🍽️ Daily Food Needs: The Balanced Plate, Every Day

The plate method (simplest system): at each main meal fill half the plate with vegetables/fruit, a quarter with protein, a quarter with whole-grain carbs — plus a thumb of healthy fat. No counting required.

Protein daily: ~1.2-1.6g per kg of body weight (a 70kg adult: 85-110g) — spread over meals. Sources: eggs, chicken, fish, yoghurt, dal, lentils, chickpeas, tofu, paneer.

Carbs: choose whole grains — rice (brown or parboiled), whole-wheat roti/chapati, oats, millet, wholemeal bread. 3-6 servings/day depending on activity.

Vegetables & fruit: 3-5 servings of vegetables + 2-3 of fruit daily, in every colour (see our vegetable colour guide).

Fats: 30-40g/day of good fats — olive or mustard oil, nuts (a handful), seeds, fatty fish twice a week, avocado. Limit deep-fried food.

Dairy or alternatives: 2-3 servings — milk, yoghurt, cheese, or fortified plant drinks — for calcium and B12.

Fluids: ~2-3L/day, more in heat and training (see why water matters).

What to limit: added sugar (<25g/day), salt (<5g/day), processed meats, and sugary drinks — the four biggest diet-related health risks.

Special needs: pregnancy adds ~340-450 kcal/day in trimesters 2-3 plus folic acid and iron; breastfeeding adds ~450-500 kcal; over-50s need extra protein and vitamin D; athletes need more carbs and protein.

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