Punjabi food is a reflection of the character of this community - loud, earthy, and generous to a fault. Evolved from the food of the farming community in the region, the regular palate essentially consists of wheat breads such as roti, paratha, naan and kulcha, along with vegetarian or non-vegetarian fare. There is a tendency to excess, and food is often cooked in gobs of cream and ghee, doused in masalas, and rotis or parathas served with a liberal slathering of ghee or butter.

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Concerns: Though essentially healthy, the overload of fat in Punjabi food – in the form of oil, ghee, or meat increases the risk for cardiovascular disease. This is especially of concern when combined with present day sedentary lifestyles. Vegetables are often cooked to a paste, which robs them of their nutrition.

Health tips

• Minimize the use of fat; cook in healthy vegetable oils rather than ghee or cream.
  
• Choose rotis over fried parathas or bhaturas, and skip the butter.
  
• Make boiled rice the rule; reserve pulaos or biryanis for special occasions.
  
• Consume more vegetables retaining their nutritive value. Cook them so that they are just crisp, instead of chopping them fine and overcooking them into a mush.
  
• If you must include meat, choose the lean variety. And grill or broil it instead of frying.
  
• Serve a larger helping of salads, which are rich in antioxidants.