October 6, 2025

Indian meals burst with colourful dishes served on a big plate called a thali. But not all thalis are healthy, and finding the right balance between taste and nutrition can be tricky. Dr Naveen Bhamri, Director & HOD (Interventional Cardiology) at Max Super Speciality Hospital, Shalimar Bagh, Delhi, with 26 years of experience, spills the beans on what makes a truly perfect Indian thali. According to Dr Bhamri, "Our plate should be like an orchestra, where all the instruments are playing but in perfect balance. In our thali, we have roti, rice, potatoes playing like drums, and the protein content is only like the flute playing softly on the side." This means each food group should play its role just right. His secret formula? Half your plate – that’s 50% – should be filled with fresh vegetables and salads. The more colourful, the better! These veggies are packed with important vitamins, minerals, and fibre that keep you healthy. Next comes a quarter of the plate (25%) dedicated to complex carbohydrates. Dr Bhamri says, "By complex carbohydrates, I mean roti, one or two rotis made preferably from seasonal grains like jowar, bajra, or other millets. A small portion of brown rice is good too." He warns against eating too many wheat rotis alone and suggests mixing grains with the seasons. The last quarter (25%) should be rich in protein, which helps build and repair your body. This protein can come from dals, rajma, chana, paneer, or if you eat meat, from fish or chicken. Dr Bhamri adds a friendly tip about extras like pickles, papad, or chutney: "They should only be like a guest appearance, they are not the hero of the meal." So, the next time you sit down for an Indian thali, remember this colourful, balanced symphony of food. Your heart and taste buds will both thank you! Disclaimer: This article is for informational purposes and based on social media content. HT.com does not guarantee or endorse these claims or provide medical advice.

Read More at Hindustantimes →

Tags: Indian thali, Healthy diet, Dr naveen bhamri, Balanced plate, Nutrition, Heart health,