September Issue by nutritioninsights

NUTRITION LABELLING

SEPTEMBER ISSUE 2020

TEAM EDITOR IN CHIEF / BANSARI RAO MANAGING EDITOR / SONU MISHRA, DVIJ MEHTA ARTIST / MANSI RAO GORADIA WEBSITE / SOFTSIMPLICITY PUBLISHING DIRECTOR / BANSARI RAO CONTRIBUTORS / DR. MEENA GODHIA, RASHIDA VAPIWALA, SAYALI NAIK, RUCHITA MAHESHWARI, MADHAVI SATHE, POOJA JAIGIASI, SUCHITA K.S, SNEHA KAMAT.

Email - nutritioninsights01@gmail.com www.nutritioninsights.in

editor's note

Nutrition label or a food label is one of the

Hence this September issue talks about all the

most neglected description on a food packet.

basic information required for reading a

Nutrition labels describe the nutrient content

food/ nutrition label, in order to make an

of a food and are

intended to guide the

informed choices for the customer while

consumer in food

selection. The nutrition

buying

food

product,

which

helps

information provided must be selected on the

themselves to be emotionally and physically

basis

healthy.

consistency

recommendations,

with also

dietary a

legal

During these times where multiple information

requirement for many reasons which helps

is freely available it is very important for one

consumers to make informed choices about

to make a right choice for a healthy living!

the food they buy.

Hope this small initiative by our team will help

But for a layman when it comes to reading a

consumers make right chocices!

food label or a nutrition label the knowledge is limited only to seeing expiry dates, and all the other information written are usually ignored.

BANSARI RAO EDITOR IN CHIEF

FOOD NUTRITION LABELLING

NUTRITION INSIGHTS MAGAZINE

TABLE OF

Contents

04 07 12 15 16

What is a Food Label? BY - DR. MEENA GODHIA

Wht is it so critical to read food labels post COVID-19 BY - RASHIDA VAPIWALA Athletes guide to reading a food nutritional label BY - SAYALI NAIK Why Read a Nutritional Label BY - RUCHITA MAHESHWARI RECIPES BY- MADHAVI SATHE POOJA JAGIASI SNEHA KAMAT

NUTRITIONINSIGHTS.IN

What is a Food Label? BY DR. MEENA GODHIA FORMER ASSOCIATE PROFESSOR,FOOD, NUTRITION AND DIETETICS SIR VITHALDAS THACKERSEY COLLEGE OF HOME SCIENCE,SNDT, JUHU MUMBAI

One of the important and crucial aspects of food and beverage packaging is called a

sets

“food

information

information for the safety of the consumer

related to the food product and even the

It avoids chaos in the minds of consumers,

producer of that product.

traders, manufacturers, and investors, and

This is very vital information which serves

hence every packaged food article has to

the following purposes

be labeled It serves as a primary link of

label”

which

gives

standards

for

food.

Provides

1. Sets standards for food.

communication between the manufacturer

2. Provides information for the safety of

and consumer. Enable citizens to know

the consumer. It avoids chaos in the

more about the composition of food

minds

products, so that they can make informed

consumers,

traders,

manufacturers , and investors, and

choices.

hence every packaged food article has

WHAT IS THE NUTRITIONAL

to be labeled.

INFORMATION ON A FOOD LABEL??

3. It

serves

communication

primary between

link

of the

manufacturer and consumer. 4. Enable citizens to know more about

According to the proposed draft of Food Safety

and

Standards

(Labelling

and

Display) Regulations, 2011 the packaged food companies will need to declare

the composition of food products, so

nutritional information such as calories

that they can make informed choices.

(energy), Saturated fat, trans-fat,

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added sugar, and sodium per serving on

energy value in kcal;

the front of the pack. The food labels will

the amounts of protein, carbohydrate

also

(specified in a quantity of sugar) and

declare,

contribution

per to

serve

RDA

percentage

(recommended

fat in gram (g) ;

dietary allowance) on the front of the

the amount of any other nutrient for

pack. The basis for stating amounts not

which a nutrition or health claim is

exceeding

Dietary

made: If a health claim of ‘trans-fat-

Allowance (RDA) or % dietary value (DV)

free’ may be made then the trans fat is

is based on ICMR-NIN references for the

less than 0.2 gm per serving of food

Indian

the

and the claim ‘saturated fat-free’ may

manufacturer has to use recommended

be made in cases where the saturated

guidelines based on a 2000 kcal diet for an

fat does not exceed 0.1 gm per 100 gm

adult per day. The same has also to be

or 100 ml of food.

the

Recommended

population.

