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By Suman Jain, May 13, 2009

Not all Indian foods are rich in fat and also in spices. It is also a myth that Indian foods contain too much oil and ghee. So also as the country is rich in spice and condiments the same is used for flavouring. Consuming fat rich foods definitely is not a healthy idea. It is fine to waver a little once a while but at the same time one can adopt a healthy eating pattern in the salads, soups, curries and a vegan diet. Vegetarians contain the right amount of vitamins, minerals and necessary nutrients.

The best protein consumption is got by consuming lentils. Lentils or dal are a part of daily Indian cuisine. Dal varieties happen in pigeon dal – mung dal, chick pea dal in split forms and whole forms like black chick peas. Whole black dal is excellent in protein nourishment and makes a filling meal. Tuvar dal ideally used in sambar in the South is a perfect appetizer. Horse grams require to be soaked in water overnight for easy cooking. Split dals are easily available and storing is simple.

Steamed idli is a perfect diet food. A simple chapatti can be roasted oil free over the girdle and eaten plain along with a curry. The ideal way to start a diet program is to make daily adjustments but cutting oil and fat foods. Thereby there is no compulsion is food felt. Include salads and use low fat milk to make curds. Soya milk is perfect for milkshakes.

If you are hungry go on a nut snack and gorge on fruits. Vegetable oil is the best medium. Stir fry and sauté instead of deep fried and spoonfuls of oil. Try olive oil in the weekends. Roasted papads or wafers in the microwave are alternative to ready pack wafers and deep fried papads. Snacks always need not be bhajias, try some vegetable cutlet on a girdle. Cut the tomato sauce and use healthy green chutney. Spinach chutney with green chilies is a nice idea. Traditional mint and coriander chutney add taste to any dish.

Indian salads are simple. Use lemon to add taste and freshly ground peppers. Potato soup or a thick bottle gourd-carrot soup can be flavoured with dried mango powder and pepper to add to taste. Low fat sweeteners are a good option to control weight related problems and diabetes. One need not sacrifice the seasonal gajar halwa or the kheer. Kheer can be prepared with low fat milk and the garnishing can be minimalised in your bowl. Low fat sugar is ideal in tea/coffee or sweet deserts.

Calorie charts are available with servings. If you are really craving for rice, then opt for vegetable rice with soya chunks. Use a low fat curd as a side dish and also in raita. Little arrangements are necessary to maintain a healthy life style.

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