Author: Sameed Chaudhary

Most Pakistanis track what they eat but rarely think twice about what they drink. A plate of biryani gets the blame. The three cups of doodh pati chai, the sweet lassi at lunch, and the chilled Rooh Afza at iftar quietly escape notice. This is the liquid calorie problem. Drinks deliver real energy to the body, but they don’t trigger the same feeling of fullness that solid food does. So you finish your chai, feel no different, and eat a full meal on top of it. The extra calories just stack up. According to WHO EMRO, Pakistanis consume far more…

Eating well doesn’t have to mean spending a lot. Some of the most nutritious foods available in Pakistan are also the most affordable, and they’ve been sitting in our kitchens for generations. The problem is that most people don’t realise how much nutritional value they’re already getting from everyday desi staples. Food prices have climbed sharply in recent years, but the cheapest items at any sabzi mandi in Lahore, Karachi, or Rawalpindi are still the ones nutritionists recommend most: lentils, eggs, leafy greens, and seasonal fruit. According to UNICEF Pakistan’s Cost of Diet report, a nutritious diet for a Pakistani…

Every school morning in Pakistan carries the same quiet pressure: what goes in the tiffin box today? Whether you are in Lahore packing a lunch at 7 a.m. or in Karachi rushing between the kitchen and the school gate, the question is always the same. Your child needs something filling, something they will actually eat, and something that does not spoil by noon. Pakistani school hours are long, often stretching six to seven hours, and children who skip or barely eat lunch tend to lose focus and energy well before the final bell. According to Pakistan’s National Nutrition Survey 2018,…

Most Pakistani households cook the same way their mothers did. Generous oil, white rice, full-fat everything, and chai with three spoons of sugar. Nobody is blaming anyone for that. But small, deliberate changes to how you cook — not what you eat — can make a real difference to your weight, blood sugar, and heart health over time. Pakistan has one of the highest rates of cardiovascular disease and type 2 diabetes in South Asia, according to the World Health Organization. Much of that risk is tied to diet patterns: too much refined carbohydrate, too much saturated fat, and too…

Most Pakistanis don’t overeat because they lack willpower. They overeat because the portions served at home, at weddings, and at roadside dhabas are genuinely enormous — and nobody taught them what a reasonable amount actually looks like on a plate. According to the Pakistan National Health Survey 2023, over 40% of Pakistani adults are overweight or obese, with the rate rising fastest in urban women between 25 and 45. Yet the most common advice people receive is to “eat less” — which tells you nothing about how much less, or how to apply that to a plate of daal chawal…

Most people in Pakistan glance at the front of a packet, see words like “natural” or “low fat,” and put it in the trolley. The actual numbers on the back stay unread. That habit is worth changing, because those numbers tell a very different story. Packaged food consumption in Pakistan has grown sharply over the last decade, with instant noodles, breakfast cereals, flavoured yogurts, and biscuits now common in households from Karachi to Peshawar. Per Pakistan’s Ministry of Commerce SRO issued in 2019, imported packaged foods must carry nutritional information in both Urdu and English, which means the information is…

New parents in Pakistan often hear it from a dadi or nani first: “dant nikal rahe hain” — the teeth are coming. And with that announcement comes a wave of advice, some helpful, some outdated, and some that can actually harm your baby. Knowing what teething really looks like, and what it does not look like, is one of the most useful things you can learn in your baby’s first year. Teething, or dant nikalna in Urdu, is the process by which a baby’s primary teeth (also called milk teeth or doodh ke dant) push up through the gum line.…

Every Pakistani parent knows the scene: a plate of daal chawal sits untouched while a three-year-old demands plain roti and nothing else. Picky eating in kids is one of the most common feeding concerns parents bring to paediatricians, and it can leave families exhausted, anxious, and unsure of what to do. The frustration is real, but so is the reassurance. Most children go through a phase of selective eating, and many do grow out of it. The challenge for parents is knowing what is normal, what actually helps, and when the fussiness crosses a line that needs professional attention. This…

Many Pakistani parents notice at some point that their child’s weight has stayed the same for weeks, or that the growth chart at the clinic shows a worrying plateau. It’s one of the most common reasons families visit a paediatrician, and the anxiety it brings is completely understandable. The scale of the problem in Pakistan is real. According to the Pakistan Demographic and Health Survey (2017-18), over 23% of children under five years were underweight, and the Global Nutrition Report places Pakistan’s under-5 stunting rate at 37.6%, well above the regional average for Asia. These numbers reflect a mix of…

Quick Answer Neck and shoulder pain from desk work is almost always caused by poor posture, a badly set-up workstation, and staying still for too long. The most effective fixes combine three things: adjusting your screen and chair height, doing short movement breaks every 30 minutes, and building a daily routine of neck and shoulder stretches. Most people see noticeable improvement within one to two weeks of consistent changes. If the pain shoots into your arm, causes numbness, or does not ease after two to three weeks, see a doctor. Most office workers in Pakistan spend six to nine hours…