Build the plate in four parts
| Part | Examples | Purpose |
|---|---|---|
| Energy base | kuttu, singhara, samak, potato, sweet potato | carbohydrate and satiety |
| Protein/fat | paneer, yogurt, peanuts, nuts | satiety and meal balance |
| Vegetables/fruit | pumpkin, lauki, fruit, permitted vegetables | fiber and micronutrients |
| Flavor/hydration | sendha namak, lime, herbs, raita or fluids if permitted | palatability and hydration support |
Example vrat thali
- Two small kuttu rotis or a portion of samak.
- A bowl of lauki or pumpkin sabzi.
- Paneer or yogurt if dairy is used.
- Roasted peanuts or a small nut portion.
- Fruit or a lightly sweetened dessert.
Balance without moralizing food
Festival food can include fried puris and sweets without needing to be labeled “bad.” Balance comes from the overall pattern: portion, variety, protein, vegetables, hydration and how the meal fits the rest of the day.