South Asians make up a quarter of the world's population and face a higher risk of Type 2 diabetes, heart disease, and obesity compared to other groups. Adopting a healthy diet can significantly reduce these risks and improve overall health.

South Asians are a growing diaspora, making up around 25% of the world's population. While most South Asians live in their home countries of India, Pakistan, Bangladesh, Sri Lanka, Nepal, Bhutan, Afghanistan, and the Maldives, significant communities are also thriving in Western nations.

In countries like the United Kingdom and Canada, South Asians are the largest non-white ethnic group, representing roughly 5% of the population. They are also among the fastest-growing ethnicities in the United States and New Zealand.

This rise in prevalence is due to both population growth within existing communities and ongoing immigration. In fact, South Asians are one of the top three immigrant groups in the UK, Canada, the US, and New Zealand.

What is a Healthy Diet?

A balanced diet rich in various food groups is key. While South Asian cuisine traditionally features starchy vegetables like rice, roti, and dals, incorporating protein, healthy fats, and plenty of fruits and vegetables is crucial.

Optimising Dietary Choices:

• Jaggery for sugar: Jaggery is a natural sweetener with more nutrients than sugar, including iron, potassium, magnesium, and phosphorus. It also has a molasses content that provides antioxidants.

• 2% milk for full-fat milk: 2% milk is a good source of protein, vitamin D, and calcium while being lower in saturated fat than full-fat milk.

• Whole wheat roti for flour: Whole wheat roti is higher in fiber, antioxidants, and vitamins than roti made with refined flour.

• Ghee for butter: Ghee may have anti-inflammatory properties and promote gut health compared to butter. However, both are high in saturated fat, so use them in moderation.

• Low-fat yogurt for cream: Low-fat yogurt is a good source of protein, calcium, and probiotics while being lower in fat than cream.

• Brown rice for white rice: Brown rice is higher in fiber, minerals, vitamins, and antioxidants than white rice.

• Homemade chutney for store-bought: Making your own chutney allows you to control the ingredients and avoid added sugar and preservatives.

Building Sustainable Habits:

• Food Journaling for Insight : Keeping a food journal can reveal potential food sensitivities, allergies, or connections between diet and physical responses.

• Prioritising Fruits and Vegetables: Aim for at least 1.5-2 cups of fruit and 2-3 cups of vegetables daily to ensure adequate intake of vital nutrients.

• Regular Meal Regimen: Maintaining consistent meal timing, including breakfast, supports optimal weight management and energy levels.

• Moderation, Not Deprivation: Enjoy favourite foods in smaller portions, incorporating them alongside a rainbow of fruits and vegetables for a balanced approach.

• Embracing Movement: Dedicate at least 20 minutes most days to moderate-intensity physical activity like brisk walking, swimming, or cycling.

Nourishing the Body with South Asian Flair

Moreover, South Asian content creators like Laiba Zaid, Khushi Gupta, Annika Ravi, and Manasa Aechuri advocate for balanced meals and emphasize the importance of fueling the body with nutritious foods. Physical activity is equally crucial, enhancing endurance, muscle strength, and nutrient delivery to tissues.

The Transformative Power of Daily Exercise

Research underscores the importance of regular physical activity in reducing health risks. For instance, studies show that a minimum of 20 minutes of daily movement, whether low or high intensity, contributes significantly to a healthier life. Cardio exercises like running, walking, and swimming, combined with strength training (often stigmatized in the community), can improve heart health and reduce injury risks.

Breaking Stereotypes of Crafting a Flavorful, Balanced South Asian Diet

Contrary to misconceptions, lifting weights has proven benefits, emphasizing the need to dispel stereotypes. In transitioning to a healthier lifestyle, it's essential to understand that eating healthily need not be monotonous. Varied options like sabzi, paneer, and chicken with roti, based on portion control, can make the journey to health more manageable.

By embracing these accessible and culturally mindful steps, South Asian women can confidently take charge of their health and well-being. Remember, small changes add up to significant transformations. Celebrate your journey, one flavorful bite and mindful movement at a time, as you nourish your body and embrace a vibrant, empowered future.