Whole pulses like rajma, channa, sabut urad are popular besides dehusked dals which also have health benefits.

People consume variety of seasonal local fruits like phalsa, jamun, bael, baer etc which has many health benefits.

Guava is a fruit very rich in minerals, micronutrients, anti-oxidants and vitamins is consumed in abundant quantities in northern India in the winter.

Varieties of seasonal greens are consumed for e.g. radish leaves cauliflower greens, shepu in winter etc.

• Use of fresh-home made, home cleaned food accompaniments like coriander/mint/raw mango/tomato chutney, oil-less pickles with condiments and spices are beneficial.
• Onions, garlic, ginger, tomatoes are used liberally in Punjabi cuisine which is also healthy.
• Usage of protective home made fresh spices like methi, hing, turmeric, cinnamon, cloves, cardamom, fennel, mustard in their food preparations also provided health benefits.
• All kinds of vegetable oils like mustard, sunflower, and ground nut oil are being used.This practice of using variety of oils should be reinforced and encouraged.
• Nuts are consumed as a part of their diet, especially in the winter. Consumption of unsalted nuts is a healthy practice which should be continued and reinforced.
• Home made masalas & spices are preferred to ready made masala. This needs continued reinforcement.