Diet & You in Sohna Road, Gurgaon - Book Appointment, View Contact Number, Feedbacks, Address | Dt. Niti Munjal

Diet & You

Dietitian/ Nutritionist
Practice Statement
My Therapy starts with a 30 - 40 minute long discussion with the client to understand lifestyle, routine, eating habits and medical history of the client. Post the discussion of the questionnaire / our meeting, we generally take 2-3 days to prepare first week's diet plan. During this period the case is discussed in detail with our panel of Doctors. Personalized Weekly Diet Plans: Details collected during our meeting / telephonic conversation (questionnaire) are used to analyze your body constitution, composition, lifestyle, food liking and nutrient requirements. All these inputs help in preparation of personalized Diet plans. Based on individual's body's reaction to weekly plans - we will continuously change the diet in a manner to ensure sustainable and healthy weight loss. Monitoring: Once you are on dietary schedule, we will monitor your weight and body statistics (via call/ sms once a week) to keep a record. During the period when one is on diet he/ she can call us as many times to understand any diet related changes or suggestions. This ensures higher compliance and better results for our clients.

More about Diet & You

Diet & You is known for housing experienced s. Dt. Niti Munjal, a well-reputed Dietitian/ Nutritionist , practices in Gurgaon. Visit this medical health centre for s recommended by 107 patients.

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Clinic Address
SCO-251, The Sapphire Mall, Sector 49, Sohna Road, Landmark-Opp Orchid Petals,
Gurgaon, Haryana - 122001
Details for Dt. Niti Munjal
MCM DAV College - Chandigarh
Apollo Hospitals
Fellowship in Applied Nutrition
Mysore University
PG Diploma in Dietetics and Nutrition
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IADE & DMDEA (Indian Association of Diabetes Educators & Dr Mohan Diabetes Education Academy),
Certified Diabetes Educator
Professional Memberships
Indian Dietetic Association
Past Experience
Weight Loss Expert & Diabetic Diet Expert at
  • B.A, Fellowship in Applied Nutrition , PG Diploma in Dietetics and Nutrition, Certified Diabetes Educator
    Dietitian/ Nutritionist
    Consultation Charges: Rs 1000
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  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    A lot of people are switching from regular water to sparkling water, which is considered to be more of a fad. Sparkling water is just carbonated plain water. It is equally hydrating, but with a kick ! The bubbles in the water tantalise taste buds. But there have been too many controversies surrounding the consumption of sparkling water. Tooth enamel erosion, calcium deficiency and irritable bowel syndrome (IBS) are said to be some of the harmful effects of consuming sparkling water. But there has not been any scientific study to back this up.

    Most of the rumours surrounding sparkling water arise from the carbonated factor. Carbonation leads to formation of carbonic acid in the water making sparkling water slightly acidic in nature. In addition if the water has sodium bicarbonate or any other chemical added to it for slight salty taste it increases the sodium content of the water, which is not good for people suffering from high blood pressure. There are other harmful ingredients like sugar, preservatives, phosphoric acid etc. in other carbonated drinks, which mightn t be present in Sparkling water et all.

    Although sparkling water has not been found to be unhealthy, but we should remember acid in the sparkling water erodes teeth enamel and gas leads to IBS. There are a few other things one must remember before replacing regular water with sparkling water:

    Stomach problems: Though this issue is extremely subjective, affecting some and not all. Sparkling water just has extra air in it. This air can lead to excessive flatulence, burping and bloating in the abdomen for some. However, it will not affect everyone equally.
    Stealthy sugar and sodium: Bottled soda water and tonic water are some types of sparkling water. These are not healthy. Tonic water contains sodium and sugar. If you are observing your sodium intake, then do not drink sparkling water. However, those who do intensive athletic activities, they may opt for sparkling water. You lose electrolytes through sweat. Sparkling water can provide quick hydration.
    Flavours: People who invest in carbonators, get small little flavouring packets. It is advised, for your well-being, not to use these to flavour the water. They are not always healthy as they contain extra calories and sugar. Consuming soda and sparkling water won t make much of a difference then. Instead of the packets, you can use cucumber, mint leaves, lime and lemon, or any other fruit, to flavour your water. It adds no extra calories and is actually good for you!

