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Ms. Swati Bajaj

BDS

Dietitian/Nutritionist, bangalore

2 Years Experience  ·  500 at clinic
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Ms. Swati Bajaj BDS Dietitian/Nutritionist, bangalore
2 Years Experience  ·  500 at clinic
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Personal Statement

I believe in health care that is based on a personal commitment to meet patient needs with compassion and care....more
I believe in health care that is based on a personal commitment to meet patient needs with compassion and care.
More about Ms. Swati Bajaj
Ms. Swati Bajaj is a renowned Dietitian/Nutritionist in Hosur Road, Bangalore. She has had many happy patients in her 2 years of journey as a Dietitian/Nutritionist. She has done BDS . You can visit her at Swati Nutrition in Hosur Road, Bangalore. Book an appointment online with Ms. Swati Bajaj on Lybrate.com.

Find numerous Dietitian/Nutritionists in India from the comfort of your home on Lybrate.com. You will find Dietitian/Nutritionists with more than 26 years of experience on Lybrate.com. Find the best Dietitian/Nutritionists online in Bangalore. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Education
BDS - Mumbai University - 2015
Languages spoken
English

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Swati Nutrition

Hosur Roadbangalore Get Directions
500 at clinic
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How to get more protein for muscle building from home regular cooked food like chapati, some veggie etc.

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
How to get more protein for muscle building from home regular cooked food like chapati, some veggie etc.
Take high protein foods like all milk and milk products, eggs, pulses, sprouts, nuts, tofu, rajmah, chole, soyabean, paneer, chicken, fish etc. To gain muscle mass. Take small and frequent meals at regular intervals of 2-3 hrs. Avoid outside food completely. Ask me privately for customized diet plan for you.
2 people found this helpful
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Hi! I am unable to gain weight. What shall I do to gain weight? And I used to masturbate once in a day, does this affects in weight? Is it harmful?

C.S.C, D.C.H, M.B.B.S
General Physician,
Hi! I am unable to gain weight. What shall I do to gain weight? And I used to masturbate once in a day, does this aff...
Masturabtion i s safe and for hight you eat high calorie and protein diet. Also check ofr hypothyroidism
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I am very thin, my friend has suggest me to take jeevan jyoti capsule, I am confused to take or not. please suggest me what to do.

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
I am very thin, my friend has suggest me to take jeevan jyoti capsule, I am confused to take or not. please suggest m...
Hi to increase weight you should improve your digestive system. By digesting your indigested food with the help of remedy and medicines will ultimately increase your appetite and digestive system. Take chitrakadi vati after meal. Take ashwagandha churna with water twice a day. Take banana milk shake. Take sleep after taking meal drink lots of milk and eat lots of milk products. Like butter. Ghee.
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I am a heart patient and I had angina two years back. Right now these days I have severe headaches and back neck pains during the night times. I can not even speak that time and I cry a lot due to the pain effect. I get very less sleep at night time. I have no energy in my body at that time. Please tell me what to do?

MBBS
General Physician,
you are having angina pectoris for lot of time hence you are very apprehensive about provable heart attack . do not worry ballbthe time get regular check up done keep BP and sugar level under control if have one. take a tab paracetamol or calpol. Zhave plenty of water by mouth go for regular morning walk followed by free hand exercises. it will be ok

what are the benefits of green tea does it really burn the fat and lighten our skin.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
what are the benefits of green tea does it really burn the fat and lighten our skin.
It is loaded with antioxidants and nutrients that have powerful effects on the body. This includes improved brain function, fat loss, a lower risk of cancer and many other incredible benefits
15 people found this helpful

Please tell me what atta should we eat in house for - each one of following - Mom looking for Weight Loss, Grandpa has diabetes, Papa has cholesterol and bp, I need high protein less carbs, do computer work all day.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Greater Noida
Please tell me what atta should we eat in house for - each one of following - Mom looking for Weight Loss,
Grandpa ha...
Go for multi grain atta mix chana, jawar ragi, soy atta in whole wheat atta with bran which is not available in packed atta either buy fresh atta from chakki or mix bran in it. You all need high fibre diet. Consult me privately for customized diet according to your family needs.
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I want gain my weight but I can not gain it. I am eating so much but my weight is not increased. I have also hungry in every 2-3 hour at least. I eat anything food but after 2-3 hour I have hungry.

