11 Keys to a Balanced Diet Chart India Needs

10. Hydration and traditional drinks: Fluids that add value

Hydration is a basic pillar of metabolism and appetite control, yet it is often overlooked (Nutrients, 2019). Encourage water intake across the day, and use traditional Indian drinks to add flavour and nutrients: tender coconut water, chaas (buttermilk), lightly spiced soups, and fresh fruit-infused water make hydration appealing. Many people mistake thirst for hunger; starting a snack with a small glass of water or buttermilk can reduce unnecessary eating. For hot climates or after exercise, tender coconut and lightly salted chaas replenish electrolytes while remaining low in added sugar. Limit sugary packaged drinks and sweetened lassis, which add calories with little nutritional benefit. For families with elders, warm soups or broths can support both hydration and digestion. Hydration strategies also support the digestion of a fibre-rich diet, making bowel habits more regular and meals more comfortable.