FOOD LABEL READING:
Serving size: all values based on this — check portion vs full pack
Calories per serving: multiply by servings eaten
Nutrients to LIMIT:
Saturated fat: <10% total calories (<20g/day for 2000kcal diet)
Trans fat: 0g (avoid completely)
Sodium: <2,300mg/day
Added sugars: <50g/day (WHO: <25g/day for additional benefit)
Nutrients to GET ENOUGH:
Dietary fibre: 25–38g/day
Protein: per your RDA (0.8–2.0g/kg depending on activity)
Vitamins and minerals: check % DV (daily value)
INGREDIENT LIST:
Ordered by weight — first ingredient is most abundant
Watch for hidden sugars: corn syrup, dextrose, maltose, cane juice
Watch for hidden sodium: monosodium glutamate, sodium benzoate
MEAL PLANNING:
Step 1: Calculate calorie needs (TDEE = BMR × activity)
Step 2: Set macro targets (protein first, then carbs + fats)
Step 3: Plan meals around protein source
Step 4: Add vegetables and fruits (half the plate)
Step 5: Choose whole grain carbohydrates
Step 6: Include healthy fats in small amounts
Step 7: Prep in advance — Sunday batch cooking
HYDRATION:
General: 2–3 litres water/day (more in heat or exercise)
Thirst is a late indicator of dehydration — monitor urine colour
Urine colour guide: pale yellow = well hydrated | dark yellow = drink more
Electrolytes needed after 90+ min exercise or excessive sweating
Avoid: sugary drinks as primary hydration, excessive caffeine
TRADITIONAL INDIAN DIET STRENGTHS:
Dal + rice/roti: complete protein combination
Turmeric (curcumin): anti-inflammatory properties
Curd/buttermilk: probiotics, calcium
Seasonal vegetables: diverse phytonutrients
Cooking methods: mostly steamed, boiled, stir-fried (healthier than deep-fried)
FOOD LABELS: serving size first | limit sat fat/trans/sodium/added sugar
HIDDEN SUGARS: corn syrup, dextrose, maltose — any word ending in -ose
HYDRATION: 2-3L/day | pale yellow urine = well hydrated
MEAL PLANNING: protein first → vegetables → whole grains → healthy fats
INDIAN DIET: dal+rice = complete protein | turmeric anti-inflammatory | curd = probiotics
FIBRE: 25-38g/day | most Indians get only 10-15g/day
