1. Wellness
    2. All about Nutrition!
    3. 21-DAY NUTRITION CHALLENGE | Happening Now!

    All about Nutrition!

     21-DAY NUTRITION CHALLENGE | Happening Now!

    All about Nutrition!

    21-DAY NUTRITION CHALLENGE | Happening Now!

    It is never too late to start focusing on your health. This National Nutrition Week, ParentCircle has created an exciting 21-day Nutrition Challenge exclusively for YOU.

    The 21-day Challenge will change the way you eat! We are here to help you build healthy eating HABITS.

    Still not convinced? Here are more reasons:

    By taking part in the 21-day Nutrition Challenge, your family will -
    · Build mindful eating habits
    · Make healthier food choices
    · Enjoy the benefits of eating healthy

    So, what are you waiting for? Take up the 21-day challenge to experience powerful little changes, step-by-step, inside out.

    Let's Stand by Each Other

    If you start from Day #1, that’s GREAT! And if you start later, that’s GREAT too! All you have to do is start from Day #1 Challenge.

    Wouldn’t it be great if you never missed a day? But if you do, don’t give up. Just continue from where you left. We will be with you all the way :)

    So, let’s all get off to a good start.

    If you have any queries related to the 21-day Nutrition Challenge, feel free to contact us.
    Customer service number: 9840671024

    ... more


    Team ParentCircle 6 days ago

    Hurray! Congratulations!

    You have reached the last day of 21-day Nutrition Challenge.

    We hope it was a great experience for you and we love to know all about it. So, here’s what we have for you – the classic game of BINGO.

    All you need to do is -

    1. Download the BINGO card
    2. Tick mark the challenges you have you completed
    3. Share the BINGO card in the comments section here
    4. Write a few words on how the 21-day Nutrition Challenge has transformed you. Even little steps and tiny gains will take you a long way in your journey towards healthy eating. WIN EXCITING GIFT VOUCHERS!

    Team ParentCircle 6 days ago


    Nuts and seeds are one of the healthiest snack options.

    Here's why -
    * They are easily available, ready to eat, and easy to store.
    * They are packed with vitamin E, zinc, selenium, and omega-3 fats.

    Note: Nuts and seeds are also packed with calories. So, it's best to eat limited portions, say a handful.

    For extra crunch, add seeds and chopped nuts to salads, yogurt and porridge.

    Team ParentCircle 7 days ago


    Fruits and vegetables are not only a great way to add color to your plate, but also to your life.

    Go to the market as a family and pick out new fruits and vegetables from the wide variety available.

    You can even create a challenge for your family to see who tries the greatest variety of fresh fruits and vegetables.

    Team ParentCircle 8 days ago

    Bored of having plain roti every day?

    Here's how you can add color to your roti -

    Add chopped, grated or pureed vegetables while kneading the dough. This will not only enhance the color and appearance of the roti, but also improves its nutritive value.

    What vegetables can be added to roti?

    Spinach, methi leaves, carrot, beetroot, radish, cauliflower, broccoli, cabbage, etc.

    Team ParentCircle 9 days ago


    High levels of salt in the diet can have negative health outcomes like high blood pressure, heart disease, and stroke.

    Here's what happens to your body when you cut back on salt -
    * Normal blood pressure
    * Lower risk of heart disease
    * Weight loss
    * Healthy organs
    * No/fewer headaches
    * No unhealthy food cravings

    Team ParentCircle 10 days ago

    Soup is a cozy comfort food for the soul.

    Benefits of soup -

    • Low in calories, but high in nutrients
    • Easy and tasty way to increase vegetable intake

    Note: Go for homemade vegetable-based and meat-based soups. But avoid using thickening agents like heavy cream and cornstarch.

    Selvakohilagandhi K 10 days ago

    I join and follow

    Team ParentCircle 10 days ago

    @Selvakohilagandhi K Please do share your experience with us :)

    Team ParentCircle 11 days ago

    Strong immunity is of utmost priority in the current scenario.

