Sources you can check
Every lesson cites FSSAI, ICMR-NIN or WHO.
Snacademy
Snacademy: free, short lessons on food, labels and everyday eating, from Team Snactivate. No jargon, no lectures, just the basics explained plainly.
General education, not medical advice.
- 5
- levels
- 15
- modules
Your learning path
Five levels, from the basics to your own everyday plan. Start anywhere.
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- 1.What is nutrition?Nutrition is how food gives your body energy and building blocks. Learn the difference between food and nutrients in this free Snacademy lesson.Done
- 2.Calories and energy from foodWhat is a calorie? Learn how energy is counted on Indian food labels: 4 kcal per gram of carbohydrate or protein, 9 for fat, 2 for fibre.Done
- 3.How your body uses foodFrom plate to cells: a plain guide to how food is broken down, absorbed and used for energy, building and repair. A free Snacademy lesson.Done
- 4.Nutrition myths vs factsAre carbs bad? Is all fat harmful? Do plant foods lack protein? Four common nutrition myths checked against ICMR-NIN's 2024 guidelines.Done
- 5.What does eating well actually mean?Eating well isn't about one perfect food. ICMR-NIN suggests foods from at least 5–7 food groups a day. Learn what a balanced pattern looks like.Done
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- 1.What are macronutrients?Macronutrients are carbohydrates, protein and fats, the nutrients you need in larger amounts. Learn what each does and where it comes from.Done
- 2.What is protein?Protein is made of 20 amino acids, nine of them essential. Learn what protein does and which Indian foods supply it, per ICMR-NIN.Done
- 3.What are carbohydrates?Carbohydrates are a major energy source at 4 kcal per gram. Learn simple vs complex carbs, sugars, starch and fibre, per ICMR-NIN 2024.Done
- 4.What are dietary fats?Fats give 9 kcal per gram and carry vitamins A, D, E and K. Learn visible vs invisible fat and what ICMR-NIN suggests limiting.Done
- 5.What is dietary fibre?Dietary fibre is the part of plant foods your body doesn't break down. Learn FSSAI's definition, food sources and how fibre shows on labels.Done
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- 1.What are vitamins and minerals?Vitamins and minerals are needed in small amounts but do big jobs. Learn fat- vs water-soluble vitamins and macro vs micro minerals.Done
- 2.Iron and calcium: where to find themWhere do iron and calcium come from? Average values for Indian food groups from ICMR-NIN, plus how vitamin C and tea affect iron.Done
- 3.Vitamin D and vitamin B12Vitamin D comes mainly from sunlight; B12 from curd, eggs and flesh foods. A plain guide from ICMR-NIN's 2024 dietary guidelines.Done
- 4.Why food variety mattersNo single food has every nutrient. ICMR-NIN suggests 5–7 food groups a day. See how variety covers vitamins, minerals and fibre.Done
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- 1.My Plate for the Day, explainedICMR-NIN's 'My Plate for the Day' shows how much of each food group makes a 2000 kcal day. See the gram amounts, group by group.Done
- 2.Whole grains and millets on your plateHow much of your plate should be cereals and millets? ICMR-NIN suggests up to 45% of energy, with at least half as whole grain.Done
- 3.Pulses, milk, eggs and meat on your plateHow much dal, milk, eggs or meat fits a balanced day? See ICMR-NIN's 2000 kcal plate amounts for vegetarian and non-vegetarian diets.Done
- 4.Fats in your dietICMR-NIN's 2000 kcal plate uses 27g fats and oils plus 30–35g nuts and seeds. See how fats fit a balanced day.Done
- 5.Indian dietary guidelines: who says whatICMR-NIN writes India's dietary guidelines; FSSAI sets labelling rules. Learn who does what and where to read the originals.Done
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- 1.Energy balance explainedEnergy balance is kcal in from food versus kcal used by your body. Learn what changes your needs and what ICMR-NIN says about imbalance.Done
- 2.Portion vs serving sizeA serving is the label's reference amount; a portion is what you eat. Learn ICMR-NIN's katori sizes for measuring portions at home.Done
- 3.How much water do you need?ICMR-NIN suggests about eight glasses, roughly two litres, of water including beverages a day, and more in hot weather or heavy activity.Done
- 4.Sugary drinks and fruit juiceICMR-NIN says soft drinks don't replace water or fruit, and whole fruit beats juice. See the drinks it suggests instead.Done
- 5.Hydration myths vs factsDoes only plain water count? Is juice as good as fruit? Do soft drinks hydrate like water? Hydration myths checked against ICMR-NIN 2024.Done
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- 1.How to read a nutrition labelLearn to read any Indian food label in five steps: serving size, energy, nutrients, ingredients and claims. A free Snacademy lesson.Done
- 2.Serving size on food labels, explainedPer 100g or per serve? Learn what serving size means on Indian food labels and how to work out what you actually eat.Done
- 3.Added sugar vs total sugar on labelsTotal sugar and added sugar are not the same line. Learn how to read both on a food label and where added sugar hides in ingredients.Done
- 4.How to read an ingredients listIngredients are listed by weight, largest first. Learn how to read the list, spot added sugars and fats, and find allergen declarations.Done
- 5.What front-of-pack claims really mean"No added sugar", "source of fibre", "natural": learn how FSSAI regulates claims and how to check them against the label.Done
- 6.How to compare two food labelsCompare packs fairly: use per 100g, match the nutrients you care about, then check ingredients. A step-by-step Snacademy lesson.Done
Level 03
Choose with Confidence
How do I choose better food every day?
