Real food. Real science.
Evidence-based articles on nutrition, diet plans, recipes and healthy eating habits.
The National Dish of Every 2026 World Cup Team — And nYOO's Healthier Spin
48 teams. 48 national dishes. And nYOO, our AI Chef-Bot, with a healthier take on every single one. The most delicious guide to the 2026 World Cup.
Group A — Mexico, South Africa, South Korea, Czechia: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group A team at the 2026 World Cup — and how to make each one a little healthier.
Group B — Canada, Bosnia and Herzegovina, Qatar, Switzerland: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group B team at the 2026 World Cup — and how to make each one a little healthier.
Group C — Brazil, Morocco, Haiti, Scotland: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group C team at the 2026 World Cup — and how to make each one a little healthier.
Group D — USA, Paraguay, Australia, Türkiye: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group D team at the 2026 World Cup — and how to make each one a little healthier.
Group E — Germany, Curaçao, Côte d'Ivoire, Ecuador: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group E team at the 2026 World Cup — and how to make each one a little healthier.
Group F — Netherlands, Japan, Sweden, Tunisia: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group F team at the 2026 World Cup — and how to make each one a little healthier.
Group G — Belgium, Egypt, IR Iran, New Zealand: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group G team at the 2026 World Cup — and how to make each one a little healthier.
Group H — Spain, Cabo Verde, Saudi Arabia, Uruguay: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group H team at the 2026 World Cup — and how to make each one a little healthier.
Group I — France, Senegal, Iraq, Norway: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group I team at the 2026 World Cup — and how to make each one a little healthier.
Group J — Argentina, Algeria, Austria, Jordan: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group J team at the 2026 World Cup — and how to make each one a little healthier.
Group K — Portugal, DR Congo, Uzbekistan, Colombia: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group K team at the 2026 World Cup — and how to make each one a little healthier.
Group L — England, Croatia, Ghana, Panama: National Dishes and nYOO's Healthier Spins
nYOO the AI Chef-Bot breaks down the national dish of every Group L team at the 2026 World Cup — and how to make each one a little healthier.
How nYOOtrition builds your meal plan around your diet type
nYOOTRI asks six questions — cuisines, goal, family setup, dietary needs, allergies and kitchen tools — then builds a 7-day meal plan around your answers.
Beetroot Nutrition Facts — What the Science Says
What's actually in a beetroot, what nutritionists agree on, and where the science is still cautious. Beetroot nutrition values per 100g, dietary nitrates, betalains, and how to add it to a balanced diet.
7-Day Indian Diet Plan for Weight Loss
A realistic 7-day Indian diet plan for weight loss — built around dals, sabzis, rotis and rice, not protein shakes and quinoa bowls. Vegetarian and non-vegetarian options, with portion guidance and the macro reasoning behind every choice.
Calorie Counter vs Food Diary — Which Works?
Calorie counter or food diary? Both track what you eat, but they answer different questions and demand different effort. Here's the honest comparison — and which one wins for sustainable weight loss.
Healthy Butter Chicken — The Lighter Version
A lighter butter chicken — ~30% fewer calories — that still tastes like the original. The two swaps that do most of the work, and the ones to skip.
Vegetarian Keto Diet Plan — 7-Day Indian Guide
A 7-day vegetarian keto diet plan with paneer, soya, tofu, eggs (optional) and low-carb vegetables. Built for Indian kitchens.
Mediterranean Diet Meal Plan — 7-Day Guide
A practical 7-day Mediterranean diet meal plan with breakfast, lunch and dinner. Built around olive oil, vegetables, fish, legumes and whole grains.
Indian Diet Chart for weight loss for Female
A balanced Indian diet chart for women's weight loss — protein-rich breakfasts, portion-controlled lunches, light dinners and sample 1-day plan.
Collagen: the truths and myths
What the science actually says about collagen — for skin, bones, joints, muscles, gut and weight loss. Which claims hold up, and which don't.
What are the health benefits of millet?
Millet is a gluten-free wholegrain rich in fibre and antioxidants — and it can help with cholesterol, blood sugar control and digestive health.
Benefits of yoga — mind and body
What does the research say about yoga's effects on heart health, stress, depression, sleep and flexibility? An honest look at the real benefits and the modest risks.
What are the benefits of weight bearing exercise?
Weight-bearing exercise builds bone density, muscle strength and balance — at every age. Here's what the research shows and how to start.
Best Belly Fat Exercises — What Actually Works
Can any single exercise burn belly fat? Honest answers on spot-reduction myths, the difference between visceral and subcutaneous fat, and the workouts that actually work.
Healthy and easy sweet snacks
Ten quick, healthier sweet snacks — yoghurt bites, baked sweet potato, frozen yoghurt bars and more — with full nutrition info per portion.
