Your food, your preferences
A balanced approach that makes space for the foods you enjoy.
a journal for a healthier youGood food.
PERSONAL NUTRITION. EVERYDAY WELLBEING.
Good food.
Better habits.
A healthier you.
Personalized nutrition that works with your food, your routine, and your goals. Make room for a healthier life, one everyday choice at a time.
Made for youBuilt around real life
Food you enjoy.
Habits you can keep.
HEALTHY TODAY. HAPPIER TOMORROW.
YOUR LIFE. YOUR NUTRITION.
THE DAILY PLATE / UNDERSTAND THE BALANCEUnderstand your daily
Understand your daily
nutrition balance.
Based on ICMR–NIN’s “My Plate for the Day”. A daily reference of approximately 2,000 kcal.
A whole dayNot one mealRaw food weightsNot cooked serving sizesYour needs varyA reference, not your prescription
DAILY FOOD EXPLORER2,000 kcal reference
Adjust view
DAILY FOOD GROUPS
01 / VEGETABLES1 of 7
Vegetables & leafy greens
400g per day, raw weight
Vegetables and leafy greens across the day; potato is excluded from this reference quantity.
FOOD EXAMPLES
Spinach, gourds, carrots, beans.
Think across meals, rather than putting the entire amount on one plate.
Explore at your own pace.
How should I read this plate?
Daily totals: These groups contribute to food intake across the day, not a single lunch or dinner.
Raw versus cooked: Cooking changes food weight and volume. The gram figures here refer to raw foods; milk/curd uses ml.
Different people, different plans: NIN presents a general reference. Personal needs depend on age, activity, health, and other factors.
Independent educational visualization by Nutriful You. Based on NIN’s published reference; no affiliation implied.View the original NIN plate (PDF)
02 / YOUR WAY OF EATINGHealthy eating should
THE NUTRIFUL YOU APPROACH
Healthy eating should
fit into your life.
Your nutrition plan should feel personal. We start with your needs, preferences, and everyday routine to help you build sustainable habits.
Small changes, steady progress
Practical choices you can keep making beyond a short-term plan.
Support for your goals
Nutrition guidance shaped around your individual needs.
FOOD & YOU / CONNECT THE DOTS
How Nutrition Supports Your Body
A 9-second flow that starts when you reach it. Tap the animation to pause, or select a stage to explore.
THE NUTRIENT JOURNEY9 SEC · AUTO FLOW
Follow food from digestion to the tissues that use its nutrients.
FOLLOW THE PROCESS
From food to smaller components.
Chewing and digestive juices break food into components small enough to be absorbed.
Digestive / blood pathwayLymph pathwayDistribution to tissues
Simplified educational animation. Paths and timing are illustrative, not a medical scan. Different nutrients take different routes.
Learn more about digestion and absorption · NIH / NIDDKExplore how individual nutrients support your body
Energy for your everyday.
Carbohydrates provide energy for daily activity and the body’s normal functions.
FAMILIAR FOOD SOURCES
Rice, roti, oats, and millets.
Educational overview. Food groups & their roles · Calcium · Vitamin D · Vitamins & minerals
SERVICES / NUTRITION FOR YOUR LIFEDifferent needs.
Different needs.
Personal attention.
Personal, community, and corporate nutrition—the three areas at the heart of Nutriful You.
Nutrition, made personal.
Individual diet plans shaped around your goals, lifestyle, and food preferences.
Weight loss & weight gain
Discuss your eating patterns and goals to find a practical approach to weight management.
Pregnancy nutrition
Explore nutrition support for your changing needs around pregnancy.
Sports & fitness
Nutrition guidance around training, activity, and fitness goals.
Senior citizens
Personalized nutrition with attention to food preferences and needs in later life.
Medical nutrition
Discuss food choices for specific health needs, including diabetes, thyroid conditions, and PCOS, alongside your existing care.
Better habits, together.
Group nutrition programs and workshops that help communities understand food choices and build healthier routines.
- Group nutrition plans
- Food and nutrition education
- Community workshops
Wellbeing at work.
Corporate nutrition programs that bring practical food and wellness guidance into the workplace.
- Corporate nutrition plans
- Workplace nutrition education
- Team wellness workshops
FIND YOUR FOCUS
Where would you
like to begin?
Choose a focus to explore the kind of support that may suit you.
EVERYDAY WELLBEING
Eat well. Feel more at home in your routine.
Build a balanced way of eating around your schedule, food preferences, and lifestyle. Start with achievable changes to everyday meals.
Discuss your goalsWHAT WE CAN EXPLORE TOGETHER
- Your current eating routine
- Meal balance and variety
- Habits that fit your day
MEET NUTRIFUL YOU
A personal approach.
A healthier everyday.
Dr. Lahari Surapaneni
Founder · Nutritionist & wellness consultant
Dr. Lahari studied Food Technology at Osmania University, Hyderabad, and earned her PhD in Food Science and Nutrition at Clemson University, USA. She subsequently worked as a research scientist in the United States.
