Half vegetables
Fill half your plate with vegetables and salad for fibre, vitamins and minerals.
A quarter protein
Dal, rajma, chana, paneer, curd, eggs, fish or chicken help you stay full and support muscles.
A quarter whole grains
Choose millets, whole wheat, brown rice or poha. Add a small amount of healthy fat such as groundnuts or seeds.
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.