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We will always attempt to answer your questions thoroughly, so that you never have to worry needlessly, and we will explain complicated things clearly and simply....more
We will always attempt to answer your questions thoroughly, so that you never have to worry needlessly, and we will explain complicated things clearly and simply.


10:00 AM - 06:00 PM


Golden Square Business Center 3rd Floor, 24th Main JP Nagar, 1st Phase Landmark: ICICI Bank
JP Nagar Bangalore, Karnataka - 560078
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Doctor in Foods & Nutrition Clinic - JP Nagar

Dt. Silky Mahajan

B.Sc. Food & Nutrition, M.Sc. Food & Nutrition
89%  (99 ratings)
11 Years experience
1180 at clinic
₹500 online
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10:00 AM - 06:00 PM
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Expertly offers advice in dietetics, including recommendations on planned diets to patients
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No Time For Exercise - 6 Hacks To Stay Fit

No Time For Exercise - 6 Hacks To Stay Fit

"I don't have time" is one of the most common excuses heard for living an unhealthy lifestyle. When you're working at a full time job, it is often easier to order in from a restaurant and spend the evening watching television to 'cool off' instead of cooking a healthy meal and hitting the gym. However, a busy lifestyle does not necessarily need to be unhealthy. Here are a few simple tips to live a healthier life.

  1. Cook one pot meals: Cooking doesn't have to be complicated. Experiment with your microwave settings and recipes to find quick meals that can be made in under a minute like quiche in a mug or steamed salmon. Making pasta can be as easy as putting all the ingredients in together into a pot and letting them cook. Find recipes that require minimal grocery shopping and preparation.
  2. Take the stairs: Elevators are definitely a convenience and cannot be avoided if your office or home is on the 10th floor. To balance convenience and health, get off the elevator a floor or two below yours and climb up the remaining stairs. Obviously working up a sweat by climbing stairs at the beginning of your day at work isn't a good idea so time your stair climbs at the end of the day or when a shower is nearby.
  3. Avoid snacking: Eat proper meals instead of mindlessly snacking through the day. Keeping a food diary can help you recognize your eating habits and rectify them. If three meals a day does not satiate your hunger, break your meals into smaller portions eaten at more frequent intervals. Breakfast is the most important meal of the day and should never be skipped.
  4. Drink plenty of water: Often we snack not because we're hungry but because the body is dehydrated. Water can also boost your energy levels and aid digestion. However, avoid filling your stomach with water before a meal to make you eat less. This can hinder your digestion process and keep your body from receiving its necessary nutrients.
  5. Cut back on packaged foods: Packaged food is never really all that good for you. In most cases, it is loaded with sugar, sodium, preservatives and artificial flavouring. If you cannot avoid packaged food, pick the one with minimal ingredients.
  6. Interval training: Spending an hour at the gym is not the only way to exercise. If you cannot find time for a full workout, try interval training. Get off the couch during intervals while watching your favourite soap or take a quick five minute break from your desk to exercise. Regular exercise will also help you sleep better and make you wake up feeling refreshed. If you wish to discuss any specific problem, you can consult a dietitian-nutritionist.
6928 people found this helpful

Health Benefits - Fruits vs Dry Fruits

Health Benefits - Fruits vs Dry Fruits

It is said that dehydrated fruits offer same health benefits as that of fresh fruits, but differ slightly in mineral and vitamin content. Both fresh and dried fruits will provide you with fiber and antioxidants, which are beneficial for your health; however dried fruits usually lose a small percentage of their vitamins during the process of dehydration.

When you compare fresh and dried fruits, it’s great to make use of the standard serving sizes, which are 1 cup of fresh fruit and ¼ cup of dried fruit.

But when fruits lose their water content and eventually volume during the drying process, their sugar, calorie and nutrient content become concentrated. So when you consume a handful of dried fruits, there is an in-take of more calories than you would if you consumed that same quantity of fresh fruits.

Besides giving you a variety in taste and health benefits, both fresh fruits and dehydrated fruits have their own significance.

