With the busy and sedentary lifestyles of people, it’s easy to get sick given unhealthy food habits. Most of us depend on junk and fast foods, instead of ingesting healthy home-cooked food.  According to the facts, India has 24 per cent of the world’s population. In order to boost health and inspire people to eat healthily, there needs to be solutions that can guide them in consuming a balanced diet.

This Nutrition Calendar contributed by Manoj Kutteri, Wellness Director at Atmantan Wellness Centre, takes you through the importance of key elements of nutrition across a seven days program where you can enhance your diet and take care of your health!

The seven days of the calendar focuses on eating the seven key elements of nutrition for getting the essential vitamins, proteins and minerals. Here is how you can enhance your nutritional diet!

Cereals: Rice, Wheat, Jowar, Barley, Ragi, Bajra, etc.


Cereals are important sources of energy, carbohydrate, protein and fiber. Cereals contain riboflavin, iron and thiamine known to be important Vitamin B and Vitamin E micronutrients. This needs to be consumed in minimum quantities.

Pulses & Legumes: Beans, Rajma, peas, black grams, Bengal grams, lobia, lentils etc.

pulses legumes

Pulses are low-fat sources of protein. With a low glycemic index, pulses contain double the protein as cereals. They have rich potassium content and are high in Vitamin C. it is healthier to have them after sprouting.

Dairy Products: Milk, butter, curd, cheese, paneer, cottage cheese, etc.

dairy products

High dose of protein, energy, calcum and vitamins. Dairy products are essential for stronger bones, healthier teeth and balanced growth for a vegetarian. Curd and cottage cheese are also good probiotics.

Fruits & Vegetables: Apple, Banana, Papaya, Mango, Carrots, Tomato, gooseberry, Lady finger, Spinach, Berries, etc. and other leafy vegetables.


Fruits and vegetables are natural sources of vitamins and minerals for the body. While green leafy vegetables are high in iron, potassium, and magnesium, the citrus fruits and vegetables give a dose of Vitamin C and Vitamin D. They also provide ample fibre to add roughage to the food and contain a variety of anti-oxidants.

Nuts & Seeds: Almonds, pumpkin seeds, cashew, coconut, groundnut, flax seeds, etc.

nuts nutrition

Known for good fats and high calcium content, nuts and seeds are fibrous and healthy for nutritional balance. They have good amounts of calcium and vitamins. These Monounsaturated fat (Omega 9) are essential to balance healthy cholesterol levels.

Meat and Eggs: Eggs, meat, fish, chicken etc. Meat and eggs have high amounts of protein, fat and iron, vitamins and minerals.

It is a major source of energy that helps build stronger muscles.

Oils Vegetable: oil, ghee, groundnut oil, olive oil etc

Naturally extracted oils have essential fatty acids and a good dose of vitamins. They supply energy and maintain the body’s metabolism. Certain oils also help in maintaining a healthy heart

P.S. Water- the resource of life is one of the most nutritional drinks. About 3-4 litres of water daily is important for healthy and nutritional living.

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What you need to know!

This calendar is essential as it focuses on curbing the problem of malnutrition, aiding a sustainable living, and adopting a healthier lifestyle. While the world struggles with food safety and wastage of resources, it is important to educate and spread awareness about the quality of food and its preservation.