Keya's Diet Map in Patel Colony, Jamnagar - Book Appointment, View Contact Number, Feedbacks, Address | Dt. Keya Mukherjee Mitra

Keya's Diet Map

Dietitian/ Nutritionist
2 Recommendations
1 Doctor Recommendation
Practice Statement
Our entire team is dedicated to providing you with the personalized, gentle care that you deserve. All our staff is dedicated to your comfort and prompt attention as well.

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Keya's Diet Map is known for housing experienced s. Dt. Keya Mukherjee Mitra, a well-reputed Dietitian/ Nutritionist , practices in jamnagar. Visit this medical health centre for s recommended by 69 patients.

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Clinic Address
501 Ashish apartment, 5/1 patel colony,Near Ann's heigh scool
jamnagar, Gujarat - 361008
Details for Dt. Keya Mukherjee Mitra
Vidyasagar University Nutrition n dietetics
Jadavpour University
PG Dip (Dietetics n Applied nutrition)
PROJECT HOPE, India Diabetes Educator Project, Technical Partnership
Post graduate Certificate (Diabetes Education)
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Professional Memberships
Indian Dietetic Association
  • Nutrition n dietetics, PG Dip (Dietetics n Applied nutrition), Post graduate Certificate (Diabetes Education)
    Dietitian/ Nutritionist
    Consultation Charges: Rs 500
    2 Recommendations · 395 people helped
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  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Many people nowadays with a craze of health and fitness scroll their eyes on different ideas to eat healthy. Some take professional help, some opt for for Dr. Google, some believe on their own knowledge and idea and end up feeling that'eating healthy is not easy' end up choosing any possible shortcut to be healthy and fit. Now we need to think is it really so hard to eat healthy? well the answer is'yes. We need to cross a lot of hurdles to practice a healthy eating habit. Do read this article to know the hard truths about eating healthy.

    Reasons why healthy eating is tough to maintain:

    1. You need a good market: by'market' I mean a place from where you can buy fresh, seasonal, affordable, whole foods. And, if you are in a small town or on a budget, then forgot about fancy foods like broccoli, red cabbage, lettuce, salmon, tuna, multigrain bread and so on etc. When you can't get all this latest stuffs it comes in your mind that you can't get health with local foods at all, as you are seeing guacamole recipe for your salad or multigrain sandwich. In this frustration you will chose to have pizza, or a street side roll, full cheese sandwich, which might be similar to all the fancy meals read or suggested to you to be healthy. And the results are problems, such as overweight or underweight or other health disorders. It is just the first reason why eating healthy is hard and even if you cross this hurdle, there are others.

    2. You need time for shop: in this 21st century our lives are in superfast mode. Some of us work for 60 hours a week and come back home with all the tiredness, irritability and basically with the need to sleep and rest. At that moment healthy food shopping in budget is nowhere in life. As a lot of us stay alone or both the partners working along with a child for homework or different classes. A lot more examples are there. So time is a big hurdle too.

    3. You need time and energy to cook: now if you can are able to buy fresh foods in your budget, you need to have time to cook all this for you or for your family. That again needs time and energy from you. Now how you cross this hurdle?

    4. You need cooking equipments and more than anything else you need cooking skill: it is tough to cut veggies on a plate with butter knife or eat a curry with no salt n spice or make idli without idli mold. And, in that situation you decide to leave healthy eating and opt for a pizza or dine out, all these hurdles after 50 to 60 hours of weekly work will get on your nerves. Let me tell you, your feeling is absolutely normal.

    Now what next? here are some possible solutions:
    1. Respect your struggle: be realistic and learn from your failure. Almost each of us knows fruits and vegetables are good, sugary foods are bad, even you know about portion control. But whatever suggestions you have received is not at all easy to maintain, you need to admit that. You need to know, practice makes you perfect and you can fail in between. Not to worry, start again. Find new strategies to work on eating healthy challenge.

    2. Make a kitchen toolkit collection: with smart choice of kitchen toolkit can make your work easy
    A. A good knife, chopping board, peeler, slicer, dicer and easy vegetable chopper (cost around rs. 350/- onwards)
    B. Silicon coated cooking utensils (kadai, pan etc, cost around rs. 1000/- onwards)
    C. A steamer pot (costs around rs. 500/- onwards)
    D. Basic otg and utensils (costs around rs. 2500/- onwards)
    E. Roti maker (costs around rs. 1000/- onwards)
    F. Hand blender (costs around rs. 1000/- onwards)

    3. Make a schedule for shopping and cooking: make a smart grocery shopping list (with minimum preservatives) with pre planned meal for a whole week. Choose locally grown foods if you are in a small town or order online if your area is covered for delivery by grocery stores. You can consult a qualified dietician for a healthy menu and recipes also. Nowadays it is very easy as online clinics are there. In this way you can avoid scrambling your plan to eat healthy and save money by minimum food wastage.

    4. Reduce your stress: eating healthy will help in relaxing you and you can properly utilize your resources of money, time, energy and skill. If you are in stress you can't use any of it. So, go for walk; relax with music or book, go for vacation with your family and friends to manage your stress.

    5. Simplify your cooking: you must not elaborate your meals all the time. Think smartly and make one pot meal with maximum nutrition.

    6. Ask for help or help each other: it's ok if you ask for help to eat healthy. So help your partner or mom in cooking or shopping or ask for help from a professional. As in india it's quite easy to get a cook at your place. You can hire a cook for yourself or to save money jointly with some friends.

    7. Learn new strategies of healthy eating: healthy cooking needs more effort than you think. So before you leave healthy eating, stop and re-examine. Search Dr. Google or learn from your mom or family or society for new recipes and customize recipes for healthy eating or for relaxation join cooking class.

