5. Paneer

100 gm of Paneer contain

Protein – 18 gm

Carbohydrates – 1 gm

Fat- 20 gm

Total calories – 264 gm

 4 lentil / legumes 

100 gm of lentil/ legumes contain

Protein – 25 gm

Carbohydrates – 60 gm

Fat – 1 gm

Fiber- 20 gm

Total calories -351 gm

 3. Moong sprouts

100 gm of Moong sprouts contain

Protein- 32 gm

Carbohydrates- 52 gm

Fat – 1 gm

Fibres -16 gm

Total calories – 294 gm

 2. Chickpeas 

100 gm of chickpeas contains

Protein- 20gm

Carbohydrates- 61 gm

Fat -6 gm

Fibres -12 gm

Total calories – 364 gm


1. Peanut butter 

1 scoops of peanut butter contain

Protein -23 gm

Carbohydrates -21gm

Fat – 51 gm

Fiber – 6 gm

Total calories – 588 gm

5 Important Factor For Health

 Maintaining good health is important for overall well-being and quality of life. Numerous factors contribute to our health, encompassing physical, mental, and social aspects. While the importance of health cannot be overstated, it can be challenging to distill it into just five factors. However, I will discuss five essential elements that significantly influence our health and well-being.


First Important factor for health – Proper nutrition is fundamental factor for optimal health. The food we consume provides the necessary nutrients, vitamins, and minerals that our bodies require to function effectively. A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats promotes good health and helps prevent chronic diseases such as heart disease, diabetes, and obesity. It is crucial to make informed food choices and maintain portion control to ensure we are meeting our nutritional needs.

I have already posted about importance about healthy meal planning and why is it necessary to have Savory breakfast. 

Physical Activity:

Second important factor for health – Regular physical activity is first important factor for maintaining good health. Engaging in exercise and staying physically active helps strengthen muscles, improve cardiovascular health, enhance flexibility, and maintain a healthy weight. Exercise also releases endorphins, which boost mood and reduce stress. The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week. Daily movement of body is important. Consistency is more important than doing 1 hr workout once in a while.


Third important factor for health – Adequate sleep plays a vital role in our overall health and well-being. During sleep, our bodies repair and rejuvenate, and the brain consolidates information and processes emotions. Lack of sleep or poor sleep quality can lead to a variety of health problems, including weakened immune function, increased risk of chronic conditions like obesity and diabetes, impaired cognitive function, and mental health issues such as depression and anxiety. It is essential to prioritize sleep hygiene, aiming for 7-9 hours of quality sleep each night. Try to Go off screen 1 hr before bed it help with getting proper sleep and overall health.

Mental and Emotional Well-being:

Fourth important factor for health – Mental and emotional well-being are integral components of overall health. Good mental health allows us to cope with stress, maintain healthy relationships, and make positive choices. It involves emotional resilience, self-esteem, and a sense of purpose in life. Nurturing mental health can be achieved through various means, including seeking support from loved ones, practicing relaxation techniques, engaging in hobbies, and seeking professional help when needed. Taking care of our mental and emotional well-being helps prevent mental illnesses and promotes a higher quality of life.

I have already post about good habits for mental well-being ,do read.

Social Connections:

Fifth important factor for health – Human beings are social creatures, and fostering meaningful social connections is crucial for our health. Strong social ties and support networks have been linked to better mental health, reduced risk of chronic diseases, increased longevity, and improved overall well-being. Engaging in social activities, maintaining healthy relationships, and participating in community events can provide a sense of belonging, reduce feelings of loneliness, and contribute to a happier and healthier life.

Also , try to connect with yourself by spending some me time is important,atleast 30mins to 1 hr daily .

While these five factors are essential for good health, it’s important to recognize that health is a multidimensional concept influenced by various other factors such as genetics, access to healthcare, environmental factors, and socioeconomic status. Additionally, individual circumstances and needs may vary, necessitating tailored approaches to achieve and maintain optimal health. Nonetheless, by focusing on nutrition, physical activity, sleep, mental and emotional well-being, and social connections, we can lay a strong foundation for a healthy lifestyle and well-being.

Hope you found this post useful.

Thank you for connecting 🙂

How to Improve Gut health

Improving gut health is essential for overall well-being and can be achieved through various lifestyle and dietary changes. Here are some tips to help you improve your gut health:

Eat a diverse and balanced diet: Include a wide range of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet. These foods provide fiber, vitamins, minerals, and antioxidants that support a healthy gut.
Increase fiber intake: Fiber is crucial for maintaining a healthy gut. It helps promote regular bowel movements and provides nourishment for beneficial gut bacteria. Include fiber-rich foods such as whole grains, fruits, vegetables, and legumes in your meals.

Stay hydrated: Drink an adequate amount of water throughout the day to support digestion and maintain healthy bowel movements.
Consume fermented foods: Fermented foods like Curd, kefir, sauerkraut, kimchi, and kombucha contain beneficial bacteria (probiotics) that can help improve gut health. Include them regularly in your diet.
Limit processed foods and added sugars: Processed foods often lack nutrients and can negatively impact gut health. They are typically high in added sugars, unhealthy fats, and artificial additives, which can disrupt the balance of gut bacteria.
Minimize intake of irritants: Certain foods and substances can irritate the gut lining, such as spicy foods, alcohol, caffeine, and artificial sweeteners. Limit their consumption, especially if you notice they affect your digestive system.
Manage stress: Chronic stress can disrupt the gut-brain axis and affect gut health. Incorporate stress-management techniques into your routine, such as exercise, meditation, deep breathing, and getting adequate sleep.
Avoid unnecessary use of antibiotics: Antibiotics can disrupt the balance of gut bacteria. Only take them when prescribed by a healthcare professional and consider probiotic supplementation during and after a course of antibiotics.
Exercise regularly: Regular physical activity promotes healthy digestion and helps maintain a balanced gut microbiome. Aim for at least 30 minutes of moderate exercise most days of the week.
Get enough sleep: Poor sleep can negatively impact gut health. Strive for 7-9 hours of quality sleep each night to support optimal gut function.
Consider probiotic supplements: Probiotics are beneficial bacteria that can support a healthy gut. Consult with a healthcare professional to determine if probiotic supplementation is right for you.
Seek professional advice: If you have persistent digestive issues or concerns about your gut health, it’s recommended to consult with a healthcare professional or registered dietitian who can provide personalized guidance.
Remember, improving gut health is a gradual process, and what works for one person may not work the same way for another. It’s important to listen to your body, make sustainable changes, and be patient as you work towards a healthier gut.
Thank you for connecting ☺️

