A balanced Indian plate could be the key to maintaining a healthy heart, says Dr Naveen Bhamri, Director and HOD of Interventional Cardiology at Max Super Speciality Hospital, Shalimar Bagh, Delhi. With over 26 years of experience, Dr Bhamri shares insights on creating a perfectly proportioned Indian thali that combines traditional flavors with heart-friendly nutrition.
Dr Bhamri recommends dividing your plate like a symphony, with each component in harmony. He advises that 50% of the thali should be vegetables, ideally colorful varieties like greens, carrots, bell peppers, and other seasonal produce. These provide essential vitamins, minerals, and dietary fiber that support heart health and digestion.
Another 25% of the plate should include complex carbohydrates, such as one or two rotis made from seasonal grains like jowar, bajra, or wheat, along with a small portion of brown rice. Rotating between different grains ensures variety and supports better blood sugar management.
The remaining 25% of the plate should focus on protein, which can come from vegetarian sources like dals, rajma, chana, and paneer, or non-vegetarian options such as fish or chicken. Dr Bhamri emphasizes moderation in extras such as pickles, papad, and chutneys, treating them as occasional additions rather than main components.
By following this simple structure—50% vegetables 25% complex carbs 25% protein—you can enjoy a flavorful Indian thali while promoting heart health, balanced nutrition, and overall well-being.