    You can, indeed, safely replace regular water with sparkling water. It is a fun way to stay hydrated!
       5138 Thanks
  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    Here are some to live a healthy and comfortable lifestyle
       1323 Thanks
  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    Being overweight doesn't stop you from getting pregnant but if not managed properly, the excess kilos can have quite a few side effects. Amongst these are an increased risk to infections, gestational diabetes, labor issues and premature birth. Losing weight in the first and last trimester is normal as long as the weight loss is not drastic. Here are a few simple tips to help manage weight during pregnancy effectively.

    1. Eat frequent, small meals

    Pregnant women are often advised to eat for two. Instead of piling food onto a plate three times a day, break your meals down into smaller bites at more frequent intervals. Eating every two hours is a healthy habit to inculcate. Along with helping maintain portion sizes, this also makes digestion more comfortable.

    2. Avoid empty calories

    When faced with a choice between fruits and chips, choose the former. Pregnancy cravings are normal but eating a tub of ice cream does not give your body or your baby any nutrition and only lead to unnecessary weight gain. Avoid anything with added sugar and solid fat like soft drinks, fried food, cheese and desserts. These can easily be replaced by fresh juices, nuts, yogurt and fruit sorbets. Also try avoiding caffeine.

    3. Drink plenty of water

    Apart from preventing dehydration, drinking water also helps in weight maintenance. Filling your stomach with water reduces hunger and thus leads to lesser snacking. Water is also known to increase metabolism.

    4. Exercise

    Regulating your food intake is only one half of weight maintenance. The second half is regular exercise. Consult your doctor to create a workout regime suited to you. If you were a regular gym enthusiast before pregnancy, there should be no reason to stop now but if you lead a sedentary life before pregnancy don't try and start an intensive gym routine. Light yoga, walking, swimming and cycling are great exercise options for pregnant women.

    5. Take your prenatal vitamins regularly

    Prenatal vitamins are an essential source of the extra nutrition your body needs during pregnancy. While this can in no way replace meals, it should never be missed out. Prenatal vitamins also help maintain weight by giving your body the nutrition it needs without the accompanied calorie and thus can also help maintain pregnancy weight.

    The key to maintaining weight during pregnancy is to know your body's requirements and address them properly. For this reason, it is very important to consult your doctor or a dietician to help understand your calorie needs.
       3825 Thanks
  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    Measures You Can Take To Treat Those Wrinkles Under Your Eyes

    The first thing that catches our attention when we strike a conversation with a person is their eyes. And aren't they the key feature of our body? Sadly, they take away the charm and youth from our face when they start aging. But as the fact lies, it isn't like we cannot do anything about it! Here are some of the simplest ways that help you keep your eyes gleaming!

    Things you should avoid:

    The Sun: Sun exposure is a major cause of wrinkles. Thus avoiding the sun or taking precautions as you get out in the sun can make you look younger.

    Smoking: Smoking does ages skin, as it responsible for releasing an enzyme which is known to break down elastin and collagen.

    Sleepless nights: In the case of an incessant lack of sleep, the body starts producing excess cortisol, a hormone that leads to the breakdown of skin cells and thus resulting in making the skin appear aged.

    Over washing the face: Tap water usually delayers the skin of its natural oils and moisture that is meant to guard the skin against aging. Either use soaps that contain moisturizers or use cleansers instead of soaps.

    Some noteworthy precautions:

    Use moisturizer and sunscreen: Completely avoiding the sun or the cold is inevitable. Hence, it is wise to consult a dermatologist and wear a sunscreen and moisturizer that is the most suitable for your skin type. It creates a protective shield for your face and keeps your skin protected from the consequences of the weather harshness.

    Use Reading Glasses: Any recurring action of the skin strains facial muscles and thus leaves a minor trench beneath the skin which is visible as a wrinkle. Hence, it's precautionary to get the eyes checked in case of any strain and use power glasses instead.

    Eat a lot of Fruits and Vegetables: Fruits and vegetables contain antioxidant compounds which aid in fighting back the harm that is created by free radicals. This helps the skin look younger and beaming.

    Few home remedies:

    Cucumbers: Cucumbers are one of the easiest remedies to help you get away with your eye wrinkles. Chop thin slices of fresh cucumber and keep them over your eyelids. They help in reducing the buildup on the eyes and re-energize the skin.

    Coconut oil: This oil works miracles for wrinkles. Massage this oil into your wrinkled skin. You will see results in less than a month.