For instance, whereas dry fruits can offer you portability and a longer shelf life; fresh fruit as opposed to dry fruits contain higher amount of minerals and hence is a more nutritious choice than dried fruits.

If you are keeping a close watch on your weight, then dried fruits should not be eaten much as they contain considerably more calories in each serving than the fresh fruits. Dried fruits that contain sugar additives are high in calorie content, but the ones with low calorie content offer numerous health rewards:

- Antioxidants

There are some dried fruits which are a rich source of antioxidants, the Journal of the American College of Nutrition revealed. For instance, Phenol an antioxidant-type is found more in dried fruits such as figs and dates than in fresh fruits.

- High Fiber

Dried fruits are usually high in fiber content than the equal-sized serving of the fresh fruits. Fiber helps in running our digestive system smoothly and prevents obesity as well as cancer and heart disease.

5 people found this helpful

4 White Poisons that We Eat Unknowingly

4 White Poisons that We Eat Unknowingly

You might be surprised to know that unknowingly you are consuming poisons in your daily meal. Forget getting nutrients from these items, you end up troubling your health by consuming these food items. White rice, pasteurized cow milk, refined salt and refined sugar are the 4 white poisons, which are not good for your health. As they don’t have the right amount of protein, vitamins or minerals to keep your body healthy. Moreover, they increase the risk of developing other diseases like hypertension and diabetes. It has also been found via research that eating white rice increases the risk of diabetes by 17 percent.

Here is why you should stop eating these poisons:

  1. Pasteurized Cow Milk: The only good thing about this milk is that it has a longer life. The process of pasteurization keeps the milk good for a longer period, but harms its nutritive value. It removes enzymes, vitamin A, B 12 and C from the milk. The process also transfers hormones and antibiotics into the milk. Researchers have found that the process also destroys essential and good bacteria like lactobacillus acidophilus. Moreover, about 20% of iodine gets removed from the milk and thus after consuming it, you are more likely to develop constipation.
  2. White or Refined Rice: The process of refining rice leads to the removal of the outer layer and germ from it. The rice is left with endosperm, only. This layer contains starch in a huge quantity which can increase your blood sugar or glucose levels to a great extent.
  3. Refined Sugar: White sugar or refined one is full of chemicals. It has no nutritional value. The chemical is derived from sugar cane or beet. Then, the juice of this substance is extracted to get fibre free sugar. The juice is mixed with lime during the refining process. This kills all vitamins present in the juice. Calcium sulphate and sulphuric acid are also used for bleaching of the sugar. This is done to make the sugar look more white than natural.
  4. Refined Salt: Normal table salt contains iodine. This is needed for a healthy body. But refining of salt removes iodine from the salt. Fluorides are added during the process of refining. The fluorides are bad when consumed in excess. Consumption of refined salt also increases blood pressure. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
14205 people found this helpful

Importance of Vitamin D & Vitamin B12

Importance of Vitamin D & Vitamin B12

Your daily intake of delicious foods might not be enough for a healthy life. Your health largely depends on the consumption of right amount of vitamins. You can be protected from a plethora of disorders by the intake of foods rich in vitamin B12 and D. Here’s why you need vitamin B12 and D:

  1. Prevention: Vitamin B12 prevents us from certain cancers, including cancers in prostate glands, lungs, breast and colon. It also provides protection against heart diseases. Vitamin B12 also helps in prevention against Alzheimer’s disease. Intake of vitamin D reduces the risk of developing multiple sclerosis, heart disease and flu.
  2. Booster of happiness and health: It has been found that vitamin B12 boosts up your energy levels to a great extent. There are health drinks enriched with Vitamins to provide energy to your tired body. But it is best to have foods rich in vitamin B12 and other vitamins.
  3. Forget depression: Vitamin D and B12 are known to benefit your health by keeping away depression. Therefore, it is very important to keep a check on the vitamins level of your body.
  4. Helps protein metabolism: One of the primary functions of vitamin B12 is to boost protein metabolism in your body. If you are suffering from vitamin B12 deficiency, you will suffer from improper protein metabolism. However, the symptoms may get noticed after several years.
  5. Protect your bones: It is the most essential function of vitamin D to absorb calcium and promote the growth of bones. Deficiency of vitamin D can lead to bone related diseases like rickets.
  6. Help your brain: Vitamin B12 is good for the overall health of the human brain. It can prevent you from developing dementia in old age or brain shrinkage.
  7. Good for digestive system: Vitamin B12 helps in the smooth functioning of digestive system. It provides protection against constipation.
  8. Beauty matters: Vitamin B12 and D are known for their contribution towards gifting you a healthy skin, shiny hairs and beautiful and strong nails. If you wish to discuss about any specific problem, you can consult a Dietitian/Nutritionist.
12625 people found this helpful

