Food Guide
Healthy Plate Method
A simple way to build balanced meals without counting every gram.
Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
- Half the plate: non-starchy vegetables — salad, sabzi, okra, spinach, cucumber, ampalaya.
- One quarter: protein — dal, chana, fish, chicken, eggs, paneer.
- One quarter: carbohydrate — rice, roti, idli, kanin, khubz. Prefer whole grains.
- Drink: water, laban or unsweetened tea/coffee.
- Use a 9-inch (23 cm) plate and avoid second helpings of rice.
Educational information only. Back to the Food Guide