Lesson 1 of 5
How to build a balanced meal
Direct answer: Start with ICMR-NIN's My Plate for the Day. Vegetables, fruits, greens and tubers make up about half of what you eat across the day. Add a cereal or millet with at least half as whole grain, a pulse, egg or meat, curd or milk, and a small amount of oil and nuts.
What does one meal look like?
ICMR-NIN's sample lunch for a 65kg sedentary man is cereals 100g, pulses 30g or meat, vegetables 150g, greens 50g, curd 150ml, fruit 50g and cooking oil 15g, all as raw weights.
Do I need every food group at every meal?
No. ICMR-NIN builds the day, not each plate, from several food groups. Spread them across your meals.
FAQ
Are these cooked weights?
No, ICMR-NIN gives raw weights.
Can I change the amounts?
Yes. ICMR-NIN says cereal and pulse amounts change with body weight and activity.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, My Plate, PDF p. 23 / printed p. 6; Figure 9.1 suggested diet for a 65kg sedentary man, PDF p. 80 / printed p. 63
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Build Your Own Diet: all 5 lessons
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.