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Lesson 5 of 5

Budget-friendly nutrition

2 min read

Direct answer: A balanced diet doesn't need costly foods. ICMR-NIN's plate is built on everyday staples: cereals and millets, pulses, seasonal vegetables and greens, milk or curd, and a few nuts. Combining a cereal with a pulse is a long-standing Indian way to improve protein quality, and home cooking keeps control of oil, salt and sugar.

Everyday staples, balanced: Cereal and pulse pairings, source ICMR-NIN DGI 2024, PDF p. 76

Why combine cereals and pulses?

ICMR-NIN notes that combining cereals with pulses improves the protein quality of a meal, as in dal-rice or khichdi.

How can I save on fresh food?

Buy what is in season and locally available, and plan meals so little is wasted.

FAQ

Are packaged foods needed?

No. Labels help when you do buy them.

Is this personal advice?

No; a dietitian can plan around your budget.

Further reading

Sources

  • ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, cereals with pulses (3:1 raw) and protein quality, PDF p. 76 / printed p. 59; locally available vegetables, PDF p. 29 / printed p. 12; seasonal produce, PDF p. 66 / printed p. 49

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Build Your Own Diet: all 5 lessons
  1. 1. How to build a balanced meal
  2. 2. A day of eating: Indian meal examples
  3. 3. Spreading protein and fibre across the day
  4. 4. Weekly meal and grocery planning
  5. 5. Budget-friendly nutrition

General education, not medical advice.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.