Beyond Kilos & Inches

Beyond Kilos & Inches Dietician, Nutrition Educator, Researcher https://deeptanagpal.com/ Dr. A.P.J. Abdul Kalam.

About Deepta Nagpal
Deepta Nagpal is gold medalist in post graduation (Food & Nutrition) from Kurukshetra University. She has extensive experience in clinical dietetics with elite hospitals like All India Institute of Medical Sciences, Army Research & Referral Hospital & PGI Chandigarh. She has practiced dietetics to various high profile clients including Former President of India H.E. She is cu

rrently based out of Mumbai and has been working with corporate clients in improving the food habits of their employees.

Eating too much or being overweight isn’t always the main trigger of metabolic health problems.Here’s what can happen un...
10/09/2026

Eating too much or being overweight isn’t always the main trigger of metabolic health problems.

Here’s what can happen underneath:

Regularly consuming excess sugar, fried foods or unhealthy fats can activate pathways linked to the immune system. When this happens repeatedly, it can contribute to chronic low-grade inflammation, a quiet, persistent inflammatory state associated with:

• Insulin resistance
• High blood pressure
• Unhealthy cholesterol levels
• Cardiometabolic disease

This is why metabolic health isn’t determined by the number on the weighing scale alone.

Pro-inflammatory foods to limit:

• Refined sugar and sweets
• Fried and deep-fried snacks
• Repeatedly heated oils
• White bread and maida-based foods
• Packaged namkeen and chips
• Red and processed meat
• Sugary drinks and colas
• Excess alcohol

Anti-inflammatory choices to include:

• Leafy greens and colourful vegetables
• Fish such as rohu, mackerel and sardines
• Nuts and seeds
• Turmeric, ginger and garlic
• Millets, oats and brown rice
• Dal and other legumes
• Mustard oil, olive oil and ghee in moderation
• Fresh fruits and berries

There’s another layer: ageing.

As we age, low-grade inflammation can naturally increase. This is called inflammaging. A consistently pro-inflammatory diet may add to this inflammatory burden and affect cardiometabolic health.

Easy swaps:

• Burger → Grilled chicken/paneer tikka
• Pizza → Whole-wheat base + vegetables + paneer
• Chips/namkeen → Roasted makhana, chana or nuts
• Sugary drinks → Less-sugar chai or infused water
• Fried snacks daily → Grilled, steamed or air-fried more often
• Maida-heavy meal → Add dal, salad or greens
• White bread → Besan or fibre-rich multigrain options

Metabolic health isn’t just about your weight. It’s also about the inflammatory load your daily diet may create.

A thin person eating a highly pro-inflammatory diet isn’t automatically metabolically healthy.

(Dietary inflammation, chronic inflammation, metabolic health, cardiometabolic health, inflammaging, insulin resistance, heart health, healthy ageing, anti-inflammatory diet, nutrition)

09/09/2026

During a fever, your body’s energy needs can increase. So while treating the infection is the priority, nutrition should not be ignored during recovery.

Focus on:

- Carbohydrates for quick, easily digestible energy: rice, poha, daliya and millet khichdi.
- Protein to support immunity and help prevent muscle breakdown: soft-boiled eggs, chicken, chicken soup, moong dal, tofu and small amounts of paneer.
- Hydration and electrolytes: soups, broths and ORS can help support fluid and electrolyte needs.

During a febrile illness, very fatty foods may be harder to digest, and high-fibre foods may worsen bloating or loose stools in some people. Choose foods based on tolerance.

Most importantly, nutrition supports recovery. It does not replace medical treatment.

If you have a persistent or high fever, breathing difficulty, dehydration or worsening symptoms, seek medical care.

(H1N1, influenza, fever nutrition, flu recovery, immunity, protein, hydration, electrolytes, ORS, recovery nutrition, clinical nutrition)

Today was productive enough to feel good, but I'm too tired to celebrate 😉 ...
08/09/2026

Today was productive enough to feel good, but I'm too tired to celebrate 😉 ...

Every year on 8th September, International Literacy Day celebrates reading, education and informed decision-making.But t...
08/09/2026

Every year on 8th September, International Literacy Day celebrates reading, education and informed decision-making.

But today, we also need nutrition literacy: the ability to understand food and nutrition information and make informed everyday choices.

How to Read a Nutrition Label

1. Serving size: Check how many servings you’re actually eating, not just the stated serving.

2. Ingredients: Listed by weight. Sugar, maida, glucose syrup, palm oil or hydrogenated fats high on the list may indicate a highly processed product.

3. Protein: Supports growth, muscle maintenance and satiety. Compare similar products and choose higher-protein options.

4. Fibre: Supports digestion, satiety, blood sugar and cholesterol management. ≥3 g/serving is a good source; ≥6 g is high.

5. Added sugar: Look for sucrose, glucose syrup, fructose syrup, invert sugar, maltose, dextrose, jaggery syrup, honey or fruit juice concentrate.

