 I'm going to talk about nutrition, icy material. We have created this really nice icy material for many of these important nutrients. When you show these charts to mothers or families or anybody that you know, they get so much of knowledge. And for this, I really kind of, you know, thank Dr. Ratnathar and Deepali. Both of them are nutritionists. Dr. Ratnathar is a PhD nutrition scientist. And without their help, we would not have been able to make these charts. So starting with protein, protein one of the most important nutrient. Here we have shown a vegetarian source of protein. Of course, you want to make sure that, you know, vegetarians, they get some amount of first class protein. First class protein means complete protein. You know, they have all nine essential amino acids and it's easy to absorb. Okay. Fully biologically available. So you have your milk and milk products. Very important for all the mothers, adolescent girls, boys, you know, pre-pregnant mothers. Also important for pregnant and lactating mothers and children about two years of age, especially milk, you know. We don't recommend milk under two years of age because mothers are giving their own breast milk. But if after, I mean, obviously you want to continue breast milk as long as possible. But if, you know, children, they get wind off breast milk after two years of age, you can start cow's milk full fat. Make sure that you don't remove fat for any age. Curds should be again with full fat. Cottage cheese, you know, a lot of these other protein-rich foods are your beans, your soya, pulses, okay. Make sure to sprout them. Groundnut, millets, your seeds are high in, you know, your protein. Groundnut, of course, as I mentioned. Try to make nut and seed powder because obviously children, they don't bite on it. You don't want to give it to young children. So you can make a powder, roast it and make a powder and you can store it in the fridge for a week or so, okay. Some of these French beans, they're also hind protein. Drumstick leaves and powders, dry leafy vegetables. Those are also, you know, almost 100 grams of leafy spinach has almost 3 grams of protein. So if you dry it, you know, it will become really small amount. There's a concentrated form. So they are also hind proteins, okay. Another one is your protein-rich non-vegetarian recipe. So here is some of the sources of non-veg, non-veg sources, you know, your eggs, organ meat, mutton, chicken, fish, you know, your fish eggs, very seafood, very good, excellent source of protein, very highly biologically available. Important that, you know, if mother is non-vegetarian or anybody in the family is non-vegetarian, to start babies are non-vegetarian food. Because those babies have, you know, will get all the nutrients which are required. Those, they have very high type 2 nutrients, beside type 1 nutrient also. Type 2 is very, very high, okay. One thing you want to remember that the vegetarian source, you know, the bioblite is not as good as non-veg protein. So if you're giving vegetarian source of protein to children, you will have to increase the amount of protein, okay, from food. Because bioblite is not 100%. Bioblite means the amount that gets absorbed. Folate, folate is really good. Important, as you know, folic acid is the chemical form. Folate is the form which comes from food. Want to give it, definitely to girls, you know, to all age groups. Very important, specifically for pre pregnant mothers. Food sources, your non-veg food. Again, as I want you to write down in your diary, which food is coming again and again and again. Because if those foods have so many nutrients in those foods, those are super foods, you know. So you want to just make sure that child gets or anybody gets those food on a day to day basis. They'll get a lot of other nutrients also. Your fish is a hand folate. Your, again, sprouts, you know, leafy vegetables are a hand folate. Some of the fruits are also a hand folate. Kidney beans are a hand folate, okay. So you want to make sure that you give folate to all age groups, okay. Calcium, of course, for babies who are exclusively breastfed under six months, you feed to the mother and all that nutrient will come to baby in the form of milk, you know. So milk will be rich in all this type of nutrients. Calcium, as you know, dairy products, your non-veg food like crabs and dry fish. Leafy vegetables are high in protein, sorry, calcium. Then your soya beans, soya chunk, finger millets are high. Your sprouts and your gingerly seeds. So your seeds are very high in calcium, okay. Especially your sesame seeds. Make sure you roast them so that your salads go down. You