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Dt. Sidhhi

200 Consultation Fee
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I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage.

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Dt. Sidhhi is a renowned Dietitian/Nutritionist in Koramangala, Bangalore. She is currently practising at Express Clinic - Kormangla in Koramangala, Bangalore. Save your time and book an appointment online with Dt. Sidhhi on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 37 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Bangalore 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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  • M.Sc Dietetics and Food Service Management, B.Sc. - Dietitics / Nutrition

    Eating with freedom this diwali and look fabulous

    Yes, you read it right. It's the time of the year again when our phone beeps every few minutes, the message is the same, it's a happy diwali message; and images of sweets and savoury which tempt us. But the irony is that now we want to look skinny and not healthy and also we teach our children not to eat them and instead buy them cakes, pastries and chocolates.
    We need to understand the secret behind our traditional foods prepared specially on some occasions like chikki and wheat pongal during sankranti festival, thandai during shivratri and ladus during ganesh festival which teaches us what to eat and when to eat and how to eat. So here's where I simplify things for you

    The five ground rules

    Rule no. 1: go local
    Going local will automatically mean that you are eating seasonal produce. The benefits of what you eat seasonal are manifold for example you are eating kiwis which are not produced in india and by the time you eat that fruit, it is dead. Instead eat local guava or oranges which would have some nutrient value. Fresh foods are living foods they have energy and in turns give us energy. So, when you eat good, feel good and look good.

    Rule no. 2: go traditional 
    Earlier most of our meals were home cooked and reserved for special occasions. So, I suggest to eat all the home-made mithai, namkeen and goodies during diwali. I suggest, pick the best ingredients, involve the entire family in preparations, cook with laughter, share what you have prepared with dear ones and relish every bite as it melts in your mouth rather than buying them from 

    When you eat good, feel good and look good.

    Rule no. 3: eating correctly
    Our lives are more hectic and in this process we lose our balance, and our body react to it by throwing up ailments such as minor cough and colds, migraines, pains etc. The way you eat reflects things about you as person. You want to make sure you eat with freedom and no restrictions. So there is no denying yourself, be mindful of your food. So set aside your meal time and eat in peace.
    Eating with freedom this diwali

    Rule no 4: vary your food
    Make sure your food has different textures and colours and taste for example our very own indian thali. Stay away from processed foods. Say no to colored foods and artificial flavours and sweeteners. Eat home cooked food.

    Rule no. 5: stay hydrated
    With so much going on during diwali, most of us forget to drink enough water. Low fluid intake can make you feel weak. Many a time's people replace water with sugary beverages or aerated drinks. I advise to include healthy beverages such as nimbu pani with less sugar, iced green tea, buttermilk, and infused water.

  • PGD IN ULTRAASONOGRAPHY, Non invasive cardiology course, MD - Medicine, MBBS
    General Physician

    For those who don't know, bunions are salt buildups caused by an inflammation in the body or by wearing tight and uncomfortable shoes. Statistically speaking, women are more prone to them than men, even though the male population also suffers from this health issue.

    Hence, although they're not necessarily painful, they do influence the quality of a person's life. That is, they're definitely unattractive and a real obstacle for finding the right shoes. One solution is surgery. However, if you don't want to go under the knife, you can always try out a more alternative approach.

    Painlessly, this remedy will solve your bunion problems once and for all and you will successfully restore the normal shape of your feet.

    The recipe

    300 ml of water
    A tbsp of crushed bay leaves

    First, boil the leaves for 5 minutes and then put them into a thermos. Leave the content overnight and strain it in the morning.

    Drink the tea in small sips during the entire day. Repeat the procedure for a whole week.

    Important to know:
    During this period, your urge for urination will significantly increase. Don't worry, as this is an indicator that the salt deposits are dissolving properly and are stimulating the bladder.


    Being diagnosed with cancer is something no one looks forward to and Gynaecological Cancer is every woman’s worst nightmare. However, if diagnosed in time, it can be treated. Cancer in any part of a woman’s reproductive system is termed as gynecological cancer. It is of five types:

    1. Cervical cancer

    2. Ovarian cancer

    3. Vaginal cancer

    4. Vulvar cancer and

    5. Uterine cancer

    Paying attention to your body and understanding its natural rhythm can help you recognize signs of gynecological cancer. This is because signs of gynecological cancer can be difficult to identify unless you know your body. Here are a five signs to watch out for-

    1. Abnormal Vaginal Bleeding: Bleeding in between periods is okay once in a while but if it happens continuously over a period of 2 to 3 months, do not ignore it. Vaginal bleeding after menopause should also never be ignored. Abnormal bleeding could be triggered by a number of conditions including cancer of the lining of the uterus. Sudden changes in your menstrual blood that persist for over 2 cycles such as heavy bleeding can also be a symptom of uterine cancer. Heavy bleeding can be defined as a period that lasts for over 7 days.

