Nourishing Trails

Coconut is truly a wonder of nature. Often called Kalpavriksha (the divine tree), it has been a key part of Indian culture, food, and traditions for many years. People use it in everything from cooking and skincare to religious rituals and traditional medicine. Not only is it delicious, but it also offers many health benefits. Let’s explore the history and significance of coconuts in Indian culture, their health benefits & one of the best traditional treats you can enjoy with it! Significance of Coconut in Indian Culture & Traditions  The coconut has been part of Indian culture since ancient times. Hence, it's part of many legends & stories as well. According to Mythology, the coconut palm was created by Sage Vishwamitra—to support King Trishanku when he was thrown out of heaven by Indra.  It is called śrīphala (blessed fruit), representing purity, prosperity, and divine blessings.  The origin of coconuts can be traced back to approximately 20 million years ago. In fact, the fossil shows that coconut existed long before humans appeared. They are also mentioned in epics like Mahabharata. They are part of rituals and are used in temples, marriages, housewarming ceremonies, and festivals. Nariyal Purnima (Coconut Full Moon Festival) in Maharashtra marks the end of monsoon when fishermen offer coconuts to the sea for protection.  Do you know that coconut laddu was given to soldiers before the expedition during the time of Chola Kings? It's considered auspicious. Interestingly the state of Kerala is named after coconuts. Found across the coastal belt, India is the 3rd largest producer of coconuts in the world. Every part of the coconut tree is useful. Its trunk, leaves, and fruit all have value. This makes the coconut tree one of the most sustainable and versatile plants in the world. The Coconut offers a variety of ingredients like refreshing coconut water, creamy milk, healthy oil, and naturally sweet sugar. It's a key ingredient in many dishes ranging from curries to sweets to rice dishes. Coconut Oil in Ayurveda is used for skincare, haircare, and medicinal remedies. This significance of coconut stems from its being part of our daily lives since time memorial because of its health benefits. Coconut Benefits  Studies suggest coconut is a powerhouse of nutrition! Here are the coconut benefits for your health. Coconuts are rich in antioxidants. These antioxidants help fight harmful free radicals. They can lower the risk of diseases and slow down ageing. Good for Digestion – With high fiber content, coconut keeps your gut healthy, promotes good digestion, and prevents constipation. Boosts Energy – It has natural fats (MCTs) that the body quickly absorbs. This makes it a great source of energy. Supports Brain Function – medium chain triglycerides mcts in coconut may improve cognitive function and memory, making it beneficial for brain health. Strengthens Immunity – Lauric acid found in coconut has natural antibacterial, antiviral, and antifungal properties that help the body fight infections. Great for Heart & Bones – Rich in essential minerals like iron, manganese, and copper, coconut supports bone strength and heart health. Coconut contains healthy fats that help you feel full longer. This can reduce cravings and support weight management. Coconut water hydrates the body. It is a natural drink full of electrolytes. This helps replace lost fluids, making it great for staying hydrated. Nourishes Skin & Hair – Coconut oil and milk keep skin soft and hydrated while also promoting strong, shiny hair. Gluten free- Coconuts are gluten free. Coconut is a tasty and healthy ingredient that you can enjoy in many ways! You can eat it raw, dried, or drink coconut water. Coconut milk works perfectly in desserts and curries, while dried coconut is delicious when made into coconut laddu.  Coconut Laddu: A Simple & tasty Way to Eat Coconut Coconut laddu, also known as nariyal ke laddu, is a delicious and nutritious traditional Indian sweet made from grated coconut, jaggery and cardamom.  Rich in fibre, healthy fats, and essential nutrients, coconut laddu is known for numerous benefits, such as improving digestion, boosting immunity, and providing energy. Whether you prefer a simple coconut laddu recipe or coconut jaggery laddu or variations like coconut dry fruit laddu, this sweet treat is an excellent snacking choice. The coconut ke laddu is made by mixing grated coconut with jaggery & shaping it into small balls. If you're looking to buy coconut laddu online, try our coconut laddubar mini!  Final Thoughts Coconut is not just an ingredient—it’s a symbol of health, tradition, and sustainability. Whether you drink coconut water, cook with coconut milk, or enjoy a sweet coconut laddu, you’re adding something nutritious and flavorful to your diet. It has been a part of Indian traditions for centuries, used in religious ceremonies, festivals, and daily cooking. The versatility of coconut makes it a kitchen essential, and its health benefits make it a great addition to any balanced diet. Whether in sweets, curries, or as a natural drink, coconut continues to be one of the most beloved and valuable foods in the world.

Holi is around the corner, to enjoy this holi to the fullest here is a list of 10 Indian party snacks for holi party to brighten your celebrations. Happy holi!

Some foods have been loved for centuries, but few have a history as rich as dates. For over 6,000 years or more, this naturally sweet fruit has been a staple in diets across the Middle East, India, and beyond. From fueling ancient warriors to becoming a key ingredient in traditional dishes, dates have remained a go-to superfood for generations. With so many health benefits, dates continue to be a favourite. Let’s explore what makes them so special. 1. A Nutritional Powerhouse  Medjool dates are nature’s energy boosters, packed with essential nutrients. Here’s what one Medjool date offers: Dates dry fruit are tiny powerhouses of nutrition, making them one of the healthiest natural sweeteners. A single Medjool date provides 66 calories and is rich in carbohydrates, fibre, and essential minerals. Benefits of dates include providing energy to fighting off diseases and more. 2. Health Benefits: Why Dates Are a True Superfood In Ayurveda, dates are considered a "cooling food" that nourishes the body. They are often recommended for postpartum recovery, improving vitality, and balancing the doshas. Traditionally, they have been included in herbal tonics and energy-boosting remedies.  According to studies dates are known for the following benefits. 1. Natural Energy Booster Dates provide a quick and sustained energy release, making them perfect for workouts, long workdays, or travel. Their natural sugars—glucose and fructose—offer an instant boost, while fibre ensures a steady energy supply without crashes. 2. Supports Digestive Health Rich in dietary fibre, dates may help prevent constipation, support gut bacteria, and improve digestion.  3. Good for Heart & Bone Health The potassium and magnesium in dates help regulate blood pressure and improve heart function. Their calcium and phosphorus strengthen bones. 4. Rich in Antioxidants for Disease Prevention Dates contain powerful antioxidants like flavonoids and phenolic acid, which help reduce inflammation and protect against chronic diseases. These compounds also support skin health and slow ageing.  5. Brain Function & Mood Booster Dates are a great source of Vitamin B6, which is known to help improve memory, cognitive function, and mood regulation.  6. Low Glycemic Index = A Better Sugar Alternative Unlike refined sugar, dates provide natural sweetness without causing blood sugar spikes. Pairing them with nuts or yoghurt helps slow sugar absorption, making them a great choice for people managing diabetes or insulin resistance. 3. How to Add Dates to Your Diet? They can be eaten as a quick snack, blended into smoothies, or used as a natural sweetener in desserts. Laddus – Traditional Indian sweets made with flour, nuts, and ghee Kheer & Payasam – Creamy rice-based puddings sweetened with dates Milkshakes & Herbal Drinks – Blended with milk, nuts, and spices for a natural energy boost Stuffed Dates – Fill them with almonds, walnuts, or peanut butter for a protein-rich snack. Smoothies – Blend with bananas, yoghurt, and nuts for a natural energy drink. Salads – Can be used to make healthy salads Homemade chutneys & pickles–Add it to homemade chutneys & pickles Healthy Snack bars—Dates are often added to snack bars. Dates are a simple yet powerful ingredient that can enhance both taste and nutrition in everyday meals. Whether eaten raw or added to recipes, they remain a timeless superfood that continues to be loved across cultures. Dates have stood the test of time, offering nutrition and health benefits. Whether you’re looking for a natural energy boost, better digestion, or a healthy sugar alternative, dates are a perfect choice. 4. Story of Dates: A Slice of History & Culture Dates have been cultivated for over 7,000 years, making them one of the world’s oldest known fruits. They were first grown in the Middle East and the Indus Valley Civilization and were later mentioned in ancient Vedic texts as well. Their natural sweetness and long shelf life made them a staple food for travellers and warriors. In India, dates have become an important part of traditional cuisine. They were used as a natural sweetener in sweets and herbal drinks, especially in medieval times. Today, they are a regular ingredient in many households. Dates also hold deep religious significance in many cultures. In Ayurveda, they are considered a nourishing and restorative food that promotes overall well-being. In Indian culture, dates have long been associated with postpartum care. It is a tradition for new mothers to receive dried dates, coconut pieces, and ghee-fried laddus for strength and recovery. This highlights how dates are not just food but a symbol of nourishment and care.

