Diet & Nutrition

Practical, evidence-informed nutrition guidance blended with Ayurveda — simple meal plans, myth-busting, and habits you can keep.

Book a Nutrition Session

My Approach

I blend modern nutrition science (informed by DNHE) with practical Ayurveda: food as medicine, seasonal & local choices, and small, sustainable habit changes.

Practical plans: Simple sample meals and swaps (no fads).

Evidence-informed: Based on national dietary guidance and global health recommendations. (see References)

Ayurveda-aware: Dosha considerations, digestion-first strategy, mindful eating.

Flexible: Vegetarian, non-vegetarian, student & busy professional friendly.

Note: Designed for DNHE graduates and the general public — content follows IGNOU DNHE learning themes.

Practical Daily Tips

Simple Meal Framework

Plate balance: ½ vegetables, ¼ whole grains, ¼ protein + a small healthy fat.
Include legumes: Pulses/beans provide affordable, high-quality protein & fibre.
Snack smart: Nuts, fruit, yogurt — avoid sugar-heavy packaged snacks.

Daily Habits

Start the day with water and a small warm drink (lemon or ginger).
Eat mindfully — remove screens for main meals (improves digestion & satiety).
Include a raw leafy green or salad most days (aim for variety).

Student & Budget Tips

Cook in batches: daal, vegetable curries, and boiled eggs / paneer for the week.
Use seasonal vegetables — cheaper and more nutrient-dense.
Frozen vegetables are fine and reduce waste.

Hydration & Beverages

Prefer plain water; limit sweetened beverages and packaged juices.
Tea/coffee OK — avoid extra sugar. Restore electrolytes with food, not sugary drinks.

Myths & Facts

Carbs make you fat

Not true — excess energy (calories) causes weight gain. Focus on quality: prefer whole grains and avoid refined, sugar-dense carbs.

Fat is always bad

Healthy fats (nuts, oil seeds, vegetable oils rich in unsaturated fats) are important — limit saturated & industrial trans fats as advised by WHO.

Supplements replace food

Supplements can help when medically indicated, but whole foods provide fibre, phytochemicals and balanced nutrients. Follow professional guidance before supplementing.

Detox diets are necessary

Your liver and kidneys detoxify every day — gentle dietary supports (hydration, fibre, balanced meals) are safer than restrictive cleanses.

Ayurveda Notes (digestive focus)

Short, practical pointers from Ayurvedic practice — digestion is central.

Eat warm & cooked: Easier digestion; prefer warm fluids if digestion is weak.

Spices: Cumin, coriander, fennel, and ginger aid digestion in small amounts.

Meal timing: Finish main meal when the sun is relatively high; avoid heavy late-night meals frequently.

Dosha-aware tweaks: (Vata) warm soups; (Pitta) cooling foods and less spice; (Kapha) lighter meals and more greens.

These notes are educational and tailored during sessions — not a substitute for clinical advice.

Testimonials

“Harsh’s sessions brought me peace, focus, and a healthier lifestyle. Truly transformative!”

“The perfect blend of Ayurveda & Yoga. His teachings changed my daily routine for the better.”

“A genuine guide on wellness. Harsh connects spiritual practices with modern living beautifully.”

“Simple, practical advice I could actually follow as a student — meals that fit my budget and my schedule.”

“Supportive follow-ups and real, evidence-informed plans. I lost weight steadily without crash diets.”

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How a Nutrition Session Works

Book: Share goals & diet history.

First session: Intake → 45–60 mins; we set simple goals.

Plan: I give a 7-day sample plan and practical swaps (no crash diets).

Follow up: Short check-ins — tweak and make it sustainable.

FAQs

Are these personalised medical recommendations?

No. This is educational and coaching. For medical conditions (diabetes, CKD, severe allergies, etc.) consult your physician or a registered dietitian and share reports during sessions.

Do you follow Indian dietary guidelines?

Yes — core advice aligns with ICMR-NIN Dietary Guidelines for Indians (2024) and WHO healthy diet principles.

What about sugar & oil limits?

Recent guidance and national discussions highlight limiting added sugar and using oils moderately. Use these as guidelines while tailoring to your needs.