11 Keys to a Balanced Diet Chart India Needs

4. Vegetables and fruit variety: Colour, seasons, micronutrient range

Vegetables and fruits supply vitamins, minerals, and fibre. A colourful plate with leafy greens, orange carrots, purple cabbage, and seasonal fruits covers a broad micronutrient spectrum (WHO). Embrace seasonal produce available at North American markets—spinach, cauliflower, sweet potatoes, and citrus—and pair them with Indian recipes so they taste familiar. Add grated carrots to dal, toss spinach into a chana curry, or stir peas into pulao to get more vegetables in without changing family favourites. For kids, make fruit attractive: mango slices in season, chopped papaya, or a small fruit chaat with a squeeze of lemon and chaat masala. For elders, lightly steamed vegetables with a tempering of mustard seeds and curry leaves can be gentler on digestion and more appealing. When shopping, choose local seasonal options for better flavour and cost. A simple rule is to aim for at least three colours on the plate across a day—this helps cover different vitamins and antioxidants without complex meal planning.