Food for better health
You don't need a special diet to eat well. Simple, everyday Indian food can keep you healthy.
Good health starts in your kitchen. You don't need costly diets or fancy foods. Simple home food, eaten at the right time, does most of the work.
In short
- Fill half your plate with vegetables.
- Eat dal, curd, fruit and nuts every day.
- Cut down on fried food, sweets and sugary drinks.
- Drink enough water, and eat dinner early.
Eat more of these
Vegetables. Eat some at every meal. Different colours give your body different good things.
Dal, chana and rajma. They give you protein, which keeps you strong and full for longer.
Fruit. Have one or two pieces a day. Bananas, papaya, guava and oranges are all good.
Whole grains. Choose roti made from whole wheat, brown rice or millets like ragi and jowar. They keep you full and give steady energy.
Curd and buttermilk. They are good for your stomach and cool you down on hot days.
Nuts and seeds. A small handful of almonds, peanuts or walnuts makes a healthy snack.
Eat less of these
- Fried snacks like samosas, pakoras and chips.
- Sweets, biscuits and cakes.
- Cold drinks and packaged juices with added sugar.
- Too much salt and pickles.
- Ready-made and packaged food.
A simple healthy plate
| Part of your plate | What to put there |
|---|---|
| Half | Vegetables or salad |
| One quarter | Dal, paneer, egg, fish or chicken |
| The other quarter | Rice, roti or millets |
| On the side | A small bowl of curd, or a fruit |
Food and sleep
What you eat at night affects your sleep. Eat dinner two to three hours before bed, and keep it light. Avoid tea and coffee after the afternoon. If you feel hungry later, a warm glass of milk or a banana is a good choice.
Don't forget water
Drink water through the day, not just when you feel thirsty. You need more on hot days and when you exercise. Coconut water and buttermilk count too.
Ask a doctor first
If you have diabetes, high blood pressure, a health problem or a food allergy, ask your doctor or a dietitian what is right for you.
Frequently asked questions
What is a healthy Indian meal?
Half a plate of vegetables, a quarter of dal or another protein, and a quarter of rice, roti or millets, with some curd.
What foods should I eat every day?
Vegetables, fruit, dal, curd, whole grains and a few nuts.
What foods should I avoid?
Eat less fried food, sweets, sugary drinks, too much salt and packaged food.
What should I eat at night for good sleep?
A light dinner two to three hours before bed. Warm milk or a banana is good if you feel hungry later.
