Nutrition for South Asians

Too often, the South Asian diet is overloaded with calories and saturated fats. Because South Asians are at increased risk for heart disease, it’s important to make healthy eating a priority.

But this doesn’t mean you and your family have to give up your favorite foods. Here’s what you can do to achieve and maintain a heart-healthy diet at any age.

• Balance your meals. A balanced meal contains adequate protein, fat, carbohydrate, and plenty of fiber. Vary your food choices from day to day and emphasize plant foods. Colorful fruits and vegetables add interest and phytochemicals, vitamins, minerals and fiber to the diet.
• Make meals a family tradition. Family meals help children to accept new foods, learn social skills and establish good structure. As a parent, during family meals you’ll model behaviors you want for your children—and you’re more likely to eat on a regular schedule yourself. Missed meals can lead to overeating, poor choices and difficulty listening to internal cues of hunger and fullness. Practice mindful eating.
• Eat regular, modest meals and small snacks. Timing meals and snacks can be challenging with today’s busy schedules. Aim for breakfast within 30 to 60 minutes of rising, and eat every two to three hours. If you or your kids have to go six or more hours without a meal, plan for small, nutritious snacks. Stop eating two to three hours prior to sleeping. Late evening meals (especially heavy dinners) can aggravate acid reflux, disrupt fasting blood sugar, contribute to obesity and depress morning appetite.
• Watch for unexpected and hidden calories. When planning meals, make sure to figure in extras such as eating out.
• Emphasize healthy carbohydrates.
• Eat lean protein.
• Limit fat, oil and salt.

Beverages

Beware of drinking your calories. Many drinks, even “natural” ones like fruit juice (including homemade), are naturally high in sugar and low in fiber. Drink water as your primary beverage, at least eight 8-ounce glasses per day.

Consider limiting the following drinks, too:

• Coffee: two (or fewer) 8-ounce cups per day.
• Tea: four (or fewer) 8-ounce cups per day.
• Soda: zero.
• Specialty coffee drinks and smoothies: check the calorie counts posted on the menu. All are high in calories.
• Alcohol: Limit to one drink for women and two for men, per day. One drink is defined as 4-5 ounces wine, 12 ounces beer or 1.5 ounces hard liquor. Moderate drinking is associated with a decreased risk of heart disease and may improve insulin action. Avoid alcohol altogether if your doctor recommends it, if you’re taking medications or herbal supplements that interact with alcohol, if you have a history of substance or alcohol abuse, or if you’re trying to lose weight.

Portions and Serving Sizes

If you’re overweight, you may need to cut down your serving sizes. Since South Asians offer food as a gesture of hospitality, it may be hard to refuse (especially when the food is tasty). To avoid feeling overly full, aim for 75 percent fullness.

Here are some other portion-control tips:

• The South Asian cook may be used to “eyeballing” or estimating quantities, which can lead to excess oil and starchy foods. Use measuring cups and spoons and consider buying a food scale to accurately measure.
• Read labels and try to stick to one suggested serving based on the label.
• Keep a food journal or diary with everything you eat and drink (include condiments). Record portions and estimate calories to see how you are doing. The Internet is a great source of free or low-cost recording formats. To reduce weight, men should limit themselves to 1500-1800 calories per day, and women should limit themselves to 1200- 1500 calories per day.
• See a registered dietitian if you have diabetes or are having difficulty meeting goals.