Well, if you think ditching that doughnut and pastries will help you to reduce sugar consumption–you are wrong. Because refined sugar is found even in savoury food, they are hiding in many food items which you won't expect. So, let's go through some of these foods high in sugar content & best alternatives for them.  1. Breakfast Cereals  For many of us, breakfast cereals are a quick and convenient choice. But have you ever checked the sugar content? Some cereals can contain as much as 33g or more of sugar per 100g, which equals 8 teaspoons, making them one of the top foods on the list of foods high in sugar. Even the average cereal can have around 20.7g of sugar per 100g, or about 5 teaspoons.  A single cup of breakfast cereal can contain 2–3 teaspoons or more of refined sugar, depending on the brand and type of cereal. Some sugary cereals may have even higher amounts of sugar per serving. Sweetened breakfast cereal can give you a quick energy boost, but it only lasts for a short time, and hunger pangs hit way before lunchtime. Breakfast cereals (1 cup, approx. 50g) typically contain: 187 calories 45 grams of carbohydrates 3 grams of protein 2 grams of fiber 20 grams of sugar (often added) Healthy alternatives: Go for a savoury breakfast–just like our traditional breakfast options like idly. Idli, made from fermented rice and urad dal, is light yet filling. Idli (1 piece, approx. 30g) typically contains: 40 calories 8 grams of carbohydrates 2 grams of protein 2 grams of fiber 0 grams of refined sugar Due to the fermentation process in the making, idly it's gut-friendly, enhancing digestion and nutrient absorption. Unlike sugar-loaded cereals, idli keeps you fuller for longer, preventing mid-morning cravings. If you still want to go for cereals, choose ones without added sugar on the label. 2. Ketchup  When it comes to condiments, ketchup is a common favourite, but it often hides added sugars that can impact your health. While it boosts flavour, ketchup can be loaded with unnecessary sugars and calories. If you are wondering what are foods high in sugar—-well, you can not skip ketchup. Ketchup (1 tablespoon, approx. 15g) contains: 20 calories 5 grams of carbohydrates 4 grams of sugar (often from high-fructose corn syrup) 0.1 grams of dietary fibre 0 grams of fat Foods high in sugar are generally considered to be harmful to health, and studies show that,  so switch to healthier alternatives. The high sugar content in ketchup is a concern if consumed frequently, as it can contribute to excess calorie intake without offering much nutritional value. Homemade chutney: is a healthier alternative, made from natural ingredients like veggies, fruits, herbs, and spices, giving you full control over the sugar content. Homemade chutney (1 tablespoon, approx. 17g) contains: 15 calories 2 grams of carbohydrates 0.5 grams of sugar (from natural sources) 0.5 grams of dietary fibre 0.9 grams of fat Homemade chutneys are typically free of added sugars and can be customized to fit your taste while providing a burst of flavour without the excess calories or refined sugar found in ketchup.  3. Salad Dressing Store-bought salad dressings are often convenient, but they can be loaded with unhealthy fats, sugars, and artificial additives. While they add flavour to your salad, they may also contribute to excess calories and unhealthy ingredients. Store-bought salad dressing (2 tablespoons, approx. 30g/ ml ) contains: 120 calories 10 grams of fat (including trans fats) 6.1 grams of carbohydrates 6 grams of sugar Many commercial dressings are high in unhealthy fats, like trans fats, and can have added sugars and preservatives that may undermine your health goals. In contrast, a healthy homemade dressing is made with wholesome ingredients like olive oil, vinegar, and natural herbs, providing healthy fats and flavour without the extra calories or additives. Healthy homemade dressing (2 tablespoons, approx. 30g) contains: 120 calories 12 grams of fat (from healthy olive oil) 1 gram of carbohydrates 0.1 grams of added sugar Homemade dressings allow you to control the ingredients, offering a nutrient-dense option that’s lower in sugar and free from artificial additives, while still complementing your salad with healthy fats. 4. Beverages Beverages like sugary drinks or sodas can provide instant refreshment, but they often come with a hefty dose of sugar, artificial sweeteners, and empty calories, making them foods high in sugar to avoid. These drinks may quench thirst but do little to provide essential nutrients. Sugary beverage (1 can, approx. 375ml) contains: 150 calories 40 grams of carbohydrates 40 grams of sugar  / 10 teaspoons (from added sugar) 0 g fiber Sugary beverages contribute significant sugar to your diet without offering any vitamins or fibre, making them a poor hydration choice over time. In contrast, fruits offer a natural, nutrient-rich alternative. Packed with vitamins, fibre, and natural sugars, fruits are not only hydrating but also help nourish the body with essential nutrients. Medium-sized apple (approx. 182g) contains: 95 calories 25 grams of carbohydrates 0 grams of sugar  19g natural sugar 4 grams of fiber Fruits provide natural hydration along with beneficial nutrients such as vitamins, fibre, and antioxidants, making them a healthier option for satisfying thirst and hunger without added sugar and empty calories. 5. Granola Bars Granola bars are often marketed as healthy snacks, but many store-bought varieties contain added sugars, preservatives, and artificial ingredients. While they provide quick energy, they may not always be the best option for a truly nutritious snack. Granola Bar (1 bar, approx. 28g): 132 calories 18g carbohydrates 12 g sugar (from added sugars and syrups) 1.1g Fibre Mama Nourish’s Dry Fruit LadduBars are made with natural ingredients like dates, nuts, and seeds, offering a nutrient-rich alternative without refined sugar or artificial additives. Dry fruit LadduBar ( 1 bar, 35g) 158 Calories 19. 33g Carbs 0g Refined Sugar 2. 83 g  Fiber 6. Flavoured Yogurt  Flavoured yoghurts are often marketed as a healthy snack, but they can be loaded with added sugars and artificial flavours. While they provide some protein and probiotics, the extra sugar makes them less ideal for regular consumption. Flavoured yoghurt (1 cup, approx. 245g) contains: 150 calories 28 grams of carbohydrates 18 grams of sugar (mostly added sugar) 5 grams of protein 3 grams of fat Many flavoured yoghurts contain high-fructose corn syrup or artificial sweeteners, increasing sugar intake without offering much additional nutrition. This added sugar can contribute to weight gain, blood sugar spikes, and cravings. Plain homemade yoghurt is a healthier alternative. It provides the same probiotics and nutrients as flavoured yoghurt but without the unnecessary sugars and additives. You can naturally enhance the taste by adding fresh fruits, nuts, or honey in moderation. Plain homemade yoghurt (1 cup, approx. 245g) contains: 100 calories 8 grams of carbohydrates 6 grams of sugar (naturally occurring from milk) 10 grams of protein 5 grams of fat Homemade yoghurt is higher in protein and lower in sugar, making it a more balanced option. It also allows you to control the ingredients, ensuring a natural and nutrient-rich snack. Note: The article is provided for informational purposes only & nutritional facts may vary for different products.

Well, we hear a lot about sugar daily; since childhood, we hear about things like too much sugar is bad for teeth–and today, studies have linked refined sugar to more health issues like obesity and heart diseases.   But still, you find it difficult to quit sugar. Do you know what's the science behind this addictive behaviour? Not just that, today, not only fitness trainers but also your favourite celebrities are ditching sugar.  But what exactly does it mean to quit sugar, and what kind of sugar are they ditching?— what's Refined, Added and Natural sugar?  What is refined sugar, Added Sugar & Natural Sugar in Food? Refined sugar includes not just the white crystalline sugar you usually put in your coffee but also brown sugar and liquid sugars like high fructose corn syrup. To be more specific they are extracted from sources like sugar cane, sugar beets, or corn and go through a sugar refining process in manufacturing facilities–to the point that they lose almost all nutrients. The White sugar or table sugar you consume is chemically sucrose or  C12H22O11–a combination of carbon, hydrogen and oxygen molecules. And it's  ‘empty calories’--just add calories without any other nutrients. We understood the refined sugar meaning, but refined sugar is also a type of Added sugar. When you check the ingredients list of a product you may see–Added sugar. According to FSSAI, —‘added sugars means monosaccharides and disaccharides added to foods and beverages’. To put it simply, any sugar added which is not naturally present in ingredients during the preparation process is added sugar; hence, it's a broader term than refined sugar; it can include Syrups, Sugar concentrate from fruits, jaggery, Honey etc.  Finally, as the name suggests natural sugar is the sugar that's naturally found in fruits, milk, nuts, grains, seeds and vegetables.  For example, fruits like pomegranates and mangoes are naturally high in sugar.  Let's summarize refined sugar vs natural sugar.  Natural sugar: Types Are you Addicted to Sugar? The Science Behind Wanting More & More Sugary Stuff! You can not completely blame yourself for indulging in sugary stuff--because sugar craving is wired into your brain, and it, in fact, helped our ancestors to survive! —Yes, it is part of evolution for survival when food was scarce. For the brain, it needs glucose as its energy source to function, and you get it from sugar.   In ancient times, sugary things like ripe fruits or honey were so rare, and hence, primates and ancient people evolved to like ripe fruit with higher sugar to get more energy–, millions of years ago, this survival trait to find energy-packed food sources helped the ancestors to survive in a harsh environment of less resources. To put it bluntly, according to studies, the survival of ancient men depended on this sugar craving.  If somebody disliked sweet taste in the Stone Ages, they may not be able to get enough energy to live and pass on the genes.  So, the survival of fitness happened and the sugar craving became wired to our brain. Apart from evolution, sugary foods make you feel good–yup that sugary kick is real! And today, unlike in older times, sugar is everywhere and in almost everything we eat.  When you eat different types of food–the brain detects different tastes like bitter, salty, Umami and sweet. When sweetness is detected by the brain, it activates a reward system or makes you feel good, which tempts you to do it again.  This happens due to the release of dopamine —a chemical in the brain. Such foods which cause dopamine release are rare, and sugar is one. Plus, the sugar fix gives you a quick energy boost but only causes a crash later, which further leads to more cravings. When people drink alcohol or take drugs, the overstimulation of this dopamine happens, which makes them addicted to get that high again. Sugar does not cause such a big over-release of dopamine. But when you eat sugary stuff regularly or eat too much, the dopamine level does not go down, and hence, you keep feeling good–and you go from one bite of doughnut to finishing one and more! This ‘feel good’ is also the reason you buy sweet candies for celebrations. This feeling you get when you eat more and more sugar makes it kind of like a drug and you feel addicted to eating more. It's like— Sugar consumption → Dopamine release → Feel good/ Reward sensation → Craving and repetition. On the other hand, let's say you are eating veggies–when you try them for the first time it does raise dopamine levels but when you eat the veggies daily or the same healthy dish, again and again, the dopamine level will stop rising because the brain craves for new tastes as a variety of foods & tastes is actually good for us–but it's also the reason that you can't get addicted to healthy veg salad and it makes you bored after eating a couple of times. But as we talked earlier, sugar is an exception-it keeps giving you pleasure. Today, sugar intake has reached unhealthy levels–but how much sugar is acceptable? What's the Recommended Daily Sugar Intake The World Health Organization (WHO) recommends that both adults and children limit their daily intake of free sugars to less than 10% of their total daily calories. For even greater health benefits, they suggest reducing sugar consumption further—to below 5% of daily calories, which is about 25 grams (or 6 teaspoons) per day. You can reduce the overconsumption of unhealthy refined sugar by eating healthy snacks like dry fruits, naturally sweetened treats, fruits, nuts and sugar free bars and reading the ingredients list carefully to avoid refined sugar hidden in savoury foods and condiments.   Note: The article is provided for informational purposes only

