An Indian diet plan for Canada

Everything you need is in Canada. What changes is the weather, the portion creep that comes with it, and how little time there is on a weeknight.

What the big stores carry

Loblaws, No Frills, Walmart and Superstore all stock red lentils, chickpeas, basmati, atta, paneer and Greek yoghurt. Indian grocers in Brampton, Surrey or Scarborough cover toor dal, idli rice and curry leaves. One trip stocks a month.

Greek yoghurt replaces curd well and carries more protein, which is useful here.

Winter eats more than you think

Appetite rises and activity falls between November and March. Nothing dramatic is needed — keeping protein high and the rice portion steady covers most of it.

Cook once, eat five times

A pot of dal and a tray of roasted vegetables on Sunday is the difference between eating your own food and ordering. Rotis freeze well; twenty on a Sunday is the most useful hour of the week.

Vitamin D is a real issue here

Most people in Canada run low through winter, and Indian vegetarians often lower still. This is a blood test and a doctor's conversation, not something a diet plan fixes.

Common questions

Can I get Indian groceries in Canadian supermarkets?

Most staples yes. Toor dal, idli rice and curry leaves usually need an Indian grocer.

Is Greek yoghurt a good substitute for curd?

Yes, and it generally carries more protein.

This is general food guidance, not medical advice. If you are pregnant, taking medication or managing an illness, show any plan to your doctor first.