As Indians, we rely too much on carbohydrates, especially from refined sources like rice and wheat, which can lead to obesity and diabetes. Fact is we should keep carbohydrates sourced from grains and cereals to around one-fifth of our plate. How do we implement this in daily life? Our daily carbohydrate intake should be restricted to 62 per cent, with 21 per cent sourced from grains and cereals and the remaining carbohydrates sourced from vegetables (33 per cent) and fruits (eight per cent). The plate method helps us achieve this balance by visually representing the ideal proportions of different food groups. Also, protein and fats are essential in promoting our health, so our consumption of pulses, legumes, eggs and meat should comprise seven per cent of our plate. Dairy products should be 26 per cent, which provide the essential nutrient protein, and fat-rich sources such as oils, nuts, and seeds should be limited to two and three per cent respectively. How to manage rice and wheat Rice: Limit rice to 1-2 servings per day. One serving is approximately half a cup of cooked rice. This portion control helps keep your carbohydrate intake in check while allowing room for other nutrients. Wheat: Wheat is commonly consumed as chapati or bread, so limit your intake to 1-2 chapatis per meal. Each chapati is roughly equivalent to half a cup of cooked rice in carbohydrate content. How to reduce over-consumption If you find that rice and wheat dominate your diet, here are steps to reduce their intake. 1. Measure portions: Start by measuring your usual portion sizes and gradually reduce them. Use smaller plates to make portions look larger. 2. Increase vegetable intake: Fill one-third of your plate with non-starchy vegetables like spinach, broccoli and carrots. These vegetables are low in calories and starch and high in fibre, making them an excellent choice for maintaining a healthy weight and managing blood sugar levels. This helps reduce the space for carbs from grains while boosting fibre and nutrient intake. 3. Choose wholegrains: Opt for brown rice or whole wheat as they have more fibre and nutrients, helping you feel full longer. Building the Habit Forming new dietary habits takes time and consistency. Here’s how to make the transition smoother. 1. Plan meals in advance: This ensures a balanced intake of all food groups. 2. Cook at home: This allows you to control ingredients, portions and experiment with different recipes that emphasise vegetables and lean proteins. 3. Mindful eating: Pay attention to your hunger and fullness cues. Eat slowly and savour each bite, which can help prevent overeating. Alternatives to Rice and Wheat Millets are a nutritious alternative and incorporating them into your diet is easier than you might think. They are high in fibre, protein, and essential minerals. 1. Start gradually: Introduce millets like pearl millet (bajra), finger millet (ragi) and foxtail millet (kangni) slowly. Replace one meal a day with a millet-based dish. 2. Millet Recipes: Experiment with recipes like millet khichdi, upma, and dosa. These dishes can be both tasty and satisfying. 3. Millet Flour: Use millet flour to make bhakri roti or mix it with wheat flour to gradually reduce wheat consumption. Reducing and Replacing Rice and Wheat Just follow these strategies: 1. Blend grains: Mix millets with rice or wheat initially. For example, cook rice with equal parts of foxtail millet to create a balanced dish. 2. Millet-based breakfasts: Start your day with a ragi porridge or bajra roti. This sets a healthy tone for the rest of the day. 3. Snack smart: Choose millet-based snacks such as puffed millet, millet-based energy bars or millet cookies instead of rice or wheat-based snacks.