    2. Changes in the Vulva: Any change in colour of development of bumps, sores of thickened skin should be immediately shown to a gynecologist. Any form of vulvar itching or burning should also not be ignored. These conditions could be symptoms of vulvar cancer. Hence, it is important to know what your vulva looks like normally.

    3. Bloating: Persistent bloating that lasts for over a fortnight can be a sign of ovarian cancer. This is especially true in cases of bloating accompanied by sudden weight loss or between-period bleeding.

    4. Change in Bathroom Habits: Due to the proximity of the bladder to the reproductive organs, a tumour or swelling in the reproductive organs can trigger symptoms similar to those of a urinary tract infection. This includes pain while urinating, difficulty passing urine, diarrhea or constipation. Urinary incontinence could also a sign of gynecological cancer.

    5. Abdominal or Back Pain: In rare cases, lower back pain could be a sign of ovarian cancer or uterine cancer. Pain in the lower abdomen or pelvic area can also be a sign of ovarian cancer.

    The above could also be signs of other health disorders. The only way of knowing for sure is by consulting a doctor. Hence, understand your body and if you notice any of these symptoms consult your gynecologist at the earliest.  

  • Bachelor of Ayurveda, Medicine and Surgery (BAMS)

    Have you been noticing an increased level of fatigue for quite some days and that’s pushing you to doze off at the desk? Don’t grab that energy drink with an attractive name, sniff through an energy bar in place of gulping down that chemical cocktail. If you are willing to take your energy levels off the charts, it’s important to pay attention to your daily meals and check whether they are able to cater to your daily needs of energy.

    Here goes a list of top 6 things that can spike up your energy levels:

    1. Water: You may have heard of it quite a few times, but that makes sense. Human body has 60 percent water constituency implying that the muscles, skin and brain have a considerable amount of water. Several studies show that even a bit of dehydration can reduce your energy levels by slowing down the metabolism. Thus, keep hydrated as much as possible, and you can even add basil, mint, lime juice or something healthy to make it tastier.
    2. Seeds, nuts and oils: Just because almonds and peanut butter have high levels of fat content, it doesn’t necessarily signify that you should be avoiding them. All these are healthy fats, and your body would definitely love the healthy treat and keep you brimming with energy.
    3. Greek yogurt: This healthy food consists of high levels of protein and lower amounts of sodium and sugar than regular yoghurt. It will definitely keep you fuller than normal. You can even add a stream of honey or a splash of vanilla or small bits of dark chocolate. This is an easy option for your afternoon cravings, and your body would love it.
    4. Bananas: This fruit contains all the essential vitamins that give your body natural energy and you can eat them on-the-go and there is hardly any need for a dressing. If you are not a lover of this nutritious fruit, then you can dip it in chocolate sauce or add a slab of peanut butter or anything that would make it tastier.
    5. Lean protein: You must have learnt in your school biology lesson that protein gives energy? It is required for all functions of the body, including blood clotting, repairing of cuts and nicks as well as production of antibodies. Eat as much baked salmons, hard-boiled eggs, walnuts, apples, sweet potatoes as you can.
    6. Dark chocolate: If any of the above mentioned foods couldn’t put a smile on your face, then this is surely going to succeed in doing so. Keep good amount of dark chocolate with you and grab it anytime you feel fatigued or sleepy.

    These yummy foods are yummy treats in the truest sense, and they would surely help in resetting your energy levels.

  • EMDR, FRCOG (LONDON) (Fellow of Royal College of Obstetricians and Gynaecologists), MFSRH , Diploma in psychosexual therapy, Medical diploma in clinical Hypnosis, Diploma in Evidence Based Healthcare, DNB (Obstetrics and Gynecology), MD - Obstetrics & Gynaecology, MBBS

    Menorrhagia is a condition that is marked by heavy menstrual bleeding during the monthly menstrual cycles. Most women have a unique bleeding pattern during that time of the month with the flow going up and down over the first few days. Yet, for many women, the bleeding becomes consistently heavy during all the days of the period, during which the period itself may get extended by a few days. If this pattern continues to occurs, one must get it checked out by a doctor at the earliest. Here are a few ways in which this condition may be treated.

