🥗 Nutrition & Wellness
Balanced, everyday eating
Balanced plate
- •Half vegetables and fruit, a quarter whole grains, a quarter protein.
- •Include dals, beans, eggs, dairy, fish or paneer for protein.
- •Eat regularly instead of skipping meals.
Iron-rich foods
- •Green leafy vegetables, rajma, chana, jaggery, ragi and dates.
- •Pair with vitamin C foods such as lemon, amla or orange to help absorption.
- •Persistent tiredness deserves a doctor's assessment rather than self-supplementing.
Calcium & vitamin D
- •Milk, curd, paneer, ragi, sesame and green leafy vegetables.
- •Safe daily sunlight exposure supports vitamin D.
Hydration & habits
- •Sip water through the day; more in heat or with activity.
- •Limit very sugary drinks and heavy late-night meals.
- •Healthy eating is about steadiness — not restriction or crash dieting.
⚠️ Educational information only. It does not diagnose conditions and never recommends medicines or dosages. Please consult a qualified healthcare professional.