Simple Indian Diet Upgrades
Check BMI →You don’t need a perfect diet. Start with protein, fiber, and portions.
Protein (every meal)
- Dal + curd/paneer/eggs/soy
- Chicken/fish for non-veg
- Aim: roughly 20–30g protein per main meal
Fiber (make plate bigger, calories lower)
- 1 bowl sabzi + salad
- Prefer whole grains sometimes (millets, brown rice) if it suits you
Portion hack
Start with sabzi/salad, then roti/rice. This reduces overeating automatically.
Note: General information, not medical advice.