Potential health benefits of Traditional food for children.

 

    In my previous blog, I had explained the use of lehana to make medicines palatable to children. Similarly, if we have to use or introduce healthy food to children, the preparations have to be attractive, colourful, and tasty. At the same time, these recipes should be time-tested so that the method of preparation does not destroy the potency of the ingredients. Hence, what better way to introduce healthier food than to try out traditional time-tested recipes? We can make some changes in these recipes by adding different vegetables and herbs, which are packed with nutrients and micronutrients and have medicinal value.

Significance of Traditional Food Choices for Children

Traditional diets are not just about recipes—they reflect generations of practical nutrition science. The benefits of such healthy recipes are as follows:

1.Better Digestion and Gut Health
Food items like lightly cooked grains, lentil soups, and fermented preparations are easy to digest and support a healthy gut microbiome. A strong gut improves nutrient absorption and immunity. Breakfast Food items of South India like steamed preparations-e.g  sevige, idiappam and idli are generally served with coconut chutney and sambar. By providing such combinations, these food items complement each other, filling in the nutritional gaps in the accompanying food. Idlis, idiappam and sevige are rich in carbohydrates but deficient in fats, proteins and micronutrients. This deficiency is corrected by having coconut chutney and sambar as an accompaniment with idli. According to Ayurveda, these combinations are tridosha hara, and the addition of dal and herbs like curry leaves (Murraya koenigii) , haridra (turmeric:curcuma longa), hing(asafoetida), Jeeraka (Cumin: Cuminum cyminum L.), Coriander (Dhanyaka: Coriandrum sativum L.) and Methi (Fenugreek seeds: Trigonella foenum-graecum L )in sambar improves digestive fire, immunity, and is packed with proteins, antioxidants, iron and minerals.

Figure 1 Idli sambar .pic courtesy Kind kitchen

2. Balanced Nutrition
Meals like rice with lentils, such as Khichdi, provide a natural nutritional balance because each component complements the other. Rice supplies easily digestible carbohydrates for energy, but is low in certain essential amino acids, such as lysine, whereas lentils are rich in protein and provide the missing amino acids. When combined, they form a complete protein profile, improving overall protein quality without needing animal sources. Lentils also provide fibre, iron, and vitamin B, while rice adds calories and supports easy digestion. The inclusion of spices such as pepper and ginger provides essential antioxidants and builds immunity by preventing cellular damage. All this accounts for the enhanced immunity. The addition of vegetables further enhances micronutrient content, absorption and assimilation. By including ghee in tempering, it kindles digestive fire, promotes intellect and helps the smooth movement of the joints. Thus, this simple combination achieves a balanced intake of carbohydrates, proteins, and micronutrients naturally and synergistically.

Figure 2 kichdi,pic courtsey Jordon Timperly blog

 

3. Fewer Additives, More Real Nutrition
Homemade traditional foods are free from preservatives, artificial flavours, and excess sugar or salt—common in processed foods.

4. Cultural and Sensory Development
Traditional foods expose children to diverse textures and flavours, helping develop healthy eating habits early in life. This also connects children to the culture and its relation to culinary foods.

Nourishing the Next Generation: Benefits of Traditional Foods in Children (with Ayurvedic Insights)

In today’s fast-paced world, children’s diets are increasingly dominated by packaged snacks and ultra-processed foods. While convenient, these often lack the depth of nutrition needed for optimal growth and development. Traditional food practices—especially those described in Ayurveda—offer time-tested, simple, and highly adaptable ways to nourish children holistically.

Ayurvedic Perspective: Food as Medicine

Ayurveda emphasizes that a child’s digestion (Agni) is delicate and evolving. Hence, food should be:

• Light and easy to digest
• Warm and freshly prepared
• Gradually progressing in consistency

This is where classical Ayurvedic preparations become highly relevant.

 Key Ayurvedic Foods for Children

1. Early and Recovery Diets (Light & Digestible)

• Manda (Rice water) – A clear, thin liquid obtained after boiling rice.
  Benefit: Hydrating, easy to digest, ideal during fever or diarrhoea, and as an initial weaning food for healthy infants.

Figure 3 Manda.pic courtsey Telugu one life.