Night routine for good health 💤

Establishing a good night routine is essential for promoting good health and ensuring restful sleep. Here’s a suggested night routine that can contribute to overall well-being:

Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep quality.
Wind Down Before Bedtime: Dedicate 30 minutes to an hour before bed to unwind and relax. Avoid stimulating activities, such as intense exercise, using electronic devices, or engaging in stressful work. Instead, opt for calming activities like reading a book, practicing gentle yoga, or taking a warm bath.
Create a Soothing Environment: Make your bedroom a sleep-friendly space. Ensure the room is dark, cool, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to block out any disturbances. Use comfortable bedding and invest in a supportive mattress and pillow.
Limit Caffeine and Alcohol Intake: Avoid consuming caffeinated beverages or foods after 5PM, as they can interfere with sleep. Similarly, while alcohol may initially make you drowsy, it can disrupt sleep patterns and reduce sleep quality later in the night.
Avoid Heavy Meals and Fluid Intake: Eating a large, heavy meal before bedtime can cause discomfort and make it harder to fall asleep. Additionally, limit your fluid intake in the evening to avoid frequent trips to the bathroom during the night.Try to eat your last meal atleast 3 hours before bed time (I recommend around 6-6.30PM)
Practice Relaxation Techniques: Incorporate relaxation techniques into your night routine to calm your mind and prepare your body for sleep. Deep breathing exercises, meditation, progressive muscle relaxation, or guided imagery can help reduce stress and promote relaxation.
Disconnect from Electronics: Power down electronic devices like smartphones, tablets, and laptops at least an hour before bed. The blue light emitted by these devices can suppress the sleep-inducing hormone melatonin, making it harder to fall asleep.
Atleast 1 hour before try to avoid screen.
Establish a Bedtime Ritual: Engage in a soothing bedtime ritual that signals to your body and mind that it’s time to sleep. This could involve dimming the lights, listening to calming music, or practicing a few minutes of gentle stretching or mindfulness.
Keep a Sleep-Friendly Routine: Establish a consistent routine by following the same steps every night. This repetition can condition your mind and body to recognize when it’s time to sleep, making it easier to fall asleep and wake up naturally.
Ensure a Comfortable Sleep Environment: Make sure your bedroom is free from distractions and comfortable for sleep. Invest in a good-quality mattress and pillows that support your body, and keep the room clean, clutter-free, and well-ventilated.
Remember, it may take time for your body to adjust to a new routine, so be patient and persistent. Experiment with different techniques and find what works best for you. If you continue to experience sleep difficulties or have concerns about your health, it’s always advisable to consult a healthcare professionals.
Thank you for connecting ☺️

Good habits for good mental well-being

 Developing good habits can significantly contribute to maintaining good mental health. Here are some habits that can promote mental well-being:

Practice self-care: Engage in activities that bring you joy and relaxation. This can include hobbies, spending time in nature, reading, taking baths, or listening to music. Prioritize time for yourself and do things that recharge your energy.

Exercise regularly: Physical activity has numerous mental health benefits. Regular exercise can reduce symptoms of anxiety and depression, improve mood, boost self-esteem, and increase overall well-being. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Get enough sleep: Prioritize getting sufficient sleep each night. Lack of sleep can negatively impact mood, cognitive function, and overall mental health. Create a bedtime routine, establish a relaxing sleep environment, and aim for 7-9 hours of quality sleep each night.

Maintain a balanced diet: Proper nutrition is essential for overall health, including mental well-being. Eat a well-balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit the intake of processed foods, sugary snacks, and caffeine.

Connect with others: Cultivate and maintain supportive relationships. Spend time with family and friends, engage in social activities, and join clubs or groups that align with your interests. Social connections provide a sense of belonging, support, and fulfillment.

Practice stress management techniques: Find healthy ways to manage stress, as chronic stress can negatively impact mental health. Explore relaxation techniques like deep breathing, meditation, mindfulness, or yoga. Engage in activities that help you unwind and relieve stress.

Set realistic goals: Establish realistic and achievable goals for yourself. Break larger tasks into smaller, manageable steps, and celebrate your progress along the way. Setting and accomplishing goals can enhance self-esteem and provide a sense of purpose.

Limit screen time: Excessive screen time, especially on social media platforms, can contribute to feelings of comparison, anxiety, and isolation. Set boundaries on your screen usage and allocate time for activities that don’t involve screens, such as reading, exercising, or spending time with loved ones.

Seek support when needed: If you’re struggling with your mental health, don’t hesitate to seek professional help. Reach out to a mental health professional who can provide guidance, support, and appropriate treatment options.

Remember, cultivating good habits takes time and effort. It’s essential to be patient with yourself and embrace a holistic approach to mental health, addressing physical, emotional, and social aspects of well-being.