Nutrition
Nutrition Portal — Indian Foods GI Protein Fibre
Protein, fibre, millets, pulses, fermented foods and smart Indian cooking — every food shows nutrients, portions and who needs caution.
Whole GrainsMilletsSeeds & SpicesPulses & LegumesFermented FoodsVegetablesNuts & SeedsFruitsProtein Foods
Food guides — 12 foods
Whole Grains
Oats
जई
Beta-glucan-rich grain that supports cholesterol and sugar control.
Read guideMillets
Ragi (Finger Millet)
रागी / मंडुआ
Calcium-rich millet ideal for diabetes, bones and weight-wise rotis.
Read guideSeeds & Spices
Methi Seeds
मेथी दाना
Galactomannan fibre seeds that blunt sugar spikes when used consistently.
Read guidePulses & Legumes
Whole Moong (Green Gram)
हरी मूंग
Easiest-to-digest dal with high protein and low GI.
Read guideFermented Foods
Curd (Dahi)
दही
Probiotic staple supporting gut, bones and summer hydration.
Read guideVegetables
Moringa Leaves (Sahjan)
सहजन पत्ते
Iron, calcium and vitamin-A leaves — the affordable green multivitamin.
Read guideNuts & Seeds
Groundnuts (Moongfali)
मूंगफली
Protein-rich affordable nut that aids satiety and heart health in portions.
Read guideFruits
Amla Fruit
आंवला
Vitamin-C champion that boosts iron absorption from vegetarian meals.
Read guideWhole Grains
Millet Rice Mix
मिलेट चावल
A practical white-rice upgrade blending foxtail/barnyard millet.
Read guideSeeds & Spices
Flaxseeds (Alsi)
अलसी
Omega-3 (ALA) and lignan seeds supporting heart and gut.
Read guideProtein Foods
Paneer
पनीर
Vegetarian protein anchor for muscle, satiety and sugar control.
Read guideFruits
Banana
केला
Potassium-rich energy fruit — misunderstood by diabetics in portions.
Read guideDiet plans — templates + Premium Guides
General templates — not personalised prescriptions. Open diet centre → + thali builder → + Premium store →
Type 2 diabetes & prediabetes
Indian Diabetes Diet
Low-GI, high-fibre Indian plates that tame post-meal spikes without giving up roti-sabzi.
BP, cholesterol & heart risk
Heart-Healthy Indian Diet
DASH-inspired Indian eating with salt <5 g, nuts daily and fried-food swaps.
PCOS & insulin resistance
PCOS Nutrition Plan
High-protein, low-GI eating with strength training for cycle and skin support.
Hypothyroidism
Thyroid-Friendly Nutrition
Medicine timing + selenium, iron and fibre for energy and weight support.
Nutrition Products — Educational
Neutral, educational — never claims product treats disease. Affiliate disclosure below each product.
Healthy Foods · Amazon
Trusted brand · Organic Tattva
Organic Tattva Foxtail Millet
Start by swapping half your rice with millets a few times a week.
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Buy where “Sold by” is the Organic Tattva brand store or the listing says “Fulfilled by Amazon”.
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Supplements · Amazon
Trusted brand · Optimum Nutrition
Optimum Nutrition Gold Standard Whey
Convenient protein when food alone falls short. Check the authenticity code on the tub.
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Buy where “Sold by” is the Optimum Nutrition brand store or the listing says “Fulfilled by Amazon”.
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Nutrition · Amazon
Trusted brand · HealthSense
HealthSense Digital Kitchen Scale
Weighing food for two weeks teaches portion sizes better than any app.
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Buy where “Sold by” is the HealthSense brand store or the listing says “Fulfilled by Amazon”.
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Supplements · Amazon
Trusted brand · MuscleBlaze
MuscleBlaze Biozyme Performance Whey
Indian whey with a digestive-enzyme blend; scan the authenticity code after delivery.
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Buy where “Sold by” is the MuscleBlaze brand store or the listing says “Fulfilled by Amazon”.
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Affiliate link — we may earn a commission at no additional cost to you. Products that may help with monitoring, education, or lifestyle management — not treatment.
Continue Your Health Journey
Auto-selects relevant actions based on page category — nutrition. Privacy-conscious tracking, no aggressive medical marketing.
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Updated weekly — fresh content for Google freshness signal.
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A 7-day Indian diet and workout plan made for your body by Royal Fitness Club's certified nutritionist.
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This website provides general educational information and is not a substitute for professional medical diagnosis, treatment or emergency care. Always consult a qualified healthcare professional.