Start with the plate
At lunch and dinner, aim for this balance:
- Half the plate: vegetables and salad, such as palak, beans, bhindi, cabbage, cucumber or tomato
- A quarter: protein, such as dal, chana, rajma, paneer, curd, eggs, fish or chicken
- A quarter: grains, such as roti, rice or millets
Most Indian meals are the other way round, with rice or roti filling most of the plate. Simply changing the proportions makes a real difference.
Easy swaps
| Instead of | Try |
|---|---|
| Sweetened tea or coffee | Less sugar each week until none |
| Fruit juice or soft drinks | Whole fruit, water, buttermilk or lemon water without sugar |
| Maida items: white bread, naan, biscuits | Whole-wheat roti, multigrain or millet rotis |
| Fried snacks: samosa, pakora, namkeen | Roasted chana, sprouts chaat, a handful of nuts |
| Large helping of white rice | A smaller helping with more dal and vegetables |
Habits that help
- Eat at regular times and avoid large late-night meals
- Start the meal with salad or vegetables
- Include protein at breakfast, such as eggs, besan chilla, moong dal dosa or curd
- Use less oil, and limit sweets to small portions on occasions
- Walk for 10 to 15 minutes after meals
What about weight?
If you are overweight, losing 5% to 7% of your weight lowers your risk of diabetes. Food changes and regular activity together work best.
This guide is general information and is not a substitute for a consultation. If you have kidney disease, are pregnant or take insulin, ask your doctor or dietitian before changing your diet.