Hence

followed in functional foods, foods for

FSSAI

special dietary uses, nutraceuticals, and

representations from stakeholders as well

health supplements. However, the 2000

as the regulatory staff seeking clarification

kcal remains the same for children as well,

on RDA values of different nutrients. In

even

this

though

the

caloric

requirement

has

connection,

received

based

several

the

differs in children. Hence dieticians play an

recommendations made by the Scientific

important role to suggest guidelines on

Panel and Scientific Committee, a collated

portion size to children or those not

document in respect of the RDA values as

requiring 2000 kcal/day.

indicated on FSSAI’s website on 27-02-

A nutritional label provides Nutritional

2019. Moving on from here, indicating

Information or nutritional facts per 100

sodium and sugar content has to be

gm or 100ml or per serving of the product

indicated on the food labels. In addition,

is given as follows:—

foods belonging to the HFSS category have to be indicated by a symbol which will help to promote healthy choices and prevent chronic diseases among consumers. This will help us achieve the mission of swatch Bharat sampann Bharat; SahiPoshanDesh Roshan; Healthy India New India REFRENCES: U.S Food and Drug Assosciation https://www.fda.gov/home Food Safety and Standards Authority of India (A Statutory Authority established under the Food Safety & Standards Act, 2006 https://foodlicensing.fssai.gov.in/about_fssai.aspx

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Rashida Vapiwala FOUNDER, LABELBLINDÂŽ

Rashida Vapiwala is a Nutrition Science and Food Label Expert. She is inspired by the purpose of Creating Nutrition Literacy by democratizing the principles of Nutrition Science. Her company LabelBlindÂŽ, works towards a day where such diseases are wiped off the face of the planet. Rashida is a PhD scholar in Food and Nutrition from The University of Mumbai. She is currently researching on "the relationship consumers have with food products and brands". She has been awarded the Junior Research Fellowship by the University Grants Commission, India and the Dr K.U.Naram award for a distinguished performance in academics at post-graduate level. Rashida has been felicitated with many respectable certifications. A Food Science & Nutrition professional with nearly 10 years of experience; she works with FMCG companies, restaurants, and corporates in building nutrition as differentiator in their business approaches.

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WHY IS IT SO CRITICAL TO READ FOOD LABELS POST COVID-19 ?

Consumer

buying

tremendously

behaviours

since

the

have

Covid-19

changed pandemic.

Lockdowns are continuing, families are at homes, consumers are trying to cut expenses to tackle the reduced

income.

However,

reports

say

that

consumers are adopting new brands, new channels and behaviours. The Covid-19 pandemic has changed the way we choose, we shop, and we eat.

People are choosing to eat healthy, fresh

choose the ones that are best suitedfor our

meals at home but it is observed that they

health.

are buying packaged foods and stocking

Food labels provide a lot of helpful

their kitchens. The focus on immunity and

information if one take the time to read it.

good health, specially coming from food and

While a small part of the food label is fairly

good nutrition is a priority for consumer.

simple and straightforward, certain parts

This makes it imperative for consumers to

require a contextual understanding of all the

read labels, compare similar products and

numbers and their actual meaning.

3 Reasons why you must read Food Labels today Know what you are eating –

Make healthier food choices –

A food label reflects the true nature of the food products. The list of ingredients, the nutrition information panel, list of additives, allergens and more – define the true nature of the products and enable consumers to understand the impact of the food product on their bodies.

Understanding what's in the food you eat helps you make healthier choices. Checking food labels helps us compare similar products and select the one with a better nutrition profile than can impact our health positively.