Why You Get Muscle Cramps?

Why You Get Muscle Cramps?

Muscle cramps often occur in the calf muscle of the back of the lower leg. It is often characterized by a momentary sharp pain along with a muscle lump beneath the skin. Just like its sudden appearance, muscle cramp disappears the same way without any botheration. However, a doctor should be consulted if you see any of the following symptoms:

  1. The pain keeps coming back
  2. The cramps result in weakening of the muscles
  3. It causes frequent discomfort
  4. It results in changed skin color, redness or swelling of the skin
  5. The condition doesn’t improve with normal care
  6. Cramps are not associated with obvious causes such as playing, exercising and jogging

What causes muscle cramps?
Any strain on muscle, dehydration, muscle overuse or simply standing for a prolonged time can lead to muscle cramps. The exact cause of muscle cramps is not known in a lot of cases. There could be the following medical conditions that could lead to such muscle cramps:

  1. Blood supply: At times when the arteries narrow down resulting in an inadequate blood supply in the leg, a sharp pain can be felt followed by muscle cramps. This can happen while exercising or playing. It disappears as soon as one rests their legs.
  2. Mineral depletion: Shortage of magnesium, potassium and calcium in the body can lead to muscle cramps. Even medication for high blood pressure can lead to cramps in the legs.
  3. Nerve compression: Nerve compression of the spine can produce sharp pain on the leg muscles. The pain worsens with longer durations of walk. The symptoms, however, can be delayed a bit if the walking posture is changed, like the way one walks while carrying a shopping cart.

What are the risk factors associated to muscle cramps?

  1. Dehydration: Muscle cramps often happen among athletes when they get dehydrated and fatigued while performing in hot temperature.
  2. Age: People over the age of 60 often lose mass in the muscle. The remaining mass gets stressed out soon, resulting in muscle cramps.
  3. Pregnancy: Pregnant women face frequent muscle cramps due to the sudden increase of body weight and restricted movements in the pregnancy period.
  4. Medical conditions: Certain medical conditions such as nerve disorder, thyroid problems, liver failure, diabetes etc. greatly increase the chance of muscle cramps.

Some common ways to treat muscle cramps:

  1. A brisk walk followed by stretching relaxes the muscles and greatly helps in staying away from cramps.
  2. A diet consisting of magnesium on a regular basis gives relief from muscle cramps.
  3. A wet cloth soaked in hot water often shows magical results and gives instant relief from muscle cramps.
  4. Being hydrated throughout the day helps with muscle cramps. It is necessary to consume enough amount of electrolytes so that muscle contraction does not happen. If you wish to discuss about any specific problem, you can consult a doctor.
5833 people found this helpful

Whole Milk or Skim Milk?

Whole Milk or Skim Milk?

Most of the parents convince their kids saying that "drink your milk quickly so that you'll grow big and strong!". The truth is that milk does provide valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin A, C, D, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc) that kids need during their development. There are so many benefits from drinking milk other than just “strong bones”. Now, the question arises: what milk packet we should pick out of so many variants like full cream, single toned, double-toned, skim milk.

