Advice that ignores what families actually cook fails within a week. The plate model works because it changes ratios rather than recipes.
01
Half the plate: vegetables
Seasonal shak, lau, begun, korola and mixed sobji all count. Cook with less oil and finish with lemon rather than extra salt.
02
A quarter: protein
Fish two to three times a week, dal daily, egg or chicken as available. Protein at every meal steadies blood sugar and reduces late-evening snacking.
- Small fish with bones add calcium
- Dal counts, but pair it with another protein
- Trim visible fat from red meat
03
A quarter: rice or ruti
Rice is not the enemy; the portion is. Measure one cup of cooked rice per meal and add a second only if hunger genuinely persists after twenty minutes.
04
Snacks and drinks
Replace fried singara and sugary drinks with seasonal fruit, chickpeas or a handful of nuts. Water throughout the day reduces the pull toward sweet tea.
Key takeaways
- Half vegetables, quarter protein, quarter starch
- Measure rice rather than eliminating it
- Fruit and nuts replace fried snacks