    Easy-to-prepare drinks made with ingredients in your kitchen can help boost immunity.

    Here's why -
    • Spices and condiments like cinnamon, cardamom, ginger, and turmeric have anti-inflammatory, antiseptic, and antibacterial properties that fight infections.
    • Herbs like tulsi (Basil), ajwain leaves, and mint can also be used to prepare immunity-boosting drinks.

    Aahana Bansal 12 days ago


    Team ParentCircle 12 days ago

    @Aahana Bansal Yay :) Please do share your experience with us

    Team ParentCircle 12 days ago


    Processed foods may taste good and maybe inexpensive. But there is a huge price to pay - poor health!

    Here's why -

    • Processed foods and ready-to-cook foods are high in added sugar, preservatives, trans fats, and low in fiber and nutrients.
    • Carbonated beverages are loaded with sugar, artificial sweeteners, and color!

    Choose healthy, home-cooked foods which are not only loaded with nutrients but also love and warmth.

    Team ParentCircle 13 days ago


    Fat is an essential part of a healthy, balanced diet.

    Here's the truth about fats - the good and the bad:

    • Good fats present in nuts (almonds, walnuts), seeds (flaxseeds, chia seeds), avocado and fish not only nourish the body, but also reduce bad cholesterol levels.

    • Bad fats are trans fats are present in deep-fried foods, bakery products like cakes, puffs, and muffins. They can increase bad cholesterol levels and risk of heart disease.

    Team ParentCircle 14 days ago


    Refined sugar and artificial sweeteners have a lot of negative health effects like diabetes, obesity, poor immunity, premature aging, even cancer. So, avoid refined sugar for a long, healthy life.

    If you have a sweet tooth, you can replace refined sugar and artificial sweeteners with jaggery, coconut sugar or date palm sugar.

    Team ParentCircle 15 days ago

    Challenge #12

    Not able to sleep even after a tiring day?

    Let chamomile tea come to the rescue!

    Slowly sip on a cup of hot chamomile tea before bedtime and it'll do the trick!

    Chamomile tea helps you relax and fall asleep. It’s the perfect caffeine-free drink to have before bedtime!

    Team ParentCircle 19 days ago

    Challenge #8

    ‘When’ you eat is as important as ‘what’ you eat. Ending the last meal of the day around sunset has a lot of benefits -
    • Improves sleep
    • Prevents digestive problems
    • Prevents weight gain

    So, sync your body's cycle with nature's cycle.
    Enjoy your twilight suppers.

    Vidhya 16 days ago

    @Team ParentCircle So is it around 7Pm

    Team ParentCircle 15 days ago

    @Vidhya Yes, around 7:00 p.m.

    Team ParentCircle 16 days ago

    Challenge #11

    Probiotics contain good bacteria (live) that keep the gut healthy.

    Here are the benefits of probiotics:
    • Help improve digestion
    • Prevent digestive problems
    • Help in weight loss
    • Boost immunity

    Enjoy a cup of fruit yogurt or a refreshing glass of lassi/buttermilk to increase your probiotic intake.

    Team ParentCircle 17 days ago

    Challenge #10

    Did you know it takes 20 minutes from the time you start eating, for your brain to send out signals that you are feeling full?

    Eating slowly -
    • Helps you avoid overeating
    • Helps you consume fewer calories
    • Improves your digestion
    • Helps you lose weight

    So, set aside at least 20 to 30 minutes for each meal and practice the art of eating slowly!

    Team ParentCircle 18 days ago

    Challenge #9

    Millets are an ideal alternative to white rice and roti.

    Here's why -
    • Keeps you feeling full for a long time
    • Controls blood sugar levels
    • Improves digestion as they are high in fiber
    • Are rich in vitamins, minerals and, antioxidants

    You can replace rice with millets to make idly, dosa, khichadi, pongal, sweets, etc.