Motherhood is a transformative journey, and taking care of yourself is just as important as caring for your baby. A well-balanced diet, rich in essential nutrients, can help new moms recover from childbirth, maintain energy levels, and support lactation.  Here are 20 healthy snacks that are nutrient-packed, and perfect for new moms. 1. Almonds Almonds are an excellent snack for new moms. They are a source of monounsaturated fats, protein, and calcium, all essential for lactation and bone health. Hence, almonds are considered healthy foods to eat while breastfeeding. Almonds also provide vitamin E, which supports skin repair and healing after childbirth.  A 1-ounce serving (about 23 almonds) offers 160 calories, 6 grams of protein, and 3.5 grams of fibre, keeping you energized and satisfied Tip: Soak almonds overnight for better digestion and enhanced nutrient absorption. 2. Sprout Salad Sprout salad, made with moong dal, black chana, and fresh vegetables, is a nutrient-dense snack. Sprouts are packed with plant-based protein, vitamin C, and fibre, which help strengthen the immune system and improve digestion. Adding lemon juice can also boost iron absorption, making it especially beneficial for postpartum recovery.   A typical 1 cup of sprouted mong salad will provide around 150 to 329 calories. The nutritional value varies with the ingredients. 3. Dry Fruit Laddu Dry fruit laddus are energy-boosting and nutrient-packed snacks, ideal for postpartum recovery. Made with dates, almonds, cashews, and seeds, these laddus are free from refined sugar and rich in iron, calcium, and healthy fats. Dates provide natural sweetness and prevent anaemia, while nuts offer protein for muscle repair. The omega-3 fatty acids found in walnuts support brain health for both mom and baby. A serving of  35g of dry fruit laddu provides around  143 kcal, 2.7 g of protein and 2.5g of dietary fibre. 4. Dates Dates are a powerhouse of natural sugars, fibre, and essential minerals like calcium and magnesium. These nutrients help maintain energy levels, support healthy digestion, and promote bone health. Dates also contribute to lactation by stimulating prolactin production. Prolactin is the hormone that stimulates breast milk production.  1 Dates, Medjool provides 66 Calories and Dietary fibre of 1.6 g along with other nutrients.  5. Baked Sweet Potatoes Baked sweet potatoes are rich in beta-carotene, a precursor to vitamin A, which supports vision, immunity, and cell repair. They also provide potassium, which helps regulate blood pressure and energy levels. This simple and delicious snack is easy to prepare and highly nutritious. A medium baked Sweet potato,(114 g) provides Calories 103, Dietary fiber of 3.8 g and Protein 2.3 g. Tip: Add a sprinkle of cinnamon or a drizzle of honey for extra antioxidants and natural sweetness. 6. Gond Laddu Gond (edible gum) laddus is a traditional snack known for its restorative benefits. Laddus provides energy and it aids in weight management as well. These laddus can also help good for joints and reduce inflammation. Plus it is especially beneficial in colder months, helping to keep the body warm and boosting immunity. A gond laddu of 35g per serving provides 157 calories, 4.8g of dietary fibre and around 2.7g of protein. 7. Methi Laddu A 2018 study showed that mixed herbal supplementation that contained fenugreek, ginger, and turmeric can increase human milk volume without adverse effects. Additionally, fenugreek also aids digestion, reduces inflammation and supports hormonal balance. These laddus are a source of calcium, iron, and protein, making them a perfect snack for recovery and energy. A methi laddu of 35g per serving provides 152 calories, 2.8 g of protein and 4.35g of dietary fibre. 8. Greek Yogurt with Berries Greek yoghurt is high in protein and calcium, which support bone health and muscle repair. Adding berries like strawberries or blueberries provides antioxidants and vitamin C, which help in recovery and boost overall health. The probiotics in yoghurt promote gut health and improve digestion. 100g Greek yoghurt gives around 100 calories.  9. Roasted Foxnuts (Makhana) Foxnuts are a low-calorie, crunchy snack that is rich in protein, magnesium, and antioxidants. They help reduce postpartum fatigue, improve bone health, and combat inflammation. They are easy to prepare and can be flavored with spices like black pepper  100g makhana/fox nuts roasted, gives around 400kcal and 13g of protein. The values vary depending on seasonings as well. 10. Fresh Fruits  Fresh fruits like bananas, oranges, papayas, and apples are rich in essential vitamins and minerals. Bananas provide potassium to prevent muscle cramps, while oranges are loaded with vitamin C to boost immunity and support collagen production for skin repair. 1 orange fruit provides 62 calories, 3.1 g of dietary fibre and 1.2g of protein. Tip: Pair fruits with a dollop of Greek yoghurt or nut butter for added protein. 11. Vegetable Poha Vegetable poha is a light and filling snack made with flattened rice and mixed vegetables. It is rich in iron, fibre, and B vitamins, which help combat anaemia and boost energy. The addition of lemon juice enhances iron absorption, making it an excellent choice for new moms. A bowl of veg poha can give around 250 to 400 calories. The values vary depending on the ingredients used. Tip: Add peanuts for a crunchy texture and extra protein. 12. Hard-Boiled Eggs Eggs are an affordable, protein-rich snack containing all nine essential amino acids. They also provide choline, a vital nutrient for brain health, benefiting both mom and baby. 1 large boiled egg gives you 78 calories and 6g protein.  Tip: Sprinkle with black pepper and a pinch of salt for added flavour. 13. Millet Laddu Millet Laddus are gluten-free and packed with nutrients like calcium, iron, and magnesium. Calcium supports bone strength, iron combats anaemia, and magnesium aids muscle relaxation and recovery. These bars also provide fibre for healthy digestion. The millet is low in glycemic index, keeping you full for longer and maintaining stable energy levels. 1 serving 35g millet laddu can provide around 154 calories, 3.41g dietary fibre and 2.7 g Protein. 14. Sugar-free Homemade Trail Mix A mix of nuts, seeds, and dried fruits creates a nutrient-dense snack loaded with protein, healthy fats, and fibre. Almonds and walnuts provide omega-3s, while dried fruits like raisins and apricots offer natural sweetness and iron. Keep a small container handy for on-the-go snacking. Typically 1 cup( 150g) of trail mix gives around693 Kcal—but it also depends on the the individual components you use to make your trail mix. 15. Oatmeal with Honey and Nuts Oatmeal is nutritious and known to promote milk production. It’s rich in fibre for digestion and iron to prevent anaemia. Topping it with honey and nuts adds natural sweetness, healthy fats, and protein for a balanced, energy-boosting snack. Oats are also known to help in reducing stress. 16. Dry Fruit Nutrition Bars Dry fruit nutrition bars are an excellent source of sustained energy and essential nutrients like calcium, iron, and magnesium. Dates in these bars add natural sweetness while avoiding refined sugar. The combination of healthy fats from nuts and fibre supports digestion and boosts immunity. Plus nutrition bars are easy to carry and convenient to eat at any time. If you are looking for healthy postpartum snack ideas, dry fruit nutrition bars are excellent options. 17. Healthy smoothies Healthy smoothies are a great snack for new moms, offering a quick and nutritious energy boost. A banana and almond butter smoothie with oats, chia seeds, and almond milk provides around 250-300 calories and is rich in fiber, protein, and healthy fats. You can also try green smoothies made up of spinach, avocado etc. 18. Bananas Bananas are an instant energy booster packed with natural sugars, potassium, and vitamin B6. Potassium helps prevent muscle cramps, while B6 improves mood and reduces fatigue. 1 medium sized banana provides 105 calories and  3.1 g of dietary fiber.  Tip: Mash bananas with peanut butter and spread on whole-grain toast for a quick, nutrient-packed snack. 19. Dates with Nuts Pairing dates with nuts like almonds or walnuts creates a snack rich in natural sugars, protein, and healthy fats. This combination supports bone health, provides sustained energy, and enhances milk production. Omega-3s in nuts benefit cognitive development for both mom and baby. 20. Idlis with Coconut Chutney Idlis are a light, easily digestible South Indian staple, rich in carbohydrates for long-lasting energy. Medium-sized (regular) idli gives 35-39 calories, 2-3 g protein and 2-5 g dietary fibre. Tip: Add vegetables like grated carrots or spinach to the idli batter for an extra boost of vitamins and minerals. By incorporating these nutrient-rich snacks into your daily routine, you’ll be well-equipped to meet the physical demands of motherhood while nourishing yourself and your baby. Note: The article is provided for informational purposes only

Do you know that 1 in 3 adults and 81% of adolescents do not do enough physical activity required to stay healthy? In fact, a recent WHO study noted that 31% of adults aren't meeting the recommended physical activity & the inactivity rate is projected to increase by 35% by 2030. Studies have shown that inactivity can lead to a higher risk of heart disease, type 2 diabetes, dementia, certain cancers, etc. So, regular physical activity, yoga and exercises of moderate intensity combined with healthy food are a must for overall well-being. But lack of physical activity is a great concern today especially due to a sedentary lifestyle. We hear words like active lifestyle, exercise or physical activity every day. But what exactly is defined as physical activity scientifically? According to WHO–physical activity is any bodily movement produced by skeletal muscles that requires energy expenditure. To put it simply, it can be anything from a simple household chore to an intense workout. Generally, physical activity can be structured, such as planned exercises like aerobics, holistic, like yoga or incidental, meaning routine daily tasks like regular walks, household chores and gardening. How Does an Improved Physical Activity/Exercise Benefit Your Body? During exercises, the heart pumps more efficiently, improving circulation and cardiovascular health. Breathing rate increases, allowing for better oxygen intake, which ensures healthier lungs. Muscles become stronger and more efficient by utilizing stored energy. The Endorphins are also released, they can enhance the mood and thus reducing stress. Due to regular exercise Bones grow stronger and denser over time Metabolism accelerates, aiding in energy consumption and weight management. Brain function improves, enhancing focus, cognition, and stress reduction. With so many benefits of physical activity, the next big question is what type of exercise is best for you. Well, for overall health and well-being, a mix of different types of physical activities is recommended. They include– 1. Endurance (Aerobic) Activities  The activities that increase heart rate and breathing. The benefits of physical activities improve heart and lung function. Examples: Running, jogging, swimming, brisk walking and cycling. 2. Strength (Muscle and Bone Strengthening) Activities Such activities focus on resistance or weight-bearing / lifting exercises to enhance muscle and bone strength. Examples: Weightlifting, pushups, crunches, squats, jumping rope, and carrying heavy objects. 3. Balance Activities Balancing activities are aimed at improving stability, agility, and coordination. Examples: Lunges, backwards walking, dancing, martial arts, and stretching exercises. 4. Flexibility (Yoga) Activities Combine stretching, breathing exercises, and relaxation techniques for physical and mental well-being. In addition to the above classification based on intensity, activities like brisk walking (3–6 km/h), hiking, and light swimming are considered moderate activities. On the other hand, vigorous activities include running (>7 km/h), aerobics, intense sports, etc. If you are wondering about how to start or what to target you should keep in mind to stay healthy –here is what WHO says: WHO 2020 Guidelines on Physical Activity and Sedentary Behaviour From household chores to intense workouts it's important to know what exactly is happening in your body and how to fuel up for improved physical performance. What Happens in Your Body During Physical Activity? When you exercise, your body uses glycogen for energy, and for longer, lower-intensity activities, it also burns fat. Intense exercise causes small muscle tears, requiring protein for repair. Physical activity benefits also depletes nutrients, increasing the need for carbohydrates, protein, and vitamins. Healthy snacks like Energy bars are a quick and convenient way to replenish these nutrients, supporting performance and recovery before, during, or after a workout. Advantages/ Benefits of Energy Bars for Better Physical Performance 1. Quick Energy Boost   Energy bars are a fantastic source of simple carbohydrates, such as those found in dried fruits like dates. These carbohydrates are rapidly absorbed into the bloodstream, providing an instant surge of energy to power through short bursts of activity or recovery during extended workouts. When you need a quick pick-me-up during high-intensity exercises like weightlifting or sprints, energy bars are a lifesaver. 2. Sustained Energy Release In addition to simple carbs, energy bars often include complex carbohydrates like millet & other whole grains, which are digested more slowly. This ensures a steady and sustained energy supply, preventing energy crashes during prolonged activities such as cycling or hiking. The Sustained energy helps maintain endurance, so you can go the extra mile without feeling drained halfway through. 3. Supports Muscle Recovery  Energy bars containing protein from ingredients like nuts and seeds provide amino acids that are essential for repairing and rebuilding muscle tissue. After exercise, protein helps stimulate muscle protein synthesis (MPS), reducing soreness and speeding up recovery. Consuming an energy bar post-workout ensures your muscles get the nutrients they need to repair and grow stronger. 4. Prevents Muscle Breakdown During prolonged exercise, your body may turn to muscle protein for energy if glycogen stores are depleted. Energy bars help prevent this by supplying a ready source of carbohydrates and proteins, sparing your muscles from being broken down for fuel. Preserving muscle mass during exercise helps maintain strength and prevents long-term muscle fatigue. 5. Portable and Convenient Fuel Energy bars are designed for on-the-go nutrition. They are compact, non-perishable, and easy to carry, making them an ideal companion for workouts, outdoor adventures, or busy schedules. Instead of scrambling for a nutritious snack before or after exercise, an energy bar is a quick and practical solution to keep your body fueled. If you are on a busy schedule here are some tips You can follow for an active lifestyle Begin your day with stretches and simple yoga. Take 5–10 minute walks every few hours. Walk during phone calls, at work or at home. Opt for stairs instead of elevators. Include regular strength training to maintain muscle mass. Do 2–3 weight-bearing exercises weekly to prevent muscle loss. Keep a healthy fuel up like nutritious Energy Bars to power up an active lifestyle. Note: The article is provided for informational purposes only