    Factors considered during treatment: Before the treatment starts, and during the diagnosis stage, the doctor will take a look at a number of factors so that the correct form of treatment may be prescribed to the patient. To begin with, the doctor will take a complete medical history of the patient, including the family history to ascertain whether or not there may be a genetic problem at play. Further, the future childbearing plans of the patient will also be taken into consideration in such cases so that the treatment method does not hinder such plans. Also, the doctor will also try and understand the effect of the symptoms of this condition before prescribing any particular medication and surgery.

    • Medication: Iron supplements and non-steroidal anti-inflammatory medicines will be prescribed for the patient to bring down the level of inflammation and restore the production of blood, which will make up for the rapidly flowing blood from the body. This will also prevent the risk of anemia. Oral contraceptives, tranexamic acid, oral progesterone and hormonal therapy can also help in such cases.
    • Dilation and curettage: This procedure is also known as D&C, and it basically helps in dilation or opening up of the cervix so that the doctor may suction the tissue from the uterine lining. This tissue is usually known to bring about excessive bleeding.
    • Uterine artery embolisation: This is a procedure which shrinks any existing fibroids that may be the cause behind excessive bleeding. In this procedure, the uterine arteries are blocked and the blood supply to the same is cut off so that the fibroids do not get a chance to grow and cause unnecessary pressure that may lead to excessive bleeding.
    • Hysterectomy: This is a surgical procedure that removes the cervix as well as the uterus, and is usually the last resort followed by most doctors. In such cases, the doctor will first ascertain whether or not you plan to have any children in the future. Additionally, the ovaries may also be removed if the condition has spread too much to be contained sufficiently.
  • FICS - RPSLH - RPSLH, Fellow HPB Surgery & Liver Transplant (Singapore) , DNB (General Surgery), MNAMS (Membership of the National Academy), MS - General Surgery , MBBS

    Exercise can benefit your digestive system. The benefit, however, depends upon your time and type of exercise. When you exercise, your body slows down the process of digestion. Maximum supply of blood is directed towards the muscles and lungs. Thus it is to be kept in mind that you shouldn't exercise after having heavy meals. You may suffer from heartburn or vomiting if you take heavy meals before exercising. However, if you exercise empty stomach, you can see health benefits. Your digestion time must not be the same as your time for exercise.

    There are several relaxation techniques, physical activities and exercises to help absorption of essential nutrients. Exercise can help your digestive system in the following ways:

    1. Boosts Blood Circulation: Exercise improves the flow of blood through our entire body. Thus the supply of blood to the digestive systems is also improved. The digestive system starts functioning better. With regular exercising, the digestive system starts functioning faster. An individual gets rid of gastric problems like gas, heartburn, constipation and stomach cramps.
    2. Digestive Routine: It is important that you exercise at the right time. Proper exercising before having meals is a very healthy habit. It will encourage you to develop a healthy and effective digestive routine.
    3. Yoga for Digestion: It is a low-energy exercise. It helps in strengthening of the stomach muscle and facilitates digestion.

    Precautions: One should keep in mind a number of things while exercising for a healthy digestive system. You must fix up a proper schedule for exercising. You can't take larger and heavier meals, rich in proteins and fats, just before exercising. Drink adequate amount of water after exercising as it causes dehydration. Patients who suffer from frequent attacks of diarrhea should avoid caffeine intake while exercising or later.

  • FICS - RPSLH - RPSLH, Fellow HPB Surgery & Liver Transplant (Singapore) , DNB (General Surgery), MNAMS (Membership of the National Academy), MS - General Surgery , MBBS

    Bloating isn't a medical condition. It doesn't necessarily mean that a person has eaten too much. It can be a case of eating wrong food which has not been digested by the body. Bloating occurs when air and water get trapped inside the stomach or intestine. As a result, the stomach gets swollen well past its normal level.

    Culprits of bloating:Bloating can result from a number of cases. Fatty or junk foods are one of the biggest culprits of bloating. It hinders the digestion process and doesn't let the stomach empty on time. Carbohydrates too can cause bloating. Even carbonated drinks can play spoilsport. It creates bubbles in the stomach leading to indigestion and bloating. Some food items related to gas include cauliflower, lettuce, hard candy, beans, Brussels sprouts, broccoli etc. Apart from this, consumption of excessive junk food and soft drinks can lead to bloating.

