Though precise rules of nutrition were not formulated in ancient days, our ancestors had evolved a set of healthy food habits such as the use of unrefined cereals, the combination of cereals and dais to provide ‘complete’ proteins, and the use of natural sugars. Modern man, however, has acquired artificial tastes and alienated himself from Nature even in his food habits. The growing consumption of refined grains, white sugar and junk food creates disorders in the human body.

• Soaking, sprouting and fermentation increase the nutritional value of dais and cereal grains. Sprouting breaks down proteins and starches into simple forms and makes the vitamins available for ready absorption. The increase in vitamins Band C compensates for the minor losses in roasting and cooking. Methi seeds are especially benefited by this method. Sprouting makes them lose their bitterness, thus allowing us to avail their valuable amino acids.
• Another golden rule is combination. Since the Indian diet relies heavily on cereals, combine cereals with dais for maximum protein value. Good sources of vegetable proteins are yeast (khameer), skimmed milk powder, soya granules, mushrooms, sprouted dais, peanuts and paneer.
• Do not over-wash vegetables, do not soak them in water for a long time, and do not store them for longer than necessary. This helps vegetables retain valuable water-soluble vitamins and minerals.
• Conserve vitamins by cooking vegetables in very little water, with a lid on the saucepan.
• Never throwaway the water in which vegetables were cooked. Use it for making dais, curries, soups and gravies.
• Use non-stick pans to minimize the use of oil.
• Avoid using aluminum saucepans, unless you are careful not to scour them. Try to use stainless steel or enamel saucepans for soups, etc. Copper and brass vessels are highly recommended.
• As far as possible, do not liquidize vegetables and fruits at high speeds. Even chutneys are best ground on a grindstone, because high-speed mixers can destroy vitamins B and C.
• Do not peel fruits and vegetables unnecessarily (except for fruits such as oranges, mangoes and bananas). Peeling removes much of the nutrients that fruits and vegetables are supposed to provide.