7 Steps To Eat Healthy In Taiwan (With Weight Loss Tips) 

Taiwan is one of the biggest food destinations you can find out there.

From delicious meats to awesome desserts, Taiwan really has a vast list of foods that are honestly the best in the world.

You can’t really get anything like it anywhere else in the world as so many foods are unique to Taiwanese people. 

The trick to eating healthy in Taiwan is to be aware of your calories and to not overeat on the delicious foods that are high in fats and carbs.

In this article, we will show you all the healthiest foods you should aim to eat and all the best locations where you can get these foods.

After my food adventure in Taiwan I conjured 7 tips on how you can eat healthy in Taiwan and stay on track with your fitness goals.

There’s going to be some sacrifice when it comes to these foods but it’s definitely worth it as you can still eat your foods and stay relatively lean and healthy.

Here are the 7 tips you can take to stay healthy in Taiwan. 

1. Understand Your Calorie Range & How Much You Need To Eat Daily

2. Figure Out Your Macronutrient Ratio (Proteins, Carbs, & Fats) 

3. Workout & Make It Your Lifestyle 

4. Get Used To The Smaller Portions 

5. Enjoy The Delicious Meats In Taiwan

6. Make Sure To Explore Many Cities 

7. Make A List Of Night Markets & Explore Them

Let’s get into these tips and get some more information on how you can stay lean and mean when visiting your favorite Asian country. 

Tip 1: Understand Your Calorie Range & How Much You Need To Eat Daily 

The main factor that controls how much fat that you have on your body is a concept called energy balance.

It basically dictates that stored energy (fat on your body) is only lost when there is a deficit of calories.

This means that, no matter how healthy you eat, eating at a deficit of calories is the only way for your body to get leaner. 

The question we should ask ourselves is, “does my body use more calories than it consumes?”

if you live a sedentary lifestyle where you do not move too much and don’t exercise routinely, then the answer to that question is most likely, “no”. 

So, how do we find out how many calories we need to eat on a daily basis?

Well, it comes through trial and error and figuring out your body and its needs. You can use a calorie calculator online but you must know that this is very inaccurate and shouldn’t be relied on.

However, it provides a good number for you to start but you will most likely need to adjust this number yourself. 

If you want a more in-depth article on how you can figure out your calories, then check out this article and follow the steps! 

Now that we understand how many calories we can eat, you can eat comfortably when you travel to a country like Taiwan and make sure that you’re not overeating when you’re there! 

Tip 2: Figure Out Your Macronutrient Ratio (Proteins, Carbs, & Fats) 

Now that you know your calories you need to understand what those calories are made up of.

There are three macronutrients that make up all of your calories (excluding alcohol) which are proteins, carbs, and fats. 

Protein and carbs have 4 kcals per 1 gram of each while fats have 9 kcals per 1 gram of fat.

Each one of these macronutrients play a significant role in your diet which means all are needed in order for you to stay healthy and, most of all, sane.

Here is a video you can watch that explains the role of all three macronutrients. 

https://www.youtube.com/watch?v=7HXkkanqPKA

The hardest part of any diet is finding a way to get your protein in.

This is why there are so many protein supplements that add more protein in your diet.

Protein is crucial when dieting as it allows us to retain muscle and keeps us satiated throughout the day.

Fats are the least satiating while carbs come to a close second. 

Now, let’s figure out how you can find out your macronutrient ratio and understand the calculation on how to get your basic percentages.

Protein

Let’s start with protein, for every pound of body weight, you should consume 1 gram of protein.

For example, if you weigh 120 pounds you should eat 120 grams of protein in your day. 

Carbs

For carbs, I like to instruct my clients to match the protein or go a little higher depending on your activity level.

For now, let’s just say to match it to your protein which would equate to 120 grams of carbs.

If you move a lot during your day and workout often then feel free to raise this number by 20-30 grams. 

Fats 

For fats, the remainder of the calories should go here. This is where a little calculation is involved.

Let’s say that, for an individual that weighs 120 pounds, the calories needed to lose weight is 1440 kcals (12x120, 12 is a good place to start).

Since there are 120 grams of protein and 120 grams of carbs there are 960 kcals coming from both. (120 x4 = 480, 480 x 2 = 960).

So, how many calories remain? Around 480, (1,440-960 = 480). Since Fat is 9 kcals per gram we need to divide 480 by 9 to get 53.3 grams of carbs.

It’s a little confusing but thanks for sticking with me there. 

Now that we know our macronutrient ratios, let’s get a better understanding of the importance of working out. 

Tip 3: Workout & Make It Your Lifestyle 

Working out is important as it allows us to build muscle which is crucial when dieting and just looking and feeling great.

