Mama Nourish

Let’s be honest, cravings for junk food are real! Whether it’s crispy French fries or a rich, creamy cupcake, it’s tough to say no sometimes.  However, studies show that indulging in too much junk food can lead to various health issues like obesity, diabetes, heart disease and various types of cancers.  Junk food is highly processed food, high in calories, sugar, salt, or unhealthy fats, but has low or no nutritional value. They are definitely tasty on the tongue but tough on the body.  Completely giving them up might seem daunting, but getting addicted to them comes with long-term health issues. So, here's a list of junk food alternatives you can try to gradually reduce your junk food intake without feeling deprived.  1. Baked Sweet Potato Fries Instead of French Fries French fries are often fried in reused oils containing harmful trans fats, and store-bought ones contain chemical additives like TBHQ. They can cause health risks & weight gain. They have about 312 calories per 100g.  Baked sweet potato fries, with 150–180 calories per 100g, are rich in fibre and vitamins and can be prepared with minimal oil and spices for a tasty, nutritious swap. 2. Roasted Makhana Instead of Cheese Puffs/Balls Cheese puffs contain hydrogenated oils, artificial flavours, chemical preservatives, and around 550 calories per 100g, linked to heart issues and obesity.  Makhana (fox nuts), at about 350 calories per 100g, provides protein, fibre, and a crunchy texture without unhealthy additives, making it one of the best junk food substitutes. 3. Baked Carrot/Beet/Sweet Potato Chips Instead of Potato Chips Potato chips are deep-fried with unhealthy fats, MSG, and flavour enhancers, chemicals like sodium bisulfite. Bingeing on store-bought potato chips can lead to obesity and hypertension. It's high in calories, 536 calories per 100g. Baked vegetable chips have roughly 120–140 calories per serving, are rich in antioxidants and fibre, and make a satisfying crunchy snack. 4. Air-Popped Popcorn Instead of Oil-Popped & Buttered Popcorn Regular popcorn often contains butter, hydrogenated oils, and salt, adding unnecessary fats and calories. The oil-popped ones have around 50 calories, but they go up for Buttered popcorn, around 80 calories. The additional flavoured ones will have even higher calories. Air-popped popcorn has only about 31 calories per cup, making it a light, guilt-free, crunchy snack. 5. Whole Grain Crackers Instead of Regular Crackers Most store crackers use refined flour and unhealthy fats with preservatives like TBHQ. Regular crackers have around 500 calories per 100g. Instead,  go for Whole grain/ whole wheat, seeds or millet crackers as healthy snacks to replace junk food. They are packed with nutrients & fibre but come with fewer calories. 6. Dry Fruits Instead of Candies & Toffees Candies are loaded with refined sugars, maltodextrin, high-fructose corn syrup, artificial colours like Red 40, Yellow 5, Yellow 6, and no nutrition, packing 450–500 calories per 100g. Regular consumption can lead to tooth decay, weight gain, and blood sugar spikes that leave you feeling drained. Dry fruits like dates (~280 calories per 100g) and nuts offer natural sweetness, fibre, healthy fats, and essential nutrients. Nuts like almonds add healthy fats and protein that keep you full longer. 7. Homemade Sugar-Free Fruit Sorbet Instead of Ice Cream Traditional ice cream is often loaded with added sugar, saturated fat, dairy, and additives like titanium dioxide, allyl acetate, benzyl acetate, etc., making it high in calories. Over time, it can contribute to weight gain, high cholesterol, and blood sugar spikes. Typically contains 200–250 calories per 100g, plus added sugars and fats. In contrast, a homemade sorbet made with just blended frozen fruit and a splash of lemon juice has fewer calories and no added sugar or dairy. Sorbets are easy to make at home with ingredients like mango, berries, bananas, or watermelon. Just blend and freeze — no cream or sugar is needed. 8. Fruit Skewers Instead of Lollipops Lollipops are fun, colourful, and sweet, but they’re basically just flavoured sugar on a stick. They offer no nutrition, can damage your teeth, and are often loaded with artificial colours and flavours. Over time, these sugar hits can add up, contributing to cavities and unhealthy cravings. A standard lollipop has about 60–80 empty calories, all from refined sugar. In contrast, fruit skewers made from bite-sized pieces of grapes, melon, pineapple, or strawberries offer natural sweetness, fibre, vitamins, and hydration, with fewer calories and far more health benefits. You can even chill them for an extra refreshing treat. 