Introduction
Good food is the key to a healthy and happy life. The right combination of food can help us in achieving the goal of good health and physical well-being. Our search for finding the right kind of food opens up the pandoras box where we get to know about overwhelming choices of food.
At AddLifeByLunaJaiswal we have been making good eating easy and helping you get desired results without switching to any fancy food products. We believe in the wholesomeness of Indian thali; knowing the right kind of food ensures good health. The traditional Indian thali, a platter of various dishes, embodies the concept of a balanced meal. Its harmonious blend of flavors and nutrients offers a holistic approach to nutrition.
The thali’s versatility allows for customization to individual preferences and dietary needs. Whether you’re a vegetarian or non-vegetarian, the thali can be adapted to suit your taste and health goals. By incorporating a variety of foods, the thali ensures a comprehensive intake of essential nutrients, promoting overall well-being.
The focus of this blog is to help you understand the significance of balanced plate, and also provide you necessary information on creating a balanced diet.
What is a Balanced Plate?
A balanced plate consists of approximately half vegetables, one-quarter proteins, and one-quarter whole grains, along with healthy fats. In simple words, a balanced plate offers the right blend of protein, carbohydrates, vitamins and minerals along with healthy fats.
Before we unfold the details and practical tips to create a balanced meal yourself, let us first dig deeper into what a balanced Indian plate looks like. It is often visualized as the “Thali,” that typically consists of the following elements:
Roti or Rice/ Grains: A staple grain, providing carbohydrates for energy, also make sure that you choose whole grains like millets, wheat, rice (local & 1 year old).
Dal/Legume: A protein-rich lentil or bean dish, offering essential nutrients, you can also add a portion of lean protein, like chicken, fish, or paneer, to support muscle health.
Vegetables: A variety of colorful vegetables, such as spinach, cauliflower, and okra, to ensure fiber, vitamins, and minerals. Make sure to add season vegetables to your plate. Add a small portion of salad.
Ghee or Good Fat: A moderate amount of ghee or cold pressed regional oil for cooking and flavor.
Curd/ Raita/ Matha (diluted) or chaas: A probiotic-rich dairy product for gut health and digestion. You can consumer curd with mishri, or have it with namak and jeera powder after half an hour of your meal. Complimenting meal with raita is also good choice. Adding thin matha or chaas with meal or post meal is also a good choice.
Examples
- Idli/ Dosa, Sambhar and 2 types of chutney is an example of a perfectly balanced plate. For south Indian plate we use nariyal chutney, and gun powder
- Rajma/Chole, Rice and some salad. To Balance an Indian plate and to add flavour to it, we use chutney, papad, and achar.
- Chicken curry+ boiled rice/ 2 chapatti + salad
*Note: These are only a few examples, there can be many variations to create a perfectly balanced plate.
Additional Tips for a Balanced Indian Plate:
Limit Processed Foods: Minimize consumption of processed foods and sugary drinks.
Cook with Healthy Oils: Use oils like mustard oil, desi ghee or cold pressed regional oil for cooking. Stay Hydrated: Drink plenty of water throughout the day.
Flavour Enhancers: To enhance the taste of the food , you can add achar, papad, gun powder, fried mirchi and others.
Conclusion
Creating a balanced plate is a simple yet effective way to ensure that your meals provide the necessary nutrients for good health. By incorporating a variety of foods, practicing portion control, and making mindful choices, you can build a balanced plate that suits your individual needs and preferences. Remember, small, sustainable changes can lead to significant improvements in your overall well-being.
This information will help you create a healthy meal plan daily, however consulting a professional nutritionist will give you more effective result. Hence, seeking recommendation from a nutritionist or dietician is a good way to take the first step towards a healthier and happy life.
