Learn · Diet & exercise
Same kitchen, better plate.
The short answer
No special foods. Half your plate sabzi, a quarter protein, a quarter roti or chawal and a walk that starts at ten minutes.
The healthy plate
One rule covers every desi meal. Tap a section for local examples.
Half your plate
Vegetables
BhindiPalakSalad
Cooked or raw, any sabzi counts. Two fists per meal is the aim.
Your hand is the measuring cup
Palm
= protein: daal, anda, chicken
Fist
= sabzi: cooked vegetables
Cupped hand
= chawal or roti
Thumb
= oil or ghee
Protein at every budget
Something protein at every meal. Pick what the week allows.
Daal
Everyday
Anda
Everyday
Dahi / namkeen lassi
Weekly
Chicken
OccasionalSix swaps that don't feel like punishment
Sweetened colaLemon water or sattu
ParathaTawa roti + 1 tsp oil
White-rice moundDaal-heavy plate, half rice
Meethi lassiNamkeen lassi
Bakery biscuitBhuna chana
Chai with two sugarsChai with half a spoon
Three meals, one pattern
Breakfast
- Anda
- Whole-wheat roti
- Tomato-kheera salad
Lunch
- Daal
- Salad + one roti
- Dahi
Dinner
- Grilled chicken tikka
- Sabzi
- Half roti
Guidance is general: your numbers make it personal.
Two minutes with a tape or a scale tells you which of this actually applies to you.
Naap Lo: run a 2-minute check