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Dt. Neha

Dietitian/Nutritionist, Delhi

700 at clinic
Dt. Neha Dietitian/Nutritionist, Delhi
700 at clinic
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To provide my patients with the highest quality healthcare, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies....more
To provide my patients with the highest quality healthcare, I'm dedicated to the newest advancements and keep up-to-date with the latest health care technologies.
More about Dt. Neha
Dt. Neha is a popular Dietitian/Nutritionist in Safdarjung Enclave, Delhi. Doctor is currently practising at Metamorphosis Clinic in Safdarjung Enclave, Delhi. Save your time and book an appointment online with Dt. Neha on Lybrate.com.

Lybrate.com has an excellent community of Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 44 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Delhi and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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How to Eat a Healthy Diet

BHMS, DEMS
Homeopath, Pune
How to Eat a Healthy Diet

How to eat a healthy diet

In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.

Healthy diet: the building blocks

Healthy diet each day you should eat:


    6 to 8 servings of grains. These include bread, cereal, rice, and pasta, and at least 3 servings should be from whole grains. A serving of bread is one slice while a serving of cereal is 1/2 (cooked) to 1 cup (ready-to-eat). A serving of rice or pasta is 1/2 cup cooked (1 ounce dry). Save fat-laden baked goods such as croissants, muffins, and donuts for an occasional treat.
    2 to 4 servings of fruits and 4 to 6 servings of vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. Fruits and vegetables also provide the fiber, vitamins, and minerals you need for your body's systems to function at peak performance. Fruits and vegetables also will add flavor to a healthy diet. It's best to serve them fresh, steamed, or cut up in salads. Be sure to skip the calorie-laden toppings, butter, and mayonnaise, except on occasion. A serving of raw or cooked vegetables is equal to 1/2 cup (1 cup for leafy greens); a serving of a fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
    2 to 3 servings of milk, yogurt, and cheese. Choose dairy products wisely. Go for fat-free or reduced-fat milk or cheeses. Substitute yogurt for sour cream in many recipes and no one will notice the difference. A serving of dairy is equal to 1 cup of milk or yogurt or 1.5 to 2 ounces of cheese.
    2 to 3 servings of meat, poultry, fish, dry beans, eggs, and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamb, poultry, and fish is to bake or broil them. Look for the words loinor round in cuts of meats because they're the leanest. Remove all visible fat or skin before cooking, and season with herbs, spices, and fat-free marinades. A serving of meat, fish, or poultry is 2 to 3 ounces. Some crossover foods such as dried beans, lentils, and peanut butter can provide protein without the animal fat and cholesterol you get from meats. A cup cooked beans or 1 tablespoon of peanut butter is equal to 1 ounce of lean meat.
    Use fats, oils, and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils, and sweets. It's fine to include them in your diet as long as it's on occasion and in moderation.


Healthy diet: eat right and the right amount
How many calories you need in a day depends on your sex, age, body type, and how active you are. Generally, active children ages 2 to 8 need between 1, 400 and 2, 000 calories a day. Active teenage girls and women can consume about 2, 200 calories a day without gaining weight. Teenage boys and men who are very active should consume about 3, 000 calories a day to maintain their weight. If you're not active, you calorie needs drop by 400 to 600 calories a day.

Healthy diet: exercise is part of the plan

18 people found this helpful

I am diabetic ranging around fasting 85 - 100 abd post lunch 190 to 200. Can I have red wine since less alcohol content. I have doubt that wine may have more sugar content than whisky or vodka / rum, please let me know. thanks.

CCEBDM, PG Diploma In Clinical cardiology, MBBS
Cardiologist, Ghaziabad
I am diabetic ranging around fasting 85 - 100 abd post lunch 190 to 200. Can I have red wine since less alcohol conte...
If your diabetic on drugs lead a discipline life. Do not be tempted to take alcohol in any form. This in no way is going to help you aldo noe 1. Beer and sweet wine contain carbohydrates and may raise blood sugar. 2. Alcoholic drinks often have a lot of empty calories, making it more difficult to lose excess weight. 3/alcohol can interfere with the positive effects of oral diabetes medicines or insulin. 4. May increase triglyceride levels. 5. May increase blood pressure. So no alcohol in any form good luck.
2 people found this helpful
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Hello sir ,i start running before 2 days. Prepare for B.S.F 5 km Sir I have, not much stamina. When I start running approx 300meter reached. My energy lost on this time. How I can increase my energy for 5 km run.

