Sample South Indian Kerala Diet for a Day
A traditional South Indian Kerala diet should focus on whole grains, vegetables, legumes, fruits, and moderate amounts of dairy, with limited processed foods to promote optimal health and reduce risk of cardiometabolic diseases. 1
Breakfast Options
- Puttu (steamed rice cake) with kadala curry (black chickpea curry) or ripe banana 1
- Idli (steamed rice cakes) with sambar (lentil-vegetable stew) and coconut chutney 2
- Appam (rice pancake) with vegetable stew made with coconut milk 2, 3
Lunch Options
- Brown rice (1 cup) as the base, providing whole grains 1
- Sambar (lentil and vegetable stew) providing protein and vegetables 2
- Thoran (stir-fried vegetables with coconut) - at least 1 cup of vegetables 1
- Avial (mixed vegetables in yogurt-coconut sauce) - additional ½ cup of vegetables 1
- Small portion of fish curry (preferably oily fish like sardines or mackerel) - 100g 1
- Buttermilk (low-fat yogurt drink) 1
Evening Snack
- Fresh seasonal fruits (1 medium-sized fruit) 1
- A small handful of nuts (approximately 1 ounce) 1
- Traditional Kerala snack like pazham pori (banana fritters) or unniyappam (sweet rice fritters) - limited to occasional consumption 1
Dinner Options
- Dosa (fermented rice and lentil pancake) with vegetable curry 2, 3
- Chapati (whole wheat flatbread) with vegetable curry 1
- Small portion of fish curry or other protein source 1
- Rasam (spiced tamarind soup) 2
Key Components of Kerala Diet
Grains and Starches
- Focus on whole grains like brown rice, red rice, and whole wheat 1
- Traditional Kerala rice varieties (red rice) are preferable to polished white rice 1, 2
- Limit refined grains to no more than 1-2 servings per day 1
Vegetables and Fruits
- Aim for 5-6 servings of vegetables daily 1
- Include dark green leafy vegetables like spinach, kale, and local greens 1
- Consume 2-3 servings of fruits daily 1
- Traditional Kerala vegetables like drumstick, bitter gourd, and snake gourd provide variety 2
Protein Sources
- Legumes and pulses (chickpeas, lentils, black gram) should be consumed daily 1
- Fish (especially sardines, mackerel) 2-3 times per week 1
- Limit red meat to 2-3 servings per week (100g per serving) 1
- Include dairy in the form of yogurt, buttermilk, or small amounts of cheese 1
Fats and Oils
- Use coconut oil in moderation (traditional in Kerala cuisine) 2, 3
- Include other vegetable oils like sesame or groundnut oil for variety 1
- Consume nuts and seeds regularly for healthy fats 1
Spices and Condiments
- Liberal use of spices like turmeric, black pepper, ginger, garlic, which have health benefits 2, 3
- Limit salt intake to less than 2000mg per day 1
Nutritional Considerations
Balanced Macronutrients
- Carbohydrates: 55-60% of total calories (primarily from whole grains) 2, 3
- Proteins: 12-15% of total calories (from diverse sources including legumes, fish, and dairy) 2, 3
- Fats: 25-30% of total calories (primarily from coconut, nuts, and vegetable oils) 2, 3
Common Pitfalls to Avoid
- Excessive consumption of white rice and refined grains 1, 2
- Inadequate intake of fruits and vegetables (below recommended 5 servings per day) 1, 2
- Overuse of coconut in every preparation, which can increase saturated fat intake 2, 3
- High sodium content in pickles and pappadams (limit these to occasional consumption) 1
- Excessive consumption of fried snacks and sweets 1, 2
Special Considerations
- Traditional fermented foods like idli, dosa, and appam may have probiotic benefits 4
- Coconut, while high in saturated fat, is a traditional component of Kerala cuisine and can be consumed in moderation 2, 3
- Spices used in Kerala cooking (turmeric, black pepper, ginger) have potential anti-inflammatory properties 2