Eating Healthy in Delhi
With its rich culinary culture, Delhi offers both incredible food variety and significant dietary challenges. Ultra-processed foods, high-fat street food, and sugar-heavy sweets are widely consumed. At Dashvanth Healthcare Delhi, we guide patients towards healthy eating without abandoning cultural food traditions.
Indian Superfoods
- Dal (Lentils): Excellent protein, fibre, iron, folate. Eat daily.
- Ragi (Finger Millet): Calcium-rich, low glycaemic index, excellent for diabetics
- Amla (Indian Gooseberry): Highest natural Vitamin C source, antioxidant
- Turmeric: Anti-inflammatory (curcumin). Use in cooking daily.
- Methi (Fenugreek): Helps control blood sugar, rich in iron and fibre
- Walnuts: Omega-3 fatty acids, heart health
- Curd/Yogurt: Probiotics, calcium, protein
Balanced Indian Meal Template
- ½ plate: Non-starchy vegetables (sabzi, salad)
- ¼ plate: Whole grains (brown rice, roti with bran)
- ¼ plate: Protein (dal, paneer, curd, eggs, chicken)
- 1 serving: Fruit
- Plus: Healthy fat (small amount of ghee or oils)
Common Dietary Mistakes in Delhi
- Too much refined flour (maida) – white bread, biscuits, naan
- Excess sugar in tea (3–4 cups with 2 tsp sugar each = 50+ grams sugar daily!)
- Skipping breakfast then overeating at lunch
- Fruit juices instead of whole fruits (no fibre, high sugar)
- Deep-fried snacks daily
Practical Tips
- Drink 2–3 litres of water daily (filtered, not cold drinks)
- Cook at home more often
- Read food labels – check for trans fats and added sugars
- Eat mindfully – no screens during meals
Nutritional counselling at Dashvanth Healthcare Delhi: 011-41670042.
