Common deficiencies in India — iron, B12, vitamin D, calcium, folate, zinc — who is at risk by age and diet, which tests help, Indian food sources, and safe supplement rules.
What WHO says about sweeteners and aspartame, and healthier swaps for zero-sugar drinks based on what you miss — fizz, flavour, caffeine or a post-meal drink. Plus drinks that only look healthy.
Look beyond calories: the hand-portion Indian plate, protein per meal, calorie density, food order, smart daily swaps, fatty liver tips and the eat-by-colour vitamin rule.
How much protein you need (ICMR-NIN), a vegetarian protein table, and easy high-protein upgrades for poha, dosa, idli, dal-rice, khichdi and snacks — with approximate protein values.
How much oil per day, which oil for tadka vs frying, refined vs cold-pressed, ghee, seed-oil myths, trans fat and reused oil — based on ICMR-NIN 2024, WHO, FSSAI and peer-reviewed research.