9. Homemade Sugar-Free Whole Grain Muffins Instead of Cupcakes Cupcakes are soft, sweet, and comforting — but they’re made with refined flour, sugar, and frosting, making them high in empty calories. The frosting alone adds 150–200 calories, mostly from powdered sugar, butter/margarine, and artificial colours (like Red 40 or Yellow 5). Powdered sugar spikes blood sugar instantly. Muffins, made with whole wheat or oats, mashed bananas or dates, offer the same baked comfort at nearly half the calories, plus fibre, vitamins, and no sugar crash. They're a nourishing treat for both kids and adults — without the junk. 10. Date and Nut Energy Balls Instead of Doughnuts Doughnuts contain lots of refined sugar, refined flour, unhealthy fats, artificial colours, flavours & preservatives, with Glazed ones having about  300-400 empty calories per serving. With more coatings, the calories go up again. Date and nut balls are nutrient-dense, naturally sweet, high in fibre, healthy fats, and protein — a wholesome energy boost. They have around 150 calories per serving. 11. Homemade Frozen Fruit Yoghurt Bars/Fruit Popsicles Instead of Store-Bought Popsicles Store-bought popsicles/ ice lollies are high in refined sugar.  They contain high fructose corn syrup, artificial colours, and preservatives.  Homemade Frozen Fruit Yoghurt Bars are made with real fruit, natural yoghurt, and no added sugar. These creamy bars offer protein, probiotics, and calcium while keeping calories low. Homemade Fruit Popsicles are another option. Lemon mint, watermelon basil, mango chilli, strawberry coconut, and cucumber lime popsicles are all refreshing, naturally sweetened, and perfect for a healthy cool-down. 12. Nut Bars Instead of Chocolate Bars Many chocolate bars are high in refined sugar, fat and calories. White chocolate contains no cocoa solids — just sugar, milk fats, and emulsifiers like PGPR and soy lecithin. Dark chocolate may contain heavy metals like lead and cadmium, especially in high-cocoa-content bars. Heavy metals enter chocolate when the cacao plant absorbs cadmium from contaminated soil, and lead settles on beans during post-harvest handling and drying. These harmful metals can accumulate in our bodies over time. A single bar can contain 200–250 calories, most of it from sugar and saturated fats  Go for a nut bar with 150-160 calories, made with dates, nuts like walnuts, Almonds, Pistachios, cashews, etc, and a dash of natural spice like cardamom. These bars are naturally sweet, rich in fibre, healthy fats, and minerals, and free from artificial chemicals. They satisfy sweet cravings while offering real nourishment and long-lasting energy. 13. Seeds & Dry Fruit Burfi/ Mini Bars Instead of Brownies Brownies are rich and indulgent, but they are made with refined flour, sugar, sometimes making up to more than 50%, butter, and additives like artificial vanilla, shortening, emulsifiers, and preservatives.  Some also include hydrogenated oils and dextrose, pushing calories to 300–400 per piece, mostly from sugar and saturated fats. Barfies made with dates, almonds, seeds, and a pinch of spices are naturally sweet, rich in fibre and good fats. Use unsweetened powdered dry fruits and minimal ghee to make them lighter, nutrient-dense, and refined-sugar-free. 14. Sugar-Free Coconut Laddu Instead of Cookies/Cream Biscuits Commercial cookies are high in refined flour, unhealthy fats, calories and chemical additives. 1 cookie can have 10g of refined sugar or more, depending on the type. It can go up for cream biscuits with added flavours. Coconut laddus made from natural ingredients—grated coconut, dates or jaggery, nuts, and a touch of cardamom- are high in fibre, healthy fats, and free of refined sugars and preservatives. 15. Veggie Noodles Instead of Instant Noodles Instant noodles are a fast and tempting meal, but they come with a cost. Made with refined flour (maida), palm oil, and chemical-filled seasoning packs, they often contain preservatives like TBHQ, MSG, and anti-caking agents. They’re also high in sodium and low in nutrients — a recipe for long-term health issues. A single pack of instant noodles can carry 400–500 empty calories, while veggie noodles are low in calories, high in fibre, and packed with antioxidants and hydration. Sprouts with spiralised or shredded zucchini, squash, or cabbage lightly sautéed with garlic, herbs, and olive oil make for a nourishing, colourful bowl, with zero preservatives and all-natural crunch. 