In Calcutta, despite the rich local cuisine, when it comes to eating Indian food at a restaurant, north Indian it usually is. But beware! As the Butter Chicken beckons, the waistline widens. Warning bells sound out loud, and though you may choose to ignore it, it is the cholesterol metre that is setting it off.

But it is possible to eat out and enjoy the fine flavours of north Indian food without leaving the table feeling heavy. You just need to be aware of what you are putting into your mouth.

“People do like to eat rich food that is not available at home when they are eating out, and if this is once in a blue moon, it is absolutely fine,” says Babita Hazarika, chief dietician at Apollo Hospital. “However, if this is a regular occurrence, then they must take into account factors like the kind of oil that is used, the meat, spices and calorie intake to be able to avoid any kind of health complications,” she points out.

Blended rice bran oils or monounsaturated fats are a good option as polysaturated fats decrease HDL or good cholesterol and increase the risk of heart diseases. When it comes to oil, less is definitely more.

Order smart

One way of limiting fat intake is by choosing tandoori or baked items over deep fried snacks or oily gravies. “Even while choosing parathas, try and pick those stuffed with vegetables that provide fibre and minerals rather than those stuffed with meat or potatoes. Always opt for a large salad on the side and mint-based chutneys rather than coconut or chilli, to help in digestion. Finally try vegetable, fish and spring chicken dishes rather than red meat or broiler chicken which are very fatty,” recommends Hazarika.

Order whole-wheat rotis or steamed rice as an accompaniment and remember — most importantly — to control your portions.

Some Indian restaurants have started designing dishes with an eye on the calorie count. Gucchi, the north Indian and Mughlai speciality restaurant at The Hyatt Regency, advocates a light cuisine which uses minimum masala to cut the heaviness that usually accompanies an Indian meal.

“Our menu is tailored to suit all sorts of palates, especially that of our international clientele, and is light and easy on the stomach despite its authenticity. The vegetables are lightly stir-fried with few spices bringing their own flavours and aromas to the dishes,” explains Neha Arya of Hyatt. “Traditional dishes like Dal Makhani and Murg Makhanwala use olive oil instead of the traditional dollops of butter and are simmered to give a creamy texture naturally. We have sugar-free dessert options too,” she adds.

Kalash at HHI has white gravies that involve less spices and oil. “We have starters like Paneer Tikka, Tandoori Aloo and Crispy Fried Corn in olive oil. Along with this, dishes like Lasooni Jhinga, Reshmi Kebab and Murg ke Raan are quite low in both fat and oil. We also give guests an option of margarine instead of butter in their food along with low-calorie sweets like sandesh instead of ghee-laden halwas or mithais,” says Subhajit Biswas of HHI.

Babita Hazarika advocates single or double-toned milk-based desserts over ghee-based sweets. Bengali sweets and payasams are usually healthier than firnis or dry fruit puddings.

Zaranj, the standalone restaurant on Chowringhee, accommodates requests for sugar-free dessert items. Tandoori starters like Murg Nawabi, Tandoori Jhinga are made with less oil. “Bekti fillets in Machhi Begum Bahar combine the goodness of fish with less oil. Vegetarian dishes like Sabzi Kadhaiwala, Pindi Chholey and yellow dal are delicious options for the health conscious,” says Arup Chakraborty, senior captain at Zaranj.

Similarly, Kaafila at City Centre has on its menu relatively healthy options like Irani Machhi Tikka or Tandoori Bekti, Kandahari Lahamor, Tandoori Leg of Mutton, Haribhari Jali or Barbecued Potatoes. It also customises low-calorie vegetarian food on request.

Diya Kohli

(What do you order while eating out but eating healthy? Tell t2@abpmail.com)