When was the last time you paid attention to the food on your plate? It has become increasingly common for people to eat while working, watching and even driving. Neglecting the food you consume can lead to overindulgence, frequent cravings and binge eating, contributing to non-communicable diseases like diabetes, cancer and heart disease.

To lead a healthy life, it is crucial to consume nutritious food and engage in physical activities regularly. Dr Priyanka Rohatgi, Chief Clinical Nutritionist at Apollo Hospital, Bengaluru, recently highlighted the significance of a healthy and balanced thali (platter) in an interview with News18 Hindi.

She emphasised that individuals who incorporate healthy food items in balanced proportions are more likely to lead a healthy life. Dr Priyanka mentioned ongoing global research on identifying foods that should be part of a healthy diet.

The EAT–Lancet Commission recently defined a universal healthy reference diet, emphasising increased consumption of healthy foods such as vegetables, fruits, whole grains, legumes and nuts. Simultaneously, it recommended reducing the intake of unhealthy foods like red meat, sugar and refined grains. The commission believes that including fresh fruits, seasonal vegetables, whole grains, legumes, seeds and nuts not only improves health but also promotes environmental sustainability. This approach encourages sustainable farming practices and reduces greenhouse gas emissions. Beyond health and environmental benefits, a plant-based diet is also known to enhance skin radiance.

Lancet’s research suggests that half of your plate should consist of fresh vegetables and fruits. Whole grains should make up around 15 per cent of the plate, accompanied by 2-3 per cent starchy vegetables and 3-4 per cent dairy products. Additionally, including plant-based protein sources is essential for a well-rounded diet.

Taking a moment to appreciate and consider the food on your plate can significantly impact your health. Following a balanced thali with a focus on nutritious and diverse foods, as recommended by health experts and research, not only contributes to personal well-being but also aligns with broader goals of environmental sustainability.