It's winter season again, and naturally, we crave warmth and energy boost to get over the seasonal lethargy. Many traditional winter treats in our country are not only tasty but also have many health benefits. One such warming treat is Gond ke Laddu–made with gond or Gum Arabic, dry fruits, and other kitchen ingredients like cow ghee and whole wheat flour. Before going to the health benefits of gond laddu, especially for the winter season. How about we get to know more about gond?  What is Gond / Gum Arabic? Gond or gum Arabic is a Gum extracted from the gond acacia tree, locally called Babul. The gond has been an ingredient in Indian cuisine and is especially known for its health benefits, even for new mothers during their postpartum recovery.   Gond for winter offers numerous health benefits, including aiding weight loss by reducing fat percentage and BMI while providing a satiating effect. It has antioxidant properties that boost immunity, especially in winter, and as a soluble dietary fiber, it improves digestion. Gond supports cholesterol management by lowering cholesterol levels and blood pressure, and studies suggest it enhances kidney and liver functions. Additionally, it is recognized as an anti-diabetic ingredient. To know more about the health benefits of gond you can check our previous article on health benefits of Gond. The traditional Gond ke laddu is made by combining this nutritious ingredient with dry fruits, wheat flour and ghee. Seeds like pumpkin and melon seeds and spices like ginger are added for additional health benefits. Gond ke Laddu Health Benefits for Winter Season 1. Boosts Immunity In winter, it's important to boost the immune system to avoid seasonal flues. The gond laddus provide essential nutrients that enhance immunity. As we discussed earlier, gond benefits in winter due to its rich antioxidants, strengthening the immune system and helping the body fight seasonal illnesses. The nuts like almonds, cashews and walnuts used to make gond laddu also contain antioxidants. In fact, the almond contains vitamin E which is important for immune function. Similarly, walnuts are good for the heart and may help in dealing with metabolic disorders–overall, they promote a healthy immune system due to antioxidant properties. 2. Provides Warmth to the Body Gond ke laddu for winter is a traditional winter delicacy. The Gond is believed to be a natural warming agent that helps maintain body temperature and prevent cold-related discomfort. Additionally, the cow Ghee added to make gond laddu is considered a warming food, making it an essential traditional ingredient in winter recipes. Ayurveda considers ghee as a warming food. Taken in moderation, ghee provides holistic wellness. 3. Strengthens Bones and Joints Winter often causes joint pain and stiffness, particularly for the elderly. Gond ladoo benefits include being a natural remedy for maintaining joint and bone health. The gond is known for improving calcium absorption from the digestive tract, an important element for bone development and health. Almonds in Gond Laddu are another important food source packed with calcium. Plus Ghee is a healthy fat source that nourishes joints and reduces inflammation, offering relief from winter aches–another bonus point.  4. Boosts Energy Levels Gond ke laddus are an excellent source of energy, helping you combat winter fatigue. Both ghee and nuts provide healthy fat. These act as a concentrated energy source, ideal for cold mornings when extra fuel is needed to stay warm and productive.  Dates, figs, or raisins can be added to supply quick energy without overloading on refined sugar. This makes gond laddus a wholesome and energizing snack, perfect for busy bees.  5. Improves Digestive Health Digestive issues such as bloating and constipation, are common during winter due to heavier meals and reduced activity. Gond laddus is a natural digestive aid.  Plus gond supports gut health by acting as a prebiotic, encouraging the growth of beneficial bacteria in the gut.   Ghee is Known for its soothing effects on the digestive tract. According to studies, Ghee contains butyric acid, which is a short-chain fatty acid (Kumar et al., 2015), thus contributing to ease of digestion. In addition to the above benefits, gond laddus is good for the skin. Plus, it's a traditional postpartum recovery recipe recommended for new mothers. So, what's stopping you from adding gond laddu to your winter pantry? If you are finding it difficult to carry or eat gond laddus on-the-go or have no time to make it at home you can try our LdduBars–its gond laddu in an energy bar format. Note: The article is provided for informational purposes only. 

In today’s fast-paced world, snack options like energy bars and protein bars are gaining popularity. They offer a convenient solution to hunger pangs, energy dips, and pre and post-workout snacking. Understanding the difference between energy bars and protein bars is essential for making informed choices that fit your needs! Let's go through the difference between energy bars and protein bars. What Are Energy Bars? Energy bars provide a quick as well as sustained boost of energy. They have carbohydrates, the body’s primary source of fuel, and fats and proteins. They release quick energy from carbohydrates and sustained energy release from fats and proteins. These bars are ideal for activities requiring sustained energy, like hiking, cycling, or during a work break or on-the-go fuelling. Key Features of Healthy Energy Bars A Blend of Carbohydrates, Protein & Fat Healthy Energy bars usually derive their calories primarily from nutritious food sources. They use ingredients such as dried fruits which are natural sources of simple carbohydrates, providing quick energy along with vitamins, minerals, and antioxidants. They also act as natural sweeteners in energy bars, eliminating the need for refined sugars. This ensures that the energy is readily available to the body, not just empty calories. While energy bars may contain some protein and fat, these are not their primary focus. The inclusion of these nutrients helps maintain a balance without compromising energy release.  Other healthy ingredients are nuts and seeds– known especially for their healthy fats; nuts and seeds also provide fibre and protein. Plus they are rich in antioxidants. For example—Walnuts are rich in polyunsaturated fats, especially omega-3 fatty acids which support brain health. Convenient to Carry & Store Energy bars are easy to carry and consume, making them an excellent option for on-the-go energy replenishment. When to Choose Energy Bars? Energy bars are ideal for situations where you need an energy boost while committing or need fuel up on a long work day. Perfect for Office Snacking Energy bars are perfect for professionals and students who don’t have time for a full meal but need a quick fuelling. Yes, healthy energy bars can help you get over that afternoon slump. As a Pre-workout Snack Healthy energy bars are ideal as a pre-workout snack. Some bars can only be consumed as post-workout snacks.  As a Mid-Day Snack or Meal Replacement  For those experiencing the dreaded afternoon slump, an energy bar can help restore focus. If you are taking them for meal replacement make sure to go through the ingredients list carefully to assess whether you are getting enough nutrients. When You are On a Trip Whether you’re running a marathon, hiking a mountain, or camping, energy bars provide the quick-release fuel your body needs. What Are Protein Bars? Protein bars, as the name suggests, contain high protein content. They are designed to support muscle repair, growth, and recovery, making them popular among fitness enthusiasts and athletes. Key Features of Protein Bars Protein-Packed For Muscle Recovery Benefits Protein bars typically contain a high amount of protein per serving. Sources may include whey, casein, soy, or plant-based proteins like pea or rice protein.  Protein is essential for repairing and building muscle tissues, making these bars ideal post-workout snacks.  Convenient to Carry & Store Like Energy bars, protein bars are also convenient to carry and consume.  When to Choose Protein Bars Protein bars cater to individuals focusing on fitness, muscle repair, or weight management. Here’s when you should reach for one– Post-Workout Recovery Consuming a protein bar after exercise helps repair muscle tissues and promote recovery. Meal Replacement Protein bars are often satiating, making them suitable as a small meal replacement. Weight Management Protein helps control appetite, making protein bars a good option for those looking to curb cravings and stay fuller for longer. Choosing the Right Bar for You When deciding between energy bars and protein bars, consider your goals, activity level, and dietary needs.  Scrutinize the Label Always check the nutritional content to ensure the bar meets your needs. Check nutritional values given per serving and calculate how much you actually eat in terms of calories and nutrients. Quality Ingredients is the Key Choose bars with natural ingredients like whole grains, millet, nuts, seeds, and dried fruits. Avoid bars loaded with artificial additives, sugars, and preservatives. Bars which are high in refined sugar only give empty calories, plus those quick energy boosts will lead to further crashes and you will end up eating more later. Consider Allergies and Dietary Restrictions Look for options depending on your specific dietary needs. If you are undergoing any medical conditions, it's always advisable to consult a healthcare professional before making dietary changes.  FAQs on Energy Bars Vs Protein Bars 1. How do I choose the best bar for my needs? The healthy energy bars provide quick & sustained energy, so if you're tired or are on a trip, travelling or on an adventure the energy bars are a great choice. They are also helpful in beating hunger pangs or as meal replacements, depending on the ingredients used. For muscle recovery/building or after an intense workout, opt for a protein bar with high protein content. Whether it's energy bars or protein bars the key is to pick the ones that align with your dietary goals. So check the calories and other nutritional facts before buying. But make sure that they are made from quality Ingredients–Look for familiar ingredients and a long list of chemical jargon is usually a red flag.  2. Are energy bars and protein bars good for weight loss? It depends on your dietary goals and the specific bar's nutritional profile. 3. When is the best time to eat energy bars? Energy bars are perfect for pre and post-workout fuel, mid-day snacks, or as an on-the-go energy boost to keep you active throughout the day. 4. How should I store the energy bars? You can store most of the energy bars at room temperature. For example, our LadduBars have a shelf life of 6 months without any refrigeration. 5. What’s the difference between plant-based and whey protein bars? Plant-based protein bars use proteins derived from sources like peas, brown rice, or nuts, making them suitable for vegans. Whey protein bars are derived from milk and hence contain lactose. The amount of protein you get depends on the product. So, check the pack.