M.sc dietitics and food service management, Diabetes educator
Dietitian/Nutritionist, Bhopal
I want gain my weight but I can not gain it. I am eating so much but my weight is not increased. I have also hungry i...
Hi, do regular exercise. Take 2 banana with warm milk in the morning. Eat soaked dry grapes or dates soaked in warm milk overnight include protein rich food in your diet like soyabean, sattu with milk, eggs, sprouts, milk and milk products, combination of cereals and pulses, take healthy and heavy breakfast. No drink before meals. Take frequent meals instead of 3 big meals. You can consult me privately online on Lybrate i" ll give you diet chart.
3 people found this helpful
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Hello sir / mam One question I want to ask like. Is consumption of alcohol really injurious to health? Coz I have seen many doctors who take alcohol but in limit and I have watch videos where they say alcohol is good for health but should be taken in limit. Is this true? Thanks.

MD - Psychiatry
Psychiatrist, Chennai
Hello sir / mam
One question I want to ask like.
Is consumption of alcohol really injurious to health? Coz I have see...
Social drinking is acceptable. Alcohol abuse and dependence are socially, psychologically and medically dangerous.
1 person found this helpful
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I want to lose my weight in two month. I do not't eat junk food and daily walk in morning and evening. What should I do to lose my weight?

M.sc - Nutrition Science
Dietitian/Nutritionist, Delhi
I want to lose my weight in two month.
I do not't eat junk food and daily walk in morning and evening.
What should I ...
Hello lybrate-user, try to take small & frequent meal. Don't starv whenever you are hungry. Take more & more green leafy vegetables & fruites. ((4-5 meals of fruits & veg in a day) avoid simple sugar and preserve products from your diet. Avoid processed food. Stock up on healthy food & snacks. Drink sufficient water (8-10 glasses/ day. The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are: walking, jogging, swimming, aerobics, bicycling and high-activity sports like racquetball, tennis and basketball.
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लहसुन के औषधीय गुण :

M.Sc - Psychology, PGDEMS, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Delhi
लहसुन के औषधीय गुण :


आयुर्वेद ग्रंथ 'भावप्रकाश' कहता है कि 'लहसुन वृष्य स्निग्ध, ऊष्णवीर्य, पाचक,सारक,रस विपाक में कटु तथा मधुर रस युक्त, तीक्ष्ण भग्नसंधानक (टूटी हड्डी जोड़ने वाला), पित्त एवं रक्तवर्धक, शरीर में बल, मेधाशक्ति तथा आँखों के लिए हितकर रसायन है। यह हृदय रोग, जीर्ण रोग (ज्वरादि), कटिशूल, मल एवं वातादिक की विबंधता, अरुचि, काम, क्रोध, अर्श, कुष्ठ, वायु, श्वांस की तकलीफ तथा कफ नष्टकारी है।

