11 Keys to a Balanced Diet Chart India Needs

6. Cooking oils and fried foods: Practical swaps and limits

Many Indian recipes call for frying, but repeated deep-frying can add excess calories and unhealthy fats. A practical approach is to reserve deep frying for occasional treats and use healthier cooking techniques most days: shallow sautéing, steaming, roasting, or using an air-fryer for small snacks. Choose cold-pressed oils—mustard, groundnut, or light olive oil—when appropriate and use small quantities for tempering and cooking. For items like pakoras and cutlets, try oven-baking or air-frying with a light oil spray to retain texture. When making dosas and parathas, use minimal oil on the pan and avoid reusing frying oil. These swaps reduce total dietary fat while keeping familiar flavours intact. Encourage family recipes that emphasise roasting spices and slow cooking, which deepen taste without excessive oil. By cutting down on frequent deep-fried foods and using moderate amounts of high-quality oils, meals become more nutrient-dense without losing traditional appeal.