Hi, usually we talk about healthy eating–and in this festive season besides enjoying Christmas with healthy snacks and wholesome meals, how about we have some fun activities to spend time with the friends & family.  Let's not just enjoy snacks made by Grandma, how about cooking together a festive meal? Or hosting a craft challenge–here is a list of such 25 fun and creative Christmas activities to make this holiday season unforgettable, healthy, and filled with joy. Here are some Christmas Activities Ideas 1. Be Creative With Christmas Tree Decorations  Make decorating the Christmas tree a family activity. Use colourful ribbons, personalized ornaments, fairy lights, and unique decorations. Add photos or small trinkets to make it meaningful and personal. It's a great way to engage the little ones in creative Christmas activities. 2. Go out for a Christmas Outing with Family As the festive lights light up the sky, it will be fun to go for a Christmas walk. Enjoy the Christmas trees and decorations in the city and have fun with Christmas shopping. It’s a great Christmas activities for families. 3. Host a Christmas Craft Challenge  You can have fun making Christmas crafts like paper stars, reindeer cutouts, and Santa faces. Host a family craft challenge for everyone. Use whatever materials are available at home. It's a perfect Christmas activity for kids to have fun and do something meaningful and creative. Making crafts is also a good stress reliever for adults. Hosting a craft challenge is one of the best Christmas activities to do at home. So, what are you waiting for?  4. Cook a Healthy Festive Meal The biggest worry about the festive season is gaining weight–to remain fit during the festive season, let's cook a healthy festive meal. The key is to prepare a balanced nutritious feast. Make sure to include fresh vegetables, whole grains, and lean proteins while reducing added sugars and unhealthy fats. Let's prioritize health this season.  5. Create Personalized Healthy Christmas Gift Hampers Make hampers filled with healthy snacks like dried fruits, nuts, home-baked cookies, healthy energy bars and other healthy treats as thoughtful gifts for neighbours, friends, and family. Healthy snacks, artisanal Jams, honey and herbal teas are other healthy additions you can add. You can also go customizable options online, and give a surprise to your loved ones with a wholesome hamper. 6. Make DIY Christmas Cards  Christmas cards always bring the joy of season-lets make DIY Christmas Cards this season. Make sure everyone is involved. You can add these Handmade cards to gift hampers or simply hang them around! 7. Create a Christmas Memory Wall Set up a wall in your home where you showcase photos, decorations, and notes that capture special Christmas moments from previous years. 8. Participate in a Toy Drive How about we do something more meaningful this season? You can actually volunteer to collect, organize, and distribute toys for children who might otherwise go without presents. Let's brighten up their lives with love and kindness. 9. DIY Christmas Garlands from Household Items Create garlands with beads, paper cutouts, and ribbons. Draping these around your tree or room will give an eco-friendly twist to your holiday decor. 10. Host a Gift Swapping Session  Well, talking about gifts–let's make it thoughtful. From healthy snacks, eco-friendly home decor, eco-conscious apparel, holiday-themed knitted clothing, etc, are thoughtful Christmas ideas. You can host a gift-swapping session at home with friends and family.  11. Make Festive Treats with a Sugar-Free Twist Let's bake Christmas cakes together for this holiday. You can make Christmas treats using oats, nuts, and dried fruits, and try to avoid sugar. Use Christmas-themed shapes to add a festive touch. You can also make traditional Indian recipes like dry fruit laddus for a healthy treat.  12. Make Snowflakes for Windows & Walls                 Want some snowy decor at home? Cut out different shapes and sizes of snowflakes from paper, cardboard, or wood. Stick them on windows & walls to create a winter effect at your home. 13. Create a Healthy Christmas Platter of Snacks Prepare a platter with fresh fruits, dry fruits, multigrain crackers, dates, nuts and healthy energy bars– A healthy and tasty way to fuel up during the holiday gatherings. 14. Let's Kids Write a Letter to Santa Well, how about writing a letter to Santa? Writing letters to Santa is a fun holiday tradition where kids express their wishes and dreams for Christmas. Let them decorate their letters with drawings, colours, and stickers, making each one unique.  15. Watch a Christmas Movie  The Classic Christmas movies bring the festive vibe alive. Some good movies to watch include Home Alone and the Polar Express. 16. Host a Christmas Quiz Game Organize a quiz with questions about Christmas history, movies, and places. Test your family's knowledge and have fun together. 17. Organize Christmas Bingo with Holiday Images / Board Games Make bingo cards with images of Santa Claus, reindeer, Christmas trees, and snowflakes. A simple, interactive game perfect for all ages. You can also play Pictionary with holiday-themed words like Santa, reindeer, snowman, and Christmas tree. If you are not into Pictionary, you can try other board games like Ludo. Let's kids spend more time on indoor games rather than on screen.  18. Christmas Musical Chairs Play Christmas songs and set up a game of musical chairs. It’s an energetic and entertaining way to get everyone laughing and moving. It's also a creative Christmas activity for kids. 19. Christmas Garden Decoration Challenge  Work together with neighbours to decorate gardens with lights, wreaths, and plants. This creative Christmas activity fosters community spirit. 20. Prepare DIY Scented Candles You can buy DIY candle sets with festive scents like cinnamon, pine, and vanilla. These cosy candles spread holiday warmth and cheer. Plus candle making is a feel-good and relaxing Christmas activity calming your heart & Soul. 21. Create Handmade Christmas Wreaths Use pine leaves/wires depending on availability, flowers, ribbons, and beads to make Christmas wreaths. Place them on doors, windows, or walls to add a festive touch to your home. 22. Set Up a Christmas Photo Booth Create a booth with props like Santa hats, reindeer antlers, and festive frames. Capture candid moments and create fun family photos. 23. Organize a Christmas Storytelling Session Gather your family and share stories about memorable Christmas moments and fun stories. It strengthens bonds and brings back cherished memories. 24. Help with Animal Shelters Spend time caring for animals, decorating the shelter, or promoting adoption events during the festive season. 25. Built a Snow Man You can make an indoor snowman—stack three balls or 2 balls of cotton batting, fabric, or Styrofoam from largest to smallest. Decorate buttons. Finish with a scarf and a small hat to complete the look.

Stay fit this winter with easy winter weight loss tips. Focus on healthy eating, portion control, hydration, and exercise to maintain your health and shed extra pounds.