• Peya (Thin rice gruel) – Slightly thicker than manda.
  Benefit: Provides mild nourishment while remaining gentle on digestion.
• Yavagu (Rice porridge/kanji) – Semi-solid gruel.
  Benefit: Sustains energy and is suitable during recovery phases of Gastroenteritis, fever etc
• Yusha (Lentil soup) – Light pulse-based soup (often from green gram).
  Benefit: Easy protein source, supports growth without burdening digestion. This is also beneficial for infants as a weaning food after 7 months of age.
• Mamsa Rasa (Meat broth) – Clear meat soup.
  Benefit: Rich in strength-giving nutrients, useful in undernutrition or convalescence. Beneficial for healthy children above 1 year of age and children suffering from malnutrition and neurological disorders.

 

2. Everyday Nourishing Foods

• Krishara (Khichdi) – Rice and lentil preparation.
  Benefit: Complete, balanced meal; easy to digest and highly adaptable.
• Vilepi (Thick porridge)
  Benefit: Provides satiety and nourishment as the child grows.
• Ksheerapaka (Herbal milk decoction)
  Benefit: Enhances the nutritional and therapeutic value of milk. Immunoboosting ksheerapaka is beneficial for children. Herbs like shunti ( dried ginger) and pippali( piper longum) can be given in this form to treat respiratory infections like cold and cough. This ksheerapaka can be tailored to the child’s needs depending on the disease.
• Takra (Buttermilk)
  Benefit: Improves digestion and gut health, especially in older children.
• Ghrita (Ghee)
  Benefit: Supports brain development, memory, and overall vitality.

 

 

3. Complementary Feeding (6–12 Months)

Ayurveda introduces semi-solid foods gradually for weak digestive fire. This principle can be applied during weaning, and it aligns closely with modern pediatric guidelines:

• 6 months: Start with manda of rice.
• Slowly progress to peya assessing the digestion of the child.
• Then yavagu
• Finally vilepi and soft solids

This stepwise approach ensures the child’s digestive system adapts smoothly.

Modern Science Supports Traditional Wisdom

Research increasingly validates traditional diets:

• Fermented foods improve gut microbiota
• Balanced grain-legume combinations provide high-quality protein
• Homemade diets reduce the risk of obesity and metabolic disorders

Traditional Ayurvedic foods are not outdated—they are foundational.

 

Practical Tips for Parents

• Prefer freshly cooked meals over stored or packaged foods
• Use simple spices like cumin, ginger, and asafoetida to aid digestion
• Maintain meal regularity
• Adjust food consistency based on the child’s age and health
• Introduce new foods gradually

 

Conclusion

Traditional food recipes, especially those rooted in Ayurveda, offer a powerful blend of nutrition, digestibility, and therapeutic value. From the simplicity of rice water to the wholesomeness of khichdi, as mentioned in Ayurveda, these foods are designed to grow with the child—supporting health at every stage.

Reintroducing these practices into modern diets is not just about tradition—it’s about giving children the best possible start in life.

Dr Preetham Pai

Professor

Bharati Vidyapeeth (deemed to be) university

College of Ayurved,Pune

Timings: 9am-5 pm

Dr Pai’s Atri Ayurved clinic

Undri.

Timings: 6pm-7.30pm

 

 

Is Karma a Bitch?

 

Every now and then, we hear the word “karma.” But what does this word truly mean?

The word Karma comes from the Sanskrit root Kri, which means “to do” or “to act.” Karma simply means action. It can be a good action or a bad action. The concept of karma was initially mentioned in the Vedas and later elaborated in the Upanishads. The Bhagavad Gita explains that virtuous actions lead to pure and uplifting results, passionate actions lead to suffering, and ignorant actions lead to delusion.

Ayurveda, too, mentions karma as a cause for health and disease. Good karma, i.e., indulging in healthy food and activities, leads to a disease-free life. Similarly, the opposite, i.e., bad karma, results in disease and disabilities.

Human existence is not merely about survival and a disease-free life, but about responsible participation in society and nature. Therefore, karma in its true sense should be understood as performing good actions for the benefit of fellow human beings and other living beings.

In one of my previous blogs -growing fondness towards the unknown and what is or who is a linchpin, I had mentioned that to become successful, one needs excellence in their profession and should be an expert in their subject speciality. Such excellence can be achieved only through hard work, discipline, and the practice of the right karma in the right direction. However, achieving excellence is not easy. It demands sacrifice, patience, and continuous effort.

This leads to an important question: What is the ultimate purpose of gaining excellence in a profession?