मेहनतकश किसान-मजदूर तो लहसुन की चटनी, रोटी खाकर स्वस्थ और कर्मठ बने रहते हैं। यह कैंसर से लड़ने में खास उपयोगी है क्योंकि यह खाने -पीने की चीजों या प्रदूषण से शरीर में बनने वाले नाइट्रोसेमाइन के असर को कम करता है। हृदय रोग समेत कई अन्य रोगों में भी यह सुरक्षा कवच बन सकता है। इसे पूरे शरीर के लिए एक शक्तिशाली टॉनिक बताया गया है। पिछले महीने एनालिटिकल बायोकेमिस्ट्री पत्रिका में छपी रिपोर्ट में कहा गया कि नाइट्रोसेमाइन का संबंध कैंसर से होता है। ज्यादातर सब्जियों, डब्बाबंद आहार और उद्योग से निकलने वाले कचरे में नाइट्रेट की मात्रा होती है। करीब 20 प्रतिशत नाइट्रेट शरीर में जाकर नाइट्रोसेमाइन में बदल जाता है। इस अध्ययन में शामिल लोगों को, एक हफ्ते तब बिना नाइट्रेट और लहसुन वाला भोजन दिया गया। इसके बाद उन्हें सोडियम नाइट्रेट की खुराक इस प्रकार दी गई जिससे वह टॉक्सिक में न बदले। इसके बावजूद, पेशाब की जांच में, इसके टॉक्सिक में बदलने की प्रक्रिया का पता लगा। इसके बाद स्टडी में शामिल लोगों के एक ग्रुप का इलाज लहसुन के डोज से किया गया। उन्हें एक, तीन या पांच ग्राम ताजा लहसुन या तीन ग्राम लहसुन का रस दिया गया। दूसरे ग्रुप को 500 मिली ग्राम एस्कॉर्बिक एसिड या विटामिन-सी दिया गया। दोनों समूहों को सात दिन तक ये खुराक दी गई और हर दूसरे दिन उनके पेशाब के नमूने लिए गए। जांच से स्पष्ट हुआ कि लहसुन का सेवन करने वालों में नाइट्रोसेमाइन की मात्रा कम थी। 'एनल्स ऑफ इंटरनल मेडिसिन' और 'जर्नल ऑफ न्यूट्रीशन' के अध्ययन का भी निष्कर्ष है कि लहसुन सेवन से कोलेस्ट्रॉल में 10 फीसदी तक की गिरावट हो सकती है और हर हफ्ते सप्ताह लहसुन के पाँच दाने खाने से कैंसर का खतरा 30 से 40 फीसदी कम हो जाता है। वस्तुतः,षडरस अर्थात् भोजन के 6 रसों में, "अम्ल रस" को छोड़,शेष पाँच रस लहसुन में सदैव विद्यमान रहते हैं। आज षडरस आहार दुर्लभ हो चला है। लहसुन उसकी पूर्ति के लिए बहुत सस्ता, सुलभ विकल्प है। इसीलिए,लहसुन को गरीबों का 'मकरध्वज' कहा जाता है क्योंकि इसके लगातार प्रयोग से मनुष्य का स्वास्थ्य उत्तम रहता है।

औषधीय गुणः
मलेरिया के रोगी को भोजन से पहले तिल के तेल में भुना लहसुन खिलाना चाहिए। लहसुन का तेल सवेरे निराहार पानी के साथ लेने से, कितनी ही पुरानी खाँसी हो, फायदा होता है। बिच्छू के काटे स्थान पर डंक साफकर लहसुन और अमचूर पीसकर लगाने से जहर उतर जाता है। डंक ग्रस्त भाग पर पिसी चटनी भी लगाएँ। इन्फ्लूएंजा में लहसुन का रस पानी में मिलाकर चार-चार घंटे बाद दें। इसके सेवन से रक्त में थक्का बनने की प्रवृत्ति बहुत कम हो जाती है, जिससे हार्ट अटैक का खतरा कम हो जाता है। लहसुन की गंध से मच्छर भी दूर भागते हैं।यह उच्च रक्तचाप में भी काफी लाभदायक माना गया है। जी मचलने पर लहसुन की कलियाँ चबाना या लहसुनादि वटी चूसना फायदेमंद होता है। रोगाणुनाशक क्षमता होने के कारण लहसुन के एक भाग रस में तीन भाग पानी मिलाकर इसका इस्तेमाल घाव धोने के लिए किया जाता है। कुनकुने पानी में लहसुन का रस मिलाकर गरारे करने से गले की खरास दूर हो जाती है। लहसुन में पर्याप्त मात्रा में लौह तत्व होता है जो कि रक्त निर्माण में सहायक होता है। विटामिन-सी युक्त होने के कारण यह स्कर्वी रोग से भी बचाता है। लहसुन का रस 25 ग्राम की मात्रा में प्रातः निराहार ही त्रिफला के साथ कुछ दिन लगातार लेने से मधुमेह के रोगियों को लाभ होता है। यह कब्जहारी है। इसका इस्तेमाल जोड़ों के दर्द या गठिया में भी होता है तथा यह सूजन का भी नाश करती है। लहसुन के रस की पाँच-पाँच बूंदें सुबह-शाम लेने से काली खाँसी दूर हो जाती है। कान में दर्द होने पर, लहसुन और अदरक को बराबर की मात्रा में कूटकर कुनकुना करके कान में लेने से आराम मिलता है। 10 ग्राम लहसुन का रस मट्ठे में मिलाकर तीन बार लेने से पेचिश का शमन हो जाता है। लहसुन के सेवन से ट्यूमर को 50 से 70 फीसदी तक कम किया जा सकता है। गर्भवती महिलाओं को लहसुन का सेवन नियमित तौर पर करना चाहिए। गर्भवती महिला को अगर उच्च रक्तचाप की शिकायत हो तो, उसे पूरी गर्भावस्था के दौरान किसी न किसी रूप में लहसुन का सेवन करना चाहिए। यह रक्तचाप को नियंत्रित रख कर शिशु को नुकसान से बचाता है। उससे भावी शिशु का वजन भी बढ़ता है और समय पूर्व प्रसव का खतरा भी कम होता है।

