Food and nutrition guides
Simple, sourced guides to what is in everyday Pakistani food: calories, protein, iron, fibre, vitamins and the seeds and drinks people ask about. Urdu names are included so you can find them in your kitchen and bazaar.
Calories and portions
Nutrients and deficiencies
Protein-rich Pakistani foods
Grams of protein in eggs, daal, chicken, milk and more.
Read more →Iron-rich foods and anaemia
Signs of iron deficiency and Pakistani foods high in iron.
Read more →Vitamin D deficiency
Symptoms, sunlight, foods and when tablets are needed.
Read more →Vitamin B12 foods and deficiency
Who is at risk, foods, and when tablets are needed.
Read more →Fibre-rich foods for constipation
High-fibre desi foods and a plan for qabz.
Read more →Seeds, grains and drinks
Oats (jau) in Urdu and how to eat them
Oats for weight loss and sugar control, with desi recipes.
Read more →Chia seeds and tukh malanga
Chia vs tukh malanga, benefits and how much to eat.
Read more →Flaxseed (alsi) benefits
Alsi for cholesterol, constipation and weight, and how much.
Read more →Seeds guide: pumpkin, til, methi, sunflower
Benefits and daily amounts of common seeds in Urdu and English.
Read more →Green tea and black coffee
Do they help weight loss? Benefits, limits and timing.
Read more →Moringa (sohanjna) benefits
What the evidence says about moringa powder.
Read more →Gond katira benefits
Summer drink facts and myths about weight.
Read more →Apple cider vinegar
Does it help weight loss or sugar? Safe use.
Read more →Diet for stomach problems
Want a plan made for you?
These guides are general. A dietitian looks at your reports, weight, routine and medicines and makes a chart with the food you already cook.