Most human beings desire immortality in some form. We wish to leave behind a legacy. Perhaps this desire is uniquely human. At the same time, we often behave as though we are superior to every other living creature. In that process, we have polluted nature, destroyed ecosystems, and made Earth increasingly unsafe not only for animals but also for ourselves. Human greed and selfishness have disturbed the balance of life on this planet.

When we think deeply about leaving a legacy behind, we must first remind ourselves that we are mortal. Time eventually erases almost every name. A few people may remember us for some years, family members may mourn us, and anniversaries may briefly bring memories back — but life moves on. This is not pessimism; it is a reality. We are ultimately a small part of nature, just like every other living being.

Then what is the true purpose of achieving excellence?

The purpose of excellence is service. The knowledge, skill, and success we gain should help us serve humanity and reduce suffering around us. Since we are fortunate enough to be born as humans, let us perform good karma and contribute positively to society through our profession and actions.

A saying by the famous Bollywood actor Salman Khan, ‘help three people and let these three people help three more, thus starting a chain reaction of philanthropy. Perhaps there is no permanent legacy to leave behind. But kindness, compassion, and sincere actions do create a meaningful impact in the lives of others, even if the world eventually forgets our names.

Therefore, our moral responsibility as human beings is simple:

• Be kind.
• Help others.
• Do no harm.
• Strive for excellence, not for ego, but for service.

Being in my late forties has given me a different perspective on life and professional achievement. This blog is the result of that insight.

I welcome opinions both in favour of and against these thoughts. Different perspectives help us grow.

Dr Preetham Pai

Professor,

Department of Kaumarabhritya-Balroga

BVDUCOA,Pune.

 

Medicines as Lickables for Children: An Ayurvedic Perspective

 

Medicines as Lickables for Children: An Ayurvedic Perspective-Lehana Karma

In Pediatric practice, the most important concern is to address a drug's palatability. Ayurveda had already addressed this concern through a thoughtful and child-friendly approach known as Lehana Karma, long before flavoured syrups and chewable tablets became popular. Described in detail by Acharya Kashyapa, this method transforms medicine into a gentle, palatable, and highly effective therapeutic tool for children.

🌿 What is Lehana Karma?

Lehana Karma refers to the administration of medicines in a lickable form (lehya). Instead of forcing bitter decoctions or large tablets, the medicine is prepared as a semi-solid or paste-like form using honey and ghee, so a child can easily lick it.It is especially suitable for infants and young children, whose digestion is immature and who naturally prefer sweet, mild preparations.

👶 Why Lickable Medicines?

Ayurveda recommends this palatable form in certain conditions where the child’s appetite is good, but nutrition is inadequate. It is important to understand that lehana is given as an adjunct to the regular diet and not a replacement. Lehana is also advised for some diseases. The majority of the indications are nutritional disorders, such as malnutrition due to lactational failure, stanya dushti, or chronic and severe diseases in the child. Hence, many of the herbs advised are Medhya and brihmana in nature. These help with physical growth, development, and neurodevelopment. The intention of including Medhya Dravya as lehana is for adequate neurodevelopment since it is advised in partial and complete lactational failure.

Some of the indications of lehana are as follows:

• Lactational failure(partial or complete)
• Stanya dushti (vitiated breast milk) in the mother or Dhatri ( wet nurse)
• Child suffering from a severe disease.
• Infant or a Child suffering from diseases of vata and pitha origin.
• Sleeplessness
• Malnourishment
• Good appetite.
• Constipation.
• Child passing a small quantity of urine and faeces.

Lehana Karma offers medicines that are:

• Gentle
• Palatable
• Easily digestible
• As a nutritive,neurotonic and therapeutic

Thus, it functions as a Pediatric Rasayana (rejuvenative therapy).

Lehana dravyas:

Some of the common lehana  dravyas mentioned in kashyapa Samhita are as follows:

Brahmi, mandukaparni, triphala, chitraka, vacha, shatapushpi,shatavari and pippali.These herbs are either Medhya (intellect-promoting) or Brihmana ( adaptogenic, immunomodulatory) in action.