Reading food labels evokes consciousness towards the intake of excess calories, fat, sugar and salt – three nutrients responsible for the increasing incidence of non-communicable diseases. Checking food labels for positive nutrients like protein, fibre, calcium, iron, etc can improve the intake of these nutrients in our diet. Reading labels is complex, and it is hard for consumers to understand the label. Here is a stepby-step guide on how to read and comprehend a food label – 1. Turn the pack – the most vital information is at the back ! The front of the pack health claims are often just the half truth about any product. They are often written in an attractive manner, to influence consumer purchase. Often products mention claims like low fat, high fibre in the front – only for us to realise that the product is high on sugar and sodium. The nutritional information table at the back, is where the story lies. Unfortunately, it is completely ignored and misunderstood. A detailed nutrient-wise information panel dissects the products and tells you exactly what you are eating. 2. Read the Ingredient List – The ingredient list is one of the most critical parts of a food label. It gives you a list of items that constitute the product. Whilst reading the ingredient list , take care of the following points a. The ingredient list is written in descending order of quantities. The first 3-4 ingredients on the listpretty much summarises the product. If the first 3 names include refined grains/flour, hydrogenated fat, or a type of sugar, then the product must be skipped. Select products made from whole grains, pulses, nuts & seeds or fruit and vegetables largely. b. Shorter the ingredient list, healthier the product. Go for products that are made in less than 10 ingredients. Longer ingredient lists indicate highly processed foods, with a number of food additives. c. Look for ingredients on the label that you recognise and are familiar with. Products made with ingredients found in your kitchen are far more healthier than the ones created in labs.

d. Look out for masquerading ingredients –sugar and salt. Sugar is present in 70 different forms in packaged food products and one must be wary before you select any product blindly. Sodium is not only present in salt, but also in food additives like baking powder, baking soda, preservatives, flavour enhancers, sequestrants and more. 3. Check the food additives below the ingredient list Food additive classes are often declared together with their specific names or the INS (International Numbering System) codes. While most food additives are listed under the ingredient list, special rules apply to flavourings, colourings and preservatives. Most flavourings need to be listed individually – mentioning ‘natural flavouring substances’, ‘nature-identical flavouring substances’ or ‘artificial flavouring substances’ as applicable. a. Natural flavouring substances are extracted from plants, herbs and spices, animals, or microbial fermentations. b. Nature-identical flavouring agents are the flavouring substances that are obtained by synthesis or are isolated through chemical processes. c. Artificial flavouring agents are chemically similar to natural flavourings, but synthesised artificially and contain no natural or nature identical substances. Please note, FSSAI mandates the use of approved flavouring agents (and other additives) only. So even if the label mentions ‘artificial flavouring substances’, they are safe to consume and possess no toxicity threat. Consumer choice is now beginning to tip in the favour of natural substances – be it flavour, colour, or any other additive. Clean label products created without the use of artificial substances are manifesting an increase in consumer adoption. We are seeing increasing number of consumers consciously choose products that are natural and sans any artificial additives.

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4. Nutrition Information Panel / Nutrition Label The nutrition information on the food label is a mandatory description intended to inform the consumer of the nutritional properties of the food product. Nutrition Information is often written per 100gm/100ml or per serveon the label. The nutrition information on the food label holds the most critical information about the product and can help you make healthier choices. 3 things that you MUST check on the nutrition information panel before you pick any product – a. Serving Size : One serve is the amount of food customarily consumed per eating occasion, which is expressed in metric unit or given in common household measures like tea spoon, table spoon, cup that is appropriate to the food. This will tell you how many servings are there in the pack. Serving sizes are standardised to enable us to compare similar food products. We often confuse serving size with the pack size, which could prove to be harmful, as it increases the risk of overeating without you realising it. This is largely observed in the case of chips, biscuits, juices and soft-drinks. We could end up consuming twice the recommended calories, fat, sugar or sodium if we do not pay attention to serving sizes. Many people are unaware of this serving size format, and assume that the entire container is a single serving, when in reality, it may consist of two, three, or more servings. Do remember, serving sizes are only an indication of how much people consume in one sitting. It is not a recommendation of how much should be consumed. b. Beneficial vs Harmful Nutrients All nutrients declared on the nutrition label can be divides into 2 sections – beneficial nutrients and harmful nutrients. Beneficial nutrients are the nutrients that you must get more of – protein, dietary fiber, calcium, iron, vitamin D, vitamin A, vitamin A, potassium. On the other hand, harmful nutrients are the nutrients that you must limit or get less of – saturated fat, trans fat, total sugar, added sugar, sodium. Saturated fat, sodium, and added sugars are nutrients listed on the label that are directly associated with adverse health effects and non-communicable diseases. Follow one rule for these nutrients – lower the better!

