Eating Ethnic Part 2: What to Choose (and Avoid)

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We look at Asian cuisine, with a focus on Thai and Vietnamese food, to see what delicious dishes best fit into your medical weight loss plan!

In part 1 of our eating ethnic series, we explored Japanese, Indian, and Mediterranean foods. Now we’re going to push the boundaries even further! For Part 2 we explore Asia with a focus on Thai and Vietnamese food. We think you’ll be pleasantly surprised at what lies beyond chicken satay!

Thai: As Thai food becomes more mainstream, we’re betting there’s at least one Thai restaurant within striking distance of your hometown. If you’ve never had Thai food before, you’ll be amazed at the vast array of flavors served up on one plate! Thai food uses lots of coconut and ginger along with fresh spices, which gives its dishes their signature punch. Thai cuisine also features lots of vegetables, fruits, and fish, which can make it a healthy choice as well. Some healthy and delicious dishes to try: Som Tum (a green papaya salad) or Tom Yum Kai (hot and sour soup) for starters. For an entrée, try a Thai specialty: fresh fish, either steamed or grilled, served with vegetables.

Avoid: Curries, sauces, or soups made with peanuts or coconut milk, or anything fried. A signature Thai dish—pad Thai—is loaded with peanuts and oil and should be eaten in moderation. One trick with curries is to ask for the sauce on the side (lots of restaurants will package their takeout this way anyway), and just use a few tablespoons for a taste. Also, the heavy portions of rice and noodles can pile on thecalories if you’re not careful. Again, portion size is key here—focus on the protein and vegetables, and add just a little rice and sauce as a garnish. Many Thai restaurants also offer brown rice as an option, so ask.

Vietnamese: It’s right near Thailand, but Vietnamese food has its own distinctive flavor profile. Because of this, it can be a great way to inject a lot of new seasonings and textures into your medical weight loss plan. Better yet, Vietnamese cuisine can be very healthy—because curries aren’t usually featured, you avoid large amounts of fat and calories with heavy sauces. Signature Vietnamese dishes feature noodles, usually paired with protein and vegetables, which are light on the sauce. Grilled entrees like chicken, pork, or fish are another healthy option; they’re delicious when rolled up with rice paper or rice crepes and dipped (lightly) in an array of sauces.

Avoid: The diet danger of Vietnamese food lies primarily in oil. Many dishes are stir-fried, and oil may be used liberally in sauces (without you even realizing it). Steer clear of stir-fried dishes, and ask your server for dishes that are prepared without oil. The beauty of ordering steamed or grilled entrees that provide dipping sauces is that just a small amount packs lots of unique flavors without loading up on fat and calories.