know, I also recommend to kind of cook all this green leafy vegetables. Oxalates are high in green leafy vegetables. So you want to, once you cook it, the oxalate level goes down. Otherwise, the risk of kidney stones are high, okay. You can also take some amount of dahi with those leafy vegetables that will reduce the oxalate levels. Iron, we all iron deficient in India specifically. Most of us are iron deficient, especially children and women between 19 to 45 years of age. Good, the best source of iron is liver. There's no doubt. Any red meat, eggs, fish, some of the vegetarian source of iron, all the biabilities poor in vegetarian source. But nevertheless, you have, you know, your leafy vegetables, beans, soya chunk, again soya chunk is coming again and again. You know, horse crumb, whole lentils, some of this, you know, your millets, emerald seeds, pearl millet, you know, garden grass seeds, and turmeric powder, okay. You want to make sure that when you have iron, you have vitamin C with it. So any food which has high in vitamin C, you can have it with iron. Magnesium, these are the foods which are high in magnesium. As you can see, non-veg source is very poor. Okay, so if you're eating, giving non-veg food to children, or if you're eating non-veg food, make sure that you eat, you know, you put a lot of this vegetarian food in that non-veg, or you eat with it so that, you know, you get enough magnesium. Okay, so you're, again, leafy vegetables. See how important this leafy vegetable side has come in all your type 2 nutrients and type 1 nutrient as well, right. Your, you know, water chestnuts, again, your sprouts are coming in all the, all the, so far that we have seen, cow peas is important. Your buckwheat kuttu, you know, your, that's really important. In fact, I had gone to Chhattiskar in Jashpur, and they had a huge amount of buckwheat agriculture over there. So I saw that, you know, first hand. You mix seeds, high in magnesium and your agi millet, okay. So that's your magnesium. Magnesium is important, again, for cramps. You know, if you're getting headaches, if you get body ache, or if you, if you have difficulty sleeping, eating magnesium rich food in the evening will definitely help. Okay, phosphorus, again, your non-veg food, leafy vegetable, dairy products, millets, you know, your dals, sprouts, and your amaranth seeds, okay. So that's your phosphorus. Important for bones, for teeth, okay. Potassium, potassium is, again, you can see that hardly any non-veg source of potassium. Very high in leafy vegetables, you know, potato has a amount of potassium, yam, kidney beans, all your beans are high in potassium. Some of the fruits are also high in potassium. Guava, banana, jackfruit, okay. Try to have your banana, raw banana, because raw banana will give you good amount of potassium in the same time, your sugar level will, you know, sugar in raw banana is much lower, okay. So you can try that. Zinc, zinc is, again, all non-veg foods are high in zinc. Leafy vegetables, you know, your beans, your sprouts, the dals, sesame seeds are high in zinc, you know, seeds are high in zinc, perl millet, okay. Then you have your vitamin C. Vitamin C is, again, you know, as I told you, you need vitamin C for your, you know, food which is high in iron, especially non-heal iron will require vitamin C for absorption, okay. So opt for vitamin C rich fruits, but the ones which are low on sugar, okay, because we don't want to increase our blood glucose level as well. Lemon water with salt, amazing, I drink it all the time. A lot of your leafy vegetables. Vitamin C is quite labile, so you want to make sure that you understand. Try to have, you know, lemon, lemon is good because you don't heat it up, so, you know, vitamin C will not get destroyed, okay. Aula, especially in winter season, you can have Aula, German Pras, without sugar. Here you use your vitamin A. All your, you know, rich, like liver is extremely rich in vitamin A. It has retinol, similarly eggs, so very good bioavailable vitamin A. You know, your vegetarian food has more of a keratinoid, less bioavailable, okay, and it has to go through conversion from keratinoid to, you know, your retinol. And some of your tomatoes, carrots, some of the fruits are high in vitamin A, you know, sprouts, your moon, low leafy powders are high in vitamin A, okay, so leafy, green leafy vegetables and orange vegetables and fruits. Omega-3 fatty acids, you know, my focus is really DHNAPA, so have food which are high in DHAP. If you're not taking fish, then you can try those capsule fish oil, I do recommend it. Some source available in vegetarian sources, but those are mainly in the