Thai food is a favourite for many Australians but some items on the menu are anything but healthy!

Healthy takeaway swaps mean that you can still include takeaways in your eating plan without sacrificing results. Here are some tips to do thai takeaways the healthy way.


Swap: Spring Rolls or Fish Cakes

Choose: Summer Rolls

Summer Rolls contain lean pork or prawns mixed with vegetables and rice noodles and wrapped in a thin sheet of rice paper vs spring rolls that are deep fried and soaked in oil.

Swap: Coconut Soups

Choose: Tom Yum Soup

Tom Yum is a high-protein, low-calorie spicy clear soup with lean meat and mushrooms simmered in broth with lemongrass, coriander and other seasonings vs coconut milk-based soups that are energy dense and high in saturated fat.


Swap: Musamun Curry

Choose: Chicken cashew with stir fry vegetables.

Stir fry dishes are usually made with plenty of vegetables and a sauce made with lime, lemongrass, basil, ginger, garlic or chilli vs curries that are generally made with coconut milk and cream and feature rich duck, fatty beef, or dark-meat chicken pieces. Thanks to cashews, chicken cashew dishes are also packed with healthy fats.


Swap: Fried rice

Choose: Steamed rice

While steamed rice is a much healthier option than fried rice if you are on a low carb, calorie reduced diet go easy on the rice altogether. While rice is perfect for soaking up sauces it can also be high in energy. One cup of cooked white rice contains around 242 calories and 53g of carbohydrates which for many is a whole meal in itself.

Hop tips:

1.     Everything in moderation. Healthy takeaway food can be enjoyed as part of a healthy eating
……….plan as long as you watch your portion sizes and make good menu choices.
2.     Choose steamed or grilled meats and seafood where possible
3.     Avoid anything deep fried or in coconut cream.
4.     Choose dishes with brightly coloured vegetables rather than starchy high energy options.