Category: Diet

Healthy Eating Tips for Indians

Published:31 Mar, 2017     By: Salan Khalkho     3 min read

Healthy foods include variety of nutritious foods that supply our body with essential nutrients, vitamins and minerals. They help our body maintain healthy weight and decrease risk of many diet related chronic disease including type2 diabetes, cardiovascular disease and some cancer etc.


Eating healthy foods in India

Eating healthy foods in India can be a real challenge if you are out and about. Panipuri, chat, masala dosa and mouth watering bhajjis (onion and capsicum pakodas) are plenty around, but for healthy foods you will have to walk a mile. Moreover, it will also require some amount of planning on your part, for example if you want something oil free, you have limited choices such as idly sambar or chitrana (lemon rice). Nevertheless, India is the best place if you are a foodie and want to go wild and enjoy foods in all its flavor and texture. Its a true paradise for your taste buds.

But every food around may not be healthy.

Food choices that we make not only make big difference to our health but also reflect in our productivity. Healthy foods include variety of nutritious foods that supply our body with essential nutrients, vitamins and minerals.

Food choices in India

They help our body maintain healthy weight and decrease risk of many diet related chronic disease including type2 diabetes, cardiovascular disease and some cancer etc. Here are some healthy eating tips that will help you keep in good health and shape.

Choose whole grains

Whole grain foods are more nutritious and will make you fuller longer. Since whole grain carbs break down slowly, they give long boosts of energy, instead of sudden spike and crash which we receive from simple carbohydrates that breaks down into sugar much faster.

Whole grain foods are more nutritious

Use smaller plates

Larger plates make a serving appear small while smaller plates make the same serving appear much larger. While serving, fill more than half of your plate with healthy foods such as steamed veggies, salads and fruits while use the remaining portion of the plate for less healthy foods such as bread and pastas.

Use smaller plates

Become calorie smart

Counting calories doesn't mean that you are on a diet. In fact actually it's a handy way to help you choose balanced meals each day. It also prevents you from eating more than your body needs.

    Cut down on your fat consumption

    Eat less fat and avoid saturated fat. Unsaturated fats from sources like nuts, avocados, olive oil and rapeseed oil are better for your heart health. Reduce your intake of cheese, butter and other fat rich dairy products. Choose grilled, baked or steamed foods instead of fried food.

    Cut down fat consumption

    Consume more pulse

    Pulses like beans, lentils and peas are low in fat content while high in fiber and proteins. They are also loaded with nutrients. Best of all, they don't have negative impact on your blood glucose and therefore may help control blood fats such as cholesterol.

    Consume more pulse

    Eat fish

    Except for few fishes that contain mercury, all fishes are good for health. They contain omega-3 fatty acid which is extremely healthy, protects against heart disease and is not available from plant based sources. Aim to eat at least two portions of oily fish a week.

    fishes are good for health

    Cut back on your sugar content

    Whether you want to lose your weight or reduce your risk of type 2 diabetes, it is important to cut down your sugar intake. You don't have to necessarily go sugar free.

    Reduce salt intake

    Too much of salt can trigger your blood pressure which can inadvertently increase your risk of stroke, heart attack and type2 diabetes.

    Reduce salt intake



      Important Note: Medical and health related information given in this article is not a substitute for professional medical advice. This article is intended for general informational purposes only and is not a substitute for professional medical advice. If you think you may have a medical emergency, call your doctor immediately. Always seek the advice of your doctor before starting or changing treatment.



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