Learn how to make better food decisions.
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- 1.Should you snack between meals?ICMR-NIN suggests two to three meals a day and not snacking in between. Here's what that means, and how to snack better when you do.Done
- 2.Hunger, cravings and mindless snackingIs it hunger, a craving or just habit? Simple checks to tell them apart, and practical ways to snack on purpose instead of on autopilot.Done
- 3.What makes a better snack?ICMR-NIN's snack ideas: fruit or vegetable salads with seeds or nuts and curd, roasted or boiled chana, lobia and peanuts. Plus label checks.Done
- 4.Snack planning for office daysPlan office-day snacks the simple way: decide ahead, portion it, keep water close, and lean on fresh options ICMR-NIN suggests.Done
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- 1.Eating out and ordering inRestaurant or delivery? ICMR-NIN says choose carefully outside home. How to pick dishes without giving up the foods you enjoy.Done
- 2.Street food: how to choose safelyICMR-NIN calls street foods generally wholesome and fresh, but hygiene matters. What to look for at a stall before you order.Done
- 3.Salt when eating outICMR-NIN advises no more than 5g salt a day, about one teaspoon. See where salt hides in snacks, pickles, papads and ready-to-eat foods.Done
- 4.Festivals, parties and travelOne festive meal doesn't undo a balanced week. Practical ways to enjoy festivals, parties and travel days without strict rules.Done
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- 1.Ultra-processed foods explainedICMR-NIN sorts foods into minimally, moderately and ultra-processed, and flags HFSS foods. Learn the categories and how to use them.Done
- 2.How much protein do you need?ICMR-NIN's 2024 figures: average requirement 0.66g protein per kg a day, RDA 0.83g per kg. What that means and where to get it.Done
- 3.Does fruit have too much sugar?Fruit sugar isn't added sugar. ICMR-NIN suggests 100g fruit a day and at least 30g with each meal, and prefers whole fruit over juice.Done
- 4.'Fat-free' and sugar claims: what they meanFSSAI sets exact limits for 'free' and 'no added sugar' claims. Learn what they mean, and why 'free' of one thing isn't the whole story.Done
- 5.Superfoods and supplements: what they can't doNo single food has every nutrient, says ICMR-NIN. Why 'superfoods' and pills can't replace a varied diet, and when to ask a doctor.Done
Level 04
Nutrition for Your Life
What does my body need at different stages?
Understand nutrition for different people and situations.