Muscle burns calories at rest which means that the more muscle you have the more calories you burn by doing absolutely nothing. 

In basic terms, it increases your metabolism and allows you to eat more!

This is the main reason I work out since food is the happiest part of my life.

Muscle is such an important part of a fitness journey and building it all over your body is so crucial in looking and feeling the best you’ve ever had. 

If you want a basic workout plan that you can do as someone who has just gotten into this, then make sure to check out our blog “How Are Taiwanese People So Thin?” 

Now that we got the boring stuff over, let’s get into what you can do to eat healthy in Taiwan. 

Tip 4: Get Used To The Smaller Portions

I’ve always wondered how Taiwanese people can stay so thin while having some pretty fatty foods such as beef noodle soup and popcorn chicken.

After having traveled there for the 3rd time, I’ve realized that the portion sizes have a huge role to play in keeping them nice and lean. 

In the previous sections we’ve talked about the effects of calories and how it dictates how much fat we carry.

Portion sizing is the best way to control calories and keeps us from eating too much. 

Taiwanese people know this and so many of their portion sizes are small and made for the individual.

Rather than a thousand calorie meal full of fats and carbs, Taiwan focuses on smaller portions which rely on fresh, whole ingredients that the land has to offer. 

So much of Taiwanese food is fresh and you can tell that the produce there is handled with care.

It’s really what separates their cuisine from the rest of the world in my opinion. Here are some pictures of my favorite foods and their calorie counts. 

Smaller portions are the key when traveling to Taiwan so make sure you avoid those big heavy meals that you can find occasionally.

You’ll see that most of the food is smaller which means you can try more things anyway! 

Tip 5: Enjoy The Delicious Meats In Taiwan

My favorite dishes that I’ve eaten in Taiwan focus on their meats and, more importantly, the quality of meats there.

Whether it’s chicken, pork, fish, or beef, Taiwanes chefs really understand what flavors go well with them and how to choose the freshest ingredients. 

When I stayed at my girlfriend’s house, her family and I went to pick up eggs from her neighbors who have a chicken farm in their backyard.

Fresh meats really shine when compared to meats that have been frozen for days before serving. 

Here is a list of all of my favorite meat dishes that are both healthy and delicious. 

White Cut Chicken (白切鸡)

Recipe: https://www.chinasichuanfood.com/white-cut-chickenchinese-poached-chicken/

Steamed Fish (清蒸鱼) 

Recipe: https://thewoksoflife.com/cantonese-steamed-fish/

Braised Pork Belly (红烧肉)

Recipe: https://thewoksoflife.com/shanghai-style-braised-pork-belly/

Night Market Steak (夜市牛排) 

Recipe: http://yireservation.com/recipes/sizzling-steak-in-black-pepper-sauce/

Sanbei Chicken (三杯鸡) 

Recipe: https://thewoksoflife.com/three-cup-chicken-san-bei-ji/

Try these out the next time you’re in Taiwan or just cook them up at home if you’re missing Taiwan and all its great foods. 

Tip 6: Make Sure To Explore Many Cities

There are so many great cities out there in Taiwan and there’s so much to do and explore when you’re looking for some fun.

There are two main reasons why you want to explore many cities in Taiwan as for one, your activity level can increase significantly when walking around, and two, you can find a wider variety of foods by roaming around. 

We talked about activity level in the beginning of this article and why it’s important to keep moving throughout your day.

Moving around more definitely burns more calories and allows you to eat more throughout your day.

This means the more you move, the more delicious foods you can try out when you’re in Taiwan. 

There’s no better way to burn calories than to explore new places with awesome sights and delicious foods.

It’s an exciting adventure and you won’t even notice that your steps surpass 10,000. 

Here is a list of my favorite cities in Taiwan and some things that they’re known for.

This will definitely keep you busy there and will allow you to burn those calories. 

Top 5 Favorite Places To Travel In Taiwan: 

5. Taipei

There are a ton of things to do in Taipei such as explore the vast night markets and unique clubs for nightlife.

You can explore and shop at Taipei 101 or around the Xinyi District as there are so many shops and stores that span for miles.

You can also hike at the elephant trail which ends with an amazing view of Taipei. 

4. Tainan

If you’re looking for traditional Taiwanese foods then Tainan is the place for you.

There are tons of amazing restaurants and night markets that showcase the origin of so many Taiwanese dishes.

You can find dishes such as pig trotters and rice, Mi Gao (Sticky Rice Cake), and Sweet Roasted Potatoes. There’s nothing quite like the food you can get here.

