A balanced plate with everyday Bangladeshi food

Healthy eating does not have to mean new or expensive food. Most balanced meals in Bangladesh can be made from what is already in the kitchen: rice or roti, fish, eggs, lentils, vegetables and seasonal fruit. What changes is mostly the proportion of each on the plate.

A simple picture of a balanced plate

• About half the plate: vegetables, such as leafy greens (shak), gourds, beans and other seasonal vegetables, with some fruit at another time of the day.
• About a quarter: rice, roti or another grain. Whole grains, such as atta roti or red rice, have more fibre.
• About a quarter: protein, such as fish, egg, dal, chicken or beans.

This is a general guide, not one rule for everyone. Children, older adults, pregnant women and people with conditions such as diabetes or kidney disease may need different proportions, which is why personal advice matters.

Small steps that help

• Serve the vegetables or shak first, and take a little more of them.
• Take a portion of rice that leaves room on the plate for vegetables and protein.
• Add dal or another protein to meals that are mostly rice.
• Measure the oil you cook with, and keep deep-fried snacks for now and then.
• Drink water with meals instead of sweet drinks.

Why variety matters

Different foods supply different nutrients. The World Health Organization recommends plenty of fruit, vegetables, pulses and whole grains, and less salt, free sugars and fat, especially industrially produced trans fat. A varied plate across the week is an easy way to move in that direction.

This article is general information, not personal advice. If you have a medical condition, are pregnant, or take regular medicine, ask your doctor or a dietitian before making major changes to your diet.

Sources

• World Health Organization. Healthy diet. Fact sheet, 2020.