1. Roast chilies, kaffir limeleaves, shallots, galangal and lemon grass and then grind them until smooth to Tom Yum paste.
2. Stir-fry the Tom Yum paste with oil. Add sliced lemon grass and kaffir lime leaves, set aside.
3. Put citric acid, salt, sugar and water into a pot. Melt it and bring to boil. Then add fish sauce and bring to boil again.
4. Add the Tom Yum paste into the pot. Stir it thoroughly and bring to boil again. Pack in plastic bags, 90 gram per bag.
Nutrition Fact
Calories(Kcal.)__Protein(g)__Fat(g)__Carbohydrate(g)__Fiber(g)__Calcium(mg)__Iron(mg)
___43.47_______3.6______2.15_______2.43________0.9_____24.66_______0.23
All our activity always use energy, which gained by eating food. If we eat food and receive more calories than we use, the rest energy will be stored in body as fat. This will slightly increase weight and cause fat disease in long term.
How many calories we need per day?
We still use energy even we sleep. Amount of calories we use per day if we sleep all day is called Basal Metabolism Rate (BMR). At the normal condition, if we just walk, sit, read, watch TV, amount of calories we use in this normal condition per day is called Resting Metabolism Rate (RMR). Generally, RMR is slightly higher than BMR. Both of BMR and RMR can be vary depend on weight, height, age, sex and body structure.
Metric BMR formula
Male BMR = 66 + (13.7 x weight (km.)) + (5 x height (cm.)) – (6.8 x age)
Female BMR = 665 + (9.6 x weight (km)) + (1.8 x height (cm.)) – (4.7 x age)
Example: Man age 35, high 180 cm, weight 75 km.
His BMR = 66 + (13.7 x 75) + (5 x 180) – (6.8 x 35) = 1755.5 calories
Harris Benedict Equation is formula that use BMR and apply activity factor to determine how many calories we need per day.
1. No active, just work and sit, but don’t exercise = BMR x 1.2
2. Little active, exercise a little about 1-3 days per week = BMR x 1.375
3. Moderately active, exercise about 3-5 days per week = BMR x 1.55
4. Very active, exercise about 6-7 days per week = BMR x 1.725
5. Extreme active, exercise every day = BMR x 1.9
So amount of calories he need per day is 1755.5 x 1.375 = 2413.8125 calories.
Once you know amount of calories you need per day, it’s easy to determine how many calories you need in order to do what you want.
- If you want to maintain weight, you just consume food that provides calories equal to amount of calories you need.
- If you want to gain weight, you should consume food that provides more calories than you need.
- If you want weight loss, you must consume food that provides less calories than you need.
Since, Thai Food are adaptable depend on what you want. So all Thai Food recipe should be only a guideline. It’s not fixed you must use specified ingredient and cook step by step. You can change any ingredient and cooking to suit your taste. It may be hard to change ingredient and cooking method for beginner, but when you have experience with it, you will find it’s easy to cook what you want.
We can also combine several Thai Food recipes into one group, which called “Thai Food Set Menu”. Thai Food Set Menu usually has 2 – 4 types of food as component.
Note: Most of Thai Food must be served with rice.
Thai Food Recipe in this blog will divide to 3 main categories, namely:
1. Thai Food Menu.
2. Thai Food Set Menu. Set Menu is a food that contains two or more types of food.
3. One Dish Food. This type of food isn’t served with rice because it already has rice as ingredient (such as Kaow Phad Kra Prao) or has something similar to rice such as noodle (both of them provide carbohydrate) as ingredient (such as Phad Thai). So it still provides all nutrition value.
