Roti-sabzi-dal is structurally fine. The problem is portions, oil quantity, and refined-grain creep.

The cultural panic around "the Indian diet is unhealthy" mostly misses the point. Roti, dal, sabzi, dahi, and rice is a structurally balanced meal. The problems are downstream: portions are 2x of what they were a generation ago, household oil consumption tripled, and refined-grain creep (maida-heavy breads, white rice, biscuits) replaced whole-grain baselines. The fix isn't to abandon Indian food for chia bowls. It's portion-controlled traditional meals: 2 rotis instead of 4, dal in a katori not a bowl, sabzi cooked in 2 tsp of oil instead of 4 tbsp, and rice swapped for millets twice a week. This works long-term in a way no Western diet imported into India does.