How about having a hot, comforting coffee on a chilly winter day, wrapped in a cosy blanket with warmth spreading over your heart and soul– well, during winter, we crave warmth and energy to fuel up to enjoy cosy winter vibes. As the old saying goes–seasonal and local ingredients are the best, winter season is no exception. Our geographically rich country has numerous winter-season foods in India and nutrient-rich superfoods. These ingredients are not only healthy but can also be made into delicious dishes to satisfy winter cravings. Here’s a list of the best food to eat in winter in India to make this chilly season wholesome. But first, let’s explore why we tend to feel hungrier in winter. Why We Eat More in Winter: Understanding Seasonal Cravings? One of the major reasons is the decreasing serotonin or the happy hormone production in the brain, leading to cravings for carbs to boost mood and energy. The other reasons include dehydration from heating, craving for warmth, hormonal shifts and, of course, emotional eating due to boredom or seasonal stress—especially if you are not too fond of cold days.  The general tendency is to go for sugary drinks or refined and dense carbs for a quick fuel up –even if you plan to enjoy a hot soup, do you know most of the instant Soup mixes are ultra-processed and even high in refined sugar? So, the best way is to follow grandma's advice: seasonal and local–eating what naturally grows in the season and is locally available.  Let's go through some of the healthy winter foods lists and ways to add them to your diet. 14 Best Food to Eat in the Winter Season 1. Ginger   Ginger is called the universal medicine in Ayurveda, and it is a must-have for Indian cuisine. Today, it's one of the most sought-after spices not just for its gingerly taste but due to its evidence-based extensive health benefits.   According to scientific studies, ginger has antioxidant properties, which can help boost immunity, may aid in weight loss, manage cholesterol levels, lower blood sugar, reduce nausea, aid digestion and be good for the brain and heart. Additionally, the antimicrobial nature of ginger helps in fighting infections.  Additionally, ginger is known for its warming properties hence ideal for the winter season Being a common kitchen ingredient in Indian households, there are many common dishes with Ginger. You can add ginger in numerous ways to your diet—in soups, curries, herbal teas, or even make them into sweets like dry ginger powder or Sonth ke laddu today, they are even used in making snack bars.  Ginger lemon tea 2. Turmeric Turmeric is a healthy ingredient, and one of the best the best winter season food in India that goes well with season. This common Kitchen ingredient has many scientifically proven health benefits.  Turmeric is anti-inflammatory, may aid in boosting antioxidant activity, warms the body and is good for the brain and heart.  The turmeric powder is added in many Indian curries plus you can make tea, golden milk or smoothie or add them while making soups. Turmeric milk haldi ka doodh, or golden milk, can be made by heating milk in a saucepan until it boils, then adding turmeric and black pepper– stir well, and serve hot or warm for a healthy cosy winter day! Turmeric milk / golden milk/ haldi ka doodh 3. Amla (Indian Gooseberry)   Amla or Indian gooseberry is a nutrient powerhouse—especially great to have during the winter season since it contains vitamin C, which boosts the immune system and protects against seasonal colds and flu. It is one of the best food to eat in winter season. According to scientific studies, Amla has numerous health benefits, including antioxidant, anti-inflammatory, and antimicrobial properties. It also supports liver, heart, brain, and immune health while helping manage diabetes and aiding in digestion. Some of the easiest ways to add amla to your diet are by making amla juice or smoothie, eating it raw, or making healthy pickles. 4. Sesame Seeds (Til)   The sesame or til seeds have been part of Indian cuisine and cultural practices since ancient times.  Sesame seeds or til seeds are a nutrient powerhouse–provide protein, minerals like iron and calcium and essential vitamins. Plus it's a healthy fat source. According to studies–the health benefits of sesame seeds include the presence of antioxidants, lowering cholesterol and protecting the liver, kidneys, and heart. Additionally, they have anti-inflammatory and anti-tumour effects, making them an excellent addition to a healthy winter diet. Traditionally Til laddu and chikki are made during the winter season. You can sprinkle sesame seeds over your favourite dishes or make tahinì; munching on sesame-infused healthy energy bars or healthy dips is another option.  Til laddu 5. Jaggery  Jaggery– the traditional sweetener made from sugarcane or date palm, holds a special place in Indian cuisine and culture, especially during winter. Known by various regional names such as "Gur" in Hindi, "Vellam" in Tamil, "Bella" in Kannada, "Gul" in Marathi, "Bellam" in Telugu, and "Sharkara" in Malayalam, jaggery is a must-have in winter due to its warming properties and nutrient-rich profile. Popular dishes include Gur ki Roti, Chikki, Adhirasam (a Tamil Nadu sweet made with rice flour and jaggery), and Pithas in Bengal, Assam and Odisha and various laddus like gond laddu, pinnis, Narkel naru or coconut laddus, dry fruit laddus, sesame laddus to name a few. Today they are also used as a healthy sweetener in some nutrition bars. Additionally, scientific studies show that it improves digestion, detoxifies the liver, boosts energy, purifies the blood and combats toxins. This natural source of iron aids in boosting haemoglobin levels and is packed with B vitamins and minerals like calcium, zinc, phosphorus and copper. Narkel Naru, a traditional Bengali sweet, is crafted using coconut and nolen gur or jhola gur, which is date palm jaggery. 6. Bajra (Pearl Millet) & Ragi millets (Finger millet) These gluten-free millets are great additions to a healthy winter diet and are a must-have on your winter food list. The bajra or pearl millet is a source of omega-3 fatty acids and minerals like magnesium, copper, manganese, potassium, phosphorus, calcium and iron. Bajra, being rich in fibre, is another bonus. It aids digestion and is known for helping in managing blood sugar. It provides a healthy dose of vitamin B and vitamin A, provides energy and immunity, and is good for the skin. Additionally, Bajra may promote weight loss and heart health.  Millet laddu The Ragi is another nutrient-rich, warming food, high in fibre and Calcium (344 mg/100 g) and provides essential minerals like phosphorus & Iron and A, B vitamins, and tocopherol. Other health benefits include managing blood sugar, antioxidant activity, boosting immunity and may help to deal with anxiety, insomnia and depression. Both Millets can be used to make different dishes like porridges, upma, dosa, roti, and laddus-if you are too busy to cook, check out our healthy millet bars or wholesome millet Laddubars. It is also one of the best food to eat in winter season. Ragi roti 7. Ghee  Ghee is famous for its cooling nature— making it ideal for the winter season   Ghee is great for winter as it provides energy and supports mental sharpness and overall physical well-being. Ghee is packed with nutrients such as vitamin A, omega-3 fatty acids, and conjugated linoleic acid.  According to studies, ghee is a storehouse of essential fats and antioxidants, ghee helps detoxify the body, enhances skin radiance, and is good for the eyes. When consumed in the right quantities, ghee promotes holistic wellness, making it a golden addition to your winter pantry. Ghee is integral to many dishes ranging from Khichdi, dal tadka, pulao, halwa, dosa, Pongal, puran poli, ladoo, upma, pulao, gajar ka halwa, and the list goes on. You can also have rice with a dollop of ghee or spread on rotis or parathas or try a ghee coffee. Khichdi–a wholesome winter comfort food 8. Fenugreek Fenugreek, a magic ingredient from grandma's kitchen— is antidiabetic, supports heart health, aids digestion and boosts the immune system with its antimicrobial properties, making it an excellent warming ingredient for winter meal plans. In addition to being an excellent source of protein, it's rich in iron—providing an impressive 262% DV, a good source of dietary fibre and B vitamins. It is known to stimulate milk production in new mothers. Made with powdered fenugreek seeds, wheat flour, jaggery, dry fruits, seeds and ghee, these ladoos are packed with health benefits. Fenugreek & Fenugreek laddu Some other ways to add fenugreek to your diet are by soaking the seeds overnight and consuming them on an empty stomach or using them to temper curries and dals. Fresh fenugreek leaves (methi) can be added to parathas, theplas, sabzis or dosa, while dried leaves (kasuri methi) are an excellent seasoning in soups and curries. 9. Gond   Gond laddus also called Gond Panjiri, Gondh Laddu, Pinni in the north, Dinkache Laddu, Gundar Ladoo in Western India, and Thumma Jiguru in the South are another warming nutritious winter treat from India–the key ingredient gond or Gum arabica or Gondh, Gundar, and Thumma Jinguru is the edible gum from gum arabic tree (Babul or kikar).  Apart from being a cherished post-parturition recipe – traditionally made by mothers and mothers-in-law to daughters and daughters-in-law, the gond laddu is a nourishing treat for everyone due to the health benefits offered by gond. The notable Benefits of Gond Acacia/ Acacia gum or Arabic gum, based on scientific studies, include aiding in weight loss, providing fibre content, helping in Cholesterol Management, good for kidneys, aiding in Metabolism, and helping the extraction of calcium. Plus it's a Prebiotics and anti-diabetic food Ingredient. So, how about having a gond laddu to warm up on winter days? If you are too busy to cook, try our gond laddubar, exclusively made with kitchen ingredients and based on traditional recipes from a real grandmother.  Pinni or Gond Laddu  10. Almonds & Walnuts Walnuts and almonds are winter superfoods, packed with nutrients that help you stay healthy and energized during the cold months.  Rich in healthy fats, protein, and fibre, these nuts provide warmth and sustain energy levels, making them ideal for combating winter lethargy.  Walnuts are an excellent source of omega-3 fatty acids, which support brain health and reduce inflammation, while almonds, loaded with vitamin E and antioxidants, nourish the skin and strengthen immunity.  Enjoy them as a mid-morning snack, blend them into warm porridges, eat them after soaking make dry fruit laddus or go for a dry fruit healthy energy bar for a healthy fuel up. Dry fruit Laddu 11. Sweet potatoes and Carrots Winter in India brings with it a bounty of nutrient-rich root vegetables, perfect for keeping the body warm and energised.  Carrots and sweet potatoes, in particular, are excellent choices for this season.  Carrots are loaded with beta-carotene, which converts to vitamin A and boosts immunity while promoting healthy skin—a great blessing during dry winters.  Sweet potatoes—a storehouse of complex carbohydrates and fibre provide vitamin C, which is important for immunity, especially in the winter season. Being naturally sweet it's a source of energy and helps combat seasonal fatigue.  Other root vegetables like radish (mooli), beetroot, and turnip (shalgam) are also great additions to your winter diet as they are seasonal hence fresh ones are easily available. You can enjoy these roasted with spices, in comforting stews, warming soups or as part of a mixed vegetable curry.  Carrot soup Another great way to add carrots to your diet is by making Gajar halwa. It is a traditional winter delicacy, especially in the Northern parts. Use natural sweeteners like jaggery or date in the place of sugar. Gajar Halwa/ carrot halva 12. Leafy Greens It's impossible to imagine indian winters without saag–and This classic North Indian winter dish is prepared by slow-cooking a blend of leafy greens such as mustard, spinach, and bathua. It has been a staple in traditional winter diets for generations. In fact, eating a variety of nutrient-rich leafy greens that thrive in the cooler climate, is good for health in winter. Spinach (palak) has antioxidants that boost immunity. It provides iron and calcium. Mustard greens (sarson) are another must-have; they provide vitamins A, C, and K, ideal for strengthening bones and promoting healthy skin. While amaranth leaves (chaulai) are great for maintaining heart health.  These greens can be added to your diet by making dishes like saag, parathas, dals, or soups, offering warmth, flavour, and nutrition throughout the season. Saag 13. Guava Guava is a traditional winter season food in India consumed in our country and packed with vitamin C and antioxidants that strengthen immunity and protect against seasonal illnesses.  Additionally, Its high fibre content aids digestion, while the natural sugars provide sustained energy to keep you active during chilly days. The fruit's low glycemic index makes it a healthy option for managing blood sugar levels, and its rich iron content. You can enjoy guava raw or with a sprinkle of seasoning of your choice, as a juice, smoothies or in fruit salads. 14. Nutmeg Nutmeg is a warming spice grown in India that's perfect for winter. Rich in antioxidants, it supports immunity and helps combat seasonal infections. Nutmeg is also prized for its aroma and calming properties, making it an excellent remedy for improving sleep during chilly nights. Additionally, it aids digestion and enhances metabolism, which is especially helpful when indulging in heavy winter meals.  Sprinkle a pinch of nutmeg into warm milk, or add them while making desserts or in spice blends for curries. And finally here are some healthy eating tips for a worry-free winter! Note: article is provided for informational purposes only. Consult a healthcare professional if you are making dietary changes as individual nutritional needs vary.