BSc
Ayurveda, Ujjain
Hello sir ,i start running before 2 days. Prepare for B.S.F 5 km Sir I have, not much stamina. When I start running a...
You take oorja tablet 1 after lunch end 1 after dinner for 3 month. Eldervet 12 injection two times in a week take 6 to 8injection in a month after lunch or dinner. Start running 1 km after few days 2 km in this way increase stamina. Take nutrinational food. (tablet mfg. By sri sri ayurveda company)
3 people found this helpful
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In diabetes, if rbs more than 150, what I can do. I feel headache in morning, then suddenly relax in afternoon, what to do?

MBBS, CCEBDM, Diploma in Diabetology
Endocrinologist, Hubli-Dharwad
In diabetes, if rbs more than 150, what I can do. I feel headache in morning, then suddenly relax in afternoon, what ...
Please tell me if you are treatment and what are the drugs. Plus also let me know fasting and pp sugar levels & hba1c level. Rbs more than 150 mg is high, better to bring it down. Headache in the morning could be due to many reasons, normally high blood sugar does not produce any obvious symptoms. What is your bp reading? please also inform me your weight, height, waist circumference and level of physical activity daily. I await the info.
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Iam 100 kg weighted and my age is 22 years. I want to loose weight. I have tried going to walking but I can not make up myself awake in the morning. What should I do.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Iam 100 kg weighted and my age is 22 years. I want to loose weight. I have tried going to walking but I can not make ...
Our Daily energy requirements for proper functioning of our body is 1600-2200 K cal of Energy if we want to remain fit and healthy.But there is a misconception that weight is reduced by dieting.But weight is not reduced by only skipping our meals or prohibition from sugars but until we are not aware what are our body energy requirements ,it will be difficult to loose weight.If we restrict ourself from taking daily diet to 1100-1200 Kcalories ,and increases our workouts,only then we can think about reducing our weight and for that we must obtain proper knowledge of exact energy levels in a particular dish we are eating,only then we can achieve our target of reducing weight by means of simple mathematical calculation. Diet Plan for Weight Loss (1200 calories) Food Item Amount Calories (kcal) Protein (g) Early Morning Lukewarm water with lemon 1 cup Tea (without sugar) 1 cup 35Kcal 4g Marie biscuits 2 56 Kcal Breakfast Skimmed milk with sugar 1 glass 90 Kcal 8g Brown bread upma 1 plate 205 Kcal 6g OR Besan Chilla 2 290 Kcal 12g Mid-Morning Fruit salad 1 small bowl 40 Kcal Lunch Veg Khichdi 1 medium bowl 202.5 Kcal 9.5g Veg raita 1 small bowl 75 Kcal 3.5g Mix veg salad 1 bowl 30 Kcal 2g Evening Tea (without sugar) 1 cup 35 Kcal 4g Wheat rusk 2 120 Kcal 6g Dinner Missi roti (without oil) 2 200 Kcal 6g Mix veg 1 medium bowl 95 Kcal 4g Curd 1 small bowl 30 Kcal 1.5g Total 1213 kcal 54.5 g
2 people found this helpful
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I have an hectic schedule and I don't have time for my fitness. Because of that I get my tummy out. So how can I be fit without going to gym?

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
U need to take a balanced diet eat good fats eat more vegetables and fruits drink plenty of water avoid fast foods do not skip meal.
2 people found this helpful
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NUTRI TIP

Master Of Science ( Home Science) , B.Sc
Dietitian/Nutritionist, Delhi
NUTRI TIP
There is no one giant step that does it, it's a lot of little steps!
125 people found this helpful

I am taking insulin 55 units daily + glimy 2 mg =2 tablets+ 2 tablets galvusmet 50/500. My sugar is pp 147. Can i stop taking insulin ?

MBBS & Post Graduate course in Diabetology, Fellow of Academy of General Education (FAGE), CCEBDM
Endocrinologist, Bangalore
Yes you can do it, but with strict monitoring, u please contact me back on private questions for further guidance - it requires follow up.
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My friend is 16 years old boy he is too fat his chest is looking like girls because of obesity suggests some tips.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Faridabad
My friend is 16 years old boy he is too fat his chest is looking like girls because of obesity suggests some tips.
Dear excessive weight gain occurs only when calories intake are more than calories burnt, It can put a person at risk of thyroid disease, diabetes , kidney problems, arthritis etc... Dear to decrease weight you have to do work out daily. Try the remedies below they can help u. 1. Mix three teaspoons of lemon juice, one teaspoon of honey in one glass of water. 2. Drink it in the morning on an empty stomach daily. 3. Drink mint tea or make a paste of green mint with some simple spices and eat during meals. 4. Eat vegetables such as bitter gourd and drumsticks to control obesity. 5. Do bhujang asana, dhanurasana, naukasana, kumbhakasana, pavanamukthasana daily 5 min per asana. 6. Do brisk walk early morning daily and join aerobics in evening. 7. Avoid oily and fried foods, processed foods, fatty foods like butter, purified butter, cheese, whole-milk yogurt, cream, chocolate, etc. 8. Replace refined flour with whole-wheat flour and rice with brown rice or parboiled rice. 9. Drink three litres of water daily 10 Take 2 tab medohar guggultwice a day with luke warm water 30 min after meals.
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I am tried this days so what should eat or drink to increases my stamina and efficiency.

Pulse Reader, Panchakarma, Naturopathy, Ayurveda, Keralian Therapy, Yoga, Dietitian
Ayurveda, Delhi
Daily take 25 ml dasamoolarishtam along with 25 ml water after lunch and dinner. Take 15 gram chyavanaprasam along with luke warm milk morning and bed time. Take 3 time healthy diet also observe the changes with in 21 days.
1 person found this helpful
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My age 32. I want to get my belly in shape. Which is the best food for getting belly fat decreased. Please suggest me.

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Faridabad
My age 32. I want to get my belly in shape. Which is the best food for getting belly fat decreased. Please suggest me.
Dear to decrease belly drink luke warm lemon water daily empty stomach. Do bhujang asana, dhanurasana, naukasana, kumbhakasana, pavanamukthasana daily 10 min per asana. Do running early morning daily and join aerobics in evening. Avoid oily and spicy food.
1 person found this helpful
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Hlo Dr. I am starting gym from last two months. Its work. Slowly. I want aa rich protein diet plane for me daily. I am non veg. SO please suggest me a rich protein diet which gives my muscle strength nd increase their size also .please suggest me Dr. THANKUU.

B.Sc.(Hons), P.G.Dietetics
Dietitian/Nutritionist, Gurgaon
Hlo Dr. I am starting gym from last two months. Its work. Slowly. I want aa rich protein diet plane for me daily. I a...
Hello, Protein rich foods include egg whites, chicken, lean meat (once a week only, milk & milk products like paneer, cheese. Other protein sources are soyabeans, sprouts, all dals, kala chana. Eat a balanced diet. Also include fruits & vegetables in your daily diet. Drink 2-3 lts of water. Avoid butter, ghee, oily foods. Visit www.dietclinic.in to know more about us. We have a clinic in Panchkula, Chandigarh also.
6 people found this helpful
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I am 27 year vegetarian and I am very lean. My weight is 41 kg. I want to increase my weight so what should I do for my whole body development?

PG Diploma in Emergency Medicine Services (PGDEMS), Bachelor of Ayurveda, Medicine and Surgery (BAMS), MD - Alternate Medicine
Ayurveda, Ghaziabad
I am 27 year vegetarian and I am very lean. My weight is 41 kg. I want to increase my weight so what should I do for ...
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.
1 person found this helpful
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Im trying in navy .i can not run quickly because of my fat, I want to lose weight and having a pain in my chest while running. Please help me to lose weight .i go nearly 10 days for my physical test .please help me to lose weight, im not bothered about the method ,i only consider my target (weight lose. So please suggest me quickly.

