, so let this article be a guide, instead of a rule book to dictate what you should or should not eat on the road. Eat what makes your taste buds (and your body) happy.