Diet & Creative World

30/04/2026

Did you know your body needs iron to stay active and full of energy?
The good part is, meeting your iron needs doesn’t require anything elaborate. Everyday foods like leafy greens, ragi, jaggery, nuts, and seeds can easily help boost your intake.

With a few simple additions to your plate, you can support your daily iron needs.

29/04/2026

Diet & Creative World
Dietitian Pramiti Bera

29/04/2026

29/04/2026

Diet & Creative World
Dietitian Pramiti Bera

29/04/2026

Tips to prevent anaemia:
Choose foods rich in iron, folate, vitamin A and B12.

29/04/2026

We often think obesity happens suddenly, but it starts with small everyday choices. Skipping walks, choosing unhealthy food, sleeping late, and drinking sugary drinks slowly affect our health. But we can change these habits for a healthier and better life. So, take the stairs, drink more water, exercise regularly, and choose nutritious food.

27/04/2026

27/04/2026

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Diet & Creative World
Dietitian Pramiti Bera

23/04/2026

Within 20days 🙏🥰




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Diet & Creative World
Dietitian Pramiti Bera

22/04/2026

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22/04/2026

This , make a promise to yourself to eat more sustainably. Add millets to your plate and make real difference. It’s a simple shift that’s better for your health and lighter on the planet, because what is good for you should also be good for the planet.

21/04/2026

🌾 Quinoa 🌾

Here you go — quinoa packs a lot into a tiny seed 👇

🌾Nutrition facts per 100g🌾

🌼Cooked quinoa🌼

Nutrient Amount
Calories 120–143 kcal
Water 72%
Carbs 21.3–26.35g
Fiber 2.3–2.8g
Sugars 0–0.9g
Protein 4.4–5.01g
Fat 1.9–2.22g
Iron 3.54mg
Magnesium High
Manganese 30% DV
Phosphorus 22% DV
Potassium 283–740mg

🌼🌾Raw quinoa🌼🌾is much more dense before it absorbs water
Nutrient Amount
Calories 368–374 kcal
Carbs 64–68.9g
Fiber 5.9g
Protein 13.1–14g
Fat 5.8–6g
Iron 9.25mg (51% DV)
Magnesium 55% DV
Manganese 95% DV
Phosphorus 65% DV
Folate 46% DV

⚡⚡Note: Values vary a bit by source and brand. Cooking adds water, so nutrients per 100g go down but you eat a larger volume_ 0157

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Key health benefits

🌾🌼Complete protein🌾🌼: Contains all 9 essential amino acids, rare for plants. Great if you’re vegetarian/vegan

🌾🌼Gluten-free🌼🌾: Safe for celiac disease or gluten sensitivity

🌼🌾High in fiber🌾🌼: 2.3–5.9g per 100g helps digestion, blood sugar control, and keeps you full

🌼🌾Rich in minerals🌼🌾: Especially manganese, magnesium, phosphorus, iron, and folate — good for bones, energy, and red blood cells.

🌼🌾Antioxidants + anti-inflammatory🌼🌾: Contains quercetin and kaempferol compounds

🌼🌾Low glycemic index🌼🌾: Carbs digest slowly, so it won’t spike blood sugar like white rice

🌼🌾Heart-friendly fats🌼🌾: Mostly unsaturated fats, 0 cholesterol.

It’s technically a “pseudocereal” seed, not a true grain, which is why the nutrition profile is so strong. The UN even named 2013 “The International Year of Quinoa” for its food security potential.




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Diet & Creative World
Dietitian Pramiti Bera