Eat without weight gain worries this wedding season: 10 Indian buffet dishes to choose

Indian weddings are known for their extravagant celebrations, rich traditions and lip-smacking feasts. For Indians, a wedding buffet is a grand culinary spread that reflects the rich and diverse cuisine of the country. It's a central element of the wedding celebration, where guests are treated to a lavish feast featuring a wide array of appetizers, mains, sides, and desserts.

Navigating an Indian wedding buffet while keeping your weight in check can be a delightful challenge. Here are ten delicious dishes to enjoy without worrying about adding extra pounds:

Vegetable pulao
A fragrant rice dish cooked with mixed vegetables and spices, vegetable pulao is a lighter alternative to biryani and is packed with vitamins and minerals.

Dal tadka
A comforting and nutritious dish made from lentils tempered with spices, dal tadka is high in protein and fibre, making it both filling and satisfying.

Grilled fish or fish curry
Opt for grilled fish or fish curry, which are excellent sources of lean protein and omega-3 fatty acids. Avoid heavily fried fish dishes to keep your calorie intake in check.

Salad bar
Load up on fresh salads made with leafy greens, cucumber, tomatoes, and other seasonal vegetables. Skip the creamy dressings and opt for a light vinaigrette or lemon juice for flavour.

Tandoori chicken
Grilled chicken marinated in yogurt and spices, tandoori chicken is a flavourful and protein-rich option that's low in calories and fat. However, it's important to note that the nutritional profile of tandoori chicken can vary depending on factors such as the specific marinade used and the cooking method. Some recipes may include high-fat ingredients like cream or butter in the marinade, which can increase the calorie and fat content of the dish. Additionally, if tandoori chicken is served with calorie-dense accompaniments like creamy sauces or buttery naan bread, it can contribute to a higher calorie intake.

Chana masala
A spicy and tangy chickpea curry, chana masala is rich in plant-based protein and fibre, making it a filling and nutritious choice.

Veg kadai/Mixed vegetable curry
Choose mixed vegetable curry made with a variety of colourful veggies like carrots, bell peppers, cauliflower, and peas. It's low in calories and high in nutrients.

Raita
A cooling yogurt-based condiment mixed with grated cucumber, tomatoes, and spices, raita adds a refreshing touch to your meal while providing probiotics and calcium.

Tandoori roti or naan
Enjoy a small portion of whole wheat tandoori roti or naan bread to accompany your meal. These traditional Indian bread options are lighter and lower in calories compared to richer varieties.

If you're looking to make a healthier choice between tandoori roti and naan, tandoori roti is generally the better option due to its whole wheat base and lower fat content. Specifically ask for breads made of whole grains.

Chaat
End your meal on a sweet note with a refreshing fruit chaat made with seasonal fruits like watermelon, pineapple, mango, and kiwi, tossed with chaat masala and lemon juice.

Remember to practice portion control, focus on eating slowly and mindfully, and listen to your body's hunger and fullness cues. By making smart choices and enjoying these lighter options, you can savour the flavours of a traditional Indian wedding buffet without worrying about gaining weight.

Here are some tips for mindful eating at grand feasts:

Smart meal sizing
During wedding preparations, savour the joy of good food and avoid post-event guilt by being a little mindful of health. This can be achieved through clever portion control. Here's a practical move: Trade that 12-inch plate for a 9-inch one. Fill half with non-starchy, low-calorie veggies like broccoli and spinach, and limit carbs such as rice and chapati to a modest one-fourth of the portion. Let protein options like eggs, chicken, soya and dal join the party in the remaining space.

Sipping some water before the feast is also a great tip as it helps distinguish between hunger and thirst. And remember to chew your food well, giving your taste buds a delightful encore by relishing each bite. With these simple adjustments, your meals become a celebration of joy and health, leaving you nourished and ready for the festivities ahead.

Select healthier fats

Fats play a crucial role in a healthy diet. So, learn about the better ones to make an informed choice about eating right. Choose good fats like MUFA and PUFA. MUFA helps increase good cholesterol while PUFA reduces bad cholesterol.

While cooking, opt for multisource (blended) edible oils – a healthier alternative. MSEOs boast a higher smoke point and a good balance of MUFA and PUFA. These oils are laden with antioxidants and are well-proven to deliver several health benefits. These healthier alternatives are better choices for a well-rounded wedding celebration.

Opt for whole grains
Whole grains like oats, whole wheat, jowar, bajra and millets are nutritional superheroes and are perfect for boosting overall metabolic health. But these grains play a backstage role in the beauty scene too. Packed with essential vitamins minerals and phytochemicals, they provide essential nourishment to your hair and skin.

This wedding season, rely on whole grains to keep you comfortably full for longer and reduce hunger pangs. One way to incorporate them into your diet is by swapping refined grains with nutrient-rich alternatives like oats, whole wheat, millet or broken wheat. Opt for sweet or savoury oats, whole wheat wraps, daliya, upma or millet-based recipes as healthier alternatives to their refined counterparts. Oats and millets as a combination also fit the bill with high fibre and protein with loads of antioxidants. You can also add some oats to your smoothies or smoothie bowls creating a filling and nutritious meal. With these simple swaps and intake of much-needed protein, fibre, and micro-nutrients, let your inner radiance shine.

Leafy greens, vegetables and whole fruits
Wedding preparations are a mix of excitement and stress, so nutrition can become your secret ally. Embrace a nutritious diet rich in vegetables and whole fruits to boost your fibre and micronutrient intake.

Sprinkle veggies like carrots, tomatoes, and green beans into omelettes or toss them into poha, and upma giving them a healthy twist. Prepare vibrant stir-fry creations using broccoli, baby corn, and red and green bell peppers. These small, joyful adjustments sneak more veggies into your routine, leaving you energized.

Make oranges, sweet lime, strawberries, and the in-season fruits your go-to snacks. They provide natural sweetness, perfect for pairing with cereals or oats. Turn them into delightful desserts – sorbets, popsicles, or parfaits – for a guilt-free treat.

While it is natural to focus on the aesthetics in the excitement of wedding preparations, it is equally important to prioritize a healthier lifestyle for the celebrations. By embracing the steps mentioned above, you’re not just preparing for a joyous wedding season, you’re setting the stage for a healthier future. So go ahead and let the wellness vibes be at the heart of this year’s wedding celebrations.
(With inputs from IANSlife)