How to Build a Balanced Indian Plate

Traditional Indian meals already contain many of the building blocks of good nutrition — lentils, vegetables, spices, curd and whole grains. The problem is usually balance: too much rice or roti, too little protein and vegetables, and generous amounts of oil.

The plate method

• Half the plate: vegetables — a sabzi, salad, kosambari or a vegetable-rich sambar.
• A quarter: protein — dal, rajma, chana, sprouts, paneer, curd, eggs, fish or chicken.
• A quarter: whole grains — brown or hand-pounded rice, millets, or whole-wheat roti.

Easy swaps that make a difference

• Replace one serving of white rice with millets such as ragi, jowar or foxtail millet a few times a week.
• Measure cooking oil with a spoon instead of pouring from the bottle.
• Choose roasted or steamed snacks over fried ones.
• Add a bowl of curd or buttermilk for protein and gut-friendly bacteria.
• Keep sweets for occasions rather than every meal.

Don't forget protein at breakfast

Many Indian breakfasts are mostly carbohydrate. Adding moong dal chilla, besan chilla, sprouts, eggs or a side of curd keeps you full for longer and reduces mid-morning snacking.

Every body is different — your ideal portions depend on your age, activity, health conditions and goals. Our team creates personalised diet plans that keep the food you love on the table.