सावधानीः
लहसुन की तासीर काफी गर्म और खुश्क होने के कारण इसे उचित अनुपात में ही लेना चाहिए। खासकर गर्मी के मौसम में पित्त प्रधान प्रकृति वालों को इसका संतुलित इस्तेमाल ही करना चाहिए। कच्चा लहसुन बहुत तीक्ष्ण होता है इसीलिए इसका ज्यादा उपभोग करने से पाचन क्रिया गड़बड़ा सकती है। कुछ लोगों को लहसुन से एलर्जी भी होती है। ऐसी एलर्जी का लक्षण यह होता है कि कहीं-कहीं त्वचा लाल हो जाती है और सिरदर्द होता है। बुखार भी हो सकता है। सर्जरी से पहले लहसुन का इस्तेमाल नहीं करना चाहिए। एड्स के रोगी अगर लहसुन का सेवन करते हैं तो उन्हें साइड-इफेक्ट हो सकता है। अगर लहसुन का कुछ दुष्प्रभाव महसूस हो तो मरीज को गोंद कतीरा, धनिया, बादाम-रोगन, नींबू, पुदीना देते रहने से उसका दुष्प्रभाव दूर हो जाता है। घी में भून कर लेने से भी इसका कुप्रभाव दूर हो जाता है। सूखा लहसुन छीलकर ही इस्तेमाल करना चाहिए।
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Hello doctor, my mom is having hypothyroid she is gaining weight very fast what she has to do or also having sugar.

MBBS, MD - Internal Medicine
Internal Medicine Specialist, Faridabad
Hello doctor, my mom is having hypothyroid she is gaining weight very fast what she has to do or also having sugar.
avoid sweet foods, go for walk daily. You can take Nutrient-rich foods that improve your health may also benefit your thyroid gland, antioxidant-rich fruits and vegetables more plenty of water: Blueberries, tomatoes, bell peppers, and other foods rich in antioxidants can improve overall health and benefit the thyroid gland. Eating foods high in B vitamins, like whole grains, may also help. Selenium: Tiny amounts of selenium are needed for enzymes that make thyroid hormones to work properly. Eating selenium-rich foods, such as sunflower seeds or Brazil nuts, can be beneficial. Tyrosine: This amino acid is used by the thyroid gland to produce T3 and T4. Taking a supplement may help, avoid alcohl if you take.
1 person found this helpful
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How I am loss my weight and control my weight and fitness and control my blood pressure?

Vaidya Visharad
Sexologist, Narnaul
How I am loss my weight and control my weight and fitness and control my blood pressure?
It would be better for you to eat steam cooked or boiled food in order to prevent the risk of adding on the weight. • Make sure that you only steam cooks all your veggies and do not fry them when you are cooking. • You can also consume boiled chicken or fish every day, but make sure that you should never eat fried chicken or other meat.
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Hi I'm vivek I have 90kg with 172 cm height. I want to reduce my weight. I don't have enough time to workout. I'm in dieting but is any fat burners is available which will not make side effects?