6. Sodium: Excess intake is linked with hypertension and cardiovascular disease. Compare similar products and choose lower-sodium options.

7. Type of fat: Prefer lower saturated fat and avoid partially hydrogenated oils/trans fats. Unsaturated fats from nuts, seeds and vegetable oils are generally healthier.

8. Compare products: Look for more protein and fibre, and less sugar, sodium and saturated fat.

9. Look beyond claims: “High protein”, “no added sugar”, “multigrain”, “natural” or “low fat” don’t automatically make a product healthy. Check the ingredients, nutrition panel, portion size and your health goals.

Nutrition misinformation is everywhere. “One food burns fat”, “detox drinks remove toxins” or “carbs should be avoided” are often oversimplified. Ask: Is it evidence-based? Is the source qualified? Does it promise a quick fix?

Nutrition literacy begins at home. Read labels together, identify nutritious foods and involve children in meal planning and cooking.

Just as literacy helps us read books, nutrition literacy helps us read our food, question myths and make informed choices.

(International Literacy Day, nutrition literacy, food labels, nutrition education, healthy eating, child nutrition)

07/09/2026

Starting solids is an important milestone, but it can also bring many questions for parents and caregivers.

Around 6 months, babies need complementary foods alongside continued breastfeeding to meet their increasing nutritional needs. This does not mean stopping breast milk. It means gradually adding nutritious, age-appropriate foods while breastfeeding continues.

What can first foods look like?

Think thick, soft and nutrient-dense, rather than watery soups or very thin dals.

Depending on the baby’s age, development, tolerance and family food pattern, options may include:

* Well-cooked and mashed dals or pulses
* Soft khichdi made with a cereal and pulse
* Mashed vegetables and fruits
* Egg, meat or fish, where appropriate
* Curd or other suitable dairy foods, if tolerated

A baby’s stomach is still small, so each spoon should offer nourishment. Include variety over time, especially iron-rich foods, rather than relying on one food repeatedly.

It is also important to gradually move beyond completely smooth foods. Start with soft mashed textures and slowly progress to thicker, lumpier and more textured foods as the baby develops the ability to manage them.

A few reminders:

* Start complementary feeding around 6 months, when the baby is developmentally ready
* Continue breastfeeding alongside complementary foods
* Watch the baby’s hunger and fullness cues
* Avoid force-feeding
* Avoid added sugar and salt
* Avoid whole nuts and other choking hazards
* Do not use cow’s milk as the baby’s main drink before 12 months. Curd may be included when appropriate and tolerated.

Complementary feeding is not just about introducing “solid food.” It is about building the foundation for adequate nutrition, healthy growth and acceptance of a variety of foods.

(Poshan Maah 2026, complementary feeding, starting solids, infant nutrition, baby food, child nutrition, nutrition with Deepta)

Looking for a quick, nutritious breakfast or snack that is easy to make? These Vegetable Suji Moong Dal Appe are a great...
06/09/2026

Looking for a quick, nutritious breakfast or snack that is easy to make? These Vegetable Suji Moong Dal Appe are a great option.

Made with:
• Yellow moong dal for plant-based protein
• Suji for energy and texture
• Vegetables like carrot, zucchini, spinach, lauki or French beans for added fibre and micronutrients
• Fresh coriander and spices for flavour

The best part? They are cooked in an appe pan with just a little oil or ghee, making them a lighter alternative to deep-fried snacks.

You can also customise the vegetables based on what you have at home, making this an easy way to add more variety to your meals.

Soak, blend, mix, cook and enjoy!

Save this recipe for a simple, wholesome breakfast or snack.

(vegetable appe, suji appe, moong dal appe, healthy breakfast, high protein breakfast, vegetarian recipes, Indian breakfast, healthy snacks, moong dal recipes, nutritious recipes, easy breakfast, wholesome eating)

From deadlines to downtime...Shutting down early today…. Let's Saturday!!
05/09/2026

From deadlines to downtime...Shutting down early today…. Let's Saturday!!

Every year, Teachers’ Day gives us a chance to thank the people who shaped our lives.We remember teachers for equations,...
05/09/2026

Every year, Teachers’ Day gives us a chance to thank the people who shaped our lives.

We remember teachers for equations, essays and science. But some of their most important lessons were much simpler:

“Finish what’s on your plate.”
“Take only as much as you can eat.”
“Food should never be wasted.”

At the time, these sounded like simple reminders. Today, as a nutritionist, I realise they were lessons in health, sustainability and respect for food.

Food is more than protein, vitamins, fibre and healthy fats. Every grain of rice, roti, fruit and vegetable reaches our plate after months of labour, water, sunlight and care.

Wasting food means wasting those resources too.

• What our teachers taught us:
• Take only what we can finish.
• Appreciate the effort behind every meal.
• Try new foods without wasting them.
• Respect seasonal and locally grown produce.
• Share food whenever possible.

**When food is wasted:**
• Valuable nutrients are lost.
• Water, land and energy are wasted.
• Decomposing food contributes to greenhouse gas emissions.
• Opportunities to nourish someone in need are missed.

Small ways to waste less:
• Plan meals before shopping.
• Buy only what you need.
• Store food properly.
• Serve smaller portions and take a second helping if hungry.
• Turn leftovers into soups, wraps, fried rice or parathas.
• Freeze excess food instead of throwing it away.
• Share surplus food safely.
• Compost unavoidable scraps.

As an evidence-based nutritionist, I often talk about balanced meals, protein, fibre and blood sugar management. But perhaps one of the most valuable nutrition lessons has nothing to do with calories or carbohydrates.

It is the lesson many of us first heard from our teachers:

“Respect your food.”

Because when we respect food, we nourish our bodies, protect our environment, honour the people who produce it, and create opportunities to care for others.

This Teachers’ Day, let’s celebrate the educators who taught us lessons far beyond the classroom.

[Teachers Day, nutrition, food waste, mindful eating, food sustainability, healthy eating, food security, nutrition education, sustainable nutrition, reduce food waste]

A nourishing diet does not have to depend on expensive powders, imported foods or packaged “health” products.For most fa...
04/09/2026

A nourishing diet does not have to depend on expensive powders, imported foods or packaged “health” products.

For most families, good nutrition can begin with simple foods already available in the kitchen:

* Dal and rice with seasonal vegetables.
* Poha with peas, where age-appropriate.
* Ragi with curd, milk or another protein source.
* Chana chaat.
* Idli with sambar.
* Dhokla with curd.
* Roti with egg or paneer bhurji.
* Curd rice with vegetables.

For young children, the form, texture and portion should always be adapted to their age and feeding ability. Food should be soft and easy to eat, while choking risks should be avoided.

A balanced diet is not about creating a perfect plate at every meal. It is about offering variety across the day, including different food groups, and building consistent eating habits over time.

Desi, seasonal alternatives can be powerful.

Instead of expensive or imported foods, consider:

* Imported berries: guava, amla, papaya or seasonal local fruits
* Expensive lettuce: moringa, spinach or local saag
* Fancy “superfoods”: dal, chana, millets, poha, rice and other familiar staples
* Packaged protein products: eggs, paneer, dal, chana, curd or other everyday protein sources

Even small things can make a difference. For vitamin C, you do not need an expensive supplement or imported fruit. Add a squeeze of lemon to meals where appropriate.

Grow what you can.

If you have the space, even a small kitchen garden can help. A few pots, containers or recycled cans can be used to grow coriander, methi and other easy-to-grow herbs and greens. Harvesting what you grow can make nutritious food feel more accessible and enjoyable for the whole family.

If you have the space, consider planting a lemon tree too. It can be a simple, long-term addition to a home garden.

Poshan can be local, seasonal and affordable.

Comment your state or region, and tell us one food your family commonly eats.

[Poshan Maah 2026, child nutrition, affordable nutrition, Indian foods, local foods, seasonal foods, healthy childhood, complementary feeding, family nutrition, nutrition awareness]

04/09/2026

Janmashtami looks different everywhere in India, and that’s the beautiful part.

Walk into ten Indian homes on Janmashtami, and the prasad plate may look ten different ways.

That’s not inconsistency. That’s the charm of a festival this old. It has gathered flavours from every region it has travelled through.

Here’s a small tour of that diversity, and why each deserves its place on the table.

**1. Kaanda Poha | Maharashtra**
Flattened rice with onion, turmeric, mustard seeds, curry leaves and lemon. Light, simple and quick to make.

Healthier tweak: Skip peanuts if needed and add roasted chana or pumpkin seeds for extra protein and crunch.

**2. Sweet Poha | Maharashtra**
Flattened rice with ghee, coconut, jaggery and cardamom.

Healthier tweak: Go easy on ghee and jaggery, and use fresh grated coconut.

**3. Doi-Chira | Bengal**
Flattened rice soaked in curd, topped with jaggery and raisins. An easy, no-cook prasad.

Healthier tweak: Use fresh, unsweetened curd and keep added sugar modest.

**4. Dhaniya Panjiri | North India**
Roasted coriander seeds, ghee, dry fruits and boora.

Healthier tweak: Keep boora modest and let dry fruits contribute more of the sweetness, healthy fats and micronutrients.

**5. Makhan Mishri | Pan-India, especially UP**
Fresh white butter with a little mishri, kept deliberately simple.

Healthier tweak: Keep the portion small. It’s meant to be enjoyed, not overdone.

None of these need to be “fixed” into one standard version.

What makes Janmashtami special is exactly this diversity: different regions, different flavours, but the same spirit of devotion and simplicity.

This year, try a prasad from a state that isn’t your own. It’s a small way to taste how wide and rich India’s food traditions really are.

Celebrate the tradition. Enjoy the food. Keep portions mindful.

[Janmashtami, Indian festivals, traditional Indian food, prasad, healthy festive eating, regional foods, nutrition, mindful eating, food traditions]

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