Sara Nutrition | Traditional Indian Nutrition for Better Health

  Beyond Calories and Protein: Other Nutrients Needed for Healthy Weight Gain `Many people eat more but still don’t gain weight . The reason is simple: missing nutrients . Healthy weight gain depends on overall nutrition , not just calories. 1. Healthy Fats – For Extra Calories Fats provide more calories in small amounts. Why fats are important: Increase calorie intake Support hormones Improve energy levels Healthy fat sources: Ghee Groundnut oil Gingelly oil Coconut Nuts and seeds 👉 Use fats in moderation, daily. 2. Carbohydrates – Energy for Weight Gain Carbohydrates give energy and protect protein from being wasted. Benefits: Prevent weakness Support muscle gain Improve daily performance Healthy sources: Rice Millets Ragi Wheat Fruits 👉 Include carbs in all main meals. 3. Vitamins – For Appetite and Growth Vitamins help the body use nutrients properly . Important vitamins: B-complex – improves appetite and ene...

Which Fruits & Vegetables to Store and Which to Keep Outside – A Tamil Nadu Kitchen Guide      As a dietician, I often see a common mistake in many Tamil Nadu homes— keeping all fruits and vegetables inside the refrigerator . While refrigeration helps preserve some foods, it can damage the nutrition, taste, and texture of others.      Understanding what to refrigerate and what not to will help you reduce food waste, save money, and protect your family’s health. Let’s look at this in a simple, practical way , keeping Tamil Nadu food habits in mind. Why Proper Storage Matters Preserves nutrients Maintains natural taste and aroma Prevents spoilage and fungal growth Supports gut health and digestion Reduces unnecessary food wastage Vegetables That SHOULD Be Kept in the Refrigerator These vegetables stay fresh longer when refrigerated: 🥬 Leafy Vegetables Spinach (Pasalai keerai) Amaranth (Arai keerai) Fenugreek leaves (Vendhaya...

  Is Your Digestion in Trouble? Warning Signs of Poor Gut Health                Many people believe that bloating, gas, acidity, or irregular bowel movements are “normal.” After years of clinical experience, I can confidently say— they are not normal; they are warning signs . Your body constantly communicates with you, and digestive symptoms are one of the clearest signals that your gut needs support. 🚨 Why You Should Not Ignore Digestive Symptoms Ignoring gut problems can slowly lead to: Nutrient deficiencies Weak immunity Hormonal imbalance Mental fatigue and mood issues Chronic lifestyle diseases Early identification can prevent long-term health complications. ⚠️ Common Physical Signs of Poor Digestion If you experience any of the following regularly, your gut may not be functioning properly: Persistent bloating, especially after meals Excessive gas or frequent belching Constipation, diarrhea, or alternati...

  Indian Blood Donors Day – Why January 11 Matters      In India, National Blood Donors Day is observed every year on January 11 . This day honors voluntary blood donors and raises awareness about the importance of safe blood donation . It is observed to: Thank blood donors for saving lives Encourage more people to donate blood voluntarily Educate the public about safe blood donation practices One unit of donated blood can save up to three lives . Proper nutrition plays a key role in making blood donation safe and healthy. Who Can Donate Blood? You can donate blood if you: Are 18–65 years old Weigh at least 45–50 kg Have normal hemoglobin levels (12.5 g/dL or above) Are not suffering from fever, infection, or severe illness Have not donated blood in the last 3 months (men) or 4 months (women) Always eat well and stay hydrated before donating. What to Eat Before Donating Blood      Eat a balanced meal 2–3 hours befor...

 Common Nutrition Mistakes Among Tamil Nadu People – And Simple Ways to Fix Them      Tamil Nadu has a rich food culture, but due to modern lifestyle changes, many people unknowingly make nutrition mistakes that affect digestion, weight, sugar levels, and overall health.      As a dietician, I commonly see these 4 nutrition mistakes  among Tamil Nadu people. The good news is—they can be corrected with small, practical changes . 1. Late Dinner Timing Many people eat dinner very late at night due to work, TV, or mobile usage. Why it’s a problem: Poor digestion Weight gain Acidity and bloating Disturbed sleep Simple Solution: ✔️ Finish dinner by 7.30–8.30 pm ✔️ Keep dinner light  – idli, dosa, vegetable upma, soup ✔️ Avoid heavy rice meals at night Note : If you are unable to avoid late night dinner due to situations Don't Worry, Consume light foods and avoid junk foods. 2. Excess Rice Consumption Rice is a staple food, but eating large portion...

 தமிழ்நாட்டு மக்களிடையே காணப்படும் பொதுவான ஊட்டச்சத்து தவறுகள் – மற்றும் அவற்றைச் சரிசெய்வதற்கான எளிய வழிகள்      தமிழ்நாட்டிற்கு ஒரு செழுமையான உணவுப் பண்பாடு உண்டு. ஆனால், நவீன வாழ்க்கை முறை மாற்றங்களால், பலர் அறியாமலேயே சில ஊட்டச்சத்து தவறுகளைச் செய்கிறார்கள். இவை செரிமானம், உடல் எடை, சர்க்கரை அளவு மற்றும் ஒட்டுமொத்த ஆரோக்கியத்தைப் பாதிக்கின்றன.      ஒரு உணவியல் நிபுணராக, தமிழ்நாட்டு மக்களிடையே இந்த 4 ஊட்டச்சத்து தவறுகளை நான் பொதுவாகக் காண்கிறேன். நல்ல செய்தி என்னவென்றால், சிறிய, நடைமுறை மாற்றங்கள் மூலம் இவற்றைச் சரிசெய்ய முடியும். 1. இரவு உணவை தாமதமாக உண்பது      வேலை, தொலைக்காட்சி அல்லது மொபைல் பயன்பாடு காரணமாக பலர் இரவு உணவை மிகவும் தாமதமாக சாப்பிடுகிறார்கள்.      இது  மோசமான செரிமானம், உடல் எடை அதிகரிப்பு, இரைப்பையில் அமிலத்தன்மை அதிகரித்தல்  மற்றும் வயிறு உப்புசம் மற்றும் தூக்கமின்மைக்கு வழிவகுக்கிறது. எளிய தீர்வு: ✔️ இரவு 7.30–8.30 மணிக்குள் இரவு உணவை முடித்துவிடுங்கள் ✔️ இரவு உணவை இலகுவாக வைத்துக்கொள்ளுங...

 What Is Good to Eat on an Empty Stomach in the Morning? | Dietician’s Guide      Morning time is very important for our digestion, metabolism, and overall health. What we eat on an empty stomach can decide how energetic, fresh, and healthy we feel throughout the day.      As a dietician, I always suggest starting the day with simple, natural foods  that gently wake up your digestive system. Let’s see what is good to eat on an empty stomach , its benefits, and what to avoid . 1. Warm Water – The Best Way to Start Your Day Drinking a glass of warm water  as soon as you wake up is one of the simplest and healthiest habits. Benefits: l Improves digestion l Helps flush out toxins l Prevents constipation l Boosts metabolism l Keeps the body hydrated You can add a few drops of lemon if it suits you, but plain warm water is enough. 2. Soaked Nuts – Small Quantity, Big Benefits Soaked nuts are easy to digest and very nutritious when taken in the morn...