11 Keys to a Balanced Diet Chart India Needs

3. Whole grains and fibre: Slow energy and steady appetite

Swapping refined grains for whole grains helps steady energy and reduces sugar cravings (Nutrients, 2020). Whole wheat rotis, millet-based upma, and brown rice provide fibre that slows digestion and supports gut health, which is especially useful for children and adults prone to mid-afternoon energy dips. In practice, blend grains for familiar textures—mix half brown rice with white rice, or make rotis with part atta and part millet flour to ease the transition. Fibre-rich dishes include vegetable-packed dals, mixed-vegetable sabzis, and porridge-style meals like ragi or oats with nuts. For school tiffins, include a small fruit and a few roasted chana pieces to keep fibre in play. Increase soluble fibre gradually to avoid digestive discomfort, and pair fibre with adequate fluids so stools remain regular. Simple swaps make a measurable difference: replace a white-flour paratha once a week with a bajra or jowar roti, and try millet khichdi on busy nights to get both whole grains and pulses in one pot. These small steps support blood-sugar balance and long-term gut health.