3. Yi Lan

If you’re looking to relax a bit and go to some hot springs, then Yi Lan is the destination for you.

You have to travel up a mountain to go to these hot springs and some even require some hikes.

The most popular hot spring is called Jiaoxi Hot Springs and it certainly is an experience as you get to bathe in a beautiful forest. 

2. Taichung 

There are many tourist locations here in Taichung and there’s one in particular that really kept me moving (and having a great time).

This location is called the Rainbow Village and features art created by an old Taiwanese native.

There are also many locations to ride bikes and tracks that span to beautiful views.

This is the best place to be if you want to move around and see extraordinary sights. 

1. New Taipei

There’s one place in Taiwan that I hold dear and that is New Taipei or, more specifically, a place called Jiufen.

It’s unlike any other place that I’ve been in Asia and has beautiful sights that are reminiscent of Studio Ghibli films such as spirited away.

There are so many sights to see and so much amazing food.

I’ve walked 20,000 steps here and I didn’t even know since I was having such a good time just being there.

It’s a beautiful location and an endless amount of foods and sights to see. I highly recommend you go here the next time you’re in Taiwan. 

Keep those legs moving and make sure to explore these cities.

These cities are the best that Taiwan has to offer in my opinion and I’ll always make sure to visit these once I’m back in my favorite country. 

Tip 7: Make A List Of Night Markets & Explore Them

Night markets are the funnest part of any Asian country.

It’s something that we don’t have here in the states and is a part of Asia that I always miss throughout the year.

What’s also amazing about night markets is the variety of foods you can get there.

You can see what people are cooking up which allows you to pick and choose healthier dishes. 

Another benefit of going to night markets is the amount of movement you can accomplish throughout a single trip there.

These markets are huge and it’ll definitely take you a good three to four hours to explore everything they have to offer there.

You can easily get that activity level high and surpass 10,000 steps in no time. 

Remember, the more you move the more food you can eat. However, the tip here is to still manage your calories.

A good rule of thumb I give to myself is to add 200 calories maximum to the calories I eat on a usual day. This allows me to stay on track and still be in a deficit when I’m pigging out in Taiwan. 

Here is a list of my favorite Night Markets that are located all over Taiwan: 

5. Luodong Night Market 

Located Yi-Lan, this night market has a wide range of foods and features Yi-Lans most famous ingredient: green onions.

There are many dishes there with fresh green onions which can span from pancakes to deliciously marinated meats that are both flavored and garnished with onions.

It’s a great place to explore as it’s big and allows you to move a lot and burn those calories. 

4. Kenting Street Night Market 

Kenting Night Market is definitely the most unique Night Market as it’s close to the beach and has many tropical vibes with delicious eats.

You can find delicious seafood here such as squid and fish that are extremely fresh as many of the stalls are owned by fishermen.

The food here is not traditional to Taiwan and are even dishes that are inspired by western countries such as the states or Mexico. 

3. Yizhong Street Night Market 

Located in Taichung, Yizhong Night Market is a great place to explore as it is a mixture of a strip mall that has many clothing stores and delicious food stalls. I

t’s a great location to walk around as it really is one of the biggest night markets that Taiwan has to offer.

You can really burn a lot of calories by exploring this night market and enjoy their extensive list of awesome Taiwanese desserts and snacks. 

2. Feng Chia Night Market 

Located in Taichung, Feng Chia Night Market focuses on fresh foods and Taiwanese favorites such as stinky tofu.

This is where I had my first experience with Stinky Tofu and it was definitely worth enduring the smell.

There’s also a lot of influence from different Asian countries here which adds a fun and unique twist to what you can get from the other night markets. 

1. Shilin Night Market 

Probably the most popular Taiwanese market as it really contains all of the most popular foods you can find in Taiwan.

Whether that’s Taiwanese sausage, stinky tofu, or Taiwanese fried steaks, Shilin Night Market has you covered.

There’s honestly so much food that we couldn’t try everything out.

It really is the highlight of Taiwan and is my favorite place to be when I’m craving some Taiwanese eats.

Some may say this is a tourist location but I say to just go there anyway. You can’t go wrong with this place

Make sure to check these Night Markets out and walk around to keep that activity level high.

Remember not to overeat and you’ll be within your range of calories to stay nice and lean. 

There It Is! 

Our 7 tips on how you can eat healthy in Taiwan and stay on track for your fitness goals.

If you’re interested in Asian cuisine and how to eat healthier then this is the blog for you.

Make sure to check out our other blogs for more healthy tips and fitness strategies. 

RECENT POSTS

LOOKING FOR SOMETHING?

RECENT POSTS