Tips for making South Indian food more nutritious

What I find it most interesting in the parties given by Indian households in the US is that most of them stick to same food preparations that they have acquired over the generations. There is no lack of information regarding healthy food preparation; however, the perceived notion that Indian food is healthy by so-called pundits from the western world makes Indians lackadaisical in preparing foods that can be Indian as well as healthier.
A typical vegetarian south Indian thali

Most south Asian vegetarian dishes lack many vital nutrients. The nutrients are Vitamin B12, calcium, Vitamin D, iron, omega 3 fatty acids, not enough protein and lack of good quality protein. But they also contain excess of Sodium, saturated fat in the form of ghee or butter, spices that can be harmful to the stomach and intestine (too spicy and hot), fiber and oxalates that affect nutrient absorption, etc. The vegetarian diet requires simple modifications to make it suitable as a balanced meal.
Here are some simple suggestions
Reduce overall intake of starches rice, wheat. Rice has a high Glycemic Index. The Glycemic Index is essentially a tool for measuring the rate at which the carbohydrates in a particular food are absorbed into your bloodstream. The more rapid a rise in blood sugar, the higher the Glycemic Index number. For diabetics and people prone to diabetes it is better to keep the blood glucose level under control through low glycemic foods.
Reduce basmati and other white forms of rice in the diet and if possible, replace it with brown rice. Brown rice has a lower Glycemic Index.
If possible, substitute rice with whole wheat chapati.
Reduce salt addition.
Include soy nuggets and chick peas. They provide better quality protein than plain vegetables and white rice and wheat.
Include nuts such as almonds, cashew, walnuts, etc. They are not only good sources of essential fatty acids and protein but they provide taste and crunch to the food.
Include lassi or yoghurt in the meal which helps with digestion.
Reduce hot spices in the meal. They cause bloating, gas, and smelly flatulence.
Sauté the vegetables in a teaspoonful of olive oil instead of frying.
You can keep the great taste without sacrificing nutrition by proper selection of legumes, grains, vegetables, cooking techniques and spices.