How to Eat Healthy at a Thai Restaurant

What to order

  1. Summer rolls (fresh spring rolls--NOT fried)
  2. Papaya salad
  3. Yam talay (seafood salad)
  4. Chicken satay (with sauce on the side and use as little as possible)
  5. Curry dishes without the rice (ex: Grilled curry chicken or Jungle curry)
  6. Tom yum soup
  7. Chicken larb (WITHOUT the rice)
  8. Pad Thai (with minimal noodles)
  9. Pla Nueng Manao (poached lime fish)
  10. Stir-Fries
  11. **If you must order rice, ask for steamed brown rice
  12. Beverages: Water or UNsweetened tea
  13. Booze: If they offer or have a bar, see the 'Alcohol' page HERE


  1. Fried spring rolls
  2. Fried rice
  3. Crispy fish (or anything else breaded and fried)
  4. Sweet chili sauce
  5. Desserts (like fried bananas)
  6. The Thai beverages (teas--they usually have lots of added sugars)

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

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