form of ALA, and those ALAs conversion rate through DHAP is very, very low, okay, just maybe hardly four to six percent. So, DHA would definitely lack in, you know, your mothers or children who are eating only vegetarian foods. Methionin, this is a sulfated amino acids. Again, I spoke about, you know, we have a tutorial on sulphur, so you must have learnt about methionin insisting. Methionin is one nutrient which is lacking in pulses, so here you will not see pulses, right? Which foods are high in methionin? Your dairy products, your lamb, you know, your mutton, eggs, chicken, so all your non-veg foods are high in methionin. Onion, your prawns, sweet potatoes, leafy vegetables, bitter guard, scarlet beans was a high in methionin. If you're vegetarian, I would definitely have two to three servings of dairy, okay, to have your methionin. Sistine is important. Again, in sulphur, you must have heard about glutathione and, you know, your NAC, N-acetyl-Sistine. Extremely important for immunity and for detoxification also, especially glutathione, okay? Also, this is a sulphur-rich amino acid, this is amino acid, so it's very high in sulphur. Important for anything which has keratin, okay? So, you know, your forehead, your skin, your eyes, it's all keratinized tissue, so you want to make sure that you have enough Sistine and methionin, okay? Because keratin is, you require sulphur to make those keratin. As you can see, you know, this is all the food, again, dairy products, very important. Then you have for healthy skin, so if you want healthy skin, this is all the food products that you want to have. Eggs, as you can see, eggs have come in pretty much all the charts, even dairy products, even your beans, except for methionin, you know? So, include this kind of food on a day to day basis, you know, so that you will get much better skin, okay? Of course, non-veg is always there. Healthy hair, again, we have included food which is high in sulphur, for keratin, protein, those are important, okay? So again, your mushrooms, garlic, you know, leafy vegetables, you know, your peanuts, sesame seeds, we have created powder on peanut and sesame seeds, you can use it in your diet, okay? And then non-veg, there is no doubt. Here we have healthy, sorry, I think we have already gone through healthy skin. Here is appetite-increasing food, so this again, we have included food which are high in type 2 nutrient that will improve appetite in children because they start growing, and then when they increase in growth, you want to give them food which are high in type 1, type 2 nutrient, so don't give them junk food, you know? So, here again, your non-veg food, dahi, your green leafy vegetables, seeds and nuts, and your dals, and your millet, okay? So basically, all the food groups are there. This is all food groups that you can think of, okay? Vitamin B12, as I mentioned, mainly available in non-veg food, okay? Dahi may have some amount, sprout mammoth beans, you know, homemade pickle and dried coconut will have some amount of B12, but, you know, if you're vegetarian, then I would recommend to check your B12 on a regular basis every three months or so, you know, because B12 will give you some symptoms, deficiency will give you symptoms of anemia or, you know, neuropathy, or, you know, just a lot of issues with central nervous system and peripheral nervous system. Here is your choline, important B12 choline, and your folate is important for neural tube development. Choline deficiency can also cause fatty liver, okay? So, make sure, very important for pregnant mothers, tell her to have, choline is a very, egg is a very good source of choline, actually, you know? So, she can have eggs, fish is good source, liver, of course. Cauliflower is another very good source of choline, okay? You have mushrooms, and your, you know, your sprouts and green leafy vegetables, and also your coriander powder. So, your coriander powder is, you know, it's high in choline. Seeds is, many people, they buy fruits and vegetables, but they will throw away the seeds, like, for example, pumpkin. So, I tell them, you know, I just joke around with them, and I say that you can throw away the pumpkin, but keep the seeds, seeds are much more nutritious, you know? So, this is important, your pumpkin seeds, sunflower seeds, musk and melon seeds, watermelon seeds, it's all the different kind of seeds, okay? So, you either can make it as a mouth freshener, okay? Or you can make a powder roasted, make a powder and put it in your diet. Give it to children, three months, six months, children about six months of age, those children will do really well, you know? This is, just