    Steps to avoid bloating: The best way to avoid bloating is to refrain from bloat causing foods as mentioned earlier. If you wear dentures, it should be ensured that it fits properly. There are instances when excess air gets inside the stomach due to an improper fixture of denture leading to bloating. Eating or drinking slowly is another good way of staying away from bloating. When you eat slowly, there are fewer chances of extra air getting inside the stomach. In the case of beverage consumption, avoiding the straw is a good idea. This way the unwanted air cannot make their way inside the tummy and play foul.

    Taking a small walk after every meal is another good way of staying away from bloating. This way the gas inside the tummy cannot rise above the surface. The practice of calming technique such as yoga, deep breathing and meditation also goes a long way in giving relief from bloating.

    Some home remedies to get rid of bloating include:

    • A cup of ginger, lemon and honey in a cup of hot water once everyday
    • 1 cup of herbal peppermint tea freshly prepared in boiled water
    • In the case of regular stomach bloating, intake of one caraway seed on a daily basis fetches immediate results
    • Consumption of a cup of baked pumpkin twice a week
    • Consumption of warm lemon water before you start your day is another good way of keeping bloating at bay.

    Bloating can also be a symptom of other intestinal related problems as well. If the general method of control and measured diet doesn't suffice, it is time to visit a doctor to find the underlying cause of your problem. Doctors perform a series of tests to understand the problem and prescribe the required medicine to control or cure the problem.

  • FICS - RPSLH - RPSLH, Fellow HPB Surgery & Liver Transplant (Singapore) , DNB (General Surgery), MNAMS (Membership of the National Academy), MS - General Surgery , MBBS

    Dyspepsia is an uncommon word, but a very common problem. This medical condition is more commonly known as indigestion of the stomach and small intestine. The symptoms of this condition include abdominal pain, bloating, belching, nausea and a loss of appetite. They come and go varying terms of frequency and intensity. 

    Some of the common causes of dyspepsia are lactose intolerance, anxiety, regurgitated stomach juices, stomach ulcers, irritable bowel syndrome and excessive caffeine or alcohol intake. In most cases dyspepsia can be easily treated with home remedies. 

    Here are the 5 best ways to treat it:

    1. Lemon juice: Lemon juice cleanses the digestive system by flushing out waste material and undigested food. It also inhibits the formation of acids in the stomach and boosts appetite. Dilute the juice of 1 lemon in a glass of water to avail its benefits. You could also add half a teaspoon of fresh ginger juice to this. Ginger also aids in digestion and prevents flatulence.
    2. Buttermilk: Buttermilk has cooling properties and helps calm the stomach and intestines. It is also suitable for people who are lactose intolerant. Drink a glass of buttermilk immediately after a meal to improve your digestion. You could also flavor it with roasted cumin powder or mint. Mint also helps in relieving indigestion and prevents buildup of gases in the stomach while cumin stimulates the secretion of pancreatic enzymes.
    3. Yogurt: Yogurt is the best remedy for any stomach bug. It is rich in probiotics that help restore balance healthy gut bacteria and stabilize digestion. Yogurt can be had as an accompaniment to your meals or mixed with steamed rice to make it a meal in itself.
    4. Fenugreek: Fenugreek boosts appetite and helps relieve indigestion. This herb is known for its soothing properties that cleanse the digestive system. Fenugreek leaves can be bitter and unpalatable. Hence, to benefit from this, boil the leaves and then lightly fry them in butter before eating them.
    5. Pomegranate juice: Pomegranate juice is an excellent way to treat indigestion and diarrhea. Its antioxidant properties also make it a good remedy for heartburn. To benefit from pomegranate juice, dilute the juice of a pomegranate in a glass of water along with a tablespoon of honey.

    Along with this, also take a look at your eating habits. Avoid eating on the move and chew your food properly. Eat only when you are hungry and control your portion sizes. Lastly, make the time to exercise for half an hour or so every day.

  • PGD IN ULTRAASONOGRAPHY, Non invasive cardiology course, MD - Medicine, MBBS
    General Physician

    This anti-wrinkle homemade face mask is the most natural solution to get rid of signs of aging. In addition, it is very easy to prepare, but what is more important it is cheap, so that not only the face, but your wallet will thank you.