1. Thai Food for Health. These Thai Food recipes provide health benefit.
2. Weight Control Thai Food. These Thai Food recipes provide weight control and weight loss benefit.
Visit Thai Food Menu for Health by Click => Thai Food Menu for HealthVisit Weight Control Thai Food by Click => Weight Control Thai FoodVisit Thai Food Set Menu for Health by Click=> Thai Food Set Menu for HealthVisit Weight Control Thai Food Set Menu by Click=> Weight Control Thai Food Set MenuVisit One Dish Food by click=> One Dish Food
Kaow Neow ___________________ 100 g
Som Tum Tai __________________85 g
Side Dish _____________________10 g
Kai Thod Samunprai _____________40 g
Tom Yum Hed _________________ 100 g
Nutrition Facts Serving(s) per set : 1 Amount Per Serving Calories 460 Calories from Fat 60 | |||
Total Fat Saturated Fat Cholesterol SodiumTotal CarbohydrateDietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron | 7 g 1.5 g 55 mg 790 mg 74 g 6 g 13 g 25 g | %Daily Value*Total 11% 8% 18% 33% 25% 24% 0% 35% 8% 15% | |
| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |||
Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber | Calories Less than Less than Less than Less than | 2000 65 g 20 g 300 mg 2400 mg 300 g 25 g | 2500 80 g 25 g 300 mg 2400 mg 375 g 30 g |
Calories per gram | |||
Kaow Suay ____________________180 g
Side Dish _____________________ 45 g
Pla Dook Fu ___________________ 5 g
Tom Choed Woon sen Kai Sub _______ 120 g
Nutrition Facts Serving(s) per set : 1 Amount Per Serving Calories 450 Calories from Fat 80 | |||
Total Fat Saturated Fat Cholesterol SodiumTotal CarbohydrateDietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron | 9 g 2.5 g 40 mg 810 mg 75 g 5 g 11 g 27 g | %Daily Value*Total 14% 13% 13% 34% 25% 20% 0% 8% 10% 15% | |
| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |||
Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber | Calories Less than Less than Less than Less than | 2000 65 g 20 g 300 mg 2400 mg 300 g 25 g | 2500 80 g 25 g 300 mg 2400 mg 375 g 30 g |
Calories per gram | |||
Nam
Side Dish _____________________ 45 g
Pla Dook Fu ___________________ 5 g
Tom Choed Woon Son Kai Sub _______120 g
Nutrition Facts Serving(s) per set : 1 Amount Per Serving Calories 420 Calories from Fat 40 | |||
Total Fat Saturated Fat Cholesterol SodiumTotal CarbohydrateDietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron | 4.5 g 1 g 40 mg 800 mg 78 g 4 g 9 g 18 g | %Daily Value*Total 7% 5% 13% 33% 26% 16% 0% 8% 8% 10% | |
| * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |||
Total Fat Sat Fat Cholesterol Sodium Total Carbohydrate Dietary Fiber | Calories Less than Less than Less than Less than | 2000 65 g 20 g 300 mg 2400 mg 300 g 25 g | 2500 80 g 25 g 300 mg 2400 mg 375 g 30 g |
Calories per gram | |||
Amount of Calories in Thai Food can be varies depend on each food. Thai Food Menu, which its main ingredient is meat and One Dish Food usually has high calories because it provides a lot of Protein, Carbohydrate and fat that is main source of calories. Thai Food menu, which its main ingredient is vegetable and spices, provides low calories, but it provides a lot of minerals, vitamins and fibers instead.
Calories in Thai Food and Thai Food nutritional information or Thai Food Nutrition Facts (in this blog) will be divided into 3 groups.
1. One Dish Food. Kaow Phad Kra Prao |  Phad Mee Ka Ti Phad Kee Mao Kaow Neaw Dum Peak Peuk |
The calories amount of Kaeng Choed Tang Gva Yad Set is generated
From carbohydrate 50%, protein 20% and fat 30%
1 serving of set menu is composed of
Rice ________________ 1 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________4 portions (1 portion = 100 g)
Meat ________________1½ portion (1 portion = 30 g)
Fat _________________ 1½ portions (1 portion = 5 g)
The calories amount of Kaeng Choed Tang Gva Yad Set is generated
From carbohydrate 50%, protein 20% and fat 30%
1 serving of set menu is composed of
Rice ________________ 1 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________4 portions (1 portion = 100 g)
Meat ________________1½ portion (1 portion = 30 g)
Fat _________________ 1½ portions (1 portion = 5 g)
The calories amount of Tao-hu song-krung Set is generated
From carbohydrate 55%, protein 20% and fat 25%
1 serving of set menu is composed of
Rice ________________ 1 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________3 portions (1 portion = 100 g)
Meat ________________1 portion (1 portion = 30 g)
Fat _________________ 2 portions (1 portion = 5 g)
The calories amount of Satu Tao-Hu Set is generated
From carbohydrate 55%, protein 20% and fat 25%
1 serving of set menu is composed of
Rice ________________ 1 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________3 portions (1 portion = 100 g)
Meat ________________1 portion (1 portion = 30 g)
Fat _________________ 2 portions (1 portion = 5 g)
1 serving of set menu is composed of
Rice ________________ 1½ portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________3.5 portions (1 portion = 100 g)
Meat ________________1½portion (1 portion = 30 g)
Fat _________________1½ portions (1 portion = 5 g)
The calories amount of Num Phrik Ong Nutrient Set is generated
From carbohydrate 60%, protein 15% and fat 25%
1 serving of set menu is composed of
Rice ________________ 2 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________2 portions (1 portion = 100 g)
Meat ________________½ portion (1 portion = 30 g)
Fat _________________1½ - 2 portions (1 portion = 5 g)
The calories amount of Kaeng Leung Pla Tu Sod Set is generated
From carbohydrate 60%, protein 15% and fat 25%
1 serving of set menu is composed of
Rice ________________ 2 portions (1 portion = 55 g)
Fruits _______________1 portions (about 1 small to medium fresh fruit)
Vegetables ____________2 portions (1 portion = 100 g)
Meat ________________½ portion (1 portion = 30 g)
Fat _________________1½ - 2 portions (1 portion = 5 g)
Phad Pak Nammun Nga
Yum Neua