Her approach centers on personalized diets that respect each client’s goals, lifestyle, and food preferences. Nutriful You combines individual guidance with nutrition education, community programs, and corporate plans.
More about our approach
Nutriful You helps people understand credible nutrition information and apply it to everyday life. Dr. Lahari has also worked with Hyderabad Runners and consulted with health-food startups.
YOUR STORY / ONE STEP AT A TIME
Scrapbook Story Timeline
Small changes. A story that is yours.
A nutrition journey built around your everyday life. Open each note to see the next step.
- 01
FIRST, WE LISTEN
Your life, in your words.
Share your food preferences, daily schedule, goals, and the things that make eating well feel difficult.
Begin with you. - 02
THEN, WE UNDERSTAND
Connect food with your needs.
Explore your usual meals and learn what food groups contribute. The daily plate is a starting point for that conversation.
Explore the daily plateMake sense of the picture. - 03
MAKE IT PERSONAL
A plan for your kind of day.
Discuss practical nutrition changes that fit the foods available to you, your preferences, and your individual needs.
Familiar food. A thoughtful approach. - 04
PUT IT INTO PRACTICE
Build one habit at a time.
Work on achievable changes to meals and routines. Ask about alternatives for travel, busy days, or eating away from home.
Progress lives in the everyday. - 05
REFLECT & ADAPT
Your next chapter.
Review what is working and what needs adjusting with your nutrition professional. Your routine can change; your approach can adapt.
Start a conversationKeep learning. Keep growing.
MEDIA / FROM THE CLIPPINGS FILEIn print.
In print.
In conversation.
Articles and conversations featuring Dr. Lahari Surapaneni, with links to the original publications.
The CONNECT
Eat Well, Run Well
A feature quoting Dr. Lahari on nutrition in the days leading up to a marathon and on race day.
Read the featureHyderabad Runners
Optimal Nutrition for Runners
The September newsletter covers Dr. Lahari’s Beyond the Track session on training nutrition, hydration, and race-day food strategies.
Open the newsletter (PDF)Hashtag Magazine
Absorbing Vitamin D while staying Indoors
An interview with Dr. Lahari about vitamin D, sunlight, and time spent indoors.
Open the magazine (PDF)Hyderabad Runners
12 Nutrition Tips for 2022
Dr. Lahari’s contribution to the runners’ magazine explores mindful eating, whole grains, and variety in everyday meals.
Read the article (PDF)TESTIMONIALS / NOTES FROM CLIENTSEveryday changes.
Everyday changes.
Personal stories.
Client reflections, summarized from the original Nutriful You testimonials.
Familiar food, personal guidance.
Sumanth valued a plan built around home-cooked food, his usual eating habits, and adjustments for travel.
Sumanth PalepuClient reflectionSmall changes to a familiar routine.
Rajasekhar appreciated manageable changes to familiar meals, with greater attention to eating habits and activity.
Rajasekhar ReddyClient reflectionA different understanding of dieting.
Anjali described learning to understand her food choices and finding an approach that did not feel like constant hunger.
Anjali JoshiClient reflectionGuidance that fits daily life.
Manoj valued detailed discussions of everyday meals, food quantities, and alternatives when travelling for work.
Manoj SuryaClient reflectionFood choices for an active life.
Abhijeet appreciated a practical plan using familiar foods and adjusting to his activity levels.
Abhijeet DubeyClient reflectionLearning for the long term.
Sreedhar highlighted flexible, home-prepared meals, ongoing follow-up, and learning how to sustain healthier eating.
Sreedhar JastiClient reflectionThese are summaries of individual experiences, not promises of results. Original client testimonials
05 / YOUR QUESTIONS
A LITTLE MORE CLARITY
Before you begin.
Will my nutrition plan be personalized?
Nutriful You focuses on customized diet plans. Share your needs, preferences, and goals during your consultation so your plan can reflect your routine.
Can I get help with specific health needs?
Nutrition support includes needs related to diabetes, thyroid conditions, and PCOS. Contact the team to discuss your circumstances and how nutrition guidance can complement your ongoing care.
How do I arrange a consultation?
Email lahari@nutrifulyou.com or call +91 8978679454 to ask about availability, consultation options, and fees.
06 / LET’S CONNECTYour healthier chapter
LET'S MAKE IT PERSONAL
Your healthier chapter
starts with a conversation.
Tell us what you want to work toward. We'll help you find a place to begin.
BASED IN
Civil Supplies Bhavan Lane
Next to Kritunga Restaurant, near Irram Manzil Metro Station
Irram Manzil Colony, Somajiguda
Hyderabad, Telangana 500082lahari@nutrifulyou.com+91 8978679454
Visit Nutriful You
Inside Access PsychologyCivil Supplies Bhavan Lane
Next to Kritunga Restaurant, near Irram Manzil Metro Station
Irram Manzil Colony, Somajiguda
Hyderabad, Telangana 500082lahari@nutrifulyou.com+91 8978679454