The Pakistani Diet: Tips for Healthier Eating and Healthier Living

When it comes to life expectancy, Pakistan comes in at number 136 out of 191 countries in the world. The average life span in Pakistan is 64.9 years according to the CIA World Factbook 2009 Estimates. There are numerous reasons for this, including poverty, infant mortality, lack of clean drinking water, poor sanitation, not having access to medical care, etc., but dying younger is not limited to only the poor.

I have met many middle class and upper class Pakistanis who suffer from health problems such as high cholesterol and high blood pressure as early as in their 20s. A nurse friend of mine living in Pakistan was convinced that the Pakistani diet factors into the low life expectancy, and I could see why!

Tip for Healthier Eating #1 - Say No to Ghee and Use Less Oil

You may love your sweets, treats and meats swimming in ghee (animal fat), but the best thing you can do for yourself and your family is to stop cooking with ghee altogether. My husband and I always found it shocking, and a bit sickening, how much cooking oil is on sale at the supermarket. Do your regular cooking with olive oil, and cut down the amount of oil that you use significantly. A few tablespoons of oil are enough for most dish. Olive oil is more expensive, but the health benefits are worth it.

Tip for Healthier Eating #2 - Eat Less Fried Foods

Deep fried foods tend to be a staple of Pakistani meals. Do you know how much oil and fat is soaked into those pakoras? Cutting fried foods out of your diet completely will be truly beneficial to your health. Try baking your favorite snacks instead of frying of them. Slow baked chicken is much healthier for you than fried or broasted chicken.

Tips for Healthier Eating #3 - Cut Down on the Carbohydrates

Carbohydrates are what give you energy for the day, and if you eat excess carbs they will turn into fat. Rice, bread and pasta are food products rich in carbohydrates. At many Pakistani meals I've seen people pile their plates high with steaming white rice, and then proceed to eat the rice with roti (flat bread)! Try eating your food with either only a small serving of rice or only with a few rotiyya. Whole wheat roti is better for you than white rice. Brown rice is also a healthier alternative to white rice.

Don't cut out your carbs altogether, but think about eating a lot less carbs than you are used to. Think that no more than 1/3 of your plate should be filled up with carbs at any meal.

Tips for Healthier Eating #4 - Don't Eat Late at Night

Eating late at night and going to sleep right afterwards is a recipe for weight gain and lethargy. Part of living and eating healthier is getting on a regular sleep schedule. You need between 7 and 9 hours of continuous sleep every day. Sleeping for a few hours here and there is not going to give your body the rest that you need. The later you stay awake, the more you munch on junk food or order in greasy fast food. Ideally, you should go to bed 8 hours before you need to wake up in the morning. You should try to go to bed at the same time each night, and you should be finished eating your dinner at least two hours before bedtime.

Tips for Healthier Eating #5 - Say Goodbye to Cold Drinks (Soft Drinks)

At almost every Pakistani house I visited I was offered Coke, Sprite, Pepsi or some other cold drink (soft drinks/sodas are called cold drinks in Pakistan). Many times I was forced to drink some even if I didn't want to! These drinks offer no nutritional value and merely fill you up with sugars and caffeine. If you are already eating a heavy meal, there is no need for extra sugars (carbohydrates) in your body. Yes, a Coke can be really tasty on a hot day, but you should view drinking cold drinks as a treat and not as a staple for every meal. Water, 8 or more large glasses a day, is what you should be drinking instead.

Hopefully these tips will help you start living and eating healthier! If you want to learn more about healthy eating, feel free to browse the content here on Associated Content. If you eat healthier, you will feel healthier and live a more productive life. Try eating more fresh vegetables that have not been cooked for a long time. Drink fresh juices. Join a gym and do some exercise, and don't let your family and friends pressure you with "Aur khana khao!" (Eat more food!)