Dt.Susmita Singh

30/07/2026

How do we cut through the noise when every single screen tells us something different to eat? 📱🥗
​Today, India’s biggest food challenge isn't just figuring out what to put on our plates—it’s figuring out who to trust.
​I am deeply honored to see my perspective featured in the newly released India at 100 Kilos book, as part of the Obesity: The India Insight series:
​"Today, people are surrounded by too many choices and too much noise. Every screen tells them to eat something different."
​Through my journey with Aaharikasutra and my clinical practice, my mission has always been to strip away the conflicting trends and bring back clarity rooted in trusted science and traditional wisdom. Seeing this conversation highlighted on such a meaningful platform is truly rewarding.
​A sincere thank you to Dhiksha B and Praveen Shekhar for including my voice and championing this vital dialogue.
​👉 Explore more about the book here: https://krea.in/kobi/
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28/07/2026

28/07/2026

Kya aap bhi costly exotic fruits dekh kar sochte hain ki healthy rehna sirf mehenge shauk ki baat hai? 🤔
Chaliye aaj baat karte hain Dragon Fruit (Pitaya) ki aur dekhte hain kaise humare apne Indian market ke local fruits isko easily beat karte hain! 🇮🇳

​🌵 Dragon Fruit: Kya hai iski specialty?

​Yeh antioxidants (betalains) aur prebiotic fiber se bharpoor hota hai jo digestion aur gut health ke liye bohot accha hai.

​Isme water content high aur calories low hoti hain, jo metabolism aur blood sugar ko control karne mein help karti hain.

​Lekin iska price aam Indian family ke liye daily budget mein fit nahi baithta! 💸

​💡 Budget-Friendly Indian Alternatives jo hain Asli Superfoods:

​Guava (Amrood) ➡️ Dragon fruit se bhi zyada fiber (approx 5.4g per 100g) aur Vitamin C deta hai, woh bhi bohot hi kam daam mein! Iske seeds digestion ko natural boost dete hain.
​Amla (Indian Gooseberry) ➡️ Agar immunity aur Vitamin C ki baat ho, toh Amla ka koi muqabla nahi hai. Yeh orange ya dragon fruit ke mukable kai guna zyada powerful hai.

​Jamun & Papaya ➡️Yeh local fruits antioxidants, anti-diabetic properties aur natural enzymes se bharpoor hote hain.

​Toh agli baar jab aap market jayein, mehenge imported trends ke peeche bhagne ki jagah apne local seasonal fruits ko chuney—kyunki health aur nutrition ke liye pocket heavy hona zaroori nahi, sahi choice honi chahiye! 🌱✨

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26/07/2026

🧠 Fueling the Brain: What to Eat for Peak Performance! 🧠
​Did you know our brain uses about 20% of the body's energy, even though it takes up only 2% of our weight? What we put on our plates plays a massive role in how well kids focus in school and how sharply adults perform throughout the day.
​Here are the top evidence-based foods to add to your family's daily diet for optimal brain health:

​1. Fatty Fish (Salmon, Sardines) or Plant-Based Omegas (Walnuts, Flaxseeds): Rich in Omega-3 fatty acids, these are essential for building brain and nerve cells, improving memory, and boosting learning in children.

​2. Berries (Blueberries, Strawberries): Packed with antioxidant anthocyanins, berries delay brain aging and have been shown to improve communication between brain cells and enhance short-term memory.

​3. Nuts and Seeds (Walnuts, Almonds, Pumpkin Seeds): Excellent sources of Vitamin E, healthy fats, and zinc. Walnuts specifically provide alpha-linolenic acid (ALA), supporting cognitive performance and focus.

​4. Whole Grains (Oats, Brown Rice, Whole Wheat): The brain relies on a steady supply of glucose. Low-glycemic whole grains release energy slowly throughout the day, helping kids stay attentive in class and adults stay focused at work.

​5. Leafy Greens (Spinach, Kale): Loaded with brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene, which help slow cognitive decline and support overall brain development.

​6. Eggs: A great source of B vitamins and choline—a vital nutrient that the brain uses to create acetylcholine, a neurotransmitter that helps regulate mood and memory.

​💡 Quick Tip: Swap out refined sugary snacks for a handful of mixed nuts, berries, or whole-grain treats to keep energy and concentration levels steady all day long!
​Let’s feed our brains right! 🌱✨