🔬 Scientific Evidence Supporting Lehana Dravyas

Modern research validates many traditional claims:

• Bacopa monnieri (Brahmi)
  → Improves memory and cognitive performance
  Reference: Stough C et al., Psychopharmacology, 2001
• Centella asiatica (Mandukaparni)
  → Enhances cognitive function and neuronal growth
  Reference: Gray NE et al., Neurochemistry International, 2018
• Piper longum (Pippali)
  → Enhances bioavailability of drugs (piperine effect)
  Reference: Atal CK et al., Planta Medica, 1985
•  Terminalia chebula, T. bellirica, Emblica officinalis (Triphala)

          Antioxidant & neuroprotective
          Gut microbiota modulation
          Mild laxative → improves digestion & absorption

·       Plumbago zeylanica (Chitraka)

Digestive stimulant (Deepana–Pachana)

Enhances the bioavailability of nutrients

·    Acorus calamus (Vacha)

Neuroprotective

Cognitive enhancer

Anti-anxiety / CNS modulator

·       Asparagus racemosus (Shatavari)

Immunomodulatory

Nutritional tonic (Brimhana)

Neuro-supportive (indirect via Rasayana effect)

Administration of Lehana

• Given in small doses (lickable quantity)
• Usually administered early morning
• Mixed with:
• Honey
• Ghee
• Breast milk

 ⚠️ Precautions

• Avoid during fever and indigestion
• Ensure age-appropriate dosing
• Use potent herbs cautiously
• Only pure and tested honey should be used.

🌟 Conclusion

Lehana Karma reflects Ayurveda’s deep understanding of pediatric physiology. By presenting medicines in a lickable, palatable form, it ensures better compliance, absorption, and therapeutic outcomes.

In today’s integrative pediatric practice, this ancient concept offers a powerful reminder:
When medicine is made acceptable to the child, healing becomes effortless and natural.

Dr Preetham Pai

Professor,Bharati Ayurved Hospital 

OPD days: Tuesday & Friday

Timings:9am-5pm

Dr Pai's Atri Ayurved clinic,Undri

OPD timings: 6pm-7.30pm

To be righteous or carefree-what is the role of a teacher?

 

It is thin line indeed between being righteous and unnecessarily strict. When teachers follow discipline and righteous path,it  will lead to better achievement s in the students career. Considering that the student equally puts effort and hard work .

Being righteous doesn't mean to impose unnecessary impositions on the students. In an institution,where there are post graduation, post doctoral  fellowships and PhD's it is imperative for the authorities and teachers to maintain discipline and follow the rules so that the quality of education is good. In an era where there are innumerable private universities and cut throat competitions amongst them, the onus is on the institution to upgrade the educational level. This can only.be achieved by delivering the best knowledge to the  students. 

To provide a good quality of education,the institution will lay down certain  rules and regulations and will also continuously  monitor the progress of the students work.

The responsibility is on the teachers to provide good quality education to the students so that they can lead a successful life. 

Often when such strict regulations are put up by the authorities the students are unhappy about it. As a middle man between institution and the students the teacher has to convince the students about the importance of quality and meritorious work for their future. Such selfless acts on the part of the teachers will make the students realise their folly and they will work hard.

Students are of all kinds. There will be some studious students ,who will put in all the effort and perform well in the academics .They will also be regular in attending the lectures , and take the guidance from the mentors and teachers.Then there are others who have come just to obtain the degree .These students especially will object when they are adviced to come regularly to the classes and do quality thesis work or dissertation or write good quality articles so that they can published in indexed  journals. So, it is the teachers job to educate such students about hard work, dedication and quality work. Many a times students cannot look beyond the three years of their post graduation period. They are oblivious to what future holds for them and what is expected 

Post graduation degree or getting the phd is not just about gaining speciality in that particular subject or disease. It is about overall growth to be achieved in that student. Like I had mentioned  in my previous blog in the month of August 2024,the student has to be a master in diagnosing and  treating various diseases according to the his speciality, should be able to present good quality papers confidently , have orientation towards research and should  gain expertise  in writing good quality scientific articles. These are the basic requirements in addition to this the student can always  learn from traditional Vaidyas and upgrade his knowledge.

Hence, it is prudent on the part of the institution and the teachers to follow certain norms and regulations for the betterment of the students. Ultimately students do appreciate in future when they have benefited from their institutions.

Dr Preetham Pai 

Professor,

Bharati Vidyapeeth (deemed to be) university college of Ayurved, Pune 

9am-5pm

Dr Pai's Atri Ayurveda clinic and panchakarma centre, undri

6pm-8pm

Contact no:8149005256

Is empathy lost on us?