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- 1.How nutrition needs change across lifeNutrient needs change with age, gender, physiological status and activity. A general overview of each life stage from ICMR-NIN 2024.Done
- 2.Pregnancy and breastfeeding: nutrition basicsGeneral education from ICMR-NIN 2024 on eating during pregnancy and breastfeeding: extra food, care and supplements advised by doctors.Done
- 3.Nutrition for children and teenagersGeneral education from ICMR-NIN 2024 for parents: varied diets, calcium-rich foods for growing years, and 60 minutes of activity a day.Done
- 4.Nutrition for older adultsAfter 60, energy needs fall but nutrient needs don't. ICMR-NIN 2024 suggests nutrient-rich foods, 400–500g vegetables and fruit, and 2 litres of water.Done
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- 1.How much physical activity do you need?ICMR-NIN 2024: 30–60 minutes of moderate activity on at least five days a week, plus strength work twice a week, for adults.Done
- 2.Eating for an active dayActive days run on a balanced plate. ICMR-NIN notes enough energy from carbohydrates and fats is needed for the body to use dietary protein well.Done
- 3.Protein for active peopleICMR-NIN's protein RDA of 0.83g per kg applies regardless of activity, and most athletes meet needs from food alone.Done
- 4.Hydration and exerciseICMR-NIN suggests about eight glasses of water a day, more during vigorous activity and hot weather. Plus warning signs to stop and rest.Done
- 5.Do you need supplements to exercise?ICMR-NIN 2024 says most athletes can meet protein needs from food and that large amounts of protein powder aren't advisable. Supplements: ask a doctor.Done
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- 1.What is BMI?BMI is weight in kg divided by height in metres squared. ICMR-NIN suggests 18.5–23 for Asian adults; 23–27.5 is overweight.Done
- 2.Body weight basicsICMR-NIN: about 25% of Indians are overweight or obese, driven by excess energy intake and reduced activity. The basics, without fads.Done
- 3.Vegetarian and vegan eatingICMR-NIN says plant-based diets can meet protein needs. Food sources for protein, omega-3 fats and B12 on vegetarian and vegan diets.Done
- 4.Food allergens on Indian labelsFSSAI requires eight allergen groups to be declared on labels, including gluten cereals, milk, egg, nuts and soy. How to find them.Done
- 5.When to see a doctor or dietitianGeneral information is a start, not a diagnosis. When ICMR-NIN suggests checking with a doctor, and how a dietitian can help.Done
Level 05
Master Your Nutrition
Can I apply everything myself?
Put everything together in your own life.
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- 1.How to build a balanced mealBuild a meal from ICMR-NIN's My Plate: cereals with whole grains, pulses or meat, vegetables, curd or milk, and a little oil.Done
- 2.A day of eating: Indian meal examplesICMR-NIN's sample day for a 65kg sedentary man: breakfast, lunch, an evening drink and dinner, about 2080 kcal and 72g protein.Done
- 3.Spreading protein and fibre across the dayPulses, milk, curd, nuts, eggs and whole grains spread across meals. How ICMR-NIN's My Plate reaches about 72g protein a day.Done
- 4.Weekly meal and grocery planningTurn My Plate into a weekly plan and grocery list: rotate grains, pulses and seasonal vegetables, and check labels as you shop.Done
- 5.Budget-friendly nutritionEat well on a budget with Indian staples: cereal and pulse combinations, millets, seasonal vegetables, and home cooking.Done
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- 1.How the nutrition calculator worksWhat the Snacademy calculator estimates for adults, which sources it uses, and why every number is a starting point, not a prescription.Done
- 2.BMI and your weight rangeHow the calculator works out BMI and the weight range for ICMR-NIN's 18.5–23 band for your height, and what it cannot tell you.Done
- 3.Daily energy needs explainedHow much energy you need depends on body weight and activity. ICMR-NIN's reference diets show daily kcal for men, women and adults over 60.Done
- 4.Your protein needs, shown as foodICMR-NIN's 0.83g per kg a day, turned into dal, curd, milk, nuts and eggs using My Plate food-group values.Done
- 5.Your hydration estimateICMR-NIN suggests about eight glasses of water a day, about two litres for older adults, and more in heat or vigorous activity.Done
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- 1.Week 1: AwarenessWeek 1 of the Snacademy 30-day challenge: read one food label a day, track your snacks, and find your added sugar sources.Done
- 2.Week 2: Better choicesWeek 2: add a fruit, add vegetables, improve one snack, and add pulses, curd or eggs where they fit.Done
- 3.Week 3: BuildWeek 3: build balanced meals, plan your snacks, and write a grocery list from your weekly plan, using ICMR-NIN's My Plate.Done
- 4.Week 4: SustainWeek 4: eat well when travelling and eating out, then write your own personal nutrition rules to keep the habits going.Done
- 5.Snacademy final quizTen questions across all five Snacademy levels. Score 8 or more to get your Snacademy certificate.Done
Why Snacademy
Short and plain
A few minutes a lesson, no jargon.
Free to learn
Every lesson is free and open. Sign up only for the final quiz.
Start with reading labels
Six short lessons, and you'll never look at a pack the same way.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.