My Healthy Food

My Healthy Food

My healthy food plate is designed by PCRM, the Physician's Committee for Responsible Medicine. You can adopt it easily in your diet to succeed in your health journey. Discover the four healthiest food groups to transform your health:

My Healthy Food
1. Fruits

Do you eat fruit daily? If you do, congratulations! We need more people to get inspired by you.

Fruit should be on your lunch and dinner plates, not just a snack you eat once or twice a week. It is one of the healthiest food groups for you.

We recommend you eat fruit everyday, at every meal. That's why all meal plans on the NutritionScience.in Plant-based Diet Masterclass start with a cup of fruit.

2. Vegetables

'Eat your veggies' sounds super boring. We get it.

But then it's either that, or end up in the hospital or worse - literally!

Vegetables, especially green leafy vegetables and cruciferous vegetables, have tremendous health benefits, from weight loss to cancer prevention to even heart disease reversal!

Don't let them sit on the side of your plate, as a small spoonful. Make vegetables the stars of the show!

3. Legumes

Lentils, dals, pulses, legumes, are all an integral part of traditional Indian cuisine.

A meal without any dal is not a meal at all.

  • Dal
  • Sambar
  • Rasam
  • Chana
  • Rajma
  • Sprouts
  • Usli or Usal
  • Sundal
  • Chila
  • Idli
  • Dosa
  • Pongal
  • Khichdi


All these traditional recipes contain pulses and legumes. Add any of them into your daily meals if they aren't there already!

4. Whole grains

Ditch white rice and maida. Discover 15 more whole grains you can enjoy everyday!

When you replace refined grains with whole grains, you may be excited to try out brown rice, red rice, or even black rice!

There are more than 10 varieties of millets you can order from organic farming websites like Farm Fresh Bangalore

You even have whole wheat, oats, rye, barley, amaranthus seeds, quinoa, teff and more!

Whole grains may help protect you from diseases like diabetes, hypertension and chronic kidney disease compared to processed or refined grains.

Every Sampoorna Ahara tiffin service is designed around PCRM's Power Plate as well as Dr. Michael Greger's Daily Dozen to ensure you eat the healthiest meals everyday. Try one today.

Do you cook everyday at home? Get inspired to adopt 'My Healthy Food' through the Power Plate at NutritionScience.in online courses.

Be Blessed!
Dr Achyuthan Eswar

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