16. Poha Instead of Sugary Cereals Packaged cereals are often packed with refined grains, added sugars, and artificial colourants, offering little nutrition and causing blood sugar spikes. One serving can have 150–200 calories, mostly from sugar or refined ingredients. A light Indian breakfast made from flattened rice –poha is low in fat, easy to digest, 130–150 calories per serving, and provides fibre, iron, and complex carbs—a wholesome, natural start to your day. 17. Noolappam/Idiyappam  (String Hoppers/Steamed rice flour noodles) instead of Store-Bought Pasta Packaged pasta is often made from refined wheat (maida) and contains preservatives like sodium benzoate or additives like disodium phosphate in ready-to-cook versions. A serving can deliver 200–300 empty calories, and regular consumption may contribute to weight gain, blood sugar spikes, and digestive issues. Plus, pasta sauce contains refined sugar & other additives. Noolappam is a traditional South Indian dish made from steamed rice flour noodles, served with vegetable curry or dal. Naturally gluten-free, low in fat, and minimally processed, it's a gentle, nourishing alternative to heavy pasta meals. 18. Vegetable Uttappam Instead of Sugary Pancakes Regular pancakes are made with refined flour, sugar, and artificial syrup & often fried in butter or oil, offering little nutrition and a lot of empty calories. A sweet breakfast leads to raised blood sugar and later energy crashes. Uttappam, a thick mini dosa made from fermented rice and urad dal batter, are easy to digest and more filling than pancakes. Topped vegetables add fibre & vitamins; You can cook them with minimal oil. A savoury breakfast that won’t spike your blood sugar. You can even make it with a millet base. 19. Whole Grain Vegg Patty Burger Instead of Fast Food Burger Fast food burgers often contain refined flour buns, processed meats, cheese, and additives like sodium nitrite and artificial flavours. One burger can deliver 400–600+ calories, with high sodium and unhealthy fats, increasing the risk of obesity, heart disease, and insulin resistance. Swap it for a whole grain bun filled with a homemade veggie patty (made from beans, lentils, or sweet potato) and fresh veggies. It’s fibre-rich, lower in saturated fat, and far more nutrient-dense alternatives to fast food. 20. Whole Grain Veggie Pizza Instead of Regular Pizza Regular pizza is made with refined flour, processed cheese, and sodium-heavy, highly processed sauces high in refined sugar & chemical additives. Plus has around 250–400+ calories per slice.  Swap it for a whole grain pizza with thin crust. Using thin whole grain crust/wheat or cauliflower crust, fresh veggies, light cheese, and homemade sauce, you can achieve better nutrient content. 21. Baked Tofu Instead of Nuggets Commercial nuggets include processed meat, refined starches, additives, and are fried in reused oils, with 250–300+ calories.  Baked tofu nuggets coated in whole grain flour and spices offer a protein-rich, low-fat, additive-free healthy snacks to replace junk food nuggets. 22. Homemade Fruit Juice Instead of Store-Bought Juice Store-bought fruit juices may seem like a healthier choice, but most are not. They often contain added sugar, artificial flavours, and preservatives and are usually made from concentrates, stripping away most of the fibre. Despite fruity packaging, they can be nearly as sugary and processed as soft drinks. A glass of store-bought juice can contain 25–30g of sugar, offering little real nutrition.  In contrast, homemade fruit juice is free from chemicals and preservatives. It delivers natural vitamins, antioxidants, and enzymes, especially when made with fresh fruits and served with pulp for added fibre. A wholesome, hydrating alternative without the hidden sugar and additives. 23. Sparkling Water with Lemon/Fruit Instead of Soda Sodas contain high-fructose corn syrup, phosphoric acid, caffeine, and artificial colours, with 140 calories and around 39g sugar per can, promoting weight gain and insulin resistance.  Sparkling water with natural fruit infusion—with a squeeze of lemon, orange slices, or berries offers fizz without sugar or additives. 24. Homemade Smoothies Instead of Milkshakes Milkshakes are loaded with ice cream, syrups, sugar, and additives, containing 500–800 calories.  Smoothies made with fresh fruit, milk or plant-based milk, and no added sugar provide fibre, vitamins, and sustained energy. 25. Coconut Water/Matcha Instead of Energy Drinks Energy drinks are loaded with caffeine, sugar, artificial sweeteners, and additives like taurine, guarana, and synthetic B-vitamins. A single can may contain 100–200+ calories and cause jitters, dehydration, and heart strain with frequent use. Coconut water naturally hydrates with electrolytes and no added sugar, while matcha green tea provides a gentle caffeine boost with antioxidants. Both are refreshing, low-calorie, and free from synthetic chemicals.

