The plate method
Fill half your plate with vegetables and fruit, a quarter with whole grains (rice, roti, oats) and a quarter with lean protein (dal, fish, chicken, paneer).
Don't fear carbs
Choose whole grains over refined. They provide sustained energy, fiber and B vitamins.
Healthy fats
Include sources like nuts, seeds, olive oil, avocado and fatty fish. Limit saturated fat and avoid trans fats found in many packaged snacks.
Mind your sugar and salt
Keep added sugar under 25 g/day and salt under 5 g/day. Most of both comes from packaged foods, not the salt shaker.
Hydration
Water is best; aim for 2–3 liters daily, more in heat or with exercise. Limit sugary drinks.