Level 05

Master Your Nutrition

Can I apply everything myself?

Put everything together in your own life.

All Snacademy levels
    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. 5.Budget-friendly nutritionEat well on a budget with Indian staples: cereal and pulse combinations, millets, seasonal vegetables, and home cooking.
    1. 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.
    2. 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.
    3. 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.
    4. 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.
    5. 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.

    Try the Snacademy calculator
    See the ICMR-NIN reference diet for your age and activity. Adults only.

    1. 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.
    2. 2.Week 2: Better choicesWeek 2: add a fruit, add vegetables, improve one snack, and add pulses, curd or eggs where they fit.
    3. 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.
    4. 4.Week 4: SustainWeek 4: eat well when travelling and eating out, then write your own personal nutrition rules to keep the habits going.
    5. 5.Snacademy final quizTen questions across all five Snacademy levels. Score 8 or more to get your Snacademy certificate.

Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.