Eat Smart. Live Fit.

Sleeping 5 hours or less is linked to a 37% higher risk of type 2 diabetes — even in lean adults. Where the hours leak and five fixes you can start tonight.

Walking is great — but WHO also asks for muscle-strengthening work. Here is the dose linked to the lowest risk of dying early, and how to do it at home with a thali-friendly diet.

You don’t need 10,000 steps to benefit — but you do need to stop sitting. What a 15-cohort Lancet analysis says about steps, and where your steps disappeared.

31% of Indian teenagers are vitamin B12 deficient. B12 is made by bacteria, not plants — so where does a vegetarian get it, and how much do you need?

A six-state study found that 58% of Indian children and teens had low vitamin D. Here is why a sunny country is short of the sunshine vitamin — and five practical fixes.

Sleep an extra 1.2 hours and people ate 270 fewer calories a day. Short sleep also raises insulin resistance before any weight gain shows up. Five fixes you can start tonight.

India argues about protein, but fibre is the nutrient actually going missing. ICMR-NIN’s own portions add up to about 38 g a day — here is how to get there without a sachet.

Ultra-processed food sales in India grew from ₹723 billion to ₹2,535 billion in ten years. See where the packet hides in your kitchen and five swaps to start tonight.

Urban North Indians eat about 45.9 g of visible fat a day against a 25–30 g guideline. Where the extra oil hides, why reused frying oil matters, and five ways to cut back.

Cereals supply 50–70% of an Indian’s daily calories against a recommended ceiling of 45%. One simple swap — millets for part of your rice — can lower the glycaemic index of your plate.