South Asian

South Asian populations are highly diverse and include people from Pakistan, India, Bangladesh, Sri Lanka and Nepal. Diets can be high in fat and low in fruit and vegetables.

Practical adaptations for common South Asian foods

Rice and grains  

• Introduce brown rice gradually by mixing it with white basmati rice
• Choose wholemeal chapatis or roti instead of plain naan bread
• Choose wholemeal noodles or vermicelli with vegetables to increase fibre intake.

Protein

• Use skinless chicken or fish instead of fatty cuts of lamb
• Choose plant-based protein sources such as lentils (dal), chickpeas or kidney beans.

Cooking methods and fats

• Swap ghee, butter or cream for vegan ghee or olive, nut or rapeseed oils
• Air-fry or bake samosas, pakoras and onion bhajis.

Vegetables, fruits and sides

• Steam, boil or roast vegetables instead of frying them
• Increase intake of non-starchy, low-calorie vegetables. These could include karela, okra and aubergine, which may help to reduce rice portion sizes.

Drinks

• Reduce the sugar content of chai tea
• Limit intake of bubble tea, reduce sugar content and use skimmed milk where possible
• Swap sweetened yoghurt drinks for natural yoghurt diluted with water.