Eat right, stay fit

In India our day to day food is normally very balanced. It gives us carbohydrates, proteins and good quality fats, vitamins, minerals and essential nutrients. We must not forget our traditional Indian combinations are a plate full of health in one meal.

Here are a few examples of a well-balanced meal

• Whole wheat roti + vegetable + dal is the basic meal in every household and it is a complete balanced meal comprising of fibre carbohydrate + protein + fat.
• Idli + sambhar with lots of veggies + coconut chutney is a good cereal-pulse combination plus the sambhar is made of dal with vegetables, which is the protein, the coconut in the chutney is the healthy fat.
• Saibhaji + Khichdi (split green moong dal + rice)
• The Saibhaji is a green vegetable dish made from spinach (rich in iron, essential vitamins, folic acid), carrots (rich in vitamin A), lentils like chana dal, moong dal, which are protein rich and keeps you full for a longer duration making it a delicious and healthy meal.
• Fish curry with vegetables + rice (unpolished)
• This is a wholesome, complete combination as you get protein, vegetables are full of fibre, minerals, anti-oxidants, coconut in the curry gives you the healthy fats, carbohydrate from the rice, the blend of spices, which are anti-inflammatory and fight infections.
• Dhansak + rice (unpolished) + kachumber
• It is dal of lentils, which are protein rich with traditional spices (anti- inflammatory, fight infections), the leafy vegetables (fenugreek), vegetables, carbohydrate from rice and the proteins, fibre from the lentils keep you full for longer time.
• Tandoori platter- vegetarian (cauliflower, onions, bell peppers, tomato, baby corn, mushroom).
• These vegetables contain loads of essential vitamins, minerals , anti-oxidants, low in calories and high in dietary fibre, which relieves constipation and also prevents or reduces cholesterol and blood pressure .
• Tandoori platter- non-vegetarian (chicken, fish).
• Chicken sandwich in whole wheat bread + soup + salad is a balanced combination of carbohydrate + protein + fats.
• Whole wheat roti wrap with chicken or vegetables + soup + salad is a complete meal giving us the required carbohydrate + protein+ fat.
• Pav Bhaji with a good amount of vegetables and peas + whole wheat bread + kachumbur (onion, tomatoes , capsicum) less butter, which is a good combination of carbohydrate + protein + fats.
• Mix vegetable stuffed paratha + vegetable raita
• This is a wholesome meal with lots of vegetables, which contains loads of essential vitamins, minerals, anti-oxidants, has low calories and high dietary fibre, which relieves constipation.

Incompatible food combinations

• Banana + milk (causes congestion, cold, cough)
• Milk + melons/sour fruits (disturbs digestion)
• Fish+ milk (causes indigestion)
• Onion + milk (indigestion)
• Melons + grains (upsets the stomach)
• Salt + milk (causes indigestion)
• Honey should never be cooked, should be eaten raw, it produces toxins in the body.

By: Naini Setalvad