        India, as a nation, is developing faster with a rapidly growing economy. We are the world's fourth-largest economy. In the cities, most people lead a comfortable life with good education and a well-paying job. In metropolitan cities, the cost of living is extraordinarily high. Housing, education, healthcare, transport, and even leisure come at a premium. Hence, in the quest to acquire a financially comfortable life, people work for a larger number of hours. Ambition turns into compulsion. Gradually, life gets divided into two rigid compartments — weekdays and weekends. Weekdays are for relentless work, deadlines, and targets. Weekends are reserved for spending — dining out, shopping, short trips — almost as compensation for the stress endured during the week. Fun is scheduled. Rest is calculated. Joy is postponed. 

        The search for a better and more luxurious lifestyle has turned many of us into arrogant and rude people. In the whole process, we have lost empathy. Empathy is a quality that is ingrained in every human being. But the pursuit of happiness has made us lose touch with our fellow human beings.

I realised this during my recent visit to Sri Lanka. Even in cities like Colombo, Weligama, and Bentota, people were very friendly and trustworthy. The country is going through a bad economic phase. People are struggling to earn a living, and the cost of living is also high. Since the majority of the goods are imported from neighbouring countries, heavy taxes are levied on them, making it costlier for common people.

The civilians were so grateful when we bought goods from them. I could see the joy in their faces even when only one material was bought. The shopkeepers were glad that their goods were getting sold. Difficult situations make people humble. It is humbling and touching to see them still in touch with humanity.

This is something that we have lost in India, especially in the cities. Even though Indians are friendly and helpful in nature, somewhere along the line, we have lost touch with humanity. Hence, for us, everything is a transaction, and there should be a profit involved. Investing in empathy doesn't gain us interest, hence we don't entertain it. It is important to search within ourselves where true happiness lies, and hence, work towards it.

True happiness does not reside in luxury apartments, branded possessions, or extravagant weekends. Money undoubtedly provides comfort and security. It can buy experiences, education, and healthcare. But it cannot purchase inner contentment. If we are disconnected from ourselves and from others, no amount of wealth can fill that void. The constant search for “more” becomes endless. Each achievement gives temporary satisfaction, followed by another desire. And so, the cycle continues — work hard during the week, spend on the weekend, repeat.

Perhaps the real question we must ask ourselves is: what are we truly chasing?

Happiness is not postponed to weekends. It is found in small weekday conversations, in shared meals, in kindness to strangers, in gratitude for simple blessings, celebrating the success of friends and colleagues. It lies in slowing down enough to notice another person’s struggle. It lies in helping without calculating benefit. It lies in reconnecting with the core of our humanity.

Development and empathy need not be opposites. Economic growth should not come at the cost of emotional poverty. A nation progresses not only through GDP and infrastructure but also through compassion and social harmony.

As cities grow taller, may our hearts grow wider.

Because at the end of the day, what we remember are not the profits made or targets achieved — but the moments when we felt connected, understood, and human.

Top of Form

 Dr Preetham Pai 

Professor,

Bharati Vidyapeeth (deemed to be) university college of Ayurved, Pune 

9am-5pm

Dr Pai's Atri Ayurveda clinic and panchakarma centre, undri

6pm-8pm

Contact no:8149005256

Bottom of Form

 

 

What is or who is a Linchpin?

Picture courtesy -runonmoms.com

         Linchpin is a small piece of hardware which attaches the wheel to the wagon This term is also used for people with specific skills such as being Humane, well connected and empathetic in organisations and work places. Recently I came across this word in a book by the same name authored by Seth Godin. 

      Naming a book is also a marketing strategy. The name of a book attracts us to read it. From the piles of books at a book store,we pick those books which have interesting names or titles.The same happened with this book too. The  title 'linchpin' plus the author favoured my choice.

      The interesting question which came  to my mind while I was reading this book is whether we are indispensable at our work place or not? My simple answer is No. Of course all of us would want the answer to be a Yes.

     Being indispensable means we are irreplaceable at any given point. This is utterly nonsense and impossible too. In today's era when knowledge is available at the fingertips it is almost impossible to be the only person who is good and also a master at his job.

    We can of course try to be close to being indispensable by being a master at our craft. Updating our knowledge and staying relevant will help us to achieve this feat. Any individual who has got the job has secured the post because of his qualifications. But time and again we need to keep abreast with upcoming knowledge. Especially in the field of science and medicine when everyday new inventions are coming up, if we are not updated then we will perish.

We should achieve excellence in our craft.A mediocre level of efficiency won't suffice. Or we will be very easily replaced by more smarter individuals.