Help! My child is a picky eater!
Picky eating is common in children aged 2 to 5. Ten practical, evidence-based tips to help your child try new foods without mealtime battles.
Why Warm Up and Cool Down Exercises Matter
What warm-ups and cool-downs actually do — what the research says about injury risk, performance gains, muscle soreness and which stretches work best.
What are the health benefits of HIIT workouts?
HIIT — short bursts of intense effort with rest in between — boosts fitness, fat loss and metabolic rate in less time than steady-state cardio.
What are the health benefits of walking everyday?
Walking is free, low-impact and one of the easiest ways to hit weekly activity targets — with real benefits for the heart, mood and weight.
How are exercise and mental health linked?
Exercise triggers endorphin release and neurogenesis in the hippocampus — boosting mood, memory and protecting against depression and dementia.
What is the best time to exercise?
The best time to exercise is the time you'll actually stick to. Morning has metabolic perks; evening can aid sleep. Here's the science.
What should I feed my 1-year-old?
A 1-year-old needs 3 meals plus 2-3 snacks daily, with whole milk, soft proteins, fruit and veg, and starchy foods. Here's the breakdown.
B Vitamins — Everything you need to know
A clear guide to the B vitamin family — what each one does, signs of deficiency, safe upper limits, and the foods that get you there without supplements.
Does drinking infused water have health benefits?
Lemon, cucumber and methi water — do infusions add real health benefits, or is it the water itself doing the work? Here's what the research shows.
Rethinking your drink to help weight loss
Sugary drinks add hidden calories that derail weight loss. Here's how water, milk, fruit juice, sports and energy drinks compare — and what to swap.
What are the health benefits of eating mango?
Mango is rich in vitamins A, C and fibre, and brings real benefits for heart, eye, immune and digestive health when eaten in moderation.
Is Fish Safe to Eat? Heavy Metals Explained
Fish is a healthy source of protein and omega-3s, but mercury build-up is a real concern in some species. Here's what's safe, what to limit, and the pregnancy advice.
Do tomatoes cause kidney stones or is it a myth?
Tomatoes are blamed for kidney stones, but the oxalate content is low. Here is what the evidence says and how to actually lower stone risk.
What is the role of iron in the body?
Iron makes red blood cells that carry oxygen. Daily requirements, best food sources, and how vitamin C boosts iron absorption.
Food waste is becoming a problem in India
Why food waste is rising in India, what's driving it, and the changes households and corporations can make to cut it back.
How to stop eating just because you are bored
Boredom eating is common but breakable. Three questions to ask yourself, plus mindful-eating techniques to build a healthier relationship with food.
Is the Ayurvedic diet backed by science?
The Ayurvedic diet is one of the oldest eating patterns still followed today — but is it backed by science, and will it help you lose weight?
Why should you drink more water?
Most of us drink too little water — and that hits energy, concentration and exercise performance. Here's how much you need and easy ways to drink more.
10 Popular Whole Grains and Their Health Benefits
What whole grains do for your gut, heart and blood sugar — plus a side-by-side nutritional comparison of the 10 most common grains.
Nutrition facts about India’s 3 most popular beans
Kidney beans, chickpeas and mung beans — protein, fibre, vitamins and minerals per 100g, plus how to prepare each one safely.
Are roti and rice healthy for you?
Roti vs white rice — which is healthier? Side-by-side nutrition comparison covering fibre, protein, B vitamins, calcium and iron, with the verdict at the top.
Are soya beans good for you?
What soya beans actually do for your health — heart, cholesterol, menopause, bone health — plus the sustainability concerns you should know about.
Iodine deficiency
Iodine deficiency affects 2 billion people worldwide. Sources, daily requirements, symptoms and how to ensure enough iodine in your diet.
The challenges of food in space
How astronauts eat in microgravity — the engineering challenges of designing food that is nutritious, safe, light and enjoyable on long missions.
What is a low FODMAP diet?
A low FODMAP diet temporarily restricts certain short-chain carbohydrates to help identify food triggers in IBS — only under dietitian supervision.
What does ‘gut health’ really mean?
Gut health refers to the trillions of microbes in your gut — your microbiota. Here's what it actually does, and how diet shapes it.
Vegetarian vs Non-Vegetarian protein face-off
Can a plant-based diet meet your protein needs? Yes — here is how amino acids work, what to pair, and the best sources for both vegetarians and meat-eaters.
Does following a healthy diet slow ageing?
Can a healthy diet really slow ageing? Here's what the research on fruit, vegetables and polyphenols says about healthy ageing.
What constitutes a healthy diet plan for an athlete?
