Our kitchens are stocked with both nutritious and healthy food items. Even though unhealthy food items might be a part of our day-to-day life, it is better to cut them off for an overall healthy lifestyle. Initially started with small changes, following healthy habits can help us achieve our desired health and fitness goals efficiently. As such, dietitian Manpreet suggested replacing a few food items from our kitchens with healthier alternatives.

Processed vegetable oil with cold-pressed virgin oils

Processed vegetable oil, commonly used in our kitchen, is laden with chemicals and is high in polyunsaturated fats. Consumption of vegetable oil has adverse effects on our health. However, we can replace it with a healthier alternative–cold-pressed virgin oils.

Refined white sugar with jaggery, coconut sugar

Who doesn’t know about the health threat refined white sugar poses to our bodies? Refined sugar consumption is linked to obesity, diabetes, and heart disease. But, we have a healthier and more nutritious replacement for refined sugar– jaggery or coconut sugar.

Fruit juices with fresh fruits

Fruit juices are low in fiber and are likely to increase the risk of diabetes and heart disease due to their high sugar content. Instead, we should consume whole fruit to get the maximum health benefits.

Refined flour with millet flour

millet flour is way more nutritious than refined flour and is easy to digest as well.

Frozen vegetables with fresh vegetables

Nothing can beat fresh vegetables and that is the reason why we are advised to eat seasonal fruits and vegetables. During the processing, vegetables are likely to lose some nutrients. Also, some of these vegetables may have added salt or sugar.

Market mixtures with puffed rice mixture

Manpreet advised replacing the market mixture with poha mixture and sharing a healthy one recipe.

Poha Namkeen Mixture


Poha- 2 cups
Roasted chana – 2 cups
Peanuts – ½ cup
Raisins – ½ cup
Ghee- 2 teaspoons
Mustard seeds- 1/2 teaspoon
Fennel seeds -1/2 teaspoon
Curry leaves 10-15
Sendha namak to taste
Chat masala to taste


Dry roast poha in kadhai. Then roast peanuts and raisins in ghee and keep them aside. Heat 1 tsp of ghee in a kadhai and add spices (mustard seeds, fennel seeds, curry leaves). Now, add roasted chana and saute for a minute. Add roasted poha, peanuts, chat masala and salt and mix well. Cool completely and store in an airtight glass container. She advised against consuming more than 1-2 handfuls of this poha namkeen mixture in a day.

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