    Orange Juice: You can dip a cotton swab in fresh orange juice and lay it over your eyelid. Use this method twice daily.

    Castor oil: One of the most primitive remedies, apply and massage few drops of this oil to your face after cleansing. Repeating the treatment once or twice every week. This reduces the chances of re-development of wrinkles.
       4802 Thanks
  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    What is Allergic Asthma?

    Allergic asthma is the condition in which the symptoms of an asthmatic attack appear after exposure to certain allergens. 90% of the cases of asthma in children are allergy driven, while in adults, the percentage is said to be around 50%.

    An allergy happens when an individual's immune system exhibits massive reaction or fights vigorously against substances like pollen, dust, animal dander or certain other minute particles which are actually not harmful to the body but are considered so by the immune system.

    Symptomatic changes in cases of allergic asthma:

    If the symptoms of an asthma attack occur only when you are subjected to these triggers or irritant particles, your case is allergy driven.

    In such cases, the airway reacts aggressively to the entry of such allergens.

    The airway muscles tighten up and inflammation is observed.

    Breathing becomes painful and compromised, and mucus accumulation sets in very quickly.

    Coughing is a common phenomenon, as the body tries to expel the mucus accumulated.

    The allergens mentioned above are not the only triggering agents. Basically, anything that causes irritation could trigger an allergy and an asthmatic attack thereafter. Symptoms in the case of allergy driven asthma are more or less the same as seen in other asthmatic cases.

    Confirming the cause of asthma as allergic or not:

    The doctor would give you a much better clarification on whether you're asthma is allergy driven or not. There are pretty much two ways to decipher the same:

    One is to administer a tiny amount of allergen to the skin and making a note of the reaction to that. Whether the reaction is a normal one or an aggressive one would tell if an individual has an allergy or not.

    Specific IgE test may be done to confirm the cause, or to test the presence of an allergic reaction in the individual.

    All your queries pertaining to allergic asthma and asthma, in general, are more than welcome.
       3734 Thanks
  • Certified Diabetes Educator, PG Diploma in Dietetics and Nutrition, Fellowship in Applied Nutrition , B.A
    5 diet myths debunked!

    The term 'diet' immediately makes you think of a starving and depriving weight-loss regimen. But diet simply means what food we eat in the course of 24 hours, one week or one month. Nonetheless, certain myths have arisen surrounding this term too and which have been debunked here:

    Myth 1: cutting carbohydrate helps you lose weight

    You need carbohydrates for energy. A minimum of 130 grams of carbs is recommended each day which is a far cry from low carb diets that start with 20 grams or less. Fat diets aside, what matters is how refined the carbohydrates are. Refining removes grain's fibrous coating, which leads to faster food digestion. That’s why whole fruits with their fiber and nutrients are good choices despite their simple carbohydrates. The idea is to cut back on refined carbs such as soda and foods made with white flour while loading up on healthier carbs like whole grains, fruits, and vegetables.

    Myth 2: diet foods help you drop pounds

    If you scan labels for the lowest calorie and fat counts you might be doing yourself more harm than good. Pre-packaged diet foods have a lot more sugar and trans fat. As with carbs, it is the quality of fat and not the amount that matters. Monounsaturated fats (nuts, olive oils, avocados) and polyunsaturated variety (in corn, soybean) help your cardiovascular system and improve weight loss. Trans fat and saturated fat have been linked with heart disease and even cancer.

    Myth 3: the more you cut calories, the more weight you will lose

    If you cut your calories too far you'll end up decreasing your metabolism and muscle mass. To get the most out of calories you should choose whole foods like fresh meat and fish, and whole grains that are as close to their natural state as possible. They have higher nutrient density than refined foods as they pack more vitamins and minerals into fewer calories.

    Myth 4: dairy products make you fat

    A dairy-rich diet can double fat reduction and weight loss, and help prevent weight gain. Three servings of low or non-fat dairy a day is recommended every day. A cup of milk or yogurt or 1 and a half ounces of cheese equals one serving.

    Myth 5: brown equals whole grain

    Whole grains reduce your risk of many chronic ailments, from obesity, diabetes to cardiovascular disease. The extra fiber in whole grain is essential. Whole grain foods tend to be richer in vitamin b and e than, refined grains.

    If you would like to consult with me privately, please click on 'consult'.
    Related Tip: 85% Indians are Making These DIET Mistakes! Are You One of Them?
       5762 Thanks
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