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Anaemia Prevention Guide | The 90-Day Indian Plan for Iron and Energy
Nutribox Disease Prevention Guide

Anaemia Prevention Guide

Always tired, low energy or pale? Build your iron before it becomes anaemia.

A guided 90-day programme with everyday Indian food and simple habits, to help rebuild iron stores and lower your risk of anaemia.

  • 90-day programme
  • 80+ foods rated
  • 28-day meal plan
  • 192 pages
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

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Take the 2-minute check ↓
“Just tired” may be <em>low iron.</em>
The wake-up call

“Just tired” may be low iron.

  • 🧪
    Low iron storesFerritin can be low even when haemoglobin still looks normal.
  • 👩
    Periods, pregnancy or a veg dietThese raise your need for iron, so it runs low faster.
  • ⏳
    The good newsIron-smart meals and better absorption habits can help rebuild your stores.
2-minute self-check

What is your low-iron risk?

5 quick questions about common signs and risk factors for low iron.

Question 1 of 5

How often do you feel tired or low on energy?

Question 2 of 5

How often do you eat iron-rich foods (greens, dal, rajma, eggs, meat)?

Question 3 of 5

Do you drink tea or coffee with or right after meals?

Question 4 of 5

Do you have heavy periods, or are you pregnant or breastfeeding?

Question 5 of 5

Do you get breathless on stairs or feel dizzy?

LowModerateHigh

Your score: 0 / 100

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A simple check of common signs and risk factors. It is not a diagnosis. A blood test tells you for sure.

Catch it early

Iron runs low quietly

Iron stores empty slowly, long before a report shows anaemia. That's your chance.

Early signs
Early signsTiredness, breathlessness, pale nails, hair fall, dizziness.
The window to act
The window to actLow iron stores are when simple food changes matter the most.
The 90-day programme

One small step every week. Big change in 90 days.

No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.

Weeks 1–4Reset
  • Iron at every meal
  • Add vitamin C
  • Move tea away from meals
  • Get your baseline test
Weeks 5–8Build
  • Absorb better
  • Gut health habits
  • Gentle movement
  • Better sleep
Weeks 9–12Lock in
  • Festivals and fasting
  • Periods and busy weeks
  • Keep energy steady
  • Retest and habits for life
One small step every week. <em>Big change in 90 days.</em>
Day 1Note your energy and your Hb/ferritin
Day 30First check-in: energy and sleep
Day 60Mid-way energy check
Day 90Retest with your doctor and celebrate
What really moves the needle

The 5 keys to prevention

The guide works on all five together, not just one.

🥬
Iron foodsGreens, dals, millets and more
🍋
Vitamin CPair iron with lemon, amla, guava
🍵
Tea timingKeep tea away from meals
🥣
Gut healthA healthy gut absorbs better
🧪
Check-upsFerritin, B12 and folate
The prevention kitchen

Eat Indian. Eat smarter.

The iron-smart plate
The iron-smart plateGreens, protein and millet with a squeeze of lemon.
80+ foods rated
80+ foods ratedIron-rich, helpers and blockers.
Easy swaps
Easy swapsSmall changes, more iron.
28-day meal plan
28-day meal planIron-smart Indian meals, breakfast to dinner.
Beyond food

Small daily habits, big results

Pair iron with vitamin C
Eat smart

Pair iron with vitamin C

A squeeze of lemon or a guava can help your body absorb more iron from veg food.

  • Best iron pairings
  • What blocks iron at meals
  • Veg and non-veg options
Gentle daily movement
Move

Gentle daily movement

Walking and light exercise help circulation and energy.

  • Easy walking plan
  • Simple home routines
  • Safe for tired days
Fix the hidden blockers
Gut & sleep

Fix the hidden blockers

Gut problems, poor sleep and some habits reduce iron absorption. The guide shows what to change.

  • Gut-friendly foods
  • The 7-hour sleep plan
  • Tea, coffee and calcium timing
Energy and iron trackers
Track

Energy and iron trackers

Tick off habits daily and watch your energy improve.

  • 90-day habit tracker
  • Energy and symptoms log
  • Blood test history and retest checklist
Made for you

Who is this guide for?

😴

Always tired

  • Low energy by afternoon
  • Breathless on stairs
  • Want to know why
🩸

Heavy periods

  • Periods that drain you
  • Hair fall and pale nails
  • Want iron-smart meals
🤰

Planning pregnancy

  • Want strong iron stores
  • Before and after delivery
  • Safe, simple food habits
🥬

Vegetarian

  • No meat or eggs
  • Want more iron from veg food
  • Smart pairings that help
🎓

Teens and students

  • Growing bodies need more iron
  • Busy days, junk food
  • Easy habits for parents
💻

Busy with a desk job

  • Skipped meals, lots of tea
  • Afternoon slump
  • Need habits that fit a busy day
Look inside

Real pages from the guide

Swipe → · Tap any page to zoom

Reading your lab report
Reading your lab report
Foods rated: dals & pulses
Foods rated: dals & pulses
Breakfast upgrades
Breakfast upgrades
Kitchen swaps
Kitchen swaps
Day 30 milestone check-in
Day 30 milestone check-in
28-day meal plan
28-day meal plan
Daily plate rules
Daily plate rules
Post-meal walking routine
Post-meal walking routine
Indian food myths vs facts
Indian food myths vs facts
90-day habit tracker
90-day habit tracker
Every topic inside