    8. Eat out once a week and eat smartly: fond of eating out? no problem. Choose a day in a week and eat outside food in one meal. But choose less oily, less fried, less preservative, maximum nutrition options. Like you can opt for thin crust whole wheat pizza with or sub wrap or sandwich with all veggies, baked or grilled filling with no extra cheese, idli with sambar, yellow dal with whole wheat tandoori roti (no butter), grilled or baked or steamed options according to your choice. Learn about your healthy meal.
    After reading all possible solutions I am sure you will start eating healthy, learn and help others to eat healthy.
       3809 Thanks
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Include 2-3 servings of fresh fruits and vegetables in your daily diets.
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Take small and frequent meals as per dietician suggestion, on appropriate timings of the day, to get effective results.
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Avoid sweets, juices, fried foods and junk foods during your weight loss program.
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Drink 3-4 lts of water daily.
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    The summer heat can be unforgiving at times, especially with the humidity levels on the increase. As you sweat more in summers, water from the body is lost rapidly which may create complications if it is not replenished. Thus foods that contain more water should be emphasized on in hot weather to keep your body hydrated and healthy.

    It is also recommended to keep meals light so as not to stress the digestive system too much. The meals that you may enjoy during the scorching summer can be any or all of the following. Read on:

    1. Fruit salad
    Combine various fruits like mangoes, apples and grapes in a salad and eat it during your snack breaks. The fruits provide your body with various macronutrients that boost your immune system and also do not put much stress on the digestive system.

    2. Buttermilk
    Buttermilk is a drink that is made from curd and various spices like curry leaves and cumin powder are added to it. The drink provides the body with calcium and soothes and boosts the digestive system to prevent various indigestion related problems. It has also been shown to reduce blood pressure and bad cholesterol levels in the body.

    3. Sattu
    Sattu is made from roasted gram flour and is a very good source of protein and energy for the body. Sattu contains insoluble fiber which is good for your digestive system. It also helps in cooling the body from the summer heat and fortifies the body with various vitamins to keep you healthy.

    4. Chickpea salads
    Chickpeas mixed with sliced cucumber, onions and various spices can make a wonderful salad for the summer season. Add a tinge of lemon juice to the mix and throw in some diced cheese to make it more satiating. Chickpeas are a good source of protein and manganese which are beneficial for that are beneficial for the body.

    5. Stir fried vegetables
    Vegetables are a good source of fiber and various vitamins which are essential for a healthy body. They do not contain much calories so you may eat them guilt free. You may also pair them with brown rice to add some complex carbohydrates to the mix.
       4620 Thanks
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    Water is the life giving source of the planet and we would do well to remember to have our daily dose of at least seven to eight glasses of water a day. Besides it many health benefits, water is also a great partner to have in the weight loss process. As per many scientific studies, you can actually lose up to 2 kilograms of fat by taking your daily intake of water to ten glasses a day, at least. So, let us find out how we can actually lose weight by drinking more water.

    1. Appetite: When you drink more water before a meal, you are actually taking care of something called mental hunger, which is the reflex of the brain around mealtimes and during boredom, inducing you to eat more. So, to avoid eating a heavy meal, you may want to have plenty of water before you sit down to eat.

    2. Calories: It has been scientifically proven that greater water intake can actually help in the weight loss process by creating an increase in what is known as resting energy expenditure. As we all know, there are various ways in which calories may be burnt throughout the day, including sitting standing and even sleeping. The resting state may induce more calorie expenditure with the help of increased water consumption.

    3 . Long Term Weight Gain: The intake of more water helps in bringing down your weight by 0.13 kilograms at a time, which goes a long way in your weight loss journey. Further, the results are also more sustainable and long staying. You can add a cup of water after each glass and you can also replace your other beverages with water.

    4. Better Results in the Gym: Your workout sessions and that gym outing could actually benefit from more water intake. The way this works is that your joints and muscles are better lubricated which reduces the chances of stiffness due to intense and prolonged movements. This will actually help you in working out for longer periods without getting drained or tired too soon. So remember to drink plenty of water at least half an hour before you hit the gym or go running.

    While water can be your best weight loss partner, it can also be a futile ingredient if you do not eliminate the things that lead to weight gain, or hold you back as far as optimum weight loss is concerned. So, you may want to ditch the sweetened and carbonated drinks and let go of fried and fatty food to let your body make room for lots of water instead!
       4301 Thanks
  • PG Dip (Dietetics n Applied nutrition), Nutrition n dietetics, Post graduate Certificate (Diabetes Education)
    The human body is designed to process foods with the help of fiber. The benefit of fibers is being recognized widely, and people are being advised to increase the fiber content in their food. On an average our body requires 25 to 30 g of fiber per day.

    The body requires two types of fibers, soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.

    The insoluble ones are required for good movement of food through the intestines. These are also found in fruits, vegetables, and whole grains like wheat, rice, barley, oats, etc. It takes a little planning to ensure your food is fibrous, but the benefits are a lot and long lasting. Follow some of the following simple steps and you will see them for yourself:

    1. Vegetables: On a lighter note, make sure each meal of yours is as colorful as possible. Include good amount of carrots, radish, greens, legumes, tomatoes, cabbage, and any other vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw choose any form, that you like.

    2. Fruits: It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jackfruit for example. Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day that is 25 to 30 g per day. Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.

    3. Whole grains: Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germ powder, flax seeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.

    4. Legumes: Incorporate fiber rich legumes in your daily meal, such as beans, lentils, peas or puree them for interesting dips. Adding legumes help you with the required amount of fiber intake for your body along with regular and smooth bowel movements.

    5. Water: Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber.

    Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.
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Dt. Amishi Dave
/ Keya's Diet Map
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