Low fat Indian recipes

Fat, of course,
is what we’re all trying to steer clear of. That is why Health & Nutrition went on a fat-finding mission to discover the foods with the leanest profiles and the biggest health benefits. Cut and keep and use the math we figured out for you!
The guidelines used by Indian nutritionist today tell us we should keep our intake of fat calories down to less than 30 percent of total calories if we have no health problem, and even lower- between 20-25 percent –if we suffer from heart disease, obesity, diabetes, high blood pressure or certain other conditions of ill health.
And yes, dietary fat deserves this kind of embargo. First, it is a major risk factor for heart disease, stroke and some types of cancer. A study published in the journal of the American Medical Association suggests, for instance, that by limiting fat of under 25 percent of calories, we can stop new cholesterol build-up in the coronary arteries.
Plus, fat is considered enemy number one in the battle of the bulge. New research confirms it lean people, it has been found, get about 29 percent of their calories from fat; overweight people get about 35 percent (The American Journal of Clinical Nutrition).
The 25 percent limit doesn’t however mean that every food you eat has to be 25 percent fat or less, but it does mean that 25 percent should be your overall average,
What is confusing to most people is how to compute that 25 percent. First, you’ll need to know the basis about calories. The calorie is our foods come from three sources: Carbohydrates, proteins and fats.
1 gram of carbohydrates brings in 4 calories
1 gram of protein brings in 4 calories
but 1 gram of fat brings in 9 calories ( And the calories from fat are the calories that stick in you )
To figure our what percentage if calories in a particular food or dish come from fat, you’ll need to know(i) the total number of calories in the food/dish, per serving and (ii) The gram of fat per serving. Then plug into this formula:
Percent of fat calories ={(Grams of fat preserving x9)/Total Calories per serving } X 100
If the answer exceeds 25 percent, let the food be or eat it only in small portions.
For example, a packet of potato chips says each 100 calories serving has 6 gram of fat, so you multiply those 6 grams by 9(54), then divide by total calories (100), which gives you 0.54. When you multiply by 100, the calories from fat equal 54 percent (a whoppingly unhealthy high). This formula, of course, works most readily with commercially prepared foods whose labels list the nutrition information you need. If you want to know the percentage of fat calories you’ll get from 50 grams of almonds, you’ll need a nutrition reference at hand,
And things become even more complicated if you trying of figure out the percentage of fat calories in a dish like, say, Avial which may have 15-20 ingredients of different kinds You’ll need not only that nutrition reference but a pocket calculator, too.
To make things easier fir you, we’ve put together this representative rating of the fat content in 50 dishes, the majority of then un common use. You’ll find, at an instant glance, what percentage of fat you will get in the typical recipe for Raita- or in Aloo Parantha. You will also find a few surprises.