Healthy Cooking Methods


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Foods to avoid •Deep-fried foods, for example pakoras, samosas and fried dumplings. •High-sugar and high-fat foods, including sweets such as Gulab Jamun, Rasgulla, Balushahi and Baklawa. •High-fat cooked foods, for example, parathas, oily curries and greasy pastries. •Eat less salt •Eat less processed food - This includes foods such as sausages, cakes, biscuits, burgers and fast food. These can be high in fat and salt.

Cooking methods to avoid •Deep frying •Frying •Curries with excessive oil •Use of ghee or trans fat

Healthy alternatives •Wholegrain, such as chickpeas, chapatti, brown rice and boiled dumplings •Paratas/Chapattis made without oil •Baked or grilled meat and chicken •Make pastry at home and use a single layer •Milk-based sweets and puddings such as Rasmalai and Barfee can be consumed in moderation

Healthy cooking methods •Shallow frying (usually there is little difference in taste). •Grilling or baking is healthier and helps retain the taste and original flavour of the food, especially with chicken and fish. •Steam or poach


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