Nutrition basics
Build a nourishing pattern, not a perfect plate.
Good nutrition supports energy, muscle, digestion, heart health and long-term wellbeing. Needs differ by age, health condition, activity and life stage.
Five practical foundations
1. Make most meals balanced
A useful starting point: fill half your plate with vegetables and fruit, include a protein food, and add a carbohydrate such as roti, rice, millet, oats or potato. Adjust portions for your needs.
2. Prioritise protein
Include pulses, dairy/curd, eggs, fish, chicken, soy, paneer, nuts or seeds as suitable for you. Protein targets need individual adjustment in kidney disease.
3. Choose fibre-rich foods
Vegetables, fruit, whole grains, beans and legumes can support fullness, bowel regularity and heart health. Increase gradually and drink enough fluid if advised.
4. Watch highly processed foods
Frequent packaged snacks, sugary drinks and salty ready-made meals can crowd out nourishing foods. Aim for progress, not restriction.
5. Hydrate thoughtfully
Water needs vary. People with heart failure or kidney disease may have a prescribed fluid allowance—follow the clinical plan.