Can your everyday Indian vegan meals provide enough protein, vitamin B12 and calcium? Discover how familiar foods like dal, rajma, ragi and tofu fit into a balanced meal plan, and how personalised nutrition guidance can help you meet your individual needs.
Category: Diet Guides
Explore our diet guides to understand different eating patterns, their potential benefits, limitations and who they may be suitable for. This covers widely researched approaches such as the Mediterranean Diet, DASH Diet, vegetarian and vegan diets, intermittent fasting, ketogenic diets, high-protein diets and specialised nutrition approaches such as low-FODMAP, low-sodium and low-histamine diets.
We explain these dietary approaches using familiar Indian foods, ingredients and eating habits, helping readers understand how general nutrition principles may relate to everyday Indian food choices. Rather than providing one-size-fits-all diet charts, Newtrist focuses on helping you understand how each dietary approach works, the foods and nutrients involved, important precautions and situations where personalised nutrition guidance may be appropriate.
Chief Nutritionist Vasanthi Senthilvel at Newtrist Nutritionist Dietitian Dietician provides personalised nutrition guidance based on individual requirements, including health status, lifestyle, food preferences, cultural eating patterns and personal goals.
Rice and Roti Portion Size: How Much Should You Eat Per Meal?
How much rice or roti should you eat per meal? Discover practical portion sizes in cups, katoris and chapatis, learn how to enjoy both together, and build balanced Indian meals that suit your nutritional needs.
Low Sodium Diet in India: Foods to Eat and How to Reduce Salt
You can see the pickle or papad on your plate. But you cannot see how much salt was stirred into your dal before it reached the table. Think about a typical Indian lunch. The dal, sabzi and sambar may each be seasoned separately. Someone might add a little salt while cooking and another pinch after… Continue reading Low Sodium Diet in India: Foods to Eat and How to Reduce Salt
How to Make Healthy Dosa Meal More Satisfying
Enjoy your favourite dosa while making it more balanced and satisfying. Discover how dal-rich sambar, protein-rich sides, vegetables and chutney can improve your everyday dosa meal without changing the foods you love.
Vitamin B12 Rich Foods in India: Sources and Their Limits
A nutritious Indian diet does not always provide adequate vitamin B12. Discover reliable dairy, egg, fish and fortified sources, understand common misconceptions about plant foods and learn when your dietary intake deserves closer attention.
Lactose Intolerance Diet: Indian Foods and Dairy Alternatives
Can you still eat curd, paneer and familiar Indian meals with lactose intolerance? Discover foods to eat and limit, suitable dairy alternatives and ways to maintain nutritional balance.
Low FODMAP Indian Diet: Foods, 3 Phases and Reintroduction
Can roti, rice, dal and curd fit into a low FODMAP Indian diet? Explore foods to choose or limit, the three phases and how reintroduction helps identify what you tolerate.
Diet After Cholecystectomy (Gallbladder Removal): Meals, Portions and Food Tolerance
Eating after gallbladder removal does not have to become a growing list of restrictions. Learn how to adjust portions, choose suitable Indian foods and understand food tolerance while returning to a varied diet.
Fatty Liver Diet: What to Eat, Limit and an Indian Diet Plan
A fatty liver diet does not mean automatically giving up rice, fruit or familiar Indian meals. Learn what to eat more often, what deserves limiting, how weight affects the approach and what a balanced Indian day can look like.
Healthy Diet for Night Shift Workers: Foods, Meal Timing and Weight Management
Working nights changes when you feel hungry, when food is available and when you sleep. Learn how to organise meals before, during and after a night shift, choose suitable snacks, manage rotating shifts and support weight goals.