24/07/2026

🌧️ Keep Your Immunity Strong This Monsoon! What to Include in Your Diet and Why ☔
Monsoon brings much-needed relief from the scorching heat, but it also brings a surge in seasonal infections, digestive issues, and low immunity. High humidity during this season naturally slows down our digestive system, making it crucial to choose foods that are light, safe, and nourishing.
To stay healthy, energetic, and infection-free this rainy season, make sure to include these essentials in your daily diet:
🥗 What to Include in Your Monsoon Diet & Why
1. Freshly Cooked & Steamed Vegetables
Why? Raw salads and leafy greens carry a higher risk of bacterial contamination during the rains due to moisture. Opt for easily digestible, local gourds (like bottle gourd and ridge gourd) and always consume them well-cooked.
2. Warm Soups & Herbal Teas
Why? Sipping on warm vegetable broths or ginger-tulsi tea keeps the body warm from within, improves digestion, and protects against common throat infections.
3. Turmeric Milk (Haldi Doodh)
Why? Turmeric is packed with natural anti-bacterial and anti-viral properties. A warm glass of turmeric milk at night strengthens your immune system and helps ward off colds.
4. Roasted Corn (Bhutta) & Dry Fruits
Why? A classic monsoon favorite, roasted corn is rich in dietary fiber, which aids digestion. Pairing it with moderate amounts of dry fruits like almonds and walnuts provides sustained energy.
5. Boiled or Filtered Water
Why? Waterborne illnesses peak during the rainy season. Drinking strictly boiled or purified water is essential to keep your gut safe and healthy.
🛑 What to Avoid:
Street food and heavy fried items, which can easily upset a sluggish digestive system.
Pre-cut fruits and leftover food, as bacteria multiply rapidly in humid weather.
Prioritize your well-being this season, eat mindfully, and enjoy the beauty of the rains! 💛

24/07/2026

🌧️ मानसून में अपनी डाइट का रखें खास ख्याल! बारिश के मौसम में क्या खाएं और क्यों? जानें यहाँ ☔
​बरसात का मौसम आते ही चिलचिलाती गर्मी से तो राहत मिल जाती है, लेकिन इस सुहाने मौसम के साथ सर्दी-जुकाम, पेट खराब होना और कमजोर इम्यूनिटी जैसी समस्याएं भी घर घेरने लगती हैं। ऐसा इसलिए होता है क्योंकि नमी (Humidity) बढ़ने के कारण हमारे शरीर का पाचन तंत्र (Digestion) थोड़ा कमजोर हो जाता है।
​इस मौसम में खुद को सेहतमंद और एनर्जेटिक रखने के लिए अपनी प्लेट में इन चीज़ों को जरूर शामिल करें:
​🥗 मानसून डाइट में क्या शामिल करें और क्यों?
​1. ताज़ी और उबली हुई सब्जियां (Fresh & Steamed Vegetables):
​क्यों खाएं? कच्ची सलाद या पत्तेदार सब्जियों में बैक्टीरिया और नमी के कारण इंफेक्शन का खतरा ज्यादा होता है। इसलिए लौकी, तरोई, और परवल जैसी हल्की सब्जियां खाएं और उन्हें अच्छी तरह उबालकर या पकाकर ही सेवन करें।
​2. गर्म सूप और हर्बल चाय (Warm Soups & Herbal Tea):
​क्यों खाएं? बारिश में गर्मा-गर्म टमाटर का सूप, वेजिटेबल सूप या अदरक-तुलसी की चाय पीने से शरीर अंदर से गर्म रहता है। यह पाचन क्रिया को सुधारती है और गले के संक्रमण (Sore Throat) से बचाती है।
​3. हल्दी वाला दूध और इम्युनिटी बूस्टर्स (Turmeric Milk):
​क्यों खाएं? हल्दी में एंटी-बैक्टीरियल और एंटी-वायरल गुण होते हैं। मानसून में रोजाना रात को हल्दी वाला दूध पीने से रोग प्रतिरोधक क्षमता (Immunity) मजबूत होती है और सर्दी-जुकाम दूर रहता है।
​4. भुट्टा और ड्राई फ्रूट्स (Roasted Corn & Dry Fruits):
​क्यों खाएं? बारिश के मौसम में भुट्टा खाना किसे पसंद नहीं है! यह फाइबर से भरपूर होता है जो पाचन में मदद करता है। साथ ही, बादाम और अखरोट जैसे ड्राई फ्रूट्स शरीर को ऊर्जा देते हैं।
​5. पर्याप्त मात्रा में उबला हुआ पानी (Boiled Water):
​क्यों खाएं? मानसून में पानी के जरिए बीमारियां फैलने का खतरा सबसे ज्यादा होता है। हमेशा उबला हुआ या फिल्टर किया हुआ पानी ही पिएं ताकि पेट के संक्रमण (Water-borne diseases) से बचे रहें।
​🛑 किस चीज़ से बनाएं दूरी?
​स्ट्रीट फूड (पानी पुरी, चाट) और बाहर की तली-भुनी चीज़ों से बचें।
​बासी खाना खाने से बचें क्योंकि नमी के कारण इसमें बैक्टीरिया बहुत जल्दी पनपते हैं।
​इस बरसात, अपने और अपने परिवार के खान-पान का ध्यान रखें, हेल्दी खाएं और मानसून का पूरा आनंद लें! 💛
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22/07/2026

With Suresh Kumar Thakur – I just got recognized as one of their top fans! 🎉

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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