Eat well with the foods you already love

A balanced Indian plate

A helpful everyday pattern is to fill about half your plate with vegetables and fruit, and share the rest between whole grains or millets (rice, roti, ragi, jowar, bajra) and a protein food (dal, legumes, curd, paneer, eggs, fish or chicken).

Variety across the week matters more than any single meal. Different colours of vegetables bring different nutrients.

Protein with familiar foods

Vegetarian sources: dals and pulses (moong, masoor, chana, rajma), sprouts, curd, milk, paneer, soy, nuts and seeds. Combining cereals with pulses — like rice with dal or roti with chana — improves protein quality.

Eggetarian and non-vegetarian sources add eggs, fish and chicken.

Spreading protein across meals, rather than having it all at dinner, is an easy habit to start with.

Fibre and digestion

Whole grains, millets, pulses, vegetables, fruit, nuts and seeds provide fibre, which supports regular digestion and helps you feel full.

If you increase fibre, do it gradually and drink enough fluids, unless a clinician has asked you to limit fluids.

Fats, salt and sugar

Use a variety of cooking oils in moderate amounts, and keep deep-fried snacks and foods made with reused oil occasional.

Much of the salt and sugar we eat comes from packaged foods, pickles, papads, namkeens, sweets and sugary drinks. Reading labels helps.

Hydration

Fluid needs differ with body size, climate, activity and health. Water is the simplest choice; buttermilk, coconut water and dal also contribute.

If a doctor has asked you to restrict fluids (for example for some heart or kidney conditions), follow that advice. SuperHealthyAI does not set water targets for you.

Food safety at home

Wash hands before cooking and eating; wash fruit and vegetables under running water.

Keep raw meat and fish apart from ready-to-eat foods, cook them thoroughly, and refrigerate leftovers promptly.

Use safe drinking water and be cautious with street foods that are not freshly cooked.