    1 egg white
    1/2 teaspoon lemon juice

    Place the egg white in a bowl, and beat it until it foams. Then add the lemon juice. Continue beating for several minutes until a homogeneous mixture is made.

    The first thing you need to do is to thoroughly clean the face. Do not forget your neck.

    Then, make sure your hands are clean, and with your fingers, take a little mixture, and apply the mask on your face gently, in circular motions. Leave it on the face for about 5-10 minutes, and then remove with warm or cold water as you want.

    Finally, apply your favorite moisturizer.

    1 Thanks
  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Goals and attitudes:

    Compared with previous attempts, how motivated to lose weight are you this time? score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely 

    How certain are you that you will stay committed to a weight loss program for the time it will take to reach your goal?
    score 1 for cannot, 2 can somewhat, 3 uncertain, 4 can tolerate well, 5 can easily

    Consider all outside stress in your life (work, family obligations, etc.) to what extent can you tolerate the effort required to stick to a diet?
    score 1 for very unrealistic, 2 somewhat unrealistic, 3 moderately unrealistic, 4 somewhat realistic, 5 very realistic

    Think honestly about how much weight you hope to lose and how quickly you hope to lose it. Figuring a weight loss of. 5kg to 1 kg per week, how realistic is your expectation?
    score 1 for always, 2 frequently, 3 occasionally, 4 rarely, 5 never.

    While dieting, do you fantasize about eating a lot of your favorite foods?
    score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely

    While dieting, do you feel deprived, angry, or upset?
    score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely

    Scored 6 to 16 - not a good time to diet; inadequate motivation and commitment and unrealistic goals can get in your way

    Scored 17 to 23 - think about ways to boost your diet readiness before you begin

    Scored 24 to 30 - bingo, your path is clear.

    Hunger cues:
    When food is mentioned, do you want to eat even if not hungry? score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.

    Do you have trouble controlling your eating when your favorite foods are around the house? score 1 always, 2 frequently, 3 occasionally, 4 rarely, 5 never.

    How often do you eat because of physical hunger?
    score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.

    Scored 3 to 6 - try to control the attitudes that occasionally make you overeat

    Scored 7 to 9 - dieting will be easier if you try to resist external cues and eat only when you are physically hungry.

    Control overeating:
    Score 1 if you would eat much less, 2 if you would eat somewhat less, 3 if it would make no difference, 4 if you would eat somewhat more, and 5 if you would eat much more:

    Although you planned to skip lunch, you are talked into going out to eat.
    You go off your diet by eating a fattening, forbidden food.
    After faithfully following your diet you decide to test yourself by eating a %u201ctreat.%u201d

    Scored 3 to 7 - you recover rapidly from mistakes, but should get professional help if you often alternate between strict dieting and eating out of control
    Score 8 to 11 - you have a flexible, balanced program that is not disrupted by unplanned eating
    Score 12 to 15 - your reaction to problem-causing eating events can be improved.

    Binging and purging:
    Have you ever eaten lots of food rapidly and felt the eating was excessive and out of control?
    score 2 for yes, 0 for no.

    If yes, how often over the past year?
    score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily:

    Have you ever purged to control your weight by using laxatives, diuretics, or induced vomitingscore 5 for yes, 0 for no.
    If yes, how often during the past year? score 1 for less than once a month, 2 about once a month, 3 a few times a month, 4 about once a week, 5 about 3 times a week, 6 daily:

    Scored 0 to 1 - binge eating and purging are not your problem
    Scored 2 to 11 - get professional help if these eating patterns arise more often
    Scored 12 to 19 %u2013 your potentially serious eating problem needs immediate professional attention.

    Emotional eating:
    For each of the next three questions, score 1 never, 2 rarely, 3 occasionally, 4 frequently, 5 always.

    Do you overeat when you feel anxious, depressed, angry or lonely?
    Do you celebrate feeling good by overeating?
    When things don%u2019t go well with others or on your job, do you eat more than you would like?

    Scored 3 to 8 - you don%u2019t seem to let emotions affect your eating
    Scored 9 to 11 - monitor your occasional tendency to eat in response to emotional highs and lows and find alternative activities
    Scored 12 to 15 - you need to find other ways than eating express your feelings.

    How often do you exercise?
    score 1 for never, 2 rarely, 3 occasionally, 4 somewhat, 5 frequently.

    How confident are you that you can exercise regularly?
    score 1 for not at all, 2 slightly, 3 somewhat, 4 highly, 5 completely.