Looking at these 4 variants, it is very much clear that these variants are differentiated mostly based on Fat%. Before we decide which milk variant will suit kids & which one can be opted by adults, let's compare key nutrients of different variants of milk:

Milk Type Fat% Protein Fat Carbohydrates Calories
Pasteurised Standard Milk 4.5 3.3g 4.6g  4.8g 74
Homogenised Pasteurised Cow Milk 3.5 3.3g 3.6g 4.8g 65
Pasteurised Toned Milk 3 3.3g 3.1g 4.8g 60
Slim Skimmed Milk 0.5 3.5g 0.1g 5.1g 39

If we look at this chart, Fat is the main nutrient, which is removed from milk to make it single toned, double-toned & skim milk. When low-fat and fat-free variants of milk are prepared, the cream from whole milk is skimmed out. Unfortunately, removing the fat also removes the fat-soluble vitamins (D, A, E and K). As a result, reduced-fat varieties contain lower amounts of many nutrients. However, fortification process of milk ensures that lower-fat milks are nutritionally same as whole milk.

Conclusion: As Fat% reduces, overall calorie content also gets reduces. It means that it is not recommended for children under age 5-6 to give low-fat/skimmed milk, as they need additional calories for brain development as well as overall growth. However, it is a good choice for adults who wish to control their calorie intake for weight loss etc. As skim milk is low in saturated fat, it is recommended in diseases such as heart disease and diabetes.

Note: Nandini milk (majorly supplied in Karnataka) has been considered for different milk variants comparison.

1 person found this helpful

Start the Day with a Healthy Breakfast

Start the Day with a Healthy Breakfast

The adage you are familiar with goes quite like, "all's well that ends well". However, when it comes to food and nutrition, the way you start your day is of considerable importance. Nutritionists, dieticians and doctors, in general, have repeatedly laid stress on the fact that breakfast is the most essential meal of the day. The reason behind such a prescription is simple; your body is provided with a light dinner sometime late in the evening. Dinner happens to be the last meal of the day. The digestive system is allowed to rest throughout the night until you wake up in the morning. Your digestive system therefore, breaks the fast with the first meal of the day and hence, the kind of food you intake in the morning is particularly vital in deciding the course of your overall digestive health.

Take a look at the following tips for a healthy start to your day:

  1. Oats can be your saviour: Have you been running away from a bowlful of bland tasting oats? You should perhaps encourage yourself to think about the wide range of advantages brewed and cooked in there and thus have this food for breakfast. Oatmeal is a great source of energy. It is a low calorie food option and helps in countering the effects of bad cholesterol. Oatmeal is also sought after for its lignan content that further defends the human body against various types of cancer.
  2. Try and have fresh fruits in combination with your first meal: Whatever you choose to have for breakfast must be complemented with fresh fruits. Fruits help in accelerating metabolic activity in your body providing you with energy received from the natural sugars present in a fruit. It is easier to digest fruits; grapefruits, lemons, oranges and berries should therefore be incorporated in your breakfast.
  3. Early morning tete-a-tete with tea: A cup of tea in the morning can prove to be useful in more than a couple of ways. Tea for long has been known to improve a person's health and protect him or her from diseases. Drinking tea can prevent the development of bacteria or virus inside your mouth; it also facilitates better functioning of your brain cells.
  4. Befriend eggs for their health benefits: Eggs for breakfast is the best way to balance your protein needs with your usual carbohydrate or fiber intake. Egg white supplies your body with calcium and are rich in antioxidants that defend your eyes against the harmful UV rays of the sun.

In case you have a concern or query you can always consult an expert & get answers to your questions!

7219 people found this helpful

6 Golden rules for Endurance Athletes

6 Golden rules for Endurance Athletes

It has been noticed that many athletes ignore right nutrition but give more weightage to exercise and result is: they end up hitting the wall. Nutrition for endurance athletes is one of the most important sides of preparation to hit the mark. If you are not eating right, you will be able to see clear consequences on and off the field. Here are 6 golden rules, which every athlete should follow:

