Dt.Susmita Singh

12/04/2026

"Wait… why did I walk into this room?" 🧠☁️

If you’ve ever found your phone in the fridge, forgotten your best friend’s name, or stared at the kitchen counter wondering what you were about to do—you aren’t losing it. You have "Postpartum Brain."
​It’s easy to feel frustrated when the fog rolls in, but the science is actually fascinating:
​1️⃣ Brain Rewiring: Studies show our brains undergo "synaptic pruning" during this time. We lose a bit of volume in some areas to gain massive "emotional intelligence" and bonding skills in others. Your brain is literally upgrading for your new role.
2️⃣ The Sleep Tax: Sleep deprivation acts like a "glitch" in our short-term memory. When the hippocampus doesn't get rest, it struggles to file away new information.
3️⃣ Cognitive Prioritization: Your brain is working overtime to keep a tiny human alive. In that hierarchy of needs, "where are my vitamins?" often gets pushed to the bottom.
​How I’m navigating the fog today:
✅ Alarms for everything: If it’s not on my phone calendar with a loud alert, it’s not happening (especially medicines!).
✅ The "Write it Down" Rule: If I think of it, it goes in a notepad immediately.
✅ Self-Compassion: My brain isn't broken; it’s just busy being a mom.
​To my fellow mamas: what’s the funniest thing you’ve forgotten lately? Let’s laugh about it in the comments. 👇
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05/02/2026

The "Is That a Dosa?" Trick: How to Feed Lauki to Toddlers 🤫🥒

​Let’s be honest—if I put a bowl of Lauki ki Sabzi in front of a 5-year-old, I know exactly what face they’re going to make!

​As a Child Nutritionist, I see parents struggle with "vegetable battles" every day. The issue usually isn't the taste of the vegetable; it's the texture. Kids hate "mushy." They love "crispy."
​So, I swapped the traditional Besan (which makes soft cheelas) for Rice Flour to create this Lauki "Moon Dosa."

​Why this works for growing kids:

✅ Gut Health: Lauki is alkaline and hydrating, perfect for kids who forget to drink water.

✅ Energy Boost: Rice flour provides the quick energy active kids need.

✅ Texture Win: It crunches like a dosa, so the "veggie radar" doesn't go off!

​💡 Quick Tip: Don't tell them it's healthy. Tell them it's "Green Pizza" or "Moon Dosa." Let the nutrition do the work silently.
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04/02/2026

❤️ Love Ras Pua but hate the sugar crash? Read this! 👇

We all know the struggle—that warm, syrup-soaked Ras Pua is impossible to resist! And honestly? You shouldn't have to giving up your favorite foods. It’s not about restriction; it’s about strategy. 🧠✨

Here is my cheat code for enjoying Ras Pua without throwing your health goals out the window:

1️⃣ The "Clothing" Rule (Fiber First)
Before you dive into the sweet stuff, eat a small bowl of salad or sautéed veggies. The fiber acts like a mesh in your stomach, slowing down how fast that sugar hits your bloodstream. 🥗

2️⃣ Power Up with Protein
Never eat sugary treats "naked" (alone)! Pair your Pua with a source of protein like:
✅ A bowl of homemade curd/yogurt
✅ Grilled Paneer
✅ A handful of nuts
Protein keeps you full and dampens the glucose spike. 🥚🥜
I have taken homemade curd

3️⃣ Portion Control Hack
Enjoy 1 or 2 pieces mindfully. Eat them slowly and savor the taste rather than mindlessly finishing the plate. Quality > Quantity!

4️⃣ Time it Right
Try to have it as a mid-morning treat or with lunch rather than a late-night dessert. Give your body time to use that energy! ☀️
💡 The takeaway: You can eat the Pua. Just balance the plate!

Tell me in the comments: What is the one desi sweet you absolutely cannot resist?

