In India, we do not eat “macros”. We eat a thali, a plate with rice, roti, dal and sabzi. The good news is that you do not have to give up your food culture to eat well. You only need to change the proportions.
The ICMR-NIN idea
The Dietary Guidelines for Indians (2024) from ICMR-NIN suggest that no more than about 45 percent of calories should come from cereals and millets, and up to about 15 percent from pulses, beans and meat. The rest should come from vegetables, fruits, nuts, milk and a small amount of oil.
A simple plate picture
- Half the plate: vegetables and salad, with a fruit during the day.
- One quarter: whole grains or millets, such as roti, brown rice, ragi or jowar.
- One quarter: protein, such as dal, rajma, chana, egg, fish, chicken, paneer or curd.
- A small spoon of oil or ghee in cooking, and a handful of nuts.
Little changes that help
- Mix millets or whole wheat into your usual rice and roti.
- Add one more vegetable to every curry.
- Have dal or sprouts in both lunch and dinner.
- Use curd or buttermilk daily.
- Keep fried foods and sweets for special days.
Eat in a good order
Some studies suggest that eating vegetables and protein before rice or roti can reduce the sugar spike after a meal. It is easy to try.
Read the label
The ICMR guidelines also tell us to check food labels, and to avoid foods high in fat, sugar and salt. Words like “natural” or “multigrain” do not always mean healthy.
Do not forget water and movement
Drink enough water through the day, and walk after meals. Good food works best with an active day.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can get simple, practical food guidance at our clinic in Gachibowli. Our team can help you adjust the plate for diabetes, thyroid or weight goals. Contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024. https://www.nin.res.in
- Shukla AP et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care 2015;38(7):e98-e99.
- World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet