Thai

Learn to do the taste of Thai the Weight Watchers way.

Article By: WeightWatchers.com

It's easy to feel good about going out for Thai. After all, the people of Thailand aren't exactly known for their bulging waistlines. Then there's the conspicuous absence of French fries anywhere on the menu. But looks can be deceiving. Many dishes served at Thai restaurants are in fact incredibly fattening, thanks often to the heavy dose of coconut milk.

So if your Thai waiter has a twenty-eight inch waist, it has more to do with his bird-like metabolism—and the fact that he's not eating green curry on a daily basis.

We sat down with Elizabeth Fassberg, MPHRD and owner of the New York City food and nutritional consulting firm Eat Food, to discuss the pitfalls of Thai food. Below are five popular dishes that you should either sample sparingly, or skip altogether.

Appetizer:

Spring Rolls

These cigar-shaped Thai starters look innocent enough. But despite their diminutive size and vegetable filling, spring rolls pack a lot of calories. The reason, of course, is that they're deep-fried. Summer rolls (also called "fresh spring rolls"), however, have the same flavors at a fraction of the fat, says Fassberg. They're either wrapped in pliable rice papers or, even better, leaves of fresh lettuce. As for the dipping sauce, vinegar-based options are preferable to plum sauce, which has 80, basically empty calories per serving. If summer rolls don't do it for you, another reasonably healthy appetizer is the dumpling, provided you order them steamed and opt for veggie over pork. Stomach-filling soup is always a smart starter, but be sure to order one with a broth base (Tom Yum, for example), as opposed to milk (say the Tom Kha).

Entrees:

Pad Thai

Call it the spaghetti Bolognese of Thai food. This formidable noodle dish, drenched in brown sauce with delicious morsels of meat and vegetable, satisfies the largest appetites. The sheer volume of food is the first problem, says Fassberg. "The other is the amount of oil used to fry the noodles." That's right, those chewy strips of rice noodle aren't just plunged in boiling water before arriving to your table. They also spend time in a greasy wok. "And you don't always know what kind of oil is being used," adds Fassberg. It might be relatively healthy canola oil, though more likely it's trans fat, with all its well-advertised health risks. If you're heart set on Pad Thai, at least inquire about the oil. Then split the entree with your dinner partner, along with a side order of steamed vegetables, which will fill the stomach without jacking up your calorie count.

Green Curry

Whether it's green, red, or some other color, most Thai curries call for a coconut milk base. You mighty not think it, but this watery white liquid loaded with calories— 500 per cup in some cases. That takes care of nearly your total calorie allowance before the first real food hits the plate. Unfortunately, there aren't too many ways around this essential Thai ingredient. But depending on the health-consciousness of the restaurant, you may see a coconut milk-free curry on the menu. If not, it's always worth seeing if the chef will whip one up special for you.

Crispy Whole Fish

As with Pad Thai, the issue with crispy whole fish is the oil in which it's cooked. "Ask if it can be prepared in canola or peanut oil, neither of which contain partially hydrogenated vegetable oil," says Fassberg. Otherwise, seek out other fish dishes on the menu. Grilled salmon or steamed bass, along with a side dish of steamed vegetables, is just about the healthiest meal you can get outside of your own kitchen. Go one step further and ask for the sauce on the side. As for the rice, brown grain is preferable to white; they contain more fiber and therefore fill you up more quickly. But whether you go with brown or white rice, try to stick to the one-cup limit.

Dessert:

Fried Ice Cream

This one's straight out of the Homer files: a scoop of ice cream covered in fried dough (mmmmm…fried dough). You don't need a degree in nutrition to know that this dessert is off limits. Even the splitsies principle is hard to justify, though if you were sensible through the starter and main course you might reward yourself with a couple spoonfuls. But if you really want to end the meal right, go with a plate of fresh fruit instead. Or take the middle ground and try the mango lassie. Just lay off the Thai-style coffee or tea, which tend to be loaded with heavy cream and sugar.