02/02/2026

Bajra Khichdi
​1. Complete Protein Profile
​While Bajra (Pearl Millet) is rich in amino acids, it isn't a "complete" protein on its own.
​The Benefit: When you add curd (dairy protein) to bajra (grain protein), you complete the protein chain. This helps in muscle repair and keeps your 7-year-old (or you!) feeling full and energetic for much longer.
​2. Superior Gut Health (Probiotic + Prebiotic)
​This is the "Synbiotic" effect:
​Bajra (The Prebiotic): It is loaded with insoluble fiber that acts as food for good bacteria.
​Curd (The Probiotic): It contains live active cultures (good bacteria).
​The Result: Together, they clean the digestive tract, prevent constipation, and build a rock-solid immune system.
​3. Cooling vs. Warming Balance
​Bajra is inherently "Taseer mein garam" (thermogenic/warming), which is why it’s a winter staple.
​Curd is cooling and alkaline.
​The Balance: Eating them together ensures that the bajra doesn't cause excessive internal heat or acidity, making it easy on the stomach even for those with sensitive digestion.
​4. Massive Boost in Iron and Calcium
​Iron: Bajra is one of the highest sources of iron among millets (8mg per 100g).
​Calcium: Curd is a calcium powerhouse.
​The Synergy: Vitamin C (if you add a squeeze of lemon to your khichdi) and the lactic acid in curd help your body absorb the iron from the bajra much more efficiently.
​5. Low Glycemic Index (Diabetes & Weight Friendly)
​Unlike white rice khichdi, which can cause a sugar spike, Bajra is digested slowly.
​Adding curd further slows down the digestion process.
​This provides a steady release of energy—perfect for an active child who needs fuel without the "sugar crash" that leads to irritability.

23/12/2025

Do you know what 50% of your plate should be filled with? (Hint: It’s not rice or roti! 😮)
I just posted a quick guide on Aaharikasutra to help you fix your meal portions in under 2 minutes.
Check it out here:
https://aaharikasutra.blogspot.com/2025/12/the-plate-method-how-to-balance-every.html

Learn the simple 50-25-25 Plate method to balance your meals. No more calories counting-Just easy, science- backed nutrition from Aaharikasutra.

12/12/2025

Celebrating my 12th year on Facebook. Thank you for your continuing support. I could never have made it without you. 🙏🤗🎉

08/08/2025

🌍 Malnutrition Awareness Week 🌱
Malnutrition is not just about being underweight — it also includes obesity and “hidden hunger” caused by lack of essential vitamins and minerals.

🚨 1 in 3 people worldwide suffer from some form of malnutrition.
It can lead to weak immunity, poor growth in children, and chronic diseases.

💡 You can help prevent it:
✅ Eat a balanced diet with fresh fruits, vegetables, proteins & whole grains
✅ Choose fortified foods when needed
✅ Educate your family and community about healthy eating
✅ Support local nutrition programs

Let’s work together to ensure no one is left hungry or unhealthy.
💬 Share this post to spread the message!

07/08/2025

Nutrition Class for female on how to improve egg quality

🌸 Key Nutrients for Female Fertility

Nutrient ,Why It's Important and Food Sources

Folate (B9) -Supports egg quality, ovulation & implantation Leafy greens, lentils, citrus fruits, avocado
Iron -Prevents ovulatory infertility Spinach, pumpkin seeds, tofu, beans
Zinc -Hormone balance, egg development Chickpeas, cashews, whole grains
Vitamin D -Regulates menstrual cycles, supports implantation Sunlight, fortified milk, mushrooms
Omega-3 Fatty Acids- Reduces inflammation, supports hormone production Flaxseeds, chia seeds, walnuts
Vitamin B12 Helps with ovulation & cell division Fortified cereals, dairy, nutritional yeast
Iodine -Supports thyroid health (critical for fertility) Iodized salt, seaweed, dairy
Antioxidants (C, E, selenium) - Protect eggs from oxidative stress Berries, sunflower seeds, Brazil nuts
Calcium- Supports communication between cells in reproductive system Dairy, almonds, sesame seeds

07/07/2025

Do gather for enlightening discussion