BHMS
Homeopath, Faridabad
Hi I'm vivek I have 90kg with 172 cm height. I want to reduce my weight. I don't have enough time to workout. I'm in ...
Hello, It's good to reduce weight at right time as many problems are directly related to overweight! Go through the following guidelines and implement them in your routine: Management: 1: Drink plenty of water (at least 2-3 l/d) or other calorie-free beverages. 2: Be choosy about nighttime snacks. 3: Enjoy your favorite foods. 4: Have 6 meals per day - 3 main courses and 3 snack meals (snack meals should be healthy). 5: Do regular exercises daily (start with light and later may be little vigorous) . Exercise decreases the stress hormone in your body, burns calories and also increases the blood circulation. Preferably brisk walking, swimming, cycling, skipping. 6: Eat seasonal fruits. Fruit helps to satisfy your sweet tooth thanks to its natural sugars, while fresh vegetables help you fill up more quickly. Fruits and vegetables contain fiber to help you feel full quickly. 7: Eat more whole grains and cut simple carbs. Whole wheat bread, oatmeal, whole wheat pasta, sweet potato, and brown rice are all excellent sources of energy and sources of nutrition. 8: Choose lean proteins instead of fatty ones. 9: Cut the salt from your diet. Eating more sodium causes your body to retain water, which can cause you to feel bloated and gain more weight. 10: Don't skip meals.When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues, so you're actually working against your goals 11: Eat at home. Going out to eat makes it too easy to cheat. Food sold at restaurants is commonly much higher in fat, sodium, and other weight-loss killers. 12: Give yourself a treat now and then. If you're attending a party or going out for a special occasion, allow yourself an indulgence. Just make sure that these indulgences don't become daily habits. 13: Go for a health walk. Gear up yourself daily for a health walk which not only shed off your extra calorie, but also reduces the stress levels. Medication: Start taking Schwabe's Phytolacca Berry tablets/ thrice daily 1/2 an hr before the meals for 1 month. Thereafter revert me back for further guidance. It helps in increasing your BMR (basal metabolism rate) burning your excess fat as well! All the best!
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How do I loose weight? Suggest some diet n exercise which I can. Follow n reduce at least 3 kg in a month? I have night shift job.

Diploma in Diet and Nutrition, B.Pharma, MD - Alternate Medicine
Dietitian/Nutritionist, Gurgaon
How do I loose weight? Suggest some diet n exercise which I can. Follow n reduce at least 3 kg in a month? I have nig...
Hi Deepti There is very simple and easy to follow diet plan with which you can lose 2-5kg in just 15days. This plan can be done by you easily. For Breakfast you take 150g curd, 30g Lipolyzer powder, 10g milk cream, 25g roasted flax seed, 100g any fruit, mix them all together in a bowl. Lunch - 2 Chapatti made with Nutroactive Brown Atta, 150g cooked vegetables, 150g green salads like cucumber and tomato. Dinner – 200g any cooked vegetable or vegetable soup only. Follow this diet plan exactly as said; you will surely lose few kilos immediately. .
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My fitness is not soo good. I always go to play football nd gym for exercise. Bt I can not improve. What can I do for my health?

BAMS
Ayurveda, Ambala
Dear, you can easily get fitness and health by following simple and very important tips: * take a diet rich with proteins carbs, vitamins and fats. In morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. In lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. In evening, take 1 glass of milk (300 ml) with fruits. In night, take a bowl of careals (daal, a bowl of salad with chapattis. * in morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. * for proper fitness, proper sleep is very important. So you should sleep for 6-8 hours daily. * avoid soft drinks, western fast food (burgers, french fries, pizza etc. They disturb your digestion. * do meditation daily to calm down your stress level. Do pranayam daily. You can take long and deep breaths atleast for 10 minutes in calm and peaceful environment. * avoid smoking & alcohol drinking completly. * for boosting memory, take 1/2 teaspoon of ashwagandha powder daily once a day. I assure you that you definitely get fitness by applying these tips and lifestyle. Be healthy.
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What I do to loss my wait I want to less my stomach fat I am over wait OK thank you.