  1. Eat Right:
    For endurance events like Marathon, avoid junk food, simple sugars and eat carbohydrate rich diet. Carbohydrates are converted into glycogen and stored in your muscles and liver. At very high intensity events like marathon, carbohydrates become the sole energy provider, fueling the powerful contractions of fast twitch muscle fibers. As part of your daily diet you need to include good amount of Carbohydrates (45-65%), Protein (10-35%) and Fat (20-35%) to hit the mark.
  2. Eat in Right Proportion:
    The diet of a runner should be optimal both in quality and quantity of food in order to replenish the energy reserves and to avoid fatigue and inadequate nutrition. It is important that you keep track of what and how much you eat to gain the maximum benefits for your run. If your calorie requirement is 3000 KCAL, it doesn’t mean that you should consume most of the calories in 2-3 meals only. Make sure that you are taking 6-7 meals (3 major + 3-4 small) a day by distributing required calories wisely.
  3. Timing Matters:
    Along with eating in right proportion it is also important to understand that what time you should eat your meals. Definitely its not a good idea to skip the breakfast and have heavy lunch. All meals (major + small) are equally important. Also, make sure that correct meal is taken per/during/post workout. For example, post workout, it should be recovery meal.

  4. 5 D’s is the mantra:
    To achieve your target follow 5D’s, doesn’t matter its your workout or diet:

    Desire: You have to desire to do it, whatever it is.
    Discipline: You have to have the discipline to practice as well as to follow diet
    Dedication: Dedicate yourself to your task 100%.
    Determination: Set small small goals and accomplish them. Don’t give up. Learn from your mistakes and move on.
    Devotion: Work smart and give your best efforts. Success will come automatically wherever you go

  5. Stay Hydrated: Dehydration and Over hydration are serious concerns for athletes therefore, it is important to understand when and how much fluid is required before, during and post run. Therefore, keep yourself hydrated by taking all precautionary measures.
  6. Excess is bad of everything: Whether its diet or exercise, don’t stretch/overeat more than a limit.

In case of any query or to book an appointment with Dt. Silky Mahajan please send us a mail at OR call on 080 6741 7780 (Dial Extension: 778)

Excellent Sources of Protein for Vegetarians

Excellent Sources of Protein for Vegetarians

The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

  1. Green peas: Green peas are legumes, which are a very good protein source. They contain 7.9 grams of protein per serving.
  2. Quinoa: Grains usually contain very little protein, but quinoa is unique. It contains 8 grams of protein per serving; and contains all nine important amino acids that your body needs for repair and growth.
  3. Nuts and nut butter: Nuts are a good source of proteins and healthy fats. However, eat them with caution, as they do contain 160 calories per serving. Butter made from nuts like peanut butter and almond butter is also a good source of protein.
  4. Beans: Beans are available in a variety of colours and shapes, but all of them have one thing in common that is the high level of protein.
  5. Chickpeas: Chickpeas are also from the legume family, so they also contain high amounts of protein; 7.3 grams of protein in only half of a serving.
  6. Tofu and tempeh: Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.
  7. Edamame: Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.
  8. Leafy greens: Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.
  9. Hemp: Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.
  10. Chia seeds: Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.
  11. Seitan: This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).
  12. Non-dairy milk: Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.
  13. Unsweetened cocoa powder: This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon)! If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.
10633 people found this helpful

Let's Take New Year Resolution for Healthy Life Style

Let's Take New Year Resolution for Healthy Life Style

A new year is like a blank book, and the pen is in our hands. Lets consider it as an opportunity to write a beautiful story for ourself in year 2017 and follow these mantras to live healthy life style:

    Quit smoking
    Say no to alcohol
    Maintain bmi: 18.5-24.9
    Maintain bp: 120/80
    Maintain cholesterol<200
<!--200-->    Maintain blood sugar levels (8 hrs fasting): 70-99 mg/dl. Blood sugar levels (2 hrs after meal): &lt;140 mg/dl
<!--140-->    6-7 hours of sleep

    Say no to fast foods
    Walking/exercise 45 minutes 5-6 days per week
    Eat 6-7 meals a day (3 major + 3-4 small)
    Eat plenty of vegetables and fruits
    Don't skip meals
    Drink 2-3 litres of water per day
    Maintain healthy body weight
    Think positive and keep yourself surrounded with positive energy.

In case of any nutrition related query or to book an appointment with dt. Silky mahajan please send us a mail at info@foodsandnutrition. In or call on&nbsp;080 6741 7780&nbsp;(dial extension: 778).

Wish you all a very happy, prosperous and healthy new year 2017:).

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