    Do you have a negative or positive picture about exercise in your mind?
    score 1 for completely negative, 2 somewhat negative, 3 neutral, 4 somewhat positive, 5 completely positive.

    How sure are you that you can work regular exercise into your daily schedule?
    score 1 for not at all, 2 slightly, 3 somewhat, 4 quite, 5 extremely.

    Scored 4 to 10 - change attitudes that are blocking your way to regular exercise
    Scored 11 to 16 - to feel more positive about exercise, think of ways that are fun and fit your lifestyle
    Scored 17 to 20 - your path is clear to a more active life.

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

    1 Thanks
  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Take an after-dinner walk
    Walk during your breaks and at lunch
    If possible, schedule a" walking" work meeting
    Park in the farthest spot from the grocery store or mall (it is easier parking as well).
    Avoid valet parking (saves money too)
    Take the stairs instead of elevators or escalators
    Walk while your kids practice or warm-up at their sporting events instead of sitting in your comfy chair (this one I know from experience).
    Walk to drop off/pickup kids from school.
    Take public transportation; walk around the terminal when waiting for the train/bus/light rail.
    Walk the dog. Have you heard our pets are getting fatter too?
    Avoid the drive-thru. If you must eat at a fast-food establishment, park at the farthest spot and walk in. And, of course, choose a healthier food option!
    Walk to visit friends or neighbors.
    Like to golf? walk instead of renting the cart.
    Read/watch tv on a treadmill (or stationary bike).

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Discipline is the first step towards success:
    Self-discipline is a pattern of behavior where you choose to do what you know you should do, rather than what you want to do. It's the inner power that pushes you to get out of bed to exercise rather than sleeping in. When you are consistent in doing the things you know you should do, when you know you should do them, here are the benefits you will enjoy:

    You will achieve your goals. When you are consistent in doing the things you know you should do, your odds of achieving your goals will be dramatically increased. You self-esteem will soar. Every time you push yourself to do something you know you should do, you are building your self-esteem. People's respect for you will grow. This includes everyone from your spouse to your employer who witnesses your efforts.

    You will influence the lives of others. Every good and right thing you do, influences the lives of those who are watching and can have a ripple effect on future generations. You will see greater success in all areas of your life. Always remember, for every disciplined effort there is a multiple return. Think about it. You will enjoy a more rewarding and satisfying life.

    Set your target:
    This approach will allow you to get adjusted with your new routine as well. As your progress further & see the results with these small targets, automatically you feel confident can revise your target to achieve more. Now, interesting part is: how to set your target. For example, you weight is 60 kgs, height is 158 cm & age is 28 years. In this example your bmr should be 1400 kcal. If currently you are doing intensive exercise for at least 20 minutes 1 to 3 times per week then a rough estimate of the number of calories required per day based on your current activity level 1925 kcal/day.

    Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week.

    Number of servings per day:
    It is essential to realize that not eating will only reduce your metabolism which will in turn hinder the process of losing weight. Instead eat 5-6 small meals a day which will keep your digestive system running thus it'll keep burning calories. Breakfast is the most important meal of the day and you must not skip it. You notice the days you skip breakfast you will tend to be more hungry all day. Make sure your breakfast is rich in insoluble fibers since they contain almost zero calories.

    Understanding portion size:
    Let's do the math here. Say you're asked to leave 25% of your food on the plate and just eat the rest. You need 2000 calories a day which means you'll be leaving around 500 the whole day. Now instead of leaving the food, serve yourself in a smaller plate. That way you can eat everything on your plate and you needn't worry about leaving a certain amount. This way you won't even realize when you burn those 500 calories! same way, you can set your target weight loss of calories per day and work your way accordingly.

    Watch out your drink:
    Diet sodas and fizzy drinks are filled with calories even though their advertisements state otherwise. When you drink diet soda's which contain artificial sweeteners these trick our body to think that we haven't consumed too many calories which in turn makes us eat more, thus consuming more calories than we already do. Similarly when you drink cup after cup of tea or coffee in the work place you’re drinking more calories than you can even comprehend. Thus it's better to drink water or green tea to keep your mouth busy and to ward off unnecessary calories.

    Start reading nutrition labels:
    Not only diet soda's, you must make sure you read and understand the nutrition labels of all processed products properly. It is essential to know what is going into your body and the subsequent effect it will have. Just because the cover might say its fat free doesn't make it totally true, you must read the nutrition label at the back and know what all the product really contains since there is enough margin for error allowed by the law in regard to trans fat, saturated fat etc. A lot of packets also provide information per cup serving or per 100 grams. In such cases it is essential to consider these values in terms of your consumption.

