Practical exercise
Photograph three meals, audit the plate
A balanced Pakistani plate is not a foreign idea; it already exists in daal chawal sabzi. Today you photograph what you actually eat across three meals in one day and compare it to a simple thirds rule: one third grain (roti, rice, naan), one third vegetable or fruit (sabzi, salad, kachoomar), one third protein (daal, chicken, egg, beef, fish, paneer). Most teen plates fail on the vegetable third. You will see your own pattern in pictures.
Now try it
Photograph three meals, audit the plate
Stretch
Run the same audit for a full seven days. At the end count the vegetable thirds out of 21. If the number is below 7, your plate is genuinely low on vegetables; below 14 is the Pakistan teen norm; 14 or above is the goal. Make a small bar chart by hand.
Goes into your portfolio
Three meal photographs from one day, the hand drawn three circles audit sheet with counts written under, the chosen swap photo from the next day, and a two sentence reflection on what surprised you about your own plate.