Key points
- Keep home food. Change portions.
- Half the plate vegetables.
- Protein at every meal.
- Talk to a dietitian for your plan.
Build your plate
Use the half-quarter-quarter idea:
- Half the plate: vegetables, poriyal, salad.
- A quarter: dal, sambar, curd, egg, fish or paneer.
- A quarter: rice, ragi or chapati.
Smart swaps
- White rice → mix in brown rice or millets.
- Sweet coffee → less sugar, then none.
- Fried snacks → roasted chana or sprouts.
Breakfast ideas
- Ragi dosa with sambar.
- Vegetable upma with extra vegetables.
- Pesarattu with chutney.
Eating out
Choose meals rather than tiffin items. Ask for less rice. Skip the sweet.
[Dietitian to review]
Sources
- [ICMR-NIN dietary guidelines, year]
- [Dietitian source]