It's winter season again, and it's that time of the year when you crave cosy and warming treats- here is a list of healthy winter snacks to keep you energised. 1. Walnuts Walnuts are best for a healthy winter snack–not only provide nutrients but also help to keep your body warm. A storehouse of healthy fats, particularly omega-3 fatty acids, which help combat dry winter skin and keep you feeling full. Besides, they're rich in antioxidants that boost immunity, helping the body resist seasonal colds. They are anti-diabetic. Plus–They are good for the heart and brain and aid in weight management by promoting feelings of fullness due to their high protein, fibre, and healthy fat combo. A 100g serving of walnuts provides 654 kilocalories. The walnuts are especially rich in manganese and can provide 163% of the Daily Value (DV). Vitamins and minerals like magnesium, manganese, copper, chromium, iron, zinc, and vitamin B6 are essential for overall well-being. Walnuts also contain fibre, aiding in digestion, and are good for gut health. The thumb rule is to have a small handful of walnuts per day. 2. Baked Sweet Potato Sweet potatoes are one of the root vegetables consumed, especially during the winter season in India. It's a seasonal and local ingredient harvested from autumn to winter season–making it readily available on chilly winter days. And it is a warm winter snack. The sweet potatoes boost immunity and may help you prevent many seasonal diseases. The vitamin A content of sweet potatoes is good for eyes, skin, reproductive health, immunity and overall well-being.  Additionally, it contains vitamin C and vitamin B6, and minerals such as manganese. Being naturally sweet, hence provides energy. One of the best things about sweet potatoes is that they can be cooked in different ways–roasted, baked, made into chat, steamed, and the list goes on. 100g baked sweet potato has 90 calories and provides around 120% DV or Daily Value required of Vitamin A. To make baked potatoes, here are the simple steps to follow– 1. Preheat the oven to 400°F (200°C) 2. Prepare sweet potatoes by scrubbing and drying them. You can rub it with olive oil, it's optional though.  3. Optionally, you can also sprinkle salt. Then make a few holes in each sweet potato, preferably with a fork. 4. Bake on a baking sheet or directly on the rack for 45-50 minutes, until tender. 5. Enjoy the baked Sweet Potato–a perfect comfort food and healthy snack or if you are in  for a rich flavour stuff it or top it off with pomegranates, mint, or veggies or beans for the fusion of sweet and savoury flavours! 3. Gond Laddu  Gond is traditionally used as a winter delicacy in the northern and western parts of India. This healthy winter snack - Gond laddus, is a must-have healthy winter treat from grandma’s kitchen. The Gond or gum Arabic is a prebiotic with good fibre content. It's good for kidney, and metabolism and helps in Cholesterol and blood sugar management. Plus, it's a good addition to a weight loss diet due to its fibre content. The ground is also known to enhance the extraction of Calcium. There are multiple ways to make gond laddu. To make a simple Gond Laddus at home, here are the ingredients lists and steps– Ingredients: gond (1 cup), wheat flour (1 cup), almonds (1/4 cup), cashews (1/4 cup), jaggery (1 cup, grated), cardamom powder (1 tsp), desi ghee (as needed) Instructions: 1. Heat 1/2 cup ghee in a pan, fry gond (1 cup) in small batches until crispy. Set aside. 2. In the same pan, roast almonds (1/4 cup) and cashews (1/4 cup) until golden. Let cool, then coarsely grind. 3. Roast wheat flour (1 cup) on medium heat till it turns aromatic & golden brown. 4. In a separate pan, melt jaggery (1 cup, grated) on low heat. Be careful not to overheat. 5. Crush the fried gond, then mix it in a large bowl with roasted flour, ground nuts, cardamom powder (1 tsp), and melted jaggery. Mix everything well, adding warm ghee if needed, and shape into laddoos. 4. Homemade Popcorn  Well, homemade popcorn is not just about movie nights, it is a great winter snack too! Homemade popcorn is a healthy winter snack that’s quick to make and easy to customize. Unlike store-bought options, homemade popcorn allows you to skip unhealthy additives and control the seasonings to suit your taste.  Rich in fibre, low in calories, and naturally gluten-free, popcorn provides a satisfying crunch that’s great for cosying up with a movie or a book on chilly nights.  To make it, simply heat a tablespoon of oil in a large pot over medium heat, add half a cup of popcorn kernels, and cover. Once the kernels start popping, gently shake the pot until the popping slows. Remove from heat, then season with a sprinkle of sea salt and a dash of your favourite spices! 5. Sesame Chikki Sesame seeds are a winter superfood consumed since ancient times in our country. Studies have shown that these kitchen ingredients have the potential to reduce blood cholesterol and boost immunity.   Sesame chikki is made from jaggery and sesame seeds—both are the best winter snacks eaten in our country in the winter season.   Jaggery is known as 'medicinal sugar', and according to studies, it improves digestion, is good for the liver, boosts energy, purifies the blood, has anti-toxic and anti-carcinogenic properties, relieves tension and is good for the lungs. Ingredients: Sesame seeds, jaggery, ghee Instructions Roast 1 cup of sesame seeds until golden and set aside.  In a pan, melt 1/2 cup jaggery with 1 teaspoon ghee until it dissolves and becomes sticky.  Add the sesame seeds, stir quickly to combine, then pour the mixture onto a greased surface.  Flatten with a rolling pin, let it cool slightly, and cut into pieces. 6. Nuts stuffed Dates Dates and nuts – a perfect healthy winter snack. Naturally sweet dates give you energy plus dates contain dietary fibre, antioxidants, vitamins, potassium, phosphorus, magnesium, and calcium. One of the easiest and healthiest ways to nibble on dates is by pitting the dates and inserting half a walnut or a few walnut pieces inside each date. This creates a quick, nutrient-rich snack that pairs well with hot coffee for cosy winter days. 7. Nuts Mix Create a cosy, nutritious, healthy winter snack with almonds, walnuts, cashews, pistachios, and peanuts—each packed with benefits to keep you energized and warm through the cold season.  Almonds and walnuts bring heart-healthy fats and antioxidants, ideal for boosting winter wellness, while creamy cashews offer essential minerals. The fibre-rich pistachios add a satisfying crunch, and protein-packed peanuts complete this power blend.  Eat them with a pinch of sea salt and a dash of cinnamon or nutmeg to capture the essence of winter. Store in an airtight container for a ready-to-enjoy snack that’s both nourishing and delicious all season long. 8. Millet Laddu Millets are nutrient-rich food ideal for the winter season–millets boost immunity, are fibre-rich, and contain important minerals like calcium, iron and vitamins. It is the best warm snacks for winter. There are many ways to make millet laddu. Here are the steps to make a simple bajra millet laddu– Ingredients: Bajra flour (1 cup), Ghee (1/4 cup), dates (1/2 cup, finely chopped), nuts like almonds and cashews (2-3 tbsp), Cardamom powder (1/2 tsp) Instructions 1. In a pan, dry roast the bajra flour on low heat until it turns aromatic. 2. In the same pan, melt the ghee. Add the finely chopped dates and cook for 1-2 minutes until they soften. 3. Add chopped nuts and saute until they’re golden. 4. Add the roasted flour and cardamom powder to the mixture. Stir well to combine everything evenly. 5. Let the mixture cool slightly. Take small portions and roll them into round laddus. 6. Store in an airtight container. These laddus make a delicious, healthy treat! Instead of bajra, you can also use ragi flour or mixed millet flour.   9. A Mini Carrot Salad  Carrots are the best winter snacks, packed with essential nutrients that help keep you healthy through the colder months. Rich in beta-carotene, carrots support your immune system and skin health, both of which can take a hit in winter. Beta-carotene converts to vitamin A in the body, which strengthens immunity and helps protect skin from dryness and environmental stress.  High in antioxidants and fibre, carrots also aid digestion, making them a wholesome addition to any winter meal. Plus, since carrots are in season in winter, they’re fresher, more flavorful, and have been eaten as winter veggies in India. For a quick, nutritious carrot salad– Ingredients:  2-3 fresh carrots, 1 tablespoon of olive oil, 1 tablespoon of lemon juice, salt, black pepper, cumin or parsley (optional). Instructions  1. Grate 2-3 fresh carrots  2. toss them in a light dressing made with 1 tablespoon of olive oil, 1 tablespoon of lemon juice, a pinch of salt, and a sprinkle of black pepper.  3. For a hint of extra flavour, add a handful of fresh parsley or a dash of cumin. You are good to go! 10. Healthy Energy Bars Healthy energy bars are healthy and warm winter snacks, packed with nutrients to keep you energized during colder months. Go for healthy energy bars made of nuts, dried fruits, millet and seeds, providing a balanced mix of protein, healthy fats, and fibre. Bars with Winter-friendly flavours like ginger, gold, and jaggery can add both warmth and immunity-boosting benefits.  These bars are a convenient, wholesome option for staying nourished and energised on the go during the winter season. If you are into bite-sized snacks, try our dry fruit laddubar mini. If you're too busy to cook, go for healthy gond, millet, methi and dry fruit Laddubars for a healthy winter snacking! Note: The article is provided for informational purposes only. Consult a healthcare professional if you are making any dietary changes as individual nutritional needs vary

