3D thali
A day of eating, in one thali
A whole day of food on one plate. Tap any food for its amount.
Setting the thali…
Tap any food. Drag to turn.Cereals and millets
250 gRoti, rice, bajra, jowar, ragi
- Share of daily energy: 42%
- In tradition
- The grounding centre of the meal in most Indian homes.
- In the guideline
- NIN surveys found many people eat far more cereals than recommended. Try swapping some for millets.
Vegetables and leafy greens
400 gPalak, lauki, bhindi, gajar, salad. Potato is not counted here.
- Share of daily energy: 9%
- In tradition
- Seasonal vegetables follow ritucharya, the Ayurvedic habit of eating with the seasons.
- In the guideline
- The largest portion by weight, but only a small part of the energy. With fruit, it fills about half the plate.
Pulses, eggs, fish or meat
85 gDal, rajma, chana, sprouts. Eggs, fish or meat can replace a portion.
- Share of daily energy: 14%
- In tradition
- Moong dal has long been a favoured easy-to-digest food in Ayurveda.
- In the guideline
- A main protein source in this plate.
Milk and curd
300 mlDahi, chaach, milk, paneer
- Share of daily energy: 11%
- In tradition
- Takra (buttermilk) is praised in Ayurvedic texts for digestion.
- In the guideline
- Also contributes protein alongside pulses.
Fruit
100 gGuava, papaya, orange, seasonal local fruit
- Share of daily energy: 3%
- In tradition
- Choosing what is ripe and local fits the seasonal approach.
- In the guideline
- Prefer whole fresh fruit and avoid juices.
Nuts and seeds
35 gAlmonds, walnuts, peanuts, flax, til
- Share of daily energy: 9%
- In tradition
- Soaked almonds and til are familiar household traditions.
- In the guideline
- A small handful. A concentrated source of energy and fats.
Fats and oils
27 gMustard oil, groundnut oil, ghee
- Share of daily energy: 12%
- In tradition
- Ghee has a respected place in Ayurvedic cooking, in small amounts.
- In the guideline
- For the whole day, not per meal. Use a variety of cooking oils.
Amounts are raw weight for a whole day on a 2000 kcal diet, for a healthy adult. Your needs depend on your body, activity and health. This is a reference, not a prescription. If you take sugar, keep it to 25 to 30 g a day and reduce cereals to match.
Source: ICMR-NIN: My Plate for the DayYour thali will not look exactly like this
Your age, health, activity, family food and budget all matter. Aakriti can help you shape a plan around the meals you already cook.
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