‘I Couldn’t Resist Eating Chole Bhature and Gol Gappe’: At 61, Chef Sanjeev Kapoor Shares His Simple Fitness Mantra

At 61, Chef Sanjeev Kapoor continues to exude vitality—and his philosophy on health is refreshingly realistic. Rather than restrictive diets or food guilt, the celebrated chef believes in balance, portion control, and an active lifestyle.

“My secret to staying fit and healthy in my 60s is not restricting myself from eating what I love,” Kapoor shared in a recent conversation. “I believe in eating everything my heart desires—but in moderation.”

For him, food is far more than fuel. “Food isn’t just about calories. It’s about memories, emotions, and the joy of sharing,” he explained. Instead of demonising indulgent dishes, Kapoor focuses on mindful eating.

“A small platter is enough to satisfy your cravings without guilt. The key is to savour, not stuff.”

Indulgence Without Guilt—But With Awareness

Even during a busy event in New Delhi, the chef admitted he gave in to temptation.

“I couldn’t resist chole bhature, gol gappe, and Bengali sweets before the event,” he said candidly.

The difference, he explained, lies in compensating wisely. “If I eat something heavy for lunch, I’ll balance it with a lighter dinner—like soup or grilled vegetables.”

Kapoor also emphasises the importance of whole, seasonal foods, noting that fresh fruits are not only richer in nutrients but easier to digest and more flavourful.

Is Portion Control Enough to Stay Healthy?

While Chef Kapoor’s approach sounds appealing, is portion control alone sufficient?

According to nutritionist Aditi Prabhu, founder of NutroDynamix, portion control does work—but its effectiveness depends on several factors.

“Whether portion control alone can counterbalance indulgent foods depends on overall dietary intake, medical history, lifestyle, sleep quality, activity levels, stress, and how often one indulges.”

She adds that without full insight into an individual’s daily nutrition and routine, it’s difficult to credit portion control as the sole factor behind long-term fitness—even in Kapoor’s case.

The “Balance Heavy With Light” Approach—Does It Work?

Prabhu explains that balancing a heavy meal with a lighter one can be effective if done correctly, but it is not universally suitable.

“For example, chole bhature is not a nutritionally balanced meal. Following it up with only soup or grilled vegetables may feel light on the stomach, but it remains nutritionally incomplete.”

She suggests improving such meals by adding quality protein, which supports muscle maintenance and metabolic health—especially important with age.

Can Non-Gym Activities Keep You Fit After 60?

Chef Kapoor credits his energy to long walks, kitchen movement, travel, meditation, good sleep, and staying socially engaged.

Prabhu agrees that staying active is crucial at any age.

“Non-gym activities can be an excellent starting point, particularly for people over 60 who lead sedentary lives.”

However, she stresses that strength training is strongly recommended to maintain muscle mass, bone density, and overall functional strength, all of which naturally decline with age.

The Takeaway

Chef Sanjeev Kapoor’s lifestyle reinforces an important truth: health doesn’t have to be rigid. Enjoying favourite foods, staying active in everyday ways, prioritising rest, and eating mindfully can collectively support longevity—when done with awareness and balance.

That said, experts remind us that individual needs vary, and no single approach works for everyone.

DISCLAIMER

This article is based on publicly available information and expert opinions. Always consult a qualified healthcare professional before making changes to your diet or fitness routine.