    *don't* skip meals:
    Firstly skipping meals could lead to a lot of weakness and fragility. Apart from that, skipping meals leads to a reduction in tor activity ie a key regulator of muscle growth cells. When you skip meals your muscle starts wasting away much faster than it normally would. The brain's exclusive fuel ie glucose is compromised within 4-6 hours of not eating. Basically the glucose stored in the liver as glycogen runs out during this time period. When blood glucose dips too low the liver converts glycogen into glucose and releases it into the blood. But if this has depleted due to lack of food, the body and brain eventually run less efficiently. This could cause major brain drain and will hinder your productivity.

    Exercise is the most important and easiest way to burn calories. If you have time restraints you could burn these calories while doing daily household work! cleaning the house for 2 hours or gardening for an hour and a half burns 500 calories. You could even get some exercise in while you take your kids out to play or when you walk your pet! if you can barely manage to get an hour's worth of free time join an aerobics, zumba or spinning class. They'll help you distress as well as burn off those calories without you even realizing how the time went by.

    Based on this activity level, after subtracting 500 calories your new target (calories/day) would be 1425 which should result in roughly 500 gms of weight loss per week. Definitely if you increase your activity levels then you can expect more weight loss per week.

    Balance is essential:
    You cannot completely stop eating. Nor can you stop eating carbs and fat's just to maintain a certain body weight. It's essential to eat every type of food, just in balanced proportions. Try eating more vegetables and salad instead of rice or roti's here it is important to remember you need both to maintain a healthy balanced diet, so you can't just skip the carbs. Another thing, you needn't give up on your taste buds completely! eat what you enjoy, just make sure you eat everything in a balance and you're good to go. It won't kill you to have a slice of pizza, or even satisfy your sweet tooth by having some dessert. Plus once you've had a little bit, you won't crave it anymore that instantly cuts down the possibility of overdosing on any unhealthy sin. Not only will you feel healthier and fitter, you'll also manage to imbibe somewhat of a healthy lifestyle.

    If you follow these small mantra's on a daily basis, in no time they'll seem totally natural to you. This way you need not make drastic changes in your routine, nor will you struggle with any eating disorder! it's a win-win situation. For more details and information you can check out our other blogs or even contact Dr. Silky mahajan for the same. Happy eating!

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

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Working out and staying fit might be on your do to list every day. But honestly ask yourself how often do you actually check it off your list. Yes, you want to work out but there are other things which come first meetings, taxes, work, office, family etc. This busy life style really turns your whole system upside down, from sleeping to eating to exercising. But staying super healthy is just as important as your super busy lifestyle. Here are some tips that might benefit you!

    Here's how you can remain fit and healthy despite your hectic-rushed-did I mention occupied-tiring routine.

    Priorities and commitment:
    The most important step is to prioritize and commit. The way you prioritize work and ensure its completion within the time frame you give yourself, the same way you must commit to your work out. If you don't have the time to hit the gym then use pre planned short work outs. Now days so many work out apps are also available. Not to forget the medieval (yet most efficient) means like walking, cycling, skipping etc. It's always better to choose something over nothing! you really don't need one whole hour of a vigorous work out; even half an hour is good enough. Circuit training is another great alternative to work out with a time crunch it raises the heart rate and strengthens the muscles win win situation!

    Use various methods to exercise:
    Consistency is essential. You can't work out for 2 days and expect to see results on the third day! no matter how busy your day might be, it's essential to exercise for at least half an hour everyday to achieve results. It is scientifically proven that our body takes 21 days to develop a certain habit; so after you push yourself for 3 weeks it will eventually seem normal. Your daily physical activity must be creative. Take the stairs to work or up to your house. Avoid lifts and use the stairs instead. Buy a treadmill or a cycle and keep it in the corner of your office or room to use whenever possible. Go for a walk on the golf course the day the weather is to die for. Use different methods of exercise to ensure that 30 minute daily dose!

    Find fitness in every activity:
    Prefer stairs in stead of lifts in your office. Try to walk after dinner, it'll help with the digestion and exercise. Try to squeeze in a walk during breaks and lunch. If possible you can even schedule a" walking meeting. Walk around terminals while waiting for your public transport. If you drive yourself then try to park far away so that you can walk just a little (this does add up to enough exercise eventually). Avoid fast food and drive in's, try to find a healthier food option. Try reading or watching tv while you walk on a treadmill or use a stationary cycle. Even our pets are becoming fatter, take your dog out for a walk to help both of you. It's little bits of exercise like this which will help you stay healthy and fit!