c. % Daily Value - Per serve percentage (%) contribution to RDA While the nutrition information panel on Indian food labels are mostly written per 100gm/ml, FSSAI does suggest that brands must mention the nutrition information per serve and the per serve percentage (%) contribution of nutrients to their respective RDAs. Per serve percentage (%) is also known as Daily Value (%) and is calculated for a standard 2000-kcal diet. The % Daily Value (%DV) is the percentage of the Daily Value for each nutrient in one serving of the food product. The %DV shows the quantity of a nutrient in one serving of a food against your daily requirement, and helps you determine if a serving of food is high or low in that nutrient. Follow the 5-20 rule each time you read the %DV on the Nutrition Information panel. - 5% DV or less of a nutrient per serving is considered low - 20% DV or more of a nutrient per serving is considered high Choose foods that have a high %DV for beneficial nutrients - protein, dietary fiber, calcium, iron, etc. Choose foods that have a low %DV for harmful nutrients - saturated fat, trans fat, total sugar, added sugar, sodium. 5. Allergens Allergens are substances that cause an immune response (allergic response) in certain people, which could even be life-threatening in extreme cases. Foods containing one or more of the eight common allergens must be listed prominently on the label. Allergens are usually found below the list of ingredients. The common 8 allergens mandated for declaration by FSSAI are – a. Gluten (wheat, rye, barley, oats, spelt or their products) b. Crustaceans c. Milk & Milk products; d. Eggs and egg products; e. Fish and fish products; f. Peanuts, Tree nuts and their products; g. Soybeans and their products; h. Sulphite (> 10mg/kg) 6.Date Marking You may see 3 types of date marking on your food product – ‘date of manufacture or packaging’, ‘Expiry/Use by’ or ‘Best before’.

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a. Date of manufacture is the date on which the food product was manufactured and packaged. b. Expiry/Use by date tell you how long with the food remain at its best quality and will not be fit for consumption post the date. This is often used in perishable products like milk, bread, etc. c. Best Before date guarantees the quality of certain properties of the product to be effective up to this date. Once the date has passed, it may just lose its freshness, taste, aroma or nutrients, but it does not necessarily mean that the food is no longer safe to eat.

The best way to not get tricked by food labels is to attempt reading and comprehending them. Understanding the food label is the key to making healthy food choices and stocking up your kitchen with food that positively impact your health. The secret here is to look for a few data points that are most critical. If you find food labels complex, you are not alone. 6 out of 10 consumers find food labels complex and 9.5 out of 10 consumers seek a simplified version of the food label.

REFERENCES : Food Labels : Your questions answered (2019). Barbara A. Brehm. Green wood Publishers. Food Safety And Standards (Labelling And Display) Regulations, 2019. Food Safety And Standards (Food Products Standards And Food Additives) Regulations, 2011. The New Nutrition Facts Label : What's in it for you? U.S.Food & Drug Administration (https://www.fda.gov/food/new-nutrition-factslabel/how-understand-and-use-nutrition-facts-label) Making the Most of the Nutrition Facts Label : American Heart Association (https://www.heart.org/en/healthy-living/healthy-eating/eatsmart/nutrition-basics/making-the-most-of-the-nutrition-facts-label)

LABEL BLIND SAMPLE PRODUCT ANALYSIS

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About LabelBlind® LabelBlind® is India's 1st Food Rating System The digital platform launched by The Nutrition Alchemy, a company that offers solutions in the space of Nutrition Technology simplifies complex nutrition information declared on food labels. It rates food and beverage products on a nutrition score of 1 to 5, for consumers to comprehend the nutrition value of food products and apply the understanding to their daily choice of food. LabelBlind® studies indicate that 58% of consumers struggle to comprehend nutrition labels on food packs and 95% believe that simplifying food labels will help them make better food choices. Technical information declared on food labels stating complex ingredients, nutrition facts, and daily recommended values, serving sizes, allergens and more leave consumers overwhelmed. This leads them to make uninformed and unsafe choices that often serve contrary to their desire for choosing food that promotes good health and well-being. LabelBlind® reviews and rates food products based on a proprietary nutrition assessment model, which evaluates food products on 14 vital nutrition parameters such as fibre, protein, sugar, sodium, saturated fat etc. The assessment model is guided by nutrition principles laid down by FSSAI, USFDA and WHO. Highlights 1. LabelBlind® is India’s 1st Food Rating System 2. The website scores food products on their nutritional value and rates them on a scale of 1 to 5 3. The site has 8000 products listed across 120 categories including packaged food products, edible oil, staples and nutrition supplements. 4. LabelBlind® customises product recommendations based on user health profiles. 5. The digital platform is free-to-use for consumers 6. LabelBlind® collaborates with businesses in the space of CPGs, food retail, health and life insurance, retail banking and wellness) to offer; a. Nutrition assessment of products to build compelling product strategies b. Business consultancy in NPD and Customised Nutrition Report c. Consumer engagement and lead generation d. Corporate food rating and employee nutrition profiling 7. Further, the company is a project partner with FSSAI on projects of critical importance to the food industry.