What an athlete's diet really needs — carbohydrates for fuel, protein for recovery, electrolytes for endurance, and timing rules around training.
Does following a keto diet plan lead to weight loss?
The keto diet typically produces rapid early weight loss by forcing the body into ketosis. Here's the science, the pros, the cons and whether it's right for you.
Can your diet influence the quality of your sleep?
Yes — what you eat and drink, and when, affects your sleep quality. Here's what the research says about carbs, caffeine, alcohol and the circadian rhythm.
Fibre Benefits and How to Eat More of It
Fibre supports digestion, weight maintenance and heart health. Here's how much you need, the best sources, and simple swaps to eat more every day.
What are the health benefits of khichdi - Weight loss?
Khichdi — rice and lentils together — is high in fibre, plant protein and minerals. Here's why it can be a useful part of a weight-loss diet.
What are the benefits of raw garlic?
What does the research actually say about raw garlic — blood pressure, cholesterol, immunity, and the question of whether cooked garlic loses its benefits.
What are the health benefits of ramphal fruit?
Ramphal (custard apple, bullocks heart) is high in vitamin C and potassium. Here's what the research supports — and which claims are overblown.
What are antioxidants?
What are antioxidants, how do they affect health, and how do you actually get them through diet? Plus — do antioxidant supplements work?
Cooking Oils — Which Is Best for Your Health?
Olive, avocado, coconut, ghee, butter — how each cooking fat performs on smoke point, saturated fat content and heart-health markers, with the honest verdicts.
What is vitamin D?
Vitamin D matters for bone, muscle and immune health. Here is how much you need, why deficiency is so common, and how to top up safely.
Healthy diet plan for night shift workers
Night shifts disrupt your circadian rhythm and food choices. Here's a healthy night shift diet plan to support energy, mood and long-term health.
Mediterranean Diet for Weight Loss — What the Science Says
The Mediterranean diet is backed by strong evidence for heart health, lower diabetes risk and weight loss. Here's why it works and how to follow it.
Kashmiri Fish - traditional and healthier version
Healthier Kashmiri Fish (Gaadh) recipe — 174 calories lower per portion than the traditional version. High-protein, easy to cook, full of flavour.
Sugar Intake and Weight Loss — A Practical Guide
Cutting added sugar is one of the simplest weight-loss wins — here is how much is too much, why it matters, and practical swaps that stick.
How can you control your hunger pangs
Hunger pangs are usually caused by low protein, low fibre, dehydration or refined carbs. Practical, evidence-based ways to control hunger for weight loss.
Shahi Tukda - traditional and healthier version
Two Shahi Tukda recipes side by side — the traditional ghee-fried version and a lighter swap that cuts roughly 76 calories per serving.
Learn how to understand nutrition labels
A plain-English guide to UK nutrition labels — traffic-light front-of-pack, reference intake, ingredient lists, traceability and use-by vs best-before.
Weight loss without exercise - possible or not?
Yes, weight loss without exercise is possible — but diet plus activity gives better, longer-lasting results. Here's what the research shows.
Intermittent Fasting for Weight Loss
Intermittent fasting works for some — but studies show it produces similar weight loss to standard calorie restriction. The three main IF styles compared.
Indian Diet Plan for Weight Loss (Free PDF)
How to lose weight well? Developed by our in-house Registered Dietitian, this easy to follow Indian Diet Plan for Weight Loss is a great start. Supplemented with an active lifestyle gets best results. Free download available.
Traditional Mutton Stew and A Healthier Version
Khadey Masala ka Gosht — a slow-cooked mutton stew that almost cooks itself, plus a lighter version that saves around 98 calories per serving.
Achari Baingan — a Punjabi pickled-spice aubergine
Achari Baingan recipe — aubergine in a Punjabi pickling-spice masala with fennel, mustard, fenugreek, nigella, cumin and dry mango powder. Serves 4. About 45 minutes start to finish.
What are the proposed benefits of curry leaves?
Do curry leaves really stop hair loss, lower cholesterol or aid weight loss? Here's what the research actually shows — and how to use them sensibly.
Masoor Dal
A quick, everyday red lentil dal — ready in under 30 minutes, four servings, with everyday Indian pantry ingredients.
Traditional Bread and Butter Pudding
A classic British bread and butter pudding — buttered bread, mixed fruit, soft brown sugar and a hint of nutmeg, baked until golden.
Shab-Degh
Classic Awadhi Shab-Degh recipe with koftas, nargisi kofte and winter root vegetables — slow-cooked the old-fashioned way.
What makes up the best diet?
A healthy diet is balanced across the three macronutrients — carbs, protein, fat — plus vitamins, minerals and water. Here's the basics.