Fat is a major component of Indian diet. It is a deep-rooted belief in Indian households that one cannot prepare meals without oil, but with taste intact.
When asked for removing oil from cooking, most of the time invariably the wife cooks boiled food. The masalas get removed automatically. Therefore, the mind-setting of fat that there can be no taste without oil should be changed. They have to understand that fat has no taste. Delicious dishes can also be prepared without fat.
Oil is not only used in cooking but it is also added to the food from top.

Some examples of oil/fat additives are as under:

• Many people eat chapatti by applying ghee on both the sides. They are unaware of the fact that 30 or 35 gram of chapatti is already giving 100 calories and when 2 teaspoon of ghee is applied on it, it will not improve the taste but will increase the calorie of the chapatti (A chapatti of 100 calorie then provides 200 calories.)
• People also have a tendency to eat pizza by applying cheese on it. According to them pizza cannot be prepared without cheese. One small sized pizza base is approximately of 75 gram then it will provide 260 calories. After applying 25 gram of cheese, the calories will go up drastically. If you apply 25 gram of cheese it will add to 90 calories. Vegetable topping will also contribute to some calories. 100 gram of vegetables account for additional 200 calories.
• It means, if you eat one full pizza it will give you 370 calories. Therefore, you must eat pizza without cheese because cheese only increases fat but does not contribute much to taste.
• Bread is also very commonly used in Indian culinary. You know that one slice of bread, which is approximately of 30 gram, provides you 100 calories, and when you apply butter on it, it will add to 100 calories. So, it would be better to take bread with vegetables instead of butter.
• Nowadays, it is usually seen that in parties or in marriages, soups are served as an appetizer. In most of these soups, cream is added as a topping. Though soup is low in calories, adding cream to it only serves to increase the calories.
• In North India, particularly in Punjab, it is seen that people take high fat food as they think it is a rich food. But, they are unaware of the fact that this food is not good for health. Most of the people in Punjab and makkhan (white butter) on makki ki roti, which is already high in calorie. One makki ki roti, which is approximately of 35 gram, will provide you 100 calories. It means if one makki ki roti is eaten with butter it will provide 200 calories.
• Dal batti, a Rajasthani dish, is very common in Rajasthan. It is a very heavy dish. A lot of ghee is added in its preparation that adds to calories.
• Consuming biscuit is not bad, but eating cream biscuits will only contribute to extra calories, which is not good for health.
• Many people in India add ghee in dal unnecessarily after preparation, because they think that the dal will not be delicious if a layer of ghee is not flowing on it.
• Many people drink buttermilk (chhach) as a low calorie beverage but at the same time, they increase its fat content by adding fatty scum (malai) as a topping on it.
• In Rajasthan, people add ladleful of oil/ghee on the rice before serving. These increase the calorie content of the food ultimately leading to obesity or overweight.
• There is yet another example of fat additives – in South India many people eat idli with butter. One gram of carbohydrate gives 4 calories. Then 40 grams of idli will give 120 calories. If you put 2 teaspoons of butter, it will make 215 calories.

Therefore, people have to change their mindset by understanding that they are unnecessarily consuming fat, which only increases their risk of fat related diseases, but does not contribute much to taste.