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Athlete’s guide to reading a food nutrition label BY SAYALI NAIK Sports& Fitness Nutritionist (M.Sc.)Founder, Bullseye Nutrition clinic Reading a food nutrition facts label is important

The nutrition facts label will let you know: The

for everyone, especially athletes who want to gain

Serving Size, Calories, Total Fat, Saturated fat,

a competitive performance edge by fueling their

Tran’s fat, Cholesterol, Sodium, carbohydrate,

bodies with the right foods possible as per their

fiber, Sugars, Protein, Vitamins and minerals for

personal goals and game demands. In market, many

the serving size indicated.The nutrition facts label

packaged foods will have some sort of smart

will let you know: The Serving Size, Calories, Total

advertising on the front of the pack like ‘low

Fat, Saturated fat, Tran’s fat, Cholesterol, Sodium,

carb’but did you know those can often be very

carbohydrate, fiber, Sugars, Protein, Vitamins and

misleading? For instance, you may have read an

minerals for the serving size indicated.

advertisement about falsely advertising or being misleading in their labeling of “Healthy Protein products”. Here you need to be mindful of not just

START WITH THE SERVING SIZE:

looking at the protein content which is good but

See the “Serving Size” which tells you about the

might contain nutrients not favorable for your

amount of food you get per serving, and all the

athletic goals or health. So does that make it

nutrition facts listed are for that amount of food.

healthy for you? Consumers might think they’re

For example, 250 calories in 1 cup of that articular

buying a healthy protein rich product listed a

food. If you eat the whole container, you have to

larger serving size, and may contain added sugar,

multiply all the nutrition facts by whatever the

because protein is touted to help keep us become

amount of servings per container is. This is a good

fit. But honestly, the protein rich product isn’t

way to notice what your usual portion is versus

worth the extra added sugar.

what the serving size is for that food.

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WHAT ALL THE PERCENTAGES MEAN

The % Daily Value (DV) tells you the percentage of each nutrient in a single serving, in terms of the daily recommended amount of intake. If the label says the food has 10% DV for fat, the serving of that food is 10% of the fat in that food intake. These percentages aren’t always relevant to athletes

who

often

have

higher

energy,

acronutrient, micronutrient demands based on their individual goals. Focus on the nutrients you should limit and which you should have.

LOOK AT THE CALORIES, FAT, AND SODIUM

If you multiply the portion you usually eat by the serving size indicated – you may observe you’re consuming more fat or sodium sometimes than sodium, so make sure to read the label. Choose

required. Calories

aren’t

always

the

most

important

indicator of whether a food is healthy or not, BUT some nutrients are, depending on your goals. If you’re trying to lose weight, you might compare two similar products and see which one has less calories for the same serving.If you’re trying to put on weight, you might want to choose the product that has more calories per serving. Calories should not be the goal but specific nutrients should be.

REDUCE THE AMOUNTS OF THESE FOODS:

Trans fats–Choose foods with no trans fats. These

electrolyte drinks for replenishing in workout to replenish the sodium loss wisely.

INCREASE FIBER, VITAMINS AND MINERALS

Dietary fiber rich foods help keep athletes control body weight and regulate blood sugar. Foods that include more vitamins and minerals will help promote good immunity, lower inflammation that helps athletes recover more quickly and maintain good health.

CHECK OUT THAT INGREDIENT LIST

are often found in processed & packaged foods.