PGP In Diabetologist, Fellowship in non-invasive Cardiology, MD - Medicine, MBBS
Endocrinologist, Delhi
Im trying in navy .i can not run quickly because of my fat, I want to lose weight and having a pain in my chest while...
to lose weight rapidly ,you will have to take water therapy with extreme calorie reduction. do it under proper guidance of a nutrition expert. for any further queries ,feel free to ask me through lybrate.
1 person found this helpful
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But Dr. Sushi Pandey ma'am Cinnamon powder is helpful for weight loss or for both?

BHMS
Homeopath, Sindhudurg
But Dr. Sushi Pandey ma'am Cinnamon powder is helpful for weight loss or for both?
Honey and Cinnamon in Water Required Things: Organic Honey – 1 tbsp Organic Cinnamon Powder – 1 tsp Filtered Water – 1 cup Process: Take the cinnamon powder in a bowl. Boil the water and pour it on the cinnamon powder. Let the cinnamon powder steep in the water for 10 to 15 minutes. Now add the honey, stir the liquid and drink it. Drink this mixture twice a day, once in the morning on an empty stomach and once before going to the bed to boost up your weight loss process. Note: Always add honey to the cooled liquid as the enzymes in the honey get destroyed when added to the hot liquid. If you would like to consult with me privately, please click on 'Consult'  recommend me by clicking on recommend option and leave feedback.
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I have a upper back pain. I feel it only when I wake up in the morning. I don't feel the pain in daytime. The pain subsides once I move out of bed and get active (in the next 30 min to 1 hr). I wake up very tired.

Hand Surgery, M.S. (Orthopaedics
Orthopedist, Ahmedabad
I have a upper back pain. I feel it only when I wake up in the morning. I don't feel the pain in daytime. The pain su...
Dear lybrate-user so you have what is called morning stiffness. You should exercise early in the morning to get rid of it. Maybe yoga can help.
1 person found this helpful
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How can I loss my body weight doctor? I am 33 years old male height 6.3 Wagon weight 91kg.

Ph.D - Ayurveda, FFAM-Post Graduate Fellowship, MD - Ayurveda
Ayurveda, Delhi
How can I loss my body weight doctor? 
I am 33 years old male
height 6.3
Wagon weight 91kg.
Regular yoga practices and exercise are vitally important, but only these two will not lead to weight loss until weight reducing specific diet and herbal supplements are taken.
You found this helpful

Sir/madam from last few day I am feeling very weakness in my body towards sex and I am married person so it is very difficult to spent time with my wife pls suggests some thing.

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist,
Sir/madam from last few day I am feeling very weakness in my body towards sex and I am married person so it is very d...
ENERGY 1.Eat predominantly nutrient-dense foods 2.Seek out foods high in antioxidants 3.Focus on omega-3s 4.Make breakfast a priority 5.Say yes to snacks 6.Drink for energy 7.Use caffeine wisely or not at all 8.Choose power foods As the nutrition strategy, Id like to share my list of the top 10 energy foods, most of which you should aim to include in your diet on a weekly basis: 1.Almonds (or other nuts) 2.Avocado 3.Watercress (or arrugula, kale, collards, spinach, etc.) 4.Quinoa (or other intact whole grains such as millet, amaranth, brown rice, etc.) 5.Flax seeds (grind them before adding to foods) 6.White beans (or lentils, white beans, black beans, etc.) 7.Dates (or other dried fruit – in moderation) 8.Blackberries (or strawberries, raspberries, blueberries, etc.) 9.Sea vegetables (nori, dulse, hijiki, etc.) 10. Edamame (young whole soy beans)
1 person found this helpful
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I'm a adult men of 23 years but I'm seems to be 16 years old guy and I don't have much mustache, beard on my face according to my age . I don't know what is the health issue is going on in my body. And my body is not grown up .too. According to my age. All my frnds are insulting and teasing me Now I'm totally tired of it sir ! Plzzz suggest me relevant medicine or guide to me sir plzzzz.

B.Sc. - Dietitics / Nutrition, Nutrition Certification,Registered Dietitian
Dietitian/Nutritionist, Delhi
I'm a adult men of 23 years but I'm seems to be 16 years old guy and I don't have much mustache, beard on my face acc...
Make a mixture of argan oil, jojoba oil, sesame oil and olive oil and massage your beard and moustache daily to grow and maintain black and smooth hair.
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