My top 10 Indian food swaps

My top 10 Indian food swaps...

I and many of my clients are huge fans of Indian food, those warm herbs and spices, big flavours and fresh colours are really tempting, however if you are working on changing shape or weight loss, there’s a number of things that you’ll want to consider. For instance: How is the food cooked? Clay oven (no added calories) or deep fryer? (added calories).

If you struggle to know what to eat when trying to achieve your best health and fitness why not get in touch today? My approach to nourishment is about assessing your current nourishment choices and asking you, which small and simple adjustments to your eating regime, can be made easily.

Many of my clients are surprised to hear that, not everything will need changing. In fact I wholeheartedly discourage huge disruption but I encourage consistent, achievable change for life.

To receive my help why not reach out and book a 15 minute lifestyle check up, by clicking the button below?

Here are my top 10 swaps:

1. Swap Naan which contains white flour, sugar and butter or ghee (fat) for Chapatti which has more fibre because of using wholemeal flour and no butter, doing this will save around 430kcals and chapati tastes great! Fibre from chapatti takes a long time to be metabolised and often results in us eating less food.

2. Leave the pilau rice as it’s cooked with butter choose plain boiled rice, this simple step can save 150 kcals. The other food on your plate has big flavours and I find that boiled rice does the job just as well (and its cheaper... kerrrr -ching!)

3. Bombay potato or saag aloo can be swapped for Side salad (save 300 kcals). Again, lots of fat is added. Often when you serve saag aloo, you end up with a pool of oil on your plate! Not appetising.

4. Onion bhaji, change to Chicken tikka- saving 200kcals. This one is a change of nutrtient, carbohydrate and fat to lean tasty protein - winning! Often when programming and adjusting nutrition for my clients, protein is a good swap, because its role in restoring the body, building and repairing muscle. Remember muscle burns energy!

5. Mango chutney can be swapped for mint sauce 126 calories saved. Mango chutney is very sweet, almost the texture of honey. Swap this for yoghurt based mint sauce to refresh you palette and recover from those spicy foods.

6. Swap creamy sauces: Masala, passanda and korma for tandoori, madras or jalfrezi (tomato based). More FAT….. gone.

7. Roti (100 calories): a doughy bread could be changed for popadom, this will save 65 calories, because there’s less of it. I also love to combine textures and flavours: Heat from chillies in a curry, refreshment from side salad, rice and mint sauce and the crunchiness of popadom……. I’m SOLD.

8. Meat dishes to be swapped for veg or Fish: I love a vegetable curry. Meat swapped for fish, for example lamb swapped for prawn or fish. I refer to fruits and vegetables as natures jewels. The texture, the colour and the heavily spiced flavours of Indian food, again for me that’s an exciting enjoyable dish. Swapping meats that tend to be higher in fat, such as lamb to chicken or even turkey or fish, is an awesome swap.

9. Chickpeas, beans and lentils (Dhaal) are a great option for fibre (slower digestion) and some proteins. Fibre, fibre, fibre!!!!! Split lentils are an interesting texture, and are one of the cheapest healthy foods available in Indian culture.

10. Remember to order small portions or split with a friend, partner or family. Orrrrrrr portion over two days for extra awesomeness and remove the guilt of over eating.

My approach towards food at Three Pillars of fitness is one that is based around: Awareness, Education, action and habit forming to ensure that the way in which you eat, serves you for life. To find out more about how I can help yo to loose weight get in touch today by clicking here. Or if you prefer give me a call on 07713 328010. Remeber iv'e been there!

To check out my awesome homemade vegetable curry recipe CLICK HERE

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