Practical Nutrition for Families & Kids

A big part of my work is going into schools and talking directly to adolescents. Here I am during a nutrition session at a Delhi government school, discussing how the right foods provide energy for studies and sports. It is a blessing to connect with them and set them on a path to a healthy future.

Many of us, especially children who spend a lot of time indoors, are low on Vitamin D, which is crucial for bone health. I explain why sunlight is the best source and how to safely supplement this fat-soluble vitamin in your diet to prevent issues like fatigue and muscle weakness later on.

This is my simple 'balanced plate' method that I teach families. Fill half the plate with vegetables, a quarter with grains like roti or rice, and the final quarter with protein like dal, paneer, or yogurt. It’s an easy visual rule to ensure a nutritious meal every time.

Who says healthy can't be delicious? This is a homemade besan cheela, or gram flour pancake. It's packed with protein, helps manage weight, and is great for digestion. It's a perfect example of how we can use ingredients already in our kitchen to make satisfying and healthy meals for kids.

Health isn't just about food, it's also about habits. Teaching children simple things, like how to wash their hands properly, is a fundamental step towards preventing illness and ensuring healthy growth. These small steps build a strong foundation for lifelong well-being.

India is blessed with so many wonderful wild berries that are packed with health benefits. I always encourage families to eat local and seasonal fruits. This collage shows some of my favorites, like Jamun and Karonda, which are full of antioxidants and vitamins.