Summer is a season full of sunshine, sweat... and of course—stubborn food myths! From believing icy drinks are a must to skipping meals in the name of staying “light,” there's no shortage of advice floating around this time of year. You've probably also heard claims like "watermelon is just water,” or “nuts are too heavy for hot days.” But how much of this advice is actually rooted in truth, and how much is just seasonal hearsay?  Let’s find out and set the record straight on what our bodies really need in the summer by busting these summer eating myths! 1. You Should Eat Less in the Summer  Losing appetite in the hot summer is common, but slashing food intake drastically can lead to nutrient gaps, low energy, and dizziness, especially when you’re losing more fluids and minerals through sweat.  Moreover, relying only on fruits or juices for meals misses out on balanced macronutrients like protein and fibre, essential for steady energy and metabolic health. Besides getting enough protein and fibre helps prevent blood sugar spikes and keep energy stable, even in summer, so enough protein & fibre intake is a must. What to Do Instead of Skipping Meals? Rather than skipping meals, aim for light, frequent, and balanced meals. Traditional Indian summer staples like moong dal khichdi, lauki curry, or curd rice are ideal—they’re light on the stomach, easy to digest, yet packed with nutrients. Moong Dal Khichdi     Curd Rice Plus, adding seasonal & local fruits and berries to your diet is a good option as it keeps you hydrated & energised & makes meals wholesome.  Ultimately, you should listen to your body and focus on balanced nutrition instead of skipping meals. 2. Myth: Nuts Are Too “Hot” for Summer Nuts do have a natural warming effect. However, they are powerhouses of healthy fats, protein, fibre, magnesium, and vitamin E—nutrients that are crucial year-round for heart health, skin repair, and sustained energy.  Avoiding them completely can deprive your body of essential micronutrients, especially in a season when dehydration and sun exposure can take a toll on your health. What To Instead of Avoiding Nuts Completely? You can soak nuts like almonds overnight—in fact, soaking nuts & having them in the morning is commonly practised in many Indian households. It's a smarter approach, especially in summer. Limit portion sizes (5–8 nuts a day) if you’re worried about heat, but don’t cut them out completely. You can make healthy snacks with nuts & add them to your diet. 3. Cool Drinks (Iced Beverages) & Ice Creams Are a Must for Cooling While it’s tempting to sip on chilled sodas, cold coffees, iced teas or having ice creams on a hot day, these often contain excess sugar and can shock your digestive system, weakening digestion and sometimes causing bloating. Besides, excessive caffeine can dehydrate. What are the Better Options? Opt for natural coolers like buttermilk (chaas), aam panna, sattu drink and nimbu pani with cooling seeds. Herbal infusions like mint water or lemon water are excellent for staying cool naturally. Drink water at room temperature or slightly cool, not ice cold, for optimal hydration. 4. Dates Should Be Avoided in Summer Dates are often labelled as a winter food because they’re warming. But they also provide essential minerals like iron and potassium, which help replenish the body, especially if you’re sweating a lot. Potassium-rich foods like dates help in muscle function and hydration balance. Ways to Eat Dates in Summer? Have dates in moderation—1–2 dates a day won’t harm and can actually help restore electrolytes. By making healthy snacks Blend dates into a cooling smoothie with yoghurt and banana. 5. Eating Raw Food Is Always Better in Summer Raw fruits and veggies are hydrating, but an all-raw diet can strain digestion, particularly in humid climates. While raw foods are cooling, they need to be balanced with light-cooked foods to maintain digestive strength.  Cooking lightly can increase the bioavailability of some nutrients, for example, lycopene in tomatoes. The risk of contamination is always there for raw foods due to microbial growth if not stored properly. A good summer plate mixes raw salads with steamed or sautéed seasonal vegetables. 6. Drinking Water Alone is Enough for Hydration Water is definitely required, but drinking water alone is not sufficient for summer. The body requires minerals like potassium, sodium, etc., plus other nutrients as well. Hence, you need to add diverse sources for hydration & essential nutrients. What Else to Eat / Drink for Hydration?  Eating local & seasonal fruits with high water content—watermelon, oranges, etc. Drinking coconut water, herbal-infused water, and lemon water as discussed earlier. 7. Watermelon Lacks Any Nutrients  It's a general belief that watermelon is just about water content. Even though it contains around 90 % water, it's also packed with other nutrients like potassium, magnesium, vitamin C, etc. The following table shows the nutritional profile of watermelon  Watermelon: Nutritional Facts  Nutrient Amount  Key Benefits Calories 30 kcal  Low in calories; supports weight management Water Content ~91% Excellent for hydration Carbohydrates 7.6 g, provide natural energy Sugars 6.2 g Natural sugars  Dietary Fiber 0.4 g Aids digestion Protein 0.6 g Minor, but contributes to daily intake Fat 0.2 g Very low Vitamin C 8.1 mg (9% DV) Boosts immunity and skin health Vitamin A (beta-carotene) 28 µg (3% DV) Supports vision and skin repair Potassium 112 mg (2% DV) Helps maintain fluid balance and muscle function Magnesium 10 mg (3% DV) Important for muscle  Lycopene ~4532 µg Potent antioxidant for heart and skin health Final Foodie Thoughts! Staying healthy in summer isn’t about cutting out foods or drinking lots of water—it’s about making mindful choices that support hydration, digestion, and energy levels. By opting for balanced nutrition, you can enjoy the season without falling for misleading myths.

Find 10 thoughtful Mother’s Day gifts, from spa vouchers and personalized jewelry to healthy snacks and creative experiences—perfect for meaningful, thoughtful Mother’s Day gifts.