Studies show that plant protein consumption is higher in India compared to the West, while animal protein is low due to low meat and fish intake. Large-scale government surveys, estimate 23%-37% of Indians are vegetarians. However, the number of people to animal based food and its frequency of consumption has been steadily increasing over the years. Surveys show positive associations of the ‘animal food’ pattern with cardio-metabolic risk factors in the country. The essence is in moderation; it is important to limit the intake of red meat especially processed red meat. Including plant-based food is not very difficult in India due to the variety, time-tested recipes and access. Indian food culture has a well-balanced mix of grains, pulses, vegetables, and fruits, offering naturally balanced meals without meat. Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are typically higher in fiber, that promotes maintaining optimum weight and easy digestion. Also Indian cooking is very flavorful due to extensive use of spices, herbs, and condiments, making it easy to incorporate more frequently in regular meals.

It is also important to eat seasonal and locally grown fruits and vegetables. Globalisation has led to the influx of several imported varieties, but our bodies are naturally better adapted to local produce—preferably grown within about 100-200 km of the surrounding region. Consuming indigenous and underutilised vegetables such as amaranthus, asparagus, elephant foot yam, and pointed gourd can help diversify meals, provide micronutrients. Some other examples include Alternanthera sessilis (Ponnanganni Greens, Gudrisag), Sesbania grandiflora pers (Agathi), Portulaca oleracea (Common Purslane), Talinum triangulare (Water leaf), Ipomoea aquatica (Water spinach), Sauropus androgynus (Chekurmanis), M. tuberosa (kasarkaya), Nymphaea spp.(Water lily), Nelumbo nucifera (lotus seeds, stem), Sechium edule (Chow-Chow), Bamboo shoots, (Turkey berry, Wild eggplant, Winged bean, Sword bean and Jack bean, Adzuki bean), Rice bean, Tree bean, Velvet bean, Clove bean. These resilient crops support local farmers by creating jobs and income, enhance global food security through agricultural diversification and exhibit tolerance to a variety of biotic and abiotic stresses.

The resilience of verdant veggies means that they thrive in both dry and wet seasons, and that they remain open throughout extreme weather circumstances when most generated harvests would have failed. They are adaptable in this way, and their continued usage and enhancement would strengthen the food systems of most farms.

Similarly, fruits like guava, papaya not only support local farmers but also have higher nutritional value, it is fresher and taste better and also enhance dietary diversity.
In addition to this, there are forgotten fruits like wood apple, Stone apple, bael fruit, Jamun, Ber/Indian Jujube, Fig and Amla; all of them have high nutritional content and some of them are now finding a place in the market due to their nutritional content.

India is home to a diverse variety of legumes and pulses of which only a handful remain now. Horse gram is one such legume that can grow in harsh conditions. It has anti-oxidant and anti-inflammatory properties. Sword bean is well-known for its ethnomedical benefits and is used in traditional medicinal practices. Parkia timoriana (DC) Merr, widely known as tree bean, has demonstrated pharmaceutic activities that include anti-bacterial, antioxidant, anti-inflammatory, antidiabetic, anti-proliferative, insecticidal, anti-cancer and other pharmacological activities.

You can access list of other legumes and their nutritional properties here:
https://static-content.springer.com/esm/art%3A10.1007%2Fs44372-024-00055-6/MediaObjects/44372_2024_55_MOESM1_ESM.xlsx

Millets, also called Shree Anna, are small grains known for their great nutrition and ability to grow in tough conditions. In 2023, the United Nations declared it the International Year of Millets after India’s proposal, to highlight their value for food and nutrition security.

Millets are packed with protein, vitamins, and minerals, are gluten-free, and have a low glycaemic index, making them good for people with diabetes or celiac disease. They are healthier than wheat and rice, which is why they’re often called “nutritious cereals.”

India is the world’s largest millet producer, growing about 38% of the global total (FAO, 2023). Because they need little water or fertilizer and can handle climate changes, millets are a sustainable option for farmers and a key part of India’s diet. By July 2025, India produced 180.15 lakh tonnes of millets for 2024–25—4.43 lakh tonnes more than the previous year—showing the country’s strong push to promote millet farming across different regions.

You can access the millet map of India here:
https://eatrightindia.gov.in/millets2023/assets/documents/Millets%20-%20Nutritious%20Cereal%20of%20India.pdf

Traditional food helps preserve our cultural identity through traditional foods and promotes sustainable, long-term food security by reducing dependence on global supply chains.

However, many people now prefer foods like broccoli, blueberries, quinoa, olive oil, and oats, which are not native to our country. Transporting these products across countries consumes large amounts of fuel, thereby increasing the carbon footprint. Moreover, they are often treated with chemicals and wax to maintain freshness, and tend to lose nutrients by the time they travel from farm to plate.

Try to look for local fruits and vegetables in your local market, small street vendors, farmer’s cooperative or there are some online stores too that have some offerings:

https://organicmandya.com/

https://akshayakalpa.org/

https://www.hosachiguru.com/