A meal can be filling without being heavy. The difference often comes down to two nutrients that work especially well together: protein and fibre. Protein helps build and repair body tissues, supports muscle, and keeps hunger in check. Fibre supports digestion, feeds helpful gut bacteria, and slows how quickly food turns into glucose in the blood. Many everyday Indian foods already contain both. Dal, chana, rajma, sprouts, oats, millets, nuts, seeds, and vegetables can turn a basic meal into...

Take a break from sweets and focus on fresh whole fruits. Start with 2 a day. Include fibre rich breakfast like oats and vegetable upma...

Milk is a widely consumed beverage that is essential to the diet of several million of people worldwide because it provides important...