Tag: Healthy Eating

EduConnect

Nutrition Garden: Growing Health and Happiness at Smt. Sunandabai Bandodkar School

allycaralgoa

At Smt. Sunandabai Bandodkar School, learning has taken root—literally! The school’s Nutrition Garden is an innovative initiative that connects children to nature, nutrition, and sustainability.

What began as a simple activity to promote healthy eating has blossomed into a vibrant outdoor classroom. Students actively plant and care for vegetables like cucumbers, turmeric, ladyfingers, and bananas, understanding where food comes from and why fresh, natural meals matter.

Aligned with the Government’s Poshan Maah initiative, the project emphasizes the importance of nutrition, health, and community well-being. Each gardening session teaches patience, teamwork, and responsibility, helping students discover that learning can be hands-on and joyful.

As harvest time arrives, excitement fills the air. Students proudly pick what they’ve grown and transform their produce into traditional Goan delicacies like Tavsholi (sweet made from cucumber), Patholi (sweet wrapped in turmeric leaves), and fresh salads. Each bite becomes a reminder that the “fruit of patience is sweet.”

The Nutrition Garden has grown beyond vegetables—it’s nurturing values, curiosity, and lifelong habits of mindful eating. With each seed planted, students are sowing lessons for a healthier, happier future. 🌿

Allycaral Kitchen

Celebrate Navratri 2025 with These 5 Delicious & Wholesome Fasting Foods

Tanisha Cardozo

Fasting during Navratri is more than a tradition—it’s a way to detox your body, renew your energy, and celebrate with purpose. But to stay truly active and healthy during the nine auspicious days, it’s important to eat right. Here are five fasting-friendly foods that not only taste great but also provide essential nutrition to keep you going strong.

🥗 1. Beetroot Salad: A Colorful Energy Booster

Beetroot salad is a refreshing, low-calorie fasting meal rich in antioxidants, fiber, and minerals. Add grated cucumber, carrot, or radish for extra crunch. A dash of lemon juice enhances flavor and provides a vitamin C boost. Sprinkle some roasted pumpkin seeds or sprouts to elevate the protein and healthy fat content.

✅ High in fiber
✅ Packed with antioxidants
✅ Supports digestion

🌾 2. Buckwheat Paratha: Hearty and Wholesome

Buckwheat (kuttu) flour is a powerhouse grain that’s allowed during fasting. Use it to make soft, delicious parathas, best served with curd or a simple potato curry. Cooking it in desi ghee adds flavor and boosts nutrition.

✅ Gluten-free grain
✅ Keeps you full longer
✅ Rich in protein and fiber

🥔 3. Curd Potatoes: Classic Comfort

This simple dish combines boiled potatoes with cooling yogurt. The starch from the potatoes provides energy, while yogurt adds protein and beneficial probiotics. Season with fasting rock salt and herbs like coriander for a delightful taste.

✅ Excellent source of energy
✅ Aids digestion
✅ Cooling and satisfying

🍚 4. Sabudana Poha: Light Yet Filling

Sabudana (sago) is a staple during fasting. Sabudana Poha is made with soaked sago pearls, peanuts, ghee, and mild spices. It’s light on the stomach yet high in carbohydrates, making it a perfect breakfast or snack during fasts.

✅ Easily digestible
✅ High in carbs and good fats
✅ Ideal for an energy boost

🥜 5. Sabudana Tikki: Crispy, Nutritious Snacks

Sabudana Tikkis are made from sago, boiled potatoes, and crushed peanuts. These can be shallow-fried or baked, offering a crispy exterior and soft inside. They’re a flavorful and protein-rich fasting snack.

✅ Great for evening hunger pangs
✅ Crunchy and delicious
✅ Rich in protein and carbs

Navratri fasting is not just a religious practice; it’s a mindful way to cleanse and nourish your body. Including foods like curd potatoes, buckwheat paratha, sabudana snacks, and beetroot salad ensures you stay healthy, energetic, and festive throughout the nine days. Balance your meals, hydrate well, and enjoy the spirit of Navratri with wellness and vitality.