    Team ParentCircle 20 days ago

    Challenge #7

    Snacking on a banana 10 minutes before a workout is the best thing to do. Here's why.

    • It’s easy to digest
    • It helps increase energy and endurance levels during exercise
    • It’s a good source of potassium which helps prevent muscle cramps

    Team ParentCircle 21 days ago

    Challenge #6

    Drinking water is not the only way to stay hydrated.

    Here are some interesting alternatives to plain water:
    • Enjoy a glass of buttermilk or a bowl of soup
    • Try adding citrusy flavors – add slices of lemon and orange to your water bottle and let it infuse
    • Replace carbonated beverages and sports drinks with tender coconut water

    Team ParentCircle 22 days ago

    How is the challenge going on?
    We'd love to see pictures of you doing the Nutrition Challenge. Post the pictures in the comments section. Also, share your experience with us. :)

    Team ParentCircle 22 days ago


    Who doesn't love to snack!
    Why not go for healthier snack options like fox nuts or makhanas?

    Here’s why - fox nuts are high in protein and low in calories.
    So, the next time you have a family movie night, munch on a bowl of crunchy makhanas instead of butter popcorn!

    Team ParentCircle 23 days ago

    Challenge #4

    The best time to have fruits is at least 30 minutes before a meal.

    Here’s why –
    Fruits are high in fiber and water; therefore, make you feel full for longer.
    Fruits also help the body absorb the maximum amount of vitamins and minerals.

    If you are not a fan of fruits, begin including fruits by starting small.

    For example, add slices of banana to your cereal or oats and munch on a handful of grapes during the day.

    Remember to eat whole fruits and not juice them (juicing removes fiber content).

    Team ParentCircle 24 days ago

    Here’s what you would require for the Nutrition Challenge next week. Stock up your kitchen with the ingredients mentioned below.

    Millets - Foxtail or barnyard or little millet
    Fruits - Lemon, orange, banana
    Vegetables - Microgreens and your some of your favorite vegetables
    Dairy - Buttermilk, curd, yogurt
    Beverage - Chamomile tea


    Rajesh 24 days ago

    @Team ParentCircle Thanks for the great information

    Team ParentCircle 24 days ago

    Challenge #3

    Did you know that an adult must eat at least 2 to 2.5 cups of vegetables a day (excluding root vegetables like potatoes)?

    Here’s why - vegetables are high in fiber, vitamins, minerals, and antioxidants that fight against diseases.
    Reap the benefits of adding more vegetables to your meals!

    Here are the guidelines for children:
    2 - 8 years - 1 to 1.5 cups
    9 - 18 years (girls) - 2 to 2.5 cups
    9 - 18 years (boys) - 2 to 3 cups
    19 + years - 2 to 2.5 cups

    Team ParentCircle 25 days ago

    We hope that you are enjoying taking part in our 21-day Nutrition Challenge. It would be great if you could share your experience with us :)

    Team ParentCircle 25 days ago


    Salad – the simplest, yet healthiest addition to your meal.
    Here’s why - because they are low in calories, and high in fiber, vitamins, minerals, and antioxidants. A perfect way to avoid unhealthy cravings.

    You can also make a wholesome salad meal. To a bowl of colorful vegetables like red/yellow capsicum, tomato, onion, cucumber, and greens, add slices of boiled eggs, sprouts, and nuts for protein and healthy fats.

    Team ParentCircle 26 days ago

    Challenge #1

    Breakfast - the most important meal of the day.
    Make it a high-protein meal. Here’s why - because it takes a while to digest and keeps you feel full for longer.

    Eggs – think of a delicious omelet loaded with spinach and mushroom.

    Oats (½ cup) soaked overnight in milk (1 cup) – garnish with nuts and fruits.

    Peanut butter – a generous spread over warm toast topped with slices of banana.

    Refuel your body. Kick-start your metabolism. Keep your blood sugar levels in control.