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A best before date and an expiry date do not mean the same thing. In India, best before mainly indicates how long a correctly stored product is expected to retain its intended quality. Expiry or use by marks the end of the estimated period during which the product is expected to remain safe under the … Read more

Checking blood pressure at home involves more than putting on a cuff and pressing a button. The machine, cuff size, sitting position, recent activity and even a full bladder can influence the result. For most adults, the most useful home BP number is not a single reading but an average collected under consistent conditions. The … Read more

“One katori” sounds precise until two bowls are placed side by side. A small thali katori, a home bowl and a large serving katori can hold very different amounts. The food matters too: 200 ml of water, cooked rice, roasted chana and thick sabzi will not weigh the same. The reliable method is to separate … Read more

Your calorie needs are not the same as someone else’s. Age, sex, height, weight, activity level, and your goal all affect how much energy you need each day. The good news is that you do not need to guess. You can estimate your daily calorie requirements with a simple BMR and TDEE calculation. Then, you … Read more

Counting calories gets tricky when your food comes from a family kitchen instead of a packet with a nutrition label. A bowl of dal can contain different amounts of lentils, oil, vegetables and water from one home to another. The same happens with sabzi, curry, rice dishes and rotis. The good news is that you … Read more

A well-planned Indian vegetarian diet can provide adequate protein through a combination of pulses, cereals, dairy or soy foods, nuts and seeds. ICMR-NIN uses 0.83 g/kg/day as the adult protein RDA under its stated high-quality-protein assumptions, while cereal-heavy lower-quality diets may need more. The practical goal is to spread meaningful protein sources across the day … Read more

You may carefully track rice, roti, dal and vegetables. But there is another ingredient that can change your calorie count quickly: cooking oil. Oil is easy to underestimate because a small-looking pour can contain a meaningful amount of energy. The solution is simple: measure it, count the total used in the recipe, and divide it … Read more

Protein recommendations can feel confusing because there is no single number that suits everyone. Your daily requirement depends on your body weight, activity level, age, overall calorie intake and health status. Quick answer: Most generally healthy adults need approximately 0.8-0.83 grams of protein per kilogram of body weight each day. People who exercise regularly may … Read more