Build & repair
Protein
Milk, curd, paneer, cheese, soybeans, tofu, lentils (dal), chickpeas, rajma, black beans, peas, quinoa, nuts and seeds.
View protein portions ↗Nutrition awareness
Say yes to food that helps you thrive.
A simple vegetarian nutrition guide for everyday Indian meals — created to make essential nutrients easier to understand and add to your plate.
Healthy FoodHealthy MindHealthy Body
Original nutrition awareness series
11 essential nutrient groups
Vegetarian food sources
Simple everyday choices
Know your nutrients
Build a more balanced vegetarian plate.
Each card highlights practical food sources. Tap an original card to open it at full size.
Bones & teeth
Calcium
Milk, curd, paneer, fortified plant milk, sesame seeds (til), ragi, broccoli and kale.
Energy & blood health
Iron
Spinach, amaranth leaves, lentils, chickpeas, rajma, black gram, jaggery, pumpkin seeds, sesame seeds and raisins.
Nerves & red blood cells
Vitamin B12
Milk, curd, cheese, fortified cereals and fortified nutritional yeast. Strict vegetarians may need supplementation.
Bones & immunity
Vitamin D
Milk, curd, cheese, fortified cereals and fortified nutritional yeast. Strict vegetarians may need supplementation.
Heart & brain
Omega-3 Fatty Acid
Flaxseeds, chia seeds, walnuts, hemp seeds and mustard oil.
Immunity & healing
Zinc
Pumpkin seeds, sesame seeds, peanuts, chickpeas, lentils and oats.
Muscles & nerves
Magnesium
Almonds, cashews, spinach, pumpkin seeds, whole grains and legumes.
Balanced energy
Healthy Fats
Avocado, nuts, seeds, olives, groundnut oil and mustard oil.
Digestion & fullness
Fibre
Fruits, vegetables, whole grains, legumes, oats and seeds.
Helps iron absorption
Vitamin C
Amla, oranges, lemon, guava, kiwi, tomatoes and bell peppers.
Everyday meal tips
Small combinations make a stronger meal.
- 01
Combine cereals and pulses — such as dal-rice or khichdi — for better protein quality.
- 02
Include a protein source at every meal.
- 03
Use a mix of grains such as wheat, jowar, bajra and ragi for a wider range of nutrients.
Supplement needs vary. Consult a qualified clinician before starting vitamin or mineral supplements.
Personalised guidance
