Tips for Healthy Indian Living

Some dishes, such as somosas and pakoras, are unhealthy and should be eaten sparingly.

Living a health Indian lifestyle is possible, though it may seem a daunting prospect initially. Many traditional Indian dishes can be deep fried, quite sugary or full of excess sodium, but on the flip side, there are also many nutritious and healthy options. Yoga has also long been a part of a healthy and balanced life in South Asian culture. Making small changes in daily life can lead to long-term benefits and contribute to an overall healthy lifestyle.

Diet and Nutrition

For the most part, the South Asian diet is chock full of fruits, vegetables and beans, as many Indians are vegetarian, and vegetable dishes are a staple. There are many nonmeat protein alternatives, such as soy, nuts, quinoa, beans and lentils, which can be incorporated into meals, as some of these meat alternatives are readily found in many Indian recipes. For a balanced diet, the United States Department of Agriculture recommends choosing a combination of grains, fruits, vegetables, meats --- or nonmeat alternatives --- and milk, depending on your age and other factors.

Cooking

Food and cooking is a big part of the South Asian identity. Many foods, such as somosas, puris and pakoras, are deep fried and unhealthy. They can be hard to resist because they are delicious, but should be avoided to reduce cholesterol and excess unhealthy fats. When cooking, use a nonstick skillet to reduce the amount of oil required, and use healthier options, such as extra virgin olive oil. Indian sweets can be high in sugar, fat and calories and should be saved for special occasions and consumed in moderation only. Excess salt should also be eliminated.

Exercise

South Asians can be prone to heart disease, so special attention should be paid to heart health. Exercise should be regularly incorporated into everyone's schedule three to four days a week for 30 to 60 minutes, if not every day. Cardio activities, such as aerobics, running and swimming, are especially good for cardiovascular health. Weight training and yoga are also beneficial. Depending on the type of yoga practiced, it can be a type of exercise or a great way to relax and relieve stress.

Lifestyle

Emphasis needs be placed on an overall healthy lifestyle. Traditional Indian dishes can be full of fat, sugar and salt, so the trick is to stay away from these types of foods and focus on healthier options. They can be indulged in on occasion, but only in small amounts. Work and family are important, but making time for your individual health is also vital. Take the time to exercise, meditate and manage stress by participating in activities that are fun and enjoyable.

References

• United States Department of Agriculture: Inside the Pyramid