If you’re choosing a packaged food, it may have a

These fats may promote inflammation, and slow

preservative or ingredient that makes it more

down recovery in athletes.

shelf-stable

Sodium - Many sportsperson spend a good amount

pronounce/recognize, but that doesn’t necessarily

sweating out salt. Focus on choosing unprocessed

mean the food is unhealthy. Usually ingredients

foods that are low in sodium most of the time, but

are listed in descending order by weight, which

if you notice a food item you regularly eat is higher

means the food contains the largest amount of the

in sodium, make sure to pay attention to the

food listed first and the least amount of the

serving size. Canned or packaged foods have high

ingredient listed last on the label.

that

you

may

not

able

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MY TIPS FOR USING THE INGREDIENT LIST TO YOUR ADVANTAGE:

going to help you meet your goals Limit added sugars:

Choosing a whole grain product:

The sugars listed on the nutrition facts label can

The first ingredient of the whole grain product you choose should be whole grain flour. The package may even be labeled “100% whole grain product” – this is the product that contains more vitamins, fiber and minerals than the processed foods. Avoid trans fats: tran fats’, which are those unhealthy inflammationpromoting fats that can raise your cholesterol. Even if a product claims it has “No trans fat!” it may still have a small amount. Athletes need to label

and

yogurt, sugar in fruit juices), in addition to added sugars (sucrose, HFC syrup, honey, brown sugar, etc). Sometime you might even find sugar in things you wouldn’t think have sugar, like peanut butter!Choose foods low in sugar or unsweetened.

If you spy the words ‘partially hydrogenated’ or

check

indicate naturally-occurring sugars (lactose in

focusing

inflammation, and this ingredient isn’t.

reducing

But again that would depend on one’s goal. Something which is better for someone else may not be good for you. Eat what’s right for YOU and your goals. It may take a bit longer at first to start reading food labels, but gradually you will know which products to put in your cart.

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WHY READ A NUTRITION LABEL? BY RUCHITA MAHESHWARI

Do you check food labels? Do you decide to purchase the product by looking at prices or brands? Well! let us tell you in this article importance of reading food label which will help you to decide better life in the upcoming time. Nutrition labeling which is mandatory which helps to provide you the necessary nutrients information like serving size, calories, total fat, saturated fat, cholesterol, protein, carbohydrate and vitamin content. At the top of the Nutrition Facts label, you will find the total number of servings in the container and the food or drinkâ&#x20AC;&#x2122;s serving size. The serving size which is mentioned on the label is based on the amount of food that typically people eat at one time and is not a recommendation of how much to eat. Along with this it also gives you a clear vision about what all ingredients have been used to make a particular product. Did you know that the ingredients are listed in descending order by weight? That means the ingredient that weighs the most is listed first & the ingredient that weighs the least is listed last. Many foods are preserved, flavored, blended, improved texture-wise, thickened and colored with the Food and Drug Administration's approval. But even when labels say `no trans fats' or `no lead', there may still be hidden chemicals in the food. So, understanding labels of the packaged foods is very essential. When you see `this High Fructose Corn Syrup' in the ingredients list, its nothing but a kind of sugar. This syrup is also frequently contaminated with mercury and is linked to diabetes, obesity and mood disorders. Look for calories per serving, the amount of food additives or preservatives added, the type of fat used and allergens, if any. Also don't miss to check on the sodium, MSG or artificial sugar content as well. If the shelf life of the product is long itâ&#x20AC;&#x2122;s better to be away from it. Packaged snacks can't be purely healthy so it's all the more important to shop wisely. Reading food label will help to bring It will help people to understand what exactly market is giving them. They will be aware about the product they are buying is that good for their health or not.

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Shengole BY MADHAVI SATHE

INGREDIENTS: Kulith (horsegram flour) - 100g Salt Oil Coriander leaves Green chilies Garlic Whole cumin Chilli Powder Hing Water

METHOD: Wash the coriander leaves and green chillies, peel the garlic. Chop the green chillies and coriander leaves. Keep some coriander leaves aside for garnishing

Grind together the garlic, green chillies and coriander leaves adding half the cumin seeds and half the hing. Add till water to grind to a smooth paste. Place the kulith flour in a thali, add salt as per taste and add the green paste little by little and keep mixing. Add some water and make into a dough which is not too soft and not too hard. Add 2gms of oil to the dough and knead again. Cover and keep aside. In a kadhai, add the 5 gms of oil, add whole jeera, when the jeera is hot, add the chilli powder and hing. Add the 450 ml of water to this and keep on a slow flame for water to boil. You may need to add more water later. Now take the Shengole dough and break into equal size small balls- the size of a nutmeg. Apply some oil on a rolling platform and start making a long thin strip of the shengole ball like a noodle. Roll the noodle into the shape of a jalebi and seal the ends. You can make any other shape too or make tiny laddoo shapes also. Once all the dough has been shaped, add carefully into the boiling water mixture. Do not stir. Cook for about 5 minutes. The Shengole are ready. Serve hot into a bowl and garnish with chopped coriander leaves. You can also squeeze some lemon juice. These nutritious soupy noodles can be eaten as is as a snack or served with mini bhakris or steamed rice too as a meal