    Walk is the best exercise:
    Try to walk after dinner, it'll help with the digestion and exercise. Try to squeeze in a walk during breaks and lunch. If possible you can even schedule a" walking meeting. Walk around terminals while waiting for your public transport. If you drive yourself then try to park far away so that you can walk just a little (this does add up to enough exercise eventually). Avoid fast food and drive in's, try to find a healthier food option! try reading or watching tv while you walk on a treadmill or use a stationary cycle. Even our pets are becoming fatter, take your dog out for a walk to help both of you. It's little bits of exercise like this which will help you stay healthy and fit!

    If you do end up missing your workout for whatever reason, then make sure you make up for it sometime during the weekend. Try to work out as much as you can during your breaks, even when you watch tv you could do some exercises during the commercial breaks. It's all about forming that mindset.

    Like they say, where there's a will there's a way.

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

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    What is your usual morning routine? wake up, have some coffee, open your eyes and let the day begin. Coffee is addictive and how! there are people whose day cant end unless they're consumed their daily 5 cups of coffee. Its very important to understand when to take coffee in how much quantity so that, you can benefit rather than health issues. You could be the judge of that after reading these pro’s and cons of the effect of coffee on our health

    Coffee is made from seeds, and like all other seeds it has protective compounds. Coffee can prevent strokes as well as lower our risk of parkinson's and dementia.

    Coffee boosts our concentration and memory

    Coffee lowers the risk of oral cancer. Decaf has a much weaker effect for the same while tea had no effect at all.

    Studies show that high consumption of caffeine reduces the risk of type 2 diabetes.

    The caffeine in coffee controls many brain functions e. G. Mood, energy levels, vigilance and even reaction time.

    Caffeine can boost ones metabolic rate drastically, which basically means an increase in the burning of fat weight loss!

    A single cup of coffee contains vitamin b5, vitamin b2, potassium, manganese and magnesium all essential and important nutrients.

    Coffee contains stimulants which can drastically lower the risk of developing depression.

    Coffee can disrupt sleep patterns which leads to restless sleep and finally insomnia.

    Coffee can lead to spinal bone loss in those people who aren't getting enough calcium on a daily basis.
    The acidity in coffee can irritate your stomach lining which could eventually lead to ulcers, gastritis and even crohn's disease!
    The over consumption of coffee can lead to headaches, and sometimes even migraines.
    Caffeine can cause a sharp increase in blood pressure levels those with blood pressure problems must limit themselves.
    Regular coffee drinkers are at a risk of dehydration they must take measures to ensure they're always hydrated.

    You've got the rundown on its effects, now it's your turn to choose your side. Pro coffee or anti coffee?

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

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    You study one night before the exam but you manage an all nighter, thus you manage to pass. You study for a week for your sat exams but you manage a score little over 1800. You sit down for a few hours and you manage to finish the work your boss asked for a week ago. You push yourself and get the desired results. These results keep you happy, get the work done (in a long term successful manner) and turn out to be fast as well as effective! but, can you say the same in relation to starving to lose weight? yes it's fast, but is it effective? yes you might look thin, but internally are you happy when you're hungry? yes it's got the job done but will it be a long term success? the answer is no. Starving yourself to lose weight isn't the solution. Why, you ask? well here's a piece of my mind.

    Metabolism vs metabolism:
    Well the first ones an example of how slow your metabolic rate will be when you starve! since glucose and insulin play a major role in your metabolism levels, insufficient consumption of food will lead to a fall in their levels, eventually causing a decline in your metabolic rate. Then comes the second kind, that fast paced metabolism that's because regular meals keep your digestive system running which in turn paces up your metabolic rates.

    No water vs no water weight:
    When you decide to starve yourself, you say no to almost any item going into your mouth. You cant live on a peanut for lunch and one fruit for dinner! instead you need to trim the excess weight by getting rid of the water weight by cutting your carbs! for every gram of carb that you consume, your body retains 4 grams of water. No carbs, no retention. No water weight? that's right! say no to carbs, yes to healthy food and bye bye to water weight.

    Malnutrition vs nutrition:
    After a few months of starvation, there is