      Being only a  linchpin i.e the individual who holds the organization together because of his knowledge,being well connected,maturity, sympathy and art will not cut it. It is true that we will find many people who are experts at a particular job. Value can be added to our job when we are able to connect with our fellow employees humanely and look beyond the current job. Empathy is very important at work place. Going an extra mile to take responsibility, challenge the status quo and changing people will definitely strengthen our place at the workforce.

        It is my personal experience and observation that hard work pays off when one works smartly. By putting in the years at our job,we  gain experience. And all of this with the right qualifications ( which also should be updated time to time) and an eagerness to learn with every advancing age is a recipe for success. In addition to all of this being a linchpin is like a feather on the cap. A linchpin goes a step further ,thinks about the future of the company, takes risks,cares about his colleagues and takes smart decisions which no one would have thought. All these qualities secure his job. But rest assured we are still indispensable.

 That is why we see the experts and successful people putting a lot of time and effort at their job even after they have achieved success in their careers.

So, despite your able qualifications go a step further and see how you can make a difference at your workplace. It is the survival of the fittest and in today's workplace I would say it is the survival of the wittiest.

Dr Preetham Pai 

Professor, Bharati Vidyapeeth( deemed to be ) university college of Ayurved ,pune .9am-5pm

Dr Pai's Atri Ayurveda clinic and panchakarma centre undri 

6pm-8pm

Contact no:8149005256

Brain food recipes

 

In my previous post , I had explained the benefits of brain foods. Fruits and vegetables which are anti-inflammatory, rich in antioxidants, and Omega 3 fatty acids are nourishing to the brain.These are explained in detail below:

1.Cereals such as wheat germ,brown rice and oats are packed with the necessary vitamin B and antioxidants.

2 . All the vegetables especially cabbage are rich in antioxidants.

3.Fruits- blue berries,citrus fruits are rich in antioxidants.

Avacado- is rich in folate and Omega 3 fatty acids 

4.Nuts-almonds and walnuts are rich in Omega 3 fatty acids and protein.

5.fish-salmon rich in Omega 3 fatty acids.chicken is rich in protein.

6.Dark chocolate rich in antioxidants.

7. Coffee in moderation . Rich in antioxidants.

8. Soyabean is rich in protein s and anti oxidants.

9. Probiotic like yogurt,fermented food are anti inflammatory.andbrich in Vitamin B 12 and anti oxidants.

10.Prebiotic like banana, onion and garlic are rich in antioxidants.

11.water- since 80%of the brain is made of water, it is important to keep it well hydrated.

When we advice brain nourishing food to a child , it should be healthy and tasty so that the child will readily accept it. Hence it is challenging to advise proper diet which a child will happily indulge in. For this reason , I had a discussion with my PG students. And I took inputs from them regarding the brain nourishing recipes. Our PG students came up with some innovative interesting recipes which the children will eat. They are as follows.

 Brain food recipes:

1. Fruits juices using blue berries / citrus fruits without adding sugar or minimal sugars

2. Dr Chhavi Rosha:Pancakes using oats, almonds, walnuts ,banana and jaggery.

3. Dr Chhavi Rosha:Brownies using whole wheat flour or oats, banana,walnuts and dark chocolate.

4. Avacado Salsa: Avacado, tomato, onion, olive oil or any vegetable oil, lemon juice,salt and pepper.

5. Dr Vrushali Hake:Soya Dosa:Rice – 1 cup,Soybeans (soaked overnight) – ¼ cup,Udad dal – ¼ cup,and salt.Grind all into batter, ferment it. And prepare soft dosas.

6. Oats Rice Water Soup :1 tablespoon oats powder,1 cup rice water( supernatant liquid got after cooking rice),pinch of salt . Boil them together (optional, only for >1 year)

7. Dr Pratidyna Khade: soya cutlet: using soya chunks, potato, grated carrot, salt, pepper, onion and garlic.

8. Dr Pratidyna and Dr Saurabh:Moringa soup: pulp of boiled drumsticks ,water, salt and tempering with jeera, mustard, turmeric, onion and garlic.

9. Dr Saurabh Bagal: boiled chicken omlet.Ingredients -boiled chicken, 2 eggs,tomato, onion, salt and black pepper.

10. Flavoured lassi: curd, jaggery or sugar, strawberry/mango etc.

11. Dr Vrushali Hake:Dry fruit Lassi. Using curd, sugar/ jaggery, almond powder/ dates paste.

Don't s: 

Processed food, junk foods, canned fruits, added sugars. High calories food.

Sitting idle without any exercise.