BHMS
Homeopath, Faridabad
What I do to loss my wait I want to less my stomach fat I am over wait OK thank you.
Hello dear. You forgot to mention your current weight and height! Doing exercises regularly will not only cut down your belly fat, but also you will get a body in good shape and you will be get rid of many diseases related to it! Following exercises will help you to achieve this if you don’t have any other medical condition: 1.The Plank - Lie down on your tummy and then come on your palms and toes.Lift the knees off the floor. Draw your tummy muscles up and breathe deeply into the side and back of the rib cage. Aim to hold the pose for 30 seconds. 2.Static Tiger pose - Place your hands and knees on the floor. This is the starting position. Now lift up one leg and extend the opposite arm. Hold this Static Tiger Pose for 3 deep breaths. Come back to the starting position and swap sides, extending arm and opposite leg. You can look down towards the mat to keep the spine in line. This exercise will build core strength. 3.Sitting Spinal Twist - Sit on the floor and cross your legs. Place one hand next to your hip and the other on the knee. Rotate the spine and look over one shoulder into a Sitting Spinal Twist. Inhale. Exhale back to centre. Swap sides, rotating and looking over the shoulder. Inhale. Exhale back to centre. 4.Stomach Crunches - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Place your hands on your thighs, across your chest or behind your ears. Slowly curl up towards your knees until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 stomach crunches. 5.Oblique Crunch - Lie on your back, knees bent and feet flat on the floor, hip-width apart. Roll your knees to one side down to the floor. Place your hands across your chest or behind your ears. Slowly curl up towards your hips until your shoulders are about three inches off the floor. Hold the position for a few seconds and lower down slowly. Perform 12 oblique crunches and repeat on the opposite side. Medication: Start taking Schwabe's Phytolacca Berry tablets/ thrice daily 1/2 an hr before the meals for 1 month. Thereafter revert me back for further guidance. All the best!
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I think I am getting fat. so want a diet chat so that I can be in perfect shape again.

PDDM, MHA, MBBS
General Physician, Nashik
I think I am getting fat. so want a diet chat so that I can be in perfect shape again.
Follow the following tips:- · Pay close attention to your food choice. · Eat less carbohydrate food sources like chapatti, rice, noodles, pasta, bread etc as they help in gaining weight and storing fat. · While having lunch or dinner eat vegetables and dal to fill your stomach rather eating lots of chapattis or rice. · Have a healthy breakfast like poha, idli, upma, plain dosa, oats, dalia or khichdi with vegetables. · Eat a balance diet including good quality proteins like: fish, lean chicken and eggs. If you are a vegetarian then include skimmed milk, low fat paneer, butter milk, soy bean or soy milk in your diet. · Avoid ghee, butter or vanaspati. Prepare your diet with vegetable oil like sunflower, safflower soybean or olive oil. · Eat plenty of salads. · Eat fresh fruits including apple, orange, pineapple, papaya, sweet lime, berries, guava, watermelon, mask melon etc. · Avoid eating outside junk and fried foods like pizza, pasta, roll, burgers, cakes, chocolates and cookies. · Have an early dinner. The earlier the better, giving your system more time to digest the food. · Avoid cold drinks/alcohol as they add empty calories to your diet. · Avoid fat enriched milk products like cheese, sweets, full fat cream etc. · Drink 3 liters of water in a day. · Try to have less sugar in food and beverages. · Try to drink 2 cups of green tea in a day as green tea helps in weight loss by aiding digestion. · Avoid red meat like mutton, beef, lamb or pork. · Eat sprouts or roasted chana, whenever you feel hungry.
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Hi. I am in 20 days after c-section delivery. Can I take normal diet now. Please advise if I need to avoid any foods. Than you.

Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda, Karnal
Hi. I am in 20 days after c-section delivery. Can I take normal diet now. Please advise if I need to avoid any foods....
You should have a normal balanced food and mild exercise regularly. Have atleast 500 ml milk extra if you are feeding. Take extra proteins like soya, eggs, cheese,poultry etc. Don't indulge into extra calories if you are already overweight. Eating extra calories post pregnancy is the gateway to obesity .All the best.
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