Healthy Energy bars or snack bars are becoming increasingly popular due to their portability and convenience. They fit well into fast-paced lifestyles, making them a great addition to any pantry. However, with their rising popularity, concerns have also emerged. Many people are now wondering: Are energy bars good for weight loss? The answer depends on many factors like the ingredients used, overall nutrition provided by energy bars and how effectively you are using them to control calorie intake. Here are some reasons why healthy energy bars can be a good addition to your weight loss journey or a healthy Lifestyle. 1. Helps in Portion Control The key to weight loss is portion control. Healthy energy bars or snack bars always come with the calories mentioned in the pack. This helps you to keep calorie intake in check.  On the other hand, casually grabbing some regular snacks like chips with unknown calories makes it difficult to track the calorie intake.  2. Healthy Energy bars Provide Protein, Healthy Fats and Fibre  The healthy energy bars are not just about empty calories. Rather, they come with other macronutrients like protein. Protein is essential for building and maintaining a healthy body and supporting muscles and bones.  It digests more slowly than other nutrients, which helps you feel full longer, hence preventing overeating. Your body also burns more calories digesting protein than it does with carbohydrates.  Additionally, protein is harder to convert into body fat compared to carbs or fats, so consuming extra protein generally leads to less fat storage.  Healthy unsaturated fats are good for overall well-being as they promote satiety, boost metabolism and may help in managing sugar as well.  On the other hand, fibre makes you feel full for longer, thus avoiding overeating. Fibre slows the digestive process, stabilizing blood sugar levels and preventing sharp spikes and drops. This helps reduce hunger and energy crashes that can lead to cravings.  The key is to pick nutrition bars or healthy snack options for weight loss, which are a good combination of protein, fat, fibre and other nutrients like vitamins and minerals.  3. Minimally Processed Bars Help to Avoid Ultra Processed Foods Scientific Studies have shown that higher consumption of Ultra-processed foods has been a key driver when it comes to weight gain and obesity. A healthy snack bar which is minimally processed helps to avoid ultra-processed foods like sweetened beverages or sweet and savoury packaged snacks, instant soup mixes etc.  To ensure minimum processing you can make nutritious bars like nuts and seeds bars at home. If you are going for store-bought ones, make sure they are minimally processed. 4. Natural Sweeteners Helps To Avoid Refined Sugar Refined sugar provides nothing but empty calories. Studies have shown that excessive sugar intake leads to obesity. Plus, it causes a rise and crash in energy levels, promoting mindless eating.  Healthy snack bars without refined sugar help you to avoid these empty calories from sugar. If you are looking for healthy snack options for weight loss, then go for healthy snack bars or energy bars. 5. Make it Easy to Plan Your Diet The healthy energy bars have all their nutritional facts, including calories, fibre, etc., listed on the label. This helps you to easily plan your diet but it's important to pay attention to the serving size mentioned while calculating calories.  6. Easy to Carry and Convenient Snack  The most attractive thing about healthy energy bars is the convenience they offer. You can munch them on the go, as pre or post-workout snacks or office snacks, incorporate them as a part of lunch boxes, outdoor activities, etc. If you are taking them as a part of meal replacement it's better to pair them with fruits, yogurt, or boiled egg–depending on the nutrients and calories provided by the snack bar. The most important thing is to choose a healthy snack bar that helps you meet your diet goals.  As the market is flooded with so many bars—how to pick healthy energy bars for weight loss or nutrition bars for weight loss? Let's find out. How to Pick A Healthy Energy Bar for Weight Loss? Go for snack bars with Minimum familiar Natural Whole ingredients like Nuts and seeds. The nuts and seeds are a good source of quality protein. Such healthy energy bars are filling snacks and a healthy fuel up.  Avoid bars high in refined sugars or artificial sweeteners but sweetened with natural sweeteners like dates, honey, or dried fruit. Make sure that bars have healthy fat sources like nuts, seeds, or coconut. The energy bars with unsaturated fats like MUFA and PUFA are essential for overall well-being.  Make sure that bars have enough fibre content–fibre is important for Digestion, and gut health. Pay attention to calories and choose healthy snack options to lose weight that fit your calorie goals, whether for a snack or meal replacement. That being said, the biggest concern of most people these days is weight gain and obesity. According to the World Obesity Federation about 3 billion people are currently living with either overweight or obesity. What matters most is to maintain a healthy Body Mass Index or BMI. What's A Healthy BMI?  BMI is actually the measurement that uses a person's weight and height to estimate body fat and assess if they are in a healthy weight range. To find your BMI Divide weight in kilograms by your height in meters squared. ie...BMI= weight in kg/ (height in meters)^2 Or Multiply your weight in pounds by 703, then divide by your height in inches squared. According to the World Health Organization, for adults, a BMI of greater than or equal to 25 is overweight, while obesity is when BMI is greater than or equal to 30.  Here are some tips to prevent obesity and ensure healthy eating. Tips to Prevent Obesity 1. Add more fruit, vegetables, legumes, whole grains and nuts to your diet and bring down the calorie intake from fats and sugars. ICMR recommends choosing whole grains and millet over refined grains / ultra-processed foods for healthy eating. 2. Stay active and ensure enough physical activity—WHO recommends 60 minutes per day for children and 150 minutes per week for adults. 3. Drink plenty of water throughout the day to avoid being mistaken for hunger when you are actually thirsty. 4. limit the time spent on screens (TV, computers, smartphones) as much as possible. In fact, studies have shown that increased screen time leads to the prevalence of overweight in children. 5. Get enough quality sleep. Poor sleep can disrupt hormones that regulate hunger and appetite, increasing the risk of weight gain. According to ICMR's latest dietary guidelines, a healthy sleeping pattern (7–8 hrs/day) is recommended. 6. Engage in stress-reducing activities like meditation, yoga, or hobbies, as stress can lead to emotional eating and weight gain. 7. Plan ahead to avoid mindless eating–Prepare healthy meals and snacks in advance to avoid the temptation of unhealthy options when you're hungry. Disclaimer: The article is provided for informational purposes only and not a substitute for medical advice from healthcare professionals.

The dazzling lights, cheerful chatters, laughter, much-awaited gifts, the aroma of delicious festive feasts, and colourful mithai boxes— you are in a daze indulging in the festive cheer. But, once the parties are over, you enter panic mode, fretting over the extra pounds gained amidst the celebrations.  Then, your aggressive dieting and workout plan begins to get back in shape—that you took months to attain before the holidays.  However, following some small healthy holiday tips that can help you avoid this aggressive sweating right after the festive season. Here are 9 tips for healthy holiday eating during the festivities. 1. Eat a Wholesome Breakfast  Having breakfast is a must for healthy holiday eating. You may be too busy with party preparations, but for a healthy festive eating – the breakfast and brunch shouldn’t be missed. You can plan easy breakfasts for busy festive days in advance to avoid hustle. The best options are going for traditional Indian recipes like poha, dosa and chutney, idli and Sambhar. Fermented foods like Dosa and idli are easy to digest and good for the gut, making them part of healthy eating during festive season is good for overall well-being. You can also try oats with fruits, berries and nuts mixed or wipe up an easy fruit chat–which is nutritious and delicious fuel up.  Don't forget to garnish the dishes with nuts to bring out the festive flavours. Plan healthy holiday eating during the festive season by making healthy desserts at home instead of relying on store-bought sweets. 2. Don't Go to Parties on an Empty Stomach Festive days can be tightly packed but rushing to party with an empty stomach is an open invitation for overeating.  So, before you head out, have some pre-party snacks like fruits. Hence, the urge to overeat can be avoided. Even though portion control is the key to healthy holiday eating, it's nearly impossible to achieve when you turn up with an empty tummy and need to fuel up for the party vibes. 3. Eat Slowly  Does your eating speed matter in weight management?--Yes, it does. Have you heard that it takes about 20 minutes for the brain to send the message that you are full? The fact is, when we eat, the stomach and intestines release hormones like ghrelin (hunger hormone) and leptin (satiety hormone). It's this Leptin which tells your brain that you're full and should stop eating. However, this process takes time. It usually takes around 20 minutes for these signals to travel to the brain and be interpreted–hence, if you keep eating at a faster rate you will end up eating too much.  So, after each helping pause and give enough time for the brain to tell whether you are full. This, in fact, will keep you more aware of how much and what is going into your stomach—making mindful eating during festivals and portion control possible. Moreover, slow eating gives you the time to appreciate the festive vibes and people around you–making celebrations a more immersive experience.  Those flickering lights, the sound of crackers, happiness of catching up and sharing food with family and friends—all become more meaningful offering a profound getaway from regular work days. A healthy holiday tip is also about cherishing the moments as well. 4. Portion Control Portion control is one aspect that can not be ignored. Advance planning about how much you are gonna eat is handy to keep each helping in check. You can add small portions of diverse foods to your plate instead of binging on a whole pack of sugary barfis or kaju katli in one go.  Making your plate filled with small helpings of vegetables, lean proteins, whole grains, healthy fats and carbs–provides not only a filling meal but also balanced nutrition. This method will ensure you're practicing thoughtful healthy holiday eating. Another practical way you can employ is–to use a smaller plate to trick your brain. If you are dining out ask for half helpings. 5. Move Around Don't slack during the festive season—follow your regular exercise routine.  Staying active is important to enjoy the festivities to the fullest and to keep calories in check. Walking and dancing during festivals burn out extra calories and aid in digestion. Additionally, being active physically helps to keep your stress in check–yes, with lots of chores, shopping, cooking, organizing parties, the festive season can be stressful. Additionally walking helps to manage blood sugar. In fact, studies have shown that a 20 minutes of walk after a meal, can significantly reduce post-meal blood sugar spikes. Keep in mind that this effect is more pronounced when exercise occurs shortly after eating rather than after a long wait or before the meal. Managing blood sugar helps to lower the risk of inflammation-related diseases and cardiovascular conditions. A hearty walk on a festive day is good for the heart. 6. Stay Hydrated With so many beverages, from soft drinks to chai to alcohol, filling the party table– Drinking sufficient water is something often forgotten.  But, staying hydrated is very important, especially amidst the celebrations. If you are hydrated enough, it prevents being hungry —hence, helps not to go overboard with feasting. Additionally, the water keeps you energized, helps you get over the hangovers, and aids in digestion and metabolism. Plus, water keeps you cool on sweltering October days. On top of it, with enough hydration, your skin will look better–a healthy holiday tip for glowing enough for those festive clicks and perfect Insta moments!   7. Add Fibre-rich Foods Adding fibre-rich foods to your festive feast can enhance digestion and balance out the rich, indulgent dishes typically served. So, add fibre-rich foods to your list for healthy eating during the festive season.  Here are some ways to add fibre to your festive feast- 1. Leafy Greens You can add spinach and fenugreek leaves (methi) into spreads and dishes like palak paneer or methi paratha. 2. Bean and Veggie Salads Prepare a colourful mixed bean salad with black beans, kidney beans, and chickpeas. Add vegetables like carrots, broccoli and a zesty lemon dressing for a refreshing side. 3. Fiber-Filled Raitas Mix grated carrots or cucumber into your yoghurt to create raitas, enhancing the fibre content while keeping the dish light and cooling. 4. Whole grains Use whole wheat flour for chapatis or rotis, and opt for brown rice or quinoa in place of white rice. 5. Legumes and pulses Serve lentil-based dishes like dal, chole (chickpeas), or rajma (kidney beans), which are packed with fibre. 4. Millet based recipes Millets are a good source of fibre; you can make millet-based recipes like millet laddu, dosa, kheer etc. 5. Fruits Fruits like guava, pomegranates, banana, and kiwi and berries like raspberries, Strawberries, and blueberries are good sources of fibre. 6. Dried Fruits, Nuts and Seeds You can make dry fruit laddus or energy balls using dates, figs, almonds and walnuts. These are natural sources of fibre. Other sources of fibre include pistachios, flaxseeds, and chia seeds. 8. Avoid Sugary Drinks  Sugary drinks like sodas, juices, and cocktails often contain a lot of calories but no nutritional value. The instant energy offered by sugar drinks only causes a crash in energy levels later. So, go for whole fruits instead of juices and drink enough water. Cutting down chai is also advisable. Drinking too many sugary drinks also makes it difficult to keep track of sugar intake. 9. Go for Homemade Sweets without Refined Sugar Finally—homemade sweets are the best. Cooking at home gives you complete control over what goes into your stomach. In fact, most of our traditional recipes are really nutritious and the best part is most of them can be made without adding unhealthy refined sugar. You can use natural and nutritious sweeteners like dates, honey or Jaggery.  But, if you are too pressed for time—rushing from the office, too tired and waking up with groggy eyes, well, try buying sweets that contain healthy kitchen ingredients and are not sweetened with refined sugar. To sum it up, to follow mindful eating during festivals, plan your festive day menu and implement the small steps mentioned above. Keeping your fitness even in the festive season is possible–so just enjoy the festive fervour without worrying about gaining extra pounds! Note: The article is provided for informational purposes only and consult a healthcare professional if you are making major dietary changes.

Celebrate this Diwali with delicious sugar-free sweets! Try easy and healthy desserts recipes like dry fruit laddu, carrot halwa, walnut burfi, and more.