How to Create a Healthy Diet

Brampton is a vibrant, diverse city, home to one of Canada’s largest South Asian populations. Our culture is rich in tradition, family, and food. But while our curries, sweets, and snacks bring people together, many of the foods we love come with a cost: high salt, sugar, and saturated fat. Combined with rising rates of diabetes, high blood pressure, and heart disease in our community, it’s time to rethink how we eat, without losing the flavours we love.

Here’s how we can build a healthier diet, one step at a time.

🫓 1. Modify, Don’t Eliminate Traditional Foods

We don’t need to cut out roti, sabzi, or daal. But we can make small changes:

Switch to whole wheat atta for more fibre and slower digestion.

Use less oil or ghee—try dry roasting or baking when possible.

Cook with low-fat dairy like skim milk or low-fat yogurt in curries.

✅ Tip: Use an air fryer to make healthier versions of samosas or pakoras without deep frying.

🧂 2. Watch the Salt and Sugar

South Asian diets often include high-sodium pickles, packaged snacks, and sweets like gulab jamun or laddoo.

Reduce achar (pickle) portions—treat it like a condiment, not a side dish.

Cut down on daily sweets—reserve them for special occasions.

Try natural sweeteners like stevia, monk fruit, or dates when possible.

✅ Tip: Drink chai with less sugar or switch to masala green tea for a lighter option.

🍗 3. Add More Protein and Plants

Meat-heavy meals can be hard on the heart if they include lots of saturated fats. Instead:

Balance meals with plant-based proteins like chickpeas, lentils, and tofu.

Choose grilled or baked chicken or fish over fried meats.

Add more leafy greens like spinach (palak), mustard greens (sarson), or kale.

✅ Tip: Mix cooked vegetables into paratha stuffing—great for kids and picky eaters.

🥛 4. Improve Portion Control

It’s common to serve generous portions—but moderation is key to managing weight and blood sugar.

Use smaller plates to help control portions naturally.

Avoid second helpings until you’ve waited 10 minutes—often, the body just needs time to feel full.

Slow down your eating. Talk more, chew longer.

💧 5. Make Healthy Eating a Family Affair

Healthy habits start at home. Encourage family-wide changes:

Let kids help in the kitchen and learn about nutrition early.

Cook one family meal instead of making separate "diet" food.

Have weekly challenges like “no-sugar Sundays” or “meatless Mondays.”

✅ Tip: Visit Brampton’s farmers' markets for affordable local produce with your family.