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I looked at the new @TheLancet recommendations on a diet that's good for adults and the planet, and compared it with what Indians currently eat livemint.com/science/health…
I looked at actual consumption of every food item in India and its calorific value (it only took forever) and built upwards to see how what we eat stacks up - too much carb and too little protein (animal or plant-based), too little fruit and veg. 
As we get richer, we eat more fruit and veg, but also much more junk. We're not really getting much more protein even when we can afford to
In terms of my own eating, my big takeaways: I need to eat more whole grain and less processed flour, more soy, obvs less sugar and junk.
