- Simran Suri
According to the ICMR (Indian Council of Medical Research), a balanced meal should contain a host of foods from varied food groups to ensure a balanced intake of essential nutrients.
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Go for whole grains like brown rice, whole wheat, and millets such as ragi, bajra, and jowar. These cereals are packed with dietary fibre, vitamins, and minerals.
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Include lean protein sources like pulses, legumes, lean meats, or fish to support muscle repair and growth.
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Ensure half of your plate consists of colorful vegetables and fruits to provide essential vitamins, minerals, and antioxidants.
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Use healthy fats and oils like mustard oil, groundnut oil, and olive oil in moderation. Avoid trans fats and limit saturated fats.
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Use herbs and spices for flavor instead of excessive salt, and limit added sugars to promote heart health.
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Maintain portion control to meet your calorie needs without overeating, ensuring a well-rounded and nutritious meal.
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