Build a balanced plate
Fill half your plate with vegetables, a quarter with protein such as dal, paneer, eggs or fish, and a quarter with whole grains like millets, brown rice or whole wheat roti.
Simple swaps
Choose whole fruit over juice, roasted chana over fried snacks, and curd or buttermilk over sweetened drinks. Smaller portions of rice with more dal and sabzi can help.
Timing matters
Regular meal times and a short walk after meals can reduce sugar spikes. A dietitian can create a plan that fits your routine and preferences.
Trusted sources
- World Health Organization (who.int)
- Indian Council of Medical Research (icmr.gov.in)
- Ministry of Health and Family Welfare, Government of India (mohfw.gov.in)
This content is for educational purposes and does not replace professional medical advice. If you are worried about your health, talk to a doctor or call 112 in an emergency.