What, How Much and How to Eat: A Simple Science-Backed Guide to Portion Control, Balanced Nutrition

There are hundreds of books telling you what to eat, but very few that clearly explain how much to eat without overwhelming you with calorie counts and complex BMR calculations.

What, How Much and How to Eat: Simple and Sustainable is a practical, evidence-based guide designed to simplify everyday nutrition. It goes beyond basic calorie math to give you clear, actionable insights that you can actually apply in your daily life.

This book empowers you with a ready-to-use, flexible template to take control of your health and nutrition without confusion or restrictive rules.


Inside this book, you will discover:

✔️ How to manage portion sizes without counting calories
✔️ Simple ways to plan and prepare balanced meals
✔️ A practical nutrition template you can customise for your lifestyle
✔️ Guidance for managing conditions like diabetes, hypertension, high cholesterol, obesity, hypothyroidism, and PCOS
✔️ Easy-to-follow tips for building sustainable eating habits

With a touch of tongue-in-cheek humour, the book also busts common nutrition myths, including:

✔️ Jaggery vs sugar
✔️ A1 vs A2 milk
✔️ Mixing fruits with milk

If you're looking for a simple, realistic, and science-backed approach to nutrition without the noise this book is your everyday guide to eating well and living better.

Amita Gadre is a leading voice in the field of nutrition. She has built a vibrant digital community with a combined reach of over 10 million people. On Instagram, her handle amitagadre has 190K engaged followers; her Facebook page hosts a community of more than 265K, and YouTube is close to the 100K subscriber mark. Her Youtube has 2 nutrition podcasts- one in English called 'The Ask Amita Podcast' and another in Marathi titled 'Tumcha Aamcha Same Asta'. Amita's first book in Marathi Kay Kiti ani Kasa Khaycha published in June 2025 is a bestseller. Amita has graduated as a gold medalist and holds an M.Sc. in clinical nutrition and an M.H.A. in public health from the prestigious Tata Institute of Social Sciences, Mumbai. With more than 20 years of experience in clinical nutrition, she has guided thousands globally towards better health. Her expertise has been recognized widely, with features in respected publications such as the Indian Express, Hindustan Times Brunch, Times of India, NDTV Food, India Today, Mumbai Mirror, BBC Marathi, among many others. Amita's influence extends well beyond her clinic. She has conducted more than 4000 online sessions and workshops which continue to have a global audience. Through her website, www.amitagadre.com, she provides clinical nutrition consultations to clients all over the world.