Here are few tips which can make most of the routine recipes healthy:

  • Use more whole grain foods[1] by replacing white with brown bread, Maida with whole wheat flour, brown or red rice with white rice. Use whole millets along with regular grains
  • Increase the amount of fibre [2, 3], in your recipes by adding fresh vegetables, legumes, sprouts and fruits. E.g. Add greens or crushed vegetables in your cutlets and even samosas
  • Reduce fat content in your meals, consume low fat cheese, skimmed milk instead of full fat milk or cheese
  • Change to a cooking method that eliminates the need of deep frying, by using oven frying, air frying, sautéing, or pan frying in less fat
  • Instead of sugar you can always use natural or fruit sugar substitutes like sucralose. In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon
  • You can reduce salt levels in food by herb and spice seasonings like mint, roasted jeera or lime juice
  • Use chicken and fish rather than mutton or red meat

No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions allow you to eat a wider variety of foods during a meal. Eating a variety of foods will also ensure that you get all the energy, protein, vitamins, minerals and fibre you need.