Areas Pooja Works In / Indian Kitchen

Everyday Indian Meal Planning

Practical meal planning for Indian kitchens, family routines, festivals, eating out, and sustainable habits.

Work with Pooja Read all articles

Who this is for

Busy families
People tired of generic diet charts
Vegetarian or mixed-diet households
Festival and eating-out challenges
Wanting healthier Indian meals without losing familiar foods

How nutrition fits in

Balance cereals, pulses, vegetables, fruit, nuts, dairy, and oils
Improve protein and fibre without overcomplication
Plan weekly meals and snacks
Make festive and restaurant eating less chaotic
Use NIN-DGI 2024 targets practically

Start here

Whole-Food, Plant-Forward Eating — a practical guide

Dec 3, 2019

A practical guide to plant-forward eating — what it means, how to build a balanced plate, where people slip up, and what to read next on each nutrient and pattern it touches.

10 On-the-Go Healthy Eating Ideas for Busy Days

Dec 3, 2019

Quick, portable snack and mini-meal ideas that make it easier to eat well on busy days.

Finding Comfort (and Health) in Every Grain of Biryani

Jul 7, 2025

A dietitian's practical guide to making biryani lighter and more balanced at home — smart oil use, rice swaps, veggie boosts, and the digestive benefits built into the spices.

What Kerala's Traditional Sadhya Teaches Us About Sustainable Nutrition

Jun 19, 2025

The Kerala Sadhya as a case study in nutritional wisdom — dietary diversity, fermentation, seasonality, and a zero-waste serving system that modern nutrition science now validates.

Post festival blues

Oct 29, 2019

Gentle, practical tips for getting back into routine after festive overindulgence without guilt or extreme restriction.

Malt Mania

Oct 5, 2019

A closer look at malt-based health drinks, what they contain, and why marketing claims deserve a second look.

Preservatives in food

Sep 28, 2019

Learn the difference between natural and artificial food preservatives and why context matters more than fear-based messaging.

Vegan Nutrition: Key Nutrients to Plan For

Mar 1, 2020

A practical guide to the nutrients vegan diets need extra planning for, including B12, iron, calcium, vitamin D, iodine, and omega-3 fats.

Useful tools

Water Intake Estimator

~2 L/day NIN-DGI baseline plus body-weight individualisation.

Open tool →

From the glossary

Ultra-processed Foods (UPFs)Industrially-formulated foods made from refined ingredients and additives — biscuits, packaged snacks, cold drinks, instant noodles, sweetened breakfast cereals, packaged juices, and most malt-based 'health drinks' — that ICMR-NIN 2024 advises Indians to minimise.

What working with Pooja looks like

Pooja is a Registered Dietitian in private practice, focused on practical, sustainable nutrition for everyday life. Online consultations, available across India and internationally.

A consultation is a personalised review of your history, labs, current eating pattern, and goals — followed by a written plan you can take away. Plans are designed to fit Indian kitchens and real schedules rather than abstract calorie targets.

Want meals that work for your household, not just a chart?

Pooja can help turn nutrition goals into a practical weekly food routine your family will actually eat.

Work with Pooja