Eating at Noodle Stalls While Dieting? Nutritionist Offers Ordering Tips

For those aiming to manage their weight, navigating the menu at local noodle stalls can be a challenge. Nutritionist Hsu Tzu-chia offers practical advice, emphasizing a balanced approach to ordering that prioritizes essential nutrients while moderating less healthy components often found in these popular eateries.

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Noodles mainly provide carbohydrates. Braised pork, sesame paste, and fried shallots increase fat and calories. Vegetables are almost non-existent.

Hsu explains that typical noodle stall fare primarily provides carbohydrates, with additions like braised pork sauce, sesame paste, and fried shallots contributing significant fats and calories. While meatballs offer protein, they are often insufficient for a complete meal. Vegetables are notably scarce. This common combination can lead to insufficient protein and vegetables, potentially increasing cravings later in the day.

The nutritionist proposes a simple ordering mantra: "One serving of staples, a palmful of protein, a large plate of vegetables, and less oil, sauce, and soup." This translates to choosing one primary carbohydrate source, such as a small bowl of noodles, about eight dumplings, or a small bowl of braised pork rice. If still hungry, the priority should be adding vegetables or protein rather than increasing the staple portion.

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For those managing weight, this meal has a lot of staples and fat, and not enough protein and vegetables, which can make you easily tempted by afternoon snacks.

To ensure adequate protein intake, Hsu suggests adding items like a braised egg, a portion of tofu, or a few slices of dried tofu. Meat portions should ideally be about the size of one's palm. While dumplings and wontons contain meat, their wrappers also count as carbohydrates, so they shouldn't solely be relied upon for protein. A large plate of blanched vegetables, perhaps with some seaweed, can fulfill the vegetable requirement. Diners are also advised to request less braised pork sauce and fried shallots, and to avoid excessive oil.

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Choose one serving of staples, a palmful of protein, a large plate of vegetables, and less oil, sauce, and soup.

Regarding sauces and soups, Hsu notes that while sesame paste is high in fat, it can be consumed in moderation by ordering a small portion and requesting less sauce. Soups from noodle dishes, such as beef noodle soup or wonton soup, can be high in sodium, so drinking only a few sips is recommended. She adds that sudden weight fluctuations might simply be due to water retention from consuming salty foods the previous day.

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Order a plate of blanched vegetables, and add two slices of seaweed, to reach the equivalent of two fists of vegetables. Also, be stricter and ask the boss: less braised pork sauce, less soy paste, and no extra fried shallots.