The realm of nutrition and wellness is marked by a clear truth: dieting is not a one-size-fits-all matter. This is especially true for South Asian diets, which are rich in flavours and diversity and influenced by a blend of cultural, genetic, and lifestyle factors. These diets offer various options for weight management while staying true to cultural heritage.
It's vital to understand that everyone's body responds differently to food. For South Asians, this means respecting traditional dietary habits and adapting them to align with individual health goals without losing their cultural essence. Pooja Dhir, a PhD student and specialist dietitian with City Dietitians, sheds light on this in her discussion with Asian Voice. She explores the intricacies of South Asian dietary practices, offering insights on creating balanced diets and correcting misconceptions about these rich culinary traditions.
Balancing nutrition and lifestyle
Discussing the South Asian diet in a western setting, Pooja said, “The migration of South Asians to Western environments often leads to a dietary shift towards processed and convenience foods. This change is largely influenced by busier work schedules and reduced opportunities for social activities like evening walks. Coupled with genetic predispositions, this lifestyle shift contributes to a heightened risk of chronic conditions such as diabetes and obesity. Central adiposity, a trait common among South Asians characterised by weight gain around the stomach, further exacerbates these health risks.”
“Despite these challenges, the intrinsic nutritional value of traditional South Asian diets presents a viable pathway to healthier eating. These diets, emphasising vegetables like okra and bitter gourd, are rich in essential nutrients, flavours, and a variety of vitamins and minerals. Including various dals and spices, such as turmeric and cumin, not only enhances the taste of meals but also adds to their nutritional profile. By adapting these traditional dietary practices to suit the demands of modern, fast-paced Western lifestyles, South Asians can effectively balance health needs with maintaining their cultural culinary heritage,” she added.
To support this dietary adaptation, she said, “By setting SMART (Specific, Measurable, Accurate, Realistic, and Timely) goals, it can be an effective strategy. For instance, incorporating regular physical activities like walking into one’s routine, ideally with a specific schedule and involving friends or family for support, can make these goals more achievable and enjoyable."
Misconceptions about South Asian foods
Debunking the misconceptions about South Asian foods, Pooja said, “One of the most prevalent misconceptions is that South Asian foods are inherently unhealthy and don't contribute to a balanced diet. In reality, traditional South Asian cuisine can be a healthy and integral part of a balanced diet. Of course, like any culinary tradition, if one predominantly consumes fried foods, the diet can become unbalanced.”
“Our traditional foods, like dal, roti, sabzi, and even yoghurt, are nutritious. In my clinic, I emphasise this and work with patients to understand portion control, which is a common challenge. To help them visualise a balanced meal, I often ask them to send me photos of their plates. This way, I can provide tailored feedback on their meal's composition. My aim is to educate my patients on portion sizes, balanced eating, and eliminating guilt associated with enjoying cultural foods,” she added.
Highlighting another misconception about patients with clinical conditions, she said, “Patients dealing with clinical conditions often face misconceptions about dietary restrictions. A common belief, especially among those with diabetes, is that they must eliminate sugar entirely from their diet. For example, I advise patients with diabetes to distribute their fruit intake throughout the day instead of consuming large amounts in one sitting.”
Art of perfectly well-balanced plate
Talking about a well-balanced plate, Pooja said, “For a simpler approach, use a standard plate and aim to fill half of it with vegetables, which can include a mix of cooked varieties or a side salad.”
“Next, a quarter of the plate should be dedicated to protein sources. This could be dals, lentils, rajma (kidney beans), chicken curry, fish dishes, or other similar items. The remaining quarter of the plate is for carbohydrates, including rice, chapati, roti, or even naan. However, portion control is key here. For instance, two chapatis, a small bowl of rice (approximately five spoons of cooked rice), or half a piece of naan would constitute an appropriate portion size. It's important to ensure that the plate is not overflowing; the servings should be level and not spill over the sides to maintain a balanced diet,” she added.
She emphasised, “This plate composition ensures a variety of vitamins and minerals are consumed. Additionally, incorporating healthy snacks throughout the day is beneficial. On the plate, you might also include a small serving of yoghurt, a popular addition in South Asian meals, as an extra source of protein. If weight management or specific health conditions are a concern, opting for low-fat yoghurt and limiting the quantity to a couple of spoons next to the salad or vegetables is advisable."