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Garlic Rasam BY SUCHITA KALYANSUNDARAM MSC CND INGREDIENTS: Garlic- 10-12 cloves Turmeric - 1/2 tsp Salt to taste Tamarind- a small lemon sized piece Coriander seeds- 1/2tsp Tur Dal- 1/2 tbsp Black pepper- 2-3 tsp( or to taste)\ Mustard seeds- ½ tsp Ghee- 1/2tsp Curry leaves- 7-8

METHOD: Soak the tur dal, peppercorns,coriander seeds in water for half an hour and grind into a paste. Peel the garlic and slightly crush it. Soak tamarind in warm water and squeeze out the juice. Heat about 2 cups of water and add turmeric powder, salt and the garlic After a couple of minutes of boiling, add the tamarind water. Once the raw smell of tamarind goes off and the garlic seems cooked, add the ground spice paste. Now, wait for the rasam to bubble up and switch off the flame after one boil. DO NOT OVERBOIL. Now heat up the ghee, add mustard seeds and wait for them to splutter. Add curry leaves. Pour the tempering over the prepared rasam.

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Saibaji Khichado BY POOJAJAGIASI (MSC CND, CDE) INGREDIENTS: Rice ½ cup (soak for half n hour) Channa dal ¼ cup(soak for half n hour) Turdal ¼ cup(soak for half an hour) Spinach ½ cup (roughly chopped) 3 tomato big size (roughly chopped) 1 onion small (sliced) 1 carrot big size (3/4th used for cooking and rest for dressing) Peas 2tbspn Capsicum half (roughly chopped) Ginger 1inch size (grated) Garlic 5 pods (roughly chopped)

Turmericpowder ½ tspn Redchilli powder ¼ tsp. Corianderpowder 1 tsp. Greenchillies 2no Saltas per taste Cooking oil 2 tbsp.

METHOD: Firstly, in a pressure cooker heat 2tbsp. oil and sautégarlic, ginger and green chillies. Continue to sauté with chopped onion till it turns pink. Add channa dal, Tur dal, 2 tbsp. peas, carrot, and capsicumsauté for a minute. Now add Spinach, chopped tomatoes ,1/2 tsp turmeric, 1/4th tsp chilli powder, 1tspn coriander powder and salt. Sauté on low flame. Furthermore, add ½ cup rice and pour 2 cup water mix well. Cover and pressure cook for 3 whistles on high flame then keep it on low flame for 10 mins. Finally, Garnish with carrot cubes and serve saibaji khichdi with curd or Vegetable raita.

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Jowar Upma BY SNEHA SHIVANANDKAMAT CLINICAL DIETICIAN INGREDIENTS: Jowa 30 gms French beans 10 gms Carrot 10gms Fresh peas 5gms Curry leaves 6 Green chillies 3 Cumin seeds ½ tsp

Mustard seeds ½ tsp Turmeric powder ¼ tsp Salt 1 tsp Oil 1 tsp

METHOD: Soak jowar for 5-6 hours. Chop French beans and carrot. Pressure cook soaked jowar and all vegetables for 1 whistle and let it cool. Heat oil in a pan and add mustard seeds, cumin seeds, curry leaves and green chillies. Add vegetables and sauté for ½ min Add the cooked jowar and turmeric. Add salt, mix well and sauté for1- 2 min. Serve in a bowl and garnish it with coriander leaves.

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COPING WITH STRESS DURING COVID-19

It's normal to feel sad, stressed, confused, scared, or angry. Talking to people you trust can help.

MAINTAIN A HEALTHY LIFESTYLE as best as you can with proper diet, adequate sleep and exercise, and social interaction with loved ones at home or online.

SEEK PROFESSIONAL HELP for physical and mental health needs instead of using smoking, alcohol, or drugs to cope.

Source: World Health Organization

GATHER FACTUAL INFORMATION from credible sources to help you accurately determine your risk and take reasonable precautions.

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MANAGE YOUR EMOTIONS by using skills that you've used in the past when facing life's adversities.

Source: World Health Organization