wanted to show you consistency of complementary feeding. Look at how, how kind of, how thick it is, you know? Even spinach puree and carrot puree, you want to have this kind of thick puree when you give complementary feeding, okay? So, again, this one, this other, some of the charts that are created by Dr. Ratna, what we have done, we have taken non-veg pregnant mothers and vegetarian pregnant mothers, and even in vegetarian, we have divided into pure vegetarians, so like no lacto, like even vegan mothers, sorry, mothers with only dairy or mothers with dairy and eggs, okay? So, we have divided into different categories, so you know exactly how much to offer, okay? So here, what we have done is, we have given that what is the size of the cup, okay? What is the size of small fruit? What is one handful, one bowl, one tablespoon, one teaspoon, okay? So, ghee butter oil, this is your ghee butter oil, 30 gram, you know, that 30 grams is about six teaspoons, so your teaspoon size is 5 ml, okay? Sugar, jaggery, honey, try not to have it as much as possible. If you want it, just not more than 15 grams, okay? So, not much sugar and jaggery, you know, nuts and dry fruits, about 60 grams of nuts and dry fruits, about five grams, okay? So, raisins, spices and all the seeds, so like sesame seed and all those, you know, in all those seeds, you can have 20 gram. Lentils and beans, you can have up to 30 grams, okay? When you cook 30 grams of lentils, it will become like almost half a bowl, you know? It will become about 100 grams cooked. Chicken fish meat, because this is non-vegetarian mutton, so about 70 grams of chicken mutton. As you know, that 100 gram of chicken or mutton will give you 20 grams. Eggs, here we have recommended about two eggs, how much milk product, about 300 ml of milk products and then other things, so here, you know, you can go according to what we have recommended, okay? And then here is like in a portion size, okay? And you can, mother will get about 77 grams of protein, okay, non-vegetarian mother. This is about lactobovicin, so these are the vegetarian mothers who get, you know, egg as well as your dairy, okay? So here, we have shown how you will be able to give 75 grams of protein with this kind of diet. This is a mother who is only lactobovicin, not eggs, so when you don't have eggs and we have increased the amount of protein, we have increased the amount of, you know, milk, okay? And we also increase the amount of pulses, because these mothers will need support for protein. Here, it's a similar charts for lactating mothers also. So again, you can go through it and we have shown that how much does lacto, like, you know, lactating mothers need vegetarian and non-vegetarian, okay? So these are some of the charts over there. Okay, so this is your complementary feeding, you can show it to mother. The first group is breastfeeding, and then you can see subsequently, I've already taken the session on this, but it's important to kind of, you know, show this IC material, it should be A3 size, very good print out lamination, okay? Here, these are complementary feeding charts. So here, we have shown for six months, how much should be daily intake, four tablespoons in the morning, four tablespoons at night, okay? And here, you have your one bowl, 240 ml. So at seven months, it'll be half a bowl, three times a day minimum. Here, we have shown to continue mother's milk and to cook food in mother's milk, okay? So she can express milk and she can use that for cooking. So that way, subsequently, your quantity goes up, your frequency also goes up, okay? And by the time baby's one year old, babies start eating table food, okay, so you don't need to make anything separate, okay? And this is the consistency of babies when they start, you know, complementary feeding. Again, last chart, here, we have shown different powder recipes that you can show mothers. This is all the snacks that babies can have, some of the cooking techniques, okay? Your peanut and your carrots, this all the food groups, and this is what not to give. Now, peanut and carrot, you don't want to give it to babies because they will choke, it's very hard, okay? So just make sure that you don't give anything which is hard. And here, this is junk food, absolutely no junk food to children or any, even adults. Very high in the high fructose consular, very high in sugar, can cause a lot of problems, okay? So this was the last chart. And here, I'm going to end and definitely do take a printout. We have it in Hindi, we have it in Marathi, Gujarati we are working on, but do make the chart for this, for your clinic or wherever you work, okay? Thank you.