How to Make Healthier Choices at Indian Fast Food Restaurants

Satisfy Your Cravings: Healthy Options at Indian Fast Food Restaurants

Indian fast food has become hugely popular for its flavorful curries, stews, flatbreads, and vegetarian options. But when eating on the go, it can be challenging to make healthy choices from Indian fast food menus.

Thankfully, many Indian restaurants now offer lighter dishes and options customized for dietary needs. With a few simple tips, you can enjoy all the rich spices and complex flavors of Indian food without overdoing calories, sodium, or fat.

Tips for Healthy Indian Fast Food

Follow these guidelines to choose the healthiest options next time you visit an Indian fast food joint:

• Opt for tandoori, grilled, or roasted entrees
• Request items be made with less oil or ghee
• Ask for sauces and dressings on the side
• Load up on vegetables as toppings or side dishes
• Choose chickpeas, lentils, or paneer for extra protein
• Stick to whole grain roti, naan, or brown rice
• Share larger portions or take half home
• Avoid deep fried items like samosas
• Skip the sugary lassi and opt for unsweetened mango juice

Healthy Indian Entrees

Look for these lighter entrees that pack in nutrition without unnecessary calories:

Tandoori Chicken

Chicken marinated in yogurt and spices then cooked in a tandoor oven. Opt for lean breast meat.

Tandoori Paneer

Cubes of soft cheese marinated and baked. Choose tandoori paneer tikka for more vegetables.

Vegetable Curry

Mixed veggies like cauliflower, peas, and potatoes in a flavorful curry sauce. Ask for low-fat coconut milk-based sauces.

Chana Masala

Chickpeas braised with onions, tomatoes, and spices. Good source of fiber and protein.

Aloo Gobi

Cauliflower and potatoes seasoned with turmeric and cumin. Go easy on the oil-based sauce.

Baigan Bharta

Fire roasted eggplant mashed with onions, tomatoes, and herbs. Makes a nice low cal veggie option.

The Best Breads

Indian breads add starch, fiber, and flavors. Health-conscious choices include:

Roti

Whole wheat flatbread rich in B vitamins, iron, and magnesium.

Naan

Leavened, teardrop-shaped bread. Opt for whole grain or multigrain versions.

Chapatti

Thin whole wheat flatbread low in fat and carbs.

Methi Paratha

Paratha layered with antioxidant-rich fenugreek greens.

Wholesome Side Dishes

Fill up on these nutritious veggie-based side options:

Mint Yogurt Raita

Cooling mint cucumber yogurt dip. Choose low-fat Greek yogurt.

Vegetable Pakora

Mix of veggies dipped in chickpea flour and spices then lightly fried. Ask for it baked instead.

Green Bean Thoran

Green beans tempered with mustard seeds and shredded coconut.

Gobhi Manchurian

Cauliflower florets sauted in a flavorful ginger-garlic sauce.

Lighter Desserts

For a sweet treat, try these more balanced options:

Mango Lassi

Blended mango and yogurt drink. Request no added sugar.

Gulab Jamun

Sweet rose-flavored milk balls soaked in honey syrup. Share a small portion.

Kheer

Rice pudding made with low-fat milk. Sprinkle with pistachios.

Phirni

Chilled rice custard with cardamom and nuts. Lower in sugar than other desserts.

Tips for Healthier Takeout

Customize your Indian takeout order with these easy substitutions:

• Choose brown rice instead of white
• Ask for extra vegetables instead of meat
• Request sauces and curries on the side
• Order a side salad with vinaigrette dressing
• Pick lower fat raita over fried pakora
• Share one dessert instead of getting multiple

Utilize nutrition calculators online to stay balanced. And be sure to track portions since its easy to overeat takeout. Saving half for later helps control calories.

Build a Healthy Plate

Use the healthy plate method to get the right combo of nutrients from Indian fast food:

• 1/2 plate non-starchy veggies like okra, eggplant, green beans
• 1/4 plate lean protein such as chickpeas, lentils, paneer, or tandoori chicken
• 1/4 plate whole grain like brown rice

This template helps you load up on fiber and nutrients while keeping portions of carbs and protein balanced. Pair with raita or a side salad.

Mindful Eating Tips

Practice mindfulness to avoid overeating and feel satisfied:

• Eat slowly to savor complex flavors
• Pause between bites and listen to body cues
• Minimize distractions by silencing phones
• Chew thoroughly before swallowing
• Sip water between bites to aid digestion
• Stop when you feel 80% full

Being present while eating helps you tune into physical hunger and fullness signals so you dont overindulge.

Satisfy Cravings the Healthy Way

With nutritious ingredients, smart substitutions, and mindful eating habits, you can fulfill your Indian food cravings while still feeling good. Follow these tips to enjoy all the rich, complex flavors of Indian cuisine without sabotaging your health goals.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.