Complex carbohydrates
Rice, whole wheat roti, multigrain preparations, and millets like ragi, jowar, bajra, maize, and oats, along with foods like bananas and sweet potatoes, are rich in complex carbohydrates. These not only provide sustained energy by releasing it slowly but also supply fibre to keep you fuller for longer. On average, 1 gram of carbohydrates provides 4 kcal of energy.
Protein
Proteins play a key role in muscle building, tissue growth, and repair. They also support strength and endurance, making them essential for overall health. Add protein-rich foods like whole pulses, sprouts, eggs, lean meat, chicken, fish, tofu, and paneer to your daily meals. Each gram of protein provides 4 kcal of energy.
Fats
Fats are often misunderstood, but they are essential for good health. In fact, 1 gram of fat provides 9 kcal, more than double the energy from carbohydrates. The key lies in choosing healthy fats such as nuts (almonds, walnuts), seeds (flax, chia, pumpkin), avocado, and freshwater fish. Good fats help you feel full, curb cravings, stabilize mood, and most importantly, aid in the absorption of fat-soluble vitamins A, D, E, and K.
Fruits and vegetables:
Fruits and vegetables are packed with vitamins, minerals, and fibre, making them essential for overall health. Seasonal varieties are especially rich in antioxidants that fight free radicals and strengthen immunity. Low in calories yet nutrient-dense, they make a smart choice for mid-morning snacks or fillers between meals.