Health in the times of crisis: Here's how you can plan your meals better

The use of cooking oils in India can be traced back nearly 5000 years to the Indus Valley Civilisation where oils were valued primarily for medicinal and ritual purposes Traditionally the choice of fat varied by region and local availability with natural options such as pure ghee dominating Indian kitchens Nutritionist Aditi Khurana says ldquoGhee was often reserved for religious ceremonies healing practices and the tables of royalty rather than everyday cookingAditi KhuranaOver time however dietary patterns shifted dramatically The widespread availability of refined and processed cooking oils led to a sharp rise in consumption Today India relies heavily on imported edible oils to meet domestic demand making the country vulnerable to global price fluctuations and supply disruptions This growing dependence has emerged as both an economic and public health concern prompting renewed discussions around oil consumption and the need for healthier more sustainable choicesThe quality of cooking oil too has also changed significantly over the years ldquoTraditional coldpressed or kachi ghani oils have been replaced by highly refined oils and vanaspati ghee During refining many naturally occurring nutrients are lost and the nutritional profile differs from that of traditional oils Health experts have raised concerns about the imbalance of essential fatty acids and the growing dependence on heavily processed fats in the modern diet that rely on inexpensive oils including palm oil and transfatrich ingredients to enhance shelf life taste and profitabilityIn this context the current ldquocrisisrdquo may serve as a blessing in disguise by forcing a reevaluation of dietary habits Khurana shares a simpletofollow meal plan that focuses on saving energy and dealing with stress and anxietyQuick tipsgtgt thinspCooking methods like roasting stirfrying and steaming use little or no oilgtgt thinspPremarination with added salt helps tenderise meat and vegetables that require more oil and longer cooking timesgtgt thinspSoaking lentils and pulses reduces phytic acid increasing the bioavailability of micronutrients like zinc and helping manage anxietyPractical steps for implementationgtgt thinspPrioritise fresh Ingredients Use waterbased vegetables that require less oil during cookinggtgt thinspFocus on HomeCooking Opt for homecooked meals with oil blends or lessabsorbing oils over storebought food which often uses higher quantities of lowerquality oil for profitgtgt thinspModify cooking techniques Use steaming or sauteacuteing instead of deepfryinggtgt thinspSelect quality cookware Utilising Cast iron or highquality ceramic cookware can reduce the need for oil while retaining or improving the nutritional value of the food7day meal plan for dealing with stressanxietyDay 1Breakfast Instantrolled oats soaked overnight in milk with dates and almonds No cooking oil required almonds are rich in Magnesium which helps manage anxiety by reducing cortisol spikesLunch Millet roti with methi and moong dal sabzi with steamed cucumbermint raita fibre maintains healthy gutlining prevents gut leaking and systemic inflammationDinner Pressurecooked shredded chickenvegetable broth with lemoncorianderDay 2Breakfast Omelette with capsicum and carrot essential amino acids help synthesise serotonin and dopamine for stress managementLunch Tomatobased rajma curry with presoaked steamed brown riceDinner Potato and pumpkin soup cooked in coconut milk with cloves and herbs soothes the nervous system and reduces anxietyDay 3Breakfast Cinnamon whole wheat pancakes in buttermilk with apple sauce lactobacillus in fermented foods tunes the immune systemLunch Pressurecooked broken wheat khichdi with peas beans and beetroot with ghee and curdDinner Steamed palak with chickpeas soup Magnesium folaterich helps manage anxiety and lemon riceDay 4Breakfast Moong dal chila with paneerLunch Sprouts tomato curry with whole wheat bran chapattisDinner Steamed palak chickpeas soup Magnesium folate helps manage anxietyDay 5Breakfast Fermented steamed dhokla with raw papaya chutneyLunch Onepot ashbottle gourd in curdbased curry with Neer dosaappam probiotic foods have good bacteria for maintaining the gut liningDinner Foxtail rice cold salad with bell peppers walnuts Omega3 foods antiinflammatory reduces inflammation caused by stressDay 6Breakfast Rice kanji fermented Leftover riceLunch Roasted brinjalcrushed roasted peanut sabzi with millet roti and cabbage raitaDinner Onepot ragi soup with carrot beans gourd and peas with a dash of lemonDay 7Breakfast Steamed millet idlis with oniontomatocurry leaves chutneyLunch Curd rice with peanuts and pomegranateDinner Soy sauce sauteacuteed tofugrilled fish with stirfried vegetable salad