National Nutrition Week 2025: Healthy Families, Happy Futures

Day 5 | Recipe

VEGETABLE ADAI

Wholesome, protein-packed mini dosa-like bites.

Ingredients:

• 1/2 cup mixed dals (toor, moong, chana — soaked for 2 hours)

• 2 tbsp rice (soaked)

• 1 green chilli (optional, skip for kids)

• 1/2 inch ginger

• 2 tbsp grated veggies (carrot, beetroot) 

• 1 tbsp chopped spinach

• Salt to taste

• Ghee or oil for cooking

Method:

• Grind dals + rice + ginger (and chilli if using) to a thick batter.

• Add grated veggies (carrot and beetroot) + chopped spinach and salt to the batter.

• Heat a pan, pour batter into a thick pancake shape.

• Cook on both sides with a little ghee.

• Once cooled, cut into squares or triangles (optional).

Tips:

• Serve with jaggery, ghee or plain.

• Tastes good even when cold.

Day 4 | Health Benefits 

Delicious and versatile pumpkin seeds are small but mighty, loaded with nutrients that fuel your body and support overall wellness. You can enjoy them roasted as a quick snack, sprinkle them over salads, mix them into yogurt or smoothies, or even add them to baked goods for a crunchy, nutritious boost.

Day 3 | Activity 

Food labels often hide ingredients under different names, making products seem healthier than they are. Sugar, for example, can appear as corn syrup, dextrose, or fruit juice concentrate, while salt may be listed as MSG or sodium nitrate. Unhealthy fats often show up as hydrogenated oils or shortening, and other terms like 'natural flavors' or 'modified food starch' can disguise additives. Learning to spot these hidden ingredients helps you make smarter, healthier food choices.

Here's a fun activity to help you learn the names of the hidden ingredients in food labels.

Find the 7 hidden ingredients in food labels!

Take a screenshot of the activity and use the editing tools to mark the hidden words. Once you find all the 7 hidden ingredients in food labels, share your screenshot by clicking on the reply button.

Day 4 | Health Benefits 

Pomegranate is packed with antioxidants, fiber, and iron, it boosts immunity, supports heart health, aids digestion, and promotes glowing skin. Enjoy it fresh, in salads, or in smoothies for a delicious, nutritious boost!

Day 3 | Tip of the Day

Take a quick look at the first three ingredients on any food label—they make up most of what’s inside! If you see whole grains, fruits, or other natural items at the top, it’s usually a healthier choice. But if sugar, refined flour, or oils show up first, it’s a sign to think twice. This simple habit helps you bring home better foods for your family.

Day 2 | Activity

Using safe cookware helps keep your food pure, healthy, and free from harmful chemicals. Options like stainless steel, cast iron, ceramic, and glass preserve nutrients, enhance taste, and last for years. Safe cookware ensures that every meal prepared at home is not just delicious, but also nourishing for the whole family.

Here's a fun activity to help you learn the names of some healthy cookware options.

Find the 8 hidden healthy cookware options! 

Take a screenshot of the activity and use the editing tools to mark the hidden words.

Once you find all the 8 hidden healthy cookware options, share your screenshot by clicking on the reply button.

Day 2 | Tip of the Day 

For safe and wholesome meals, choose toxin-free cookware like cast iron, clay, or stainless steel. These traditional, durable options don’t leach harmful chemicals into your food and also help retain nutrients. Making the switch to safe cookware is a simple step toward healthier cooking and a healthier family.

Day 1 | Tip of the Day 

Simple tasks like washing vegetables, stirring, or mixing salads make the kids feel included and capable. These small moments not only spark their interest in food but also build their lifelong cooking skills. Above all, it makes them feel useful and responsible. 

Day 1 | Tip of the Day 

Gather around the table once a week to sit together and plan your meals. Encourage everyone to share their favorite dishes, suggest new ideas, and discuss healthy options. When kids are involved in contributing to the menu, they feel valued and look forward to mealtimes with excitement. It’s a simple way to spark conversations, teach healthy habits, and create lasting family memories around food.