How to Order Delicious and Healthy! Tips for Choosing Prepackaged Curries and Made-to-Order Food That Are Worthwhile and Budget-Friendly

In today's fast-paced life, caught in the loop of work and commuting, waking up early to cook clean food every day isn't easy for everyone. "Prepackaged curry" from the nearby street or "made-to-order food" under the condo has become a reliable option for convenience and saving money.

Many worry that eating out frequently might lead to a bigger waistline or excessive intake of sodium and sugar. Today, Thairath Online shares tips for choosing healthy prepackaged curries and ordering made-to-order meals. It guarantees deliciousness, value, and health protection all at once!

5 Tips for Ordering "Prepackaged Curry and Made-to-Order Food" for Good Health, Value, and Budget-Friendliness

1. Choose cooking methods wisely

The simple principle to save calories is to focus on the "method of preparation."

• Emphasize: boiling, steaming, grilling, baking, or clear soup dishes like tofu and minced pork soup, spicy chicken soup, or steamed fish with herbs.
• Avoid: deep-frying with batter, rich coconut milk curries, or stir-frying with plenty of oil.
• Smart Tip: If you want stir-fried dishes, request "light stir-fry with water" or "use little oil" and tell the cook explicitly.

2. Use the phrases "less sweet - less salty - separate sauce"

The tasty, balanced flavors of made-to-order dishes and prepackaged curries often come from lots of sugar, MSG, and seasoning sauces.

• Order sauce separately: For prepackaged curries or saucy dishes, ask to have the curry or sauce separated, then use the technique of "eating the solids and not drinking all the broth" to reduce sodium and fat intake.
• Specify flavor: You can also request "no MSG" or "no sugar" to suit your taste.

3. Swap egg dishes to increase protein affordably

Crispy fried eggs or fluffy omelets, popular with made-to-order meals, often absorb high amounts of oil, about 150–200 calories each. Try switching to boiled or steamed eggs instead. This way, you get full protein without the added oil calories, and the cost remains the same.

4. Balance your plate with "fresh vegetables"

Many made-to-order shops emphasize rice and meat portions but serve little vegetables. Try this approach:

• Ask for extra vegetables in stir-fry dishes, like holy basil with long beans or onions, or mixed vegetable stir-fry.
• Keep fresh vegetables in your fridge, such as cucumbers, tomatoes, or salad greens, to eat alongside prepackaged curries. This adds value and fiber to aid digestion.

5. Tips for choosing prepackaged curries for value and freshness

• Choose packages where the ingredients are clearly visible: Look at the amount of meat and vegetables; avoid bags that contain mostly curry broth.
• Avoid coconut milk curries that have been left out too long: Buy from shops that cook fresh batches regularly or keep pots heated continuously to prevent spoilage and preserve vegetable vitamins.

Comparison table: Adjust popular dishes into healthy versions

Taking care of your health doesn't have to be expensive or complicated. With just a few simple tips for choosing prepackaged curries and ordering made-to-order food, and by adjusting your eating habits slightly—like drinking less soup, swapping fried dishes for boiled, and adding fresh vegetables—you can maintain good health, a fit figure, and save money while enjoying every meal.

References: Thai Health Promotion Foundation (ThaiHealth), Nutrition Division, Department of Health, Ministry of Public Health