Beginner’s Guide to a Balanced Indian Diet

You don’t need a fancy plan—just structure.

Core Template (Thali Method)

• ¼ protein: dal/rajma/chana, paneer, eggs, fish, or chicken
• ¼ whole grains: roti (atta/jowar/bajra), brown rice, millets
• ½ vegetables: sabzi + salad
• Add-ons: curd (dahi) for probiotics, fruit for fiber

Smart Swaps

• Deep-fry → air-fry or sauté
• Refined flour → whole grain or millet
• Sugary beverages → nimbu pani (no sugar), buttermilk

Portion & Timing

• 3 main meals + 1 fruit snack
• Stop at 80% full; avoid heavy late dinners

Weekly Staples

• 2–3 fish meals or omega-3 rich options
• 30g nuts/seeds most days
• 25–35g fiber/day

Rule of thumb: If the ingredient list is long and unpronounceable, skip it.