EduConnect

St Mary’s Convent Students Cautioned on Dangers of Added Sugar in Powerful Health Session

allycaralgoa

In a timely initiative to raise nutritional awareness among young minds, the St John Ambulance, Goa State Branch (SJAG) conducted an educational session at St Mary’s Convent High School, Mapusa, focused on the theme: “Reducing or eliminating added sugars from the diet and focusing on nutrient-dense whole foods.”

Addressing students from Standards VIII and IX, Jovito Lopes, Secretary General of SJAG, emphasized the harmful effects of added sugars and the importance of replacing them with natural alternatives found in fruits, vegetables, dairy, and whole foods.

“Naturally occurring sugars like fructose and lactose provide essential nutrients and fiber, whereas added sugars offer only empty calories,” said Lopes, warning students against processed foods and sugary beverages.

The session covered:

  • Differentiating between natural sugars and added sugars (like high-fructose corn syrup, table sugar, syrups).
  • Understanding how added sugars can lead to serious health conditions like obesity, Type 2 diabetes, heart disease, and MASLD (Metabolic dysfunction-associated steatotic liver disease).
  • The recommended sugar limits:
    • Men: max 9 teaspoons/day
    • Women: max 6 teaspoons/day
    • Children under 18: max 5 teaspoons/day
    • Children under 2: ideally no added sugar

Lopes explained how packaged foods often disguise added sugars under different names like maltose, dextrose, molasses, and HFCS, making it harder for consumers—especially children and parents—to identify unhealthy choices.

Students were encouraged to:

  • Avoid sugary drinks and processed snacks
  • Opt for whole foods: fruits, vegetables, grains, dairy, lean proteins, healthy fats
  • Stay hydrated with clean water (preferably not stored in plastic)
  • Practice DIY healthy snacking over ready-made junk foods
  • Maintain balanced meals and a positive attitude towards food

The session also addressed the broader aspects of optimal health, including the roles of sleep, exercise, mental wellness, relationships, gratitude, and emotional balance.

The programme was made engaging and relatable through a PowerPoint presentation, coordinated by Sister Joy AC, Ashwini Morajkar, Royston D’Souza, and organized by Sionora Pinto, under the leadership of Principal Sister Snehala AC.

Key Message:

Food is fuel. It should bring joy, not harm. By reducing added sugar and embracing real, whole foods, today’s students can become tomorrow’s healthy leaders.

#Diet, #food, Fit & Fabulous

Celebrating World Pulses Day: Unlocking the Power of Pulses for a Sustainable Future

allycaralgoa

Written by Intern Joysi Yadav, Team Allycaral

February 10th marks World Pulses Day, a global celebration of the importance of pulses in promoting health, environmental sustainability, and food security. The United Nations General Assembly designated this day to highlight the holistic role pulses play in achieving nutritional, health, and environmental balance.

The Nutritional Powerhouse of Pulses

Pulses, also known as legumes, are edible seeds of leguminous plants, including chickpeas, beans, lentils, peas, and soybeans. These superfoods are rich in protein, fiber, vitamins, and minerals like iron, zinc, and potassium, making them a vital source of food for a balanced diet.

Benefits of Pulses

The benefits of pulses extend far beyond their nutritional value. They:

  1. Promote Sustainable Agriculture: Pulses improve soil fertility by fixing nitrogen and reducing the use of chemical fertilizers and damage to the soil.
  2. Support Climate Resilience: Pulses require less water and have a low carbon footprint, making them an eco-friendly crop.
  3. Ensure Food Security: Pulses are affordable and accessible, playing a crucial role in addressing global hunger.

Theme for 2025: “Pulses: Bringing Diversity to Agrifood Systems”

This year’s theme underlines the pivotal role of pulses in promoting diversity, nourishing our bodies, and protecting the environment. By incorporating pulses into our diets, we can facilitate a sustainable and nutritious future.

Join the Celebration!

On World Pulses Day, let’s come together to celebrate the power of pulses and promote their benefits. Share your favorite pulse-based recipes, learn more about the importance of pulses, and support sustainable agriculture practices.

Together, we can unlock the potential of pulses to create a healthier, more sustainable food system for all.