Eating rulesIndian cuisine comprises of a wide variety of regional and traditional cuisines native to the Indian subcontinent. The differences found in soil type, climate, culture, ethnic groups and occupations affect these cuisines. They vary according to locally available spices, herbs, vegetables and fruits. In India, spices form the backbone of cooking. Although the list and techniques used to prepare some recipes can be intimidating, they provide tantalising flavours and bring a sentiment to the cuisine. Wheat is commonly consumed in the northern, western and central states while rice is the staple in the south and the east.Eating right the Indian wayDiet plan for people with Diabetes are included in this article. These are based on cuisines from North, South, East and West India. The balanced and nutritious diet plan will provide you with 1200-1500 calories per day with carbs, fat and proteins in the right proportions. It is advisable to have at least one fruit every day between meals. It is also a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will prevent you from overeating. Include detox drinks in your diet to feel light and fresh every day..Meal plate in North IndiaNorth India has extreme climates with extremely hot summers and extremely cold winters. The northern region comprises of Jammu and Kashmir, Himachal Pradesh, Punjab, Uttaranchal, Uttar Pradesh, Haryana, Bihar, Jharkhand, Chhattisgarh and Madhya Pradesh. These states have an abundance of fresh seasonal fruits and vegetables. The northern region has had strong Central Asian influences both in its culture and its food with relation to the rest of the subcontinent. Mughlai and Kashmiri styles of cooking are not just prevalent in this region but are also very popular.The north Indian cuisine has a wide variety of lip-smacking vegetarian and non-vegetarian dishes. The food is generally creamy and served with a generous quantity of ghee. It mostly comprises of rotis, paratha, kulcha etc. served with dollops of butter. Thus this spread can be made healthier, with slight modifications to suit the sedentary needs of the urban Indians.Minimise the use of ghee. Cook food in olive oil or in any vegetable oil such as sunflower, mustard or soybean oil, instead of cream, butter and ghee. Always use oil in moderation.Choose phulkas made from whole wheat flour without butter or ghee over refined flour naans, kulchas and parathas.Do not overcook the vegetables and allow them to retain their nutritive values. Use minimum oil and cook them covered on medium heat so that they are prepared in their own juices. Use only fresh vegetables, meats or fish of low fat.Opt for grilled, roasted or baked lean chicken over deep fried mutton. In your diet, reduce the frequency and the serving-size of red meat. Try not to eat meat more than once a day and preferably less often. Try to select lean cuts and always remove all visible fat before eating.Add more poultry and fish to your meals. Avoid sausages, frankfurters, hams and other processed meats because they are usually high in fat.Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturated fat. Opt for tofu over paneer.Include larger quantities of salads in your diet. Eat some fresh fruits every day.Opt for sprouts and fruit chaats over papri, kachori and samosa chaat. Eat more vegetables particularly peas and beans - fresh or dried - as they are a good low-fat source of protein.While eating outside, look for grilled, roasted, baked and stewed preparations over korma, malai and makhani..Meal plate in south IndiaThe Southern region of India has a hot and humid climate and all its states are on the coastlines. Rainfall is abundant and so is the supply of fresh fruit, vegetables and rice. This region comprises of Karnataka, Andhra Pradesh, Tamil Nadu and Kerala.Food in south India is not only about idlis or dosas. Contrary to the popular misnomer, it consists of cuisines which have both vegetarian and non-vegetarian delights, with one common link - rice. South Indian food is generally healthy but the substantial use of coconut and coconut oil adds to the calories. A healthy variation to this is to:Limit the use of coconut in the meals as it has lot of calories.Use sunflower oil or olive oil instead of coconut oil. Palm oil and coconut oil are high in saturated fats and are therefore not recommended.Do not over load your vegetables and curries with chillies. Instead, include lots of herbs and protective spices like methi (fenugreek), hing (asafoetida), haldi (turmeric), dalchini (cinnamon), laung (cloves), badi elaichi (cardamom), sauf (fennel) and sarso (mustard) in the curries.Have more tender coconut water as it cools and balances the effects of the spicy (chillies) food. Dig into lots of seasonal and locally available fruits like phalsa, jamun, bael, ber etc.Choose brown rice or basmati instead of polished rice.Go for roasted papad over the deep fried ones.Add appetisers like coriander/mint/raw mango/tomato chutney, oil-less pickles together with condiments and spices to your meal..Meal plate in East and North East IndiaEast India experiences a lot of rainfall, so rice is grown abundantly here. East and North East India are comprised of the states of West Bengal, Orissa, Sikkim, Assam, Arunachal Pradesh, Meghalaya, Manipur, Nagaland, Mizoram and Tripura.A traditional East Indian meal is nothing less than a feast. It has a variety of fish and rice with a combination of vegetarian and non-vegetarian items. It is often accompanied with a sweet or a dessert. The cooking normally involves lots of deep frying in mustard oil and a dollop of ghee on the rice. This inclination towards red meat may indicate a higher risk of cholesterol and heart problems. Some of the better options to these practices are to:Replace rice with millets or phulkas. Use wholemeal or multigrain flour for roti, bread and chapattis. Also opt for wholemeal breakfast cereals with extra bran to start your day right and healthy.Increase and regularise the consumption of missi roti, channa roti, bajra roti and makki roti in your diet.Shallow fry or grill, roast or bake your fish instead of deep frying to limit the consumption of oil.Moderate red meat (mutton) and try not to eat it more than once a day and preferably less often. Use fresh vegetables, meats or fish. Ideally vegetables should not be chopped or cut too much in advance as certain vitamins and minerals are lost. Also do not cook vegetables in too much water and then drain away the stalk. Nutrients are lost in this process because they get leeched in the water.Restrict the number of eggs to not more than five per week.Avoid consumption of store-bought biscuits and cakes because these are made with saturated fats. Why not bake a few at home!Incorporate different seasonal greens and veggies like radish leaves, cauliflower greens, fenugreek leaves etc.in your food.Change cooking methods to steaming instead of frying for vegetables while preparing curries.Have sweets occasionally. Instead, go for fresh fruit salads and master the art of 'portion control'..Meal plate in West IndiaThe western region of India includes Rajasthan, Gujarat, Maharashtra, and Goa. Peanuts and coconut are important ingredients as they are easily available. Goa and Konkan region of Maharashtra also have an abundance of fresh fish and seafood. This region probably has the most diverse styles of food in India.People in west India like their food thali to have at least 10 different varieties of dishes. Although they use a variety of vegetables and lentils, the extreme use of ghee and oil can up the risk of heart diseases as can the high intake of sugar, given their penchant for sweet during and after every meal. Churn out your best thali, with a few healthy variations such as:Opt for phulkas, plain multi grain bhakris without ghee and skip the deep fried puris.Cook vegetables in minimal oil and sauté them. Do not overcook the food.Eat papads and pickles sparingly as they contain high salt and fat content.Avoid deep fried pakoras and go for grilled and baked cutlets. A lot of snacks can be baked instead of deep- fried. Like baked vegetable cutlets can replace the deep-fried pakoras.Choose dhoklas, khandvis and idlis for snacks. They can be made in different combinations and therefore add variety. Also the popular Gujarati snack muthia can be steamed instead of deep-fried. Use healthy condiments like fenugreek and carrot to improve their nutritive value.For samosa stuffing, use a variety of vegetables rather than only potatoes. Prepare samosa covering with in whole wheat flour instead of refined flour.Go slow on sweets like jalebi, ladoos, gulab jamuns, basundi etc. Reduce the intake of heavily sweetened foods, mithais, chikkis, chocolates and desserts after every meal. Iinstead you can swap them with custard with lots of fruits, fruit salads or carrot halwa cooked in less sugar and ghee.Use whole pulses like rajma, channa, sabut urad and moong over the de- husked ones..Rutuja Mahajan is a Registered Dietician
Eating rulesIndian cuisine comprises of a wide variety of regional and traditional cuisines native to the Indian subcontinent. The differences found in soil type, climate, culture, ethnic groups and occupations affect these cuisines. They vary according to locally available spices, herbs, vegetables and fruits. In India, spices form the backbone of cooking. Although the list and techniques used to prepare some recipes can be intimidating, they provide tantalising flavours and bring a sentiment to the cuisine. Wheat is commonly consumed in the northern, western and central states while rice is the staple in the south and the east.Eating right the Indian wayDiet plan for people with Diabetes are included in this article. These are based on cuisines from North, South, East and West India. The balanced and nutritious diet plan will provide you with 1200-1500 calories per day with carbs, fat and proteins in the right proportions. It is advisable to have at least one fruit every day between meals. It is also a good practice to eat a bowl of salad 10 minutes before lunch or dinner. This will prevent you from overeating. Include detox drinks in your diet to feel light and fresh every day..Meal plate in North IndiaNorth India has extreme climates with extremely hot summers and extremely cold winters. The northern region comprises of Jammu and Kashmir, Himachal Pradesh, Punjab, Uttaranchal, Uttar Pradesh, Haryana, Bihar, Jharkhand, Chhattisgarh and Madhya Pradesh. These states have an abundance of fresh seasonal fruits and vegetables. The northern region has had strong Central Asian influences both in its culture and its food with relation to the rest of the subcontinent. Mughlai and Kashmiri styles of cooking are not just prevalent in this region but are also very popular.The north Indian cuisine has a wide variety of lip-smacking vegetarian and non-vegetarian dishes. The food is generally creamy and served with a generous quantity of ghee. It mostly comprises of rotis, paratha, kulcha etc. served with dollops of butter. Thus this spread can be made healthier, with slight modifications to suit the sedentary needs of the urban Indians.Minimise the use of ghee. Cook food in olive oil or in any vegetable oil such as sunflower, mustard or soybean oil, instead of cream, butter and ghee. Always use oil in moderation.Choose phulkas made from whole wheat flour without butter or ghee over refined flour naans, kulchas and parathas.Do not overcook the vegetables and allow them to retain their nutritive values. Use minimum oil and cook them covered on medium heat so that they are prepared in their own juices. Use only fresh vegetables, meats or fish of low fat.Opt for grilled, roasted or baked lean chicken over deep fried mutton. In your diet, reduce the frequency and the serving-size of red meat. Try not to eat meat more than once a day and preferably less often. Try to select lean cuts and always remove all visible fat before eating.Add more poultry and fish to your meals. Avoid sausages, frankfurters, hams and other processed meats because they are usually high in fat.Eat only those dairy products, which have low fat such as skimmed milk, cottage cheese and yogurt. Use soft margarines that are high in polyunsaturated fat. Opt for tofu over paneer.Include larger quantities of salads in your diet. Eat some fresh fruits every day.Opt for sprouts and fruit chaats over papri, kachori and samosa chaat. Eat more vegetables particularly peas and beans - fresh or dried - as they are a good low-fat source of protein.While eating outside, look for grilled, roasted, baked and stewed preparations over korma, malai and makhani..Meal plate in south IndiaThe Southern region of India has a hot and humid climate and all its states are on the coastlines. Rainfall is abundant and so is the supply of fresh fruit, vegetables and rice. This region comprises of Karnataka, Andhra Pradesh, Tamil Nadu and Kerala.Food in south India is not only about idlis or dosas. Contrary to the popular misnomer, it consists of cuisines which have both vegetarian and non-vegetarian delights, with one common link - rice. South Indian food is generally healthy but the substantial use of coconut and coconut oil adds to the calories. A healthy variation to this is to:Limit the use of coconut in the meals as it has lot of calories.Use sunflower oil or olive oil instead of coconut oil. Palm oil and coconut oil are high in saturated fats and are therefore not recommended.Do not over load your vegetables and curries with chillies. Instead, include lots of herbs and protective spices like methi (fenugreek), hing (asafoetida), haldi (turmeric), dalchini (cinnamon), laung (cloves), badi elaichi (cardamom), sauf (fennel) and sarso (mustard) in the curries.Have more tender coconut water as it cools and balances the effects of the spicy (chillies) food. Dig into lots of seasonal and locally available fruits like phalsa, jamun, bael, ber etc.Choose brown rice or basmati instead of polished rice.Go for roasted papad over the deep fried ones.Add appetisers like coriander/mint/raw mango/tomato chutney, oil-less pickles together with condiments and spices to your meal..Meal plate in East and North East IndiaEast India experiences a lot of rainfall, so rice is grown abundantly here. East and North East India are comprised of the states of West Bengal, Orissa, Sikkim, Assam, Arunachal Pradesh, Meghalaya, Manipur, Nagaland, Mizoram and Tripura.A traditional East Indian meal is nothing less than a feast. It has a variety of fish and rice with a combination of vegetarian and non-vegetarian items. It is often accompanied with a sweet or a dessert. The cooking normally involves lots of deep frying in mustard oil and a dollop of ghee on the rice. This inclination towards red meat may indicate a higher risk of cholesterol and heart problems. Some of the better options to these practices are to:Replace rice with millets or phulkas. Use wholemeal or multigrain flour for roti, bread and chapattis. Also opt for wholemeal breakfast cereals with extra bran to start your day right and healthy.Increase and regularise the consumption of missi roti, channa roti, bajra roti and makki roti in your diet.Shallow fry or grill, roast or bake your fish instead of deep frying to limit the consumption of oil.Moderate red meat (mutton) and try not to eat it more than once a day and preferably less often. Use fresh vegetables, meats or fish. Ideally vegetables should not be chopped or cut too much in advance as certain vitamins and minerals are lost. Also do not cook vegetables in too much water and then drain away the stalk. Nutrients are lost in this process because they get leeched in the water.Restrict the number of eggs to not more than five per week.Avoid consumption of store-bought biscuits and cakes because these are made with saturated fats. Why not bake a few at home!Incorporate different seasonal greens and veggies like radish leaves, cauliflower greens, fenugreek leaves etc.in your food.Change cooking methods to steaming instead of frying for vegetables while preparing curries.Have sweets occasionally. Instead, go for fresh fruit salads and master the art of 'portion control'..Meal plate in West IndiaThe western region of India includes Rajasthan, Gujarat, Maharashtra, and Goa. Peanuts and coconut are important ingredients as they are easily available. Goa and Konkan region of Maharashtra also have an abundance of fresh fish and seafood. This region probably has the most diverse styles of food in India.People in west India like their food thali to have at least 10 different varieties of dishes. Although they use a variety of vegetables and lentils, the extreme use of ghee and oil can up the risk of heart diseases as can the high intake of sugar, given their penchant for sweet during and after every meal. Churn out your best thali, with a few healthy variations such as:Opt for phulkas, plain multi grain bhakris without ghee and skip the deep fried puris.Cook vegetables in minimal oil and sauté them. Do not overcook the food.Eat papads and pickles sparingly as they contain high salt and fat content.Avoid deep fried pakoras and go for grilled and baked cutlets. A lot of snacks can be baked instead of deep- fried. Like baked vegetable cutlets can replace the deep-fried pakoras.Choose dhoklas, khandvis and idlis for snacks. They can be made in different combinations and therefore add variety. Also the popular Gujarati snack muthia can be steamed instead of deep-fried. Use healthy condiments like fenugreek and carrot to improve their nutritive value.For samosa stuffing, use a variety of vegetables rather than only potatoes. Prepare samosa covering with in whole wheat flour instead of refined flour.Go slow on sweets like jalebi, ladoos, gulab jamuns, basundi etc. Reduce the intake of heavily sweetened foods, mithais, chikkis, chocolates and desserts after every meal. Iinstead you can swap them with custard with lots of fruits, fruit salads or carrot halwa cooked in less sugar and ghee.Use whole pulses like rajma, channa, sabut urad and moong over the de- husked ones..Rutuja Mahajan is a Registered Dietician
