Noodle bowls can be found at restaurants and grocery stores or made at home. Available in a variety of flavors, noodle bowls typically contain noodles, sauce and extras, like meat and vegetables. Depending upon the choices you make, noodle bowls can be light and healthy or quite fattening. Fatty meats, deep fried noodles, and rich sauces can increase the fat and calories in this otherwise healthy dish. Depending upon the ingredients, your noodle bowl can range from a reasonable 500 calories to a diet-busting 1,200 calories.
The Noodles
The type of noodle you choose can dramatically impact the nutritional facts for your noodle bowl. If the noodles have been deep-fried before being packaged, like traditional ramen noodles, they can be quite high in calories and fat. Rice noodles, buckwheat noodles, or traditional pasta are all lower in fat and calories. For additional fiber and nutrition, choose a whole grain noodle in place of one that uses refined flour.
Sauce
The sauces on noodle bowls add flavor, whether you're having an Asian-inspired meal or one with classic Italian flavors. Some sauces may be high in fat and calories, particularly if they rely upon coconut, cheese, cream or peanut for flavor. Be wary of added oils, like olive oil or sesame oil, if you are watching your total fat intake. Choose noodle bowls with vegetable, soy or broth-based sauces to keep calories and fat under control.
Meat and Protein
While you can skip the extras and just have your noodle bowl with noodles and sauce, adding protein to the noodles helps to round out your meal. Choose lean protein sources, rather than fatty ones for a healthier meal. Thinly sliced chicken, lean beef or shrimp all work well with noodles. If you'd prefer to avoid meat, try adding tofu or seitan to a bowl with Asian flavors. Cannellini beans and chickpeas pair well with Mediterranean flavors. Avoid deep-fried meats or fatty cuts of beef and pork.
Vegetables
Add fiber, vitamins and minerals to your noodle bowl without adding a lot of fat or calories by piling on the vegetables. Get your greens in by mixing bok choy, kale or spinach into your noodle bowl. Finely chop and quickly stir-fry your favorite vegetables to round out a healthy meal that can fit into a well-balanced and calorie-controlled eating plan.
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