Open the guide, see every chapter

9 parts · 49 topics · Tap a part to see what's inside

01Wake-up call18 pages · 2 topics
  1. Why half of India runs on an empty tank
  2. Reading your lab report
02The science of blood & energy16 pages · 2 topics
  1. The 1-hour chai buffer rule
  2. Chapter summary: the iron equation
03The prevention kitchen32 pages · 17 topics
  1. The 1-hour chai buffer rule
  2. Halim seeds: India's iron champion
  3. Food guide: grains and flours
  4. Food guide: dals and legumes
  5. Food guide: seeds and nuts
  6. Food guide: green leafy vegetables
  7. Food guide: everyday vegetables
  8. Food guide: vitamin C enhancers
  9. Food guide: traditional fruits
  10. Food guide: dairy and plant alternatives
  11. Food guide: poultry, meat and seafood
  12. Food guide: cooking fats and oils
  13. Food guide: spices and souring agents
  14. Food guide: snacks and beverages
  15. The 1% better kitchen swaps: breakfast
  16. The 1% better kitchen swaps: lunch
  17. Chapter summary: daily iron checklist
0490-day programme44 pages · 7 topics
  1. How the 90-day programme works
  2. Day 30 milestone check-in
  3. Day 60 milestone check-in
  4. Day 90 milestone celebration
  5. The 28-day Indian prevention meal plan
  6. Fasting and festival guidance
  7. 10 daily prevention plate rules
05Move for circulation16 pages · 2 topics
  1. Post-meal walking routine
  2. Chapter summary: weekly movement template
06Gut health & sleep12 pages · 1 topics
  1. Chapter summary: gut and sleep plan
07Special groups12 pages · 1 topics
  1. Chapter summary: special groups reference
08Myths, FAQs & stories12 pages · 7 topics
  1. Indian food myths vs facts
  2. Thalassemia Minor: why iron pills don't help
  3. Sickle Cell Trait & G6PD considerations
  4. Clinical FAQs: testing & ferritin
  5. Kitchen & lifestyle FAQs
  6. When diet is not enough: medical thresholds
  7. 90 days of consistency: lasting vitality
09Toolkit & trackers16 pages · 10 topics
  1. How to use your toolkit
  2. 90-day daily habit trackers
  3. Energy & symptom progression log
  4. Blood test comparison matrix
  5. Monthly period & blood loss log
  6. Weekly meal planning template
  7. 50-item iron-smart grocery checklist
  8. Doctor consultation checklist
  9. Refrigerator reference chart
  10. Pocket wallet card
Clear the confusion

Myth vs fact

Spinach alone fixes low iron.Iron from greens absorbs better with vitamin C and without tea at meals.
Tea after food is harmless.Tea and coffee at meals can block iron absorption.
If Hb is normal, iron is fine.Iron stores (ferritin) can be low before Hb drops.
Only women need to worry.Children, teens, older adults and vegetarians are at risk too.
Myth vs fact
Pick the right guide

Prevention or Management?

Anaemia Prevention Guide

Tired, low-energy or at-risk: heavy periods, pregnancy, a veg diet, teens and busy adults.

  • 2-minute risk check
  • 90-day step-by-step programme
  • 80+ foods rated, 28-day meal plan
  • Energy and iron trackers

Anaemia Management Guide

Already diagnosed with anaemia, or caring for someone who is.

  • 160+ Indian foods rated
  • 14-day meal plan
  • 60-day reboot
  • Reports and supplements explained
See the Management Guide →
Anaemia Prevention Guide | The 90-Day Indian Plan for Iron and Energy
📲 PDF SOFT COPY ONLY

Anaemia Prevention Guide

  • 192 pages, full colour PDF
  • 2-minute low-iron risk check
  • 90-day programme: 12 weekly action guides
  • 80+ Indian foods rated + easy swaps
  • 28-day iron-smart Indian meal plan
  • Absorption tips: what to pair and avoid
  • Energy and iron trackers
BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499
  1. Pay securely
  2. Get the download link on email
  3. Read on any device
  • 📥 1 complete PDF file, 192 pages
  • 📧 Download link sent to your email right after payment
  • 📴 Read offline, no internet needed
  • 🖨️ Print the trackers at home, for personal use only
  • ♾️ Lifetime access, no subscription
  • 📱 Read on any device: mobile, tablet, laptop

📖 No hard copy will be dispatched

Your questions, answered

Who is this guide for?

People without an anaemia diagnosis who want to protect their iron: tired adults, women with heavy periods, pregnancy planning, vegetarians and teens. If you already have anaemia, the Anaemia Management Guide is the right one.

I'm vegetarian. Will it work for me?

Yes. The guide is built on Indian veg foods, with smart pairings that help absorption, plus non-veg options.

Do I have to stop tea?

No. The guide shows how to time tea and coffee away from meals so they don't block iron.

Do I need a gym or special equipment?

No. Everything in the guide can be done at home with everyday items.

Does it replace my doctor?

No. It is an education guide that works alongside your doctor. It also tells you which checks to ask for and when.

How will I get the guide?

It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.

Is there a printed copy?

The printed hard copy is out of stock right now. The PDF is available instantly.

Your energy-building 90 days can start today

Your energy-building 90 days can start today

For you, and for the family around you. Start with one small habit this week.

BUY PDFSoft Copy Only · Check your email after payment Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK Rs. 1,499

Digital product (PDF soft copy only). For education only. It does not diagnose, treat or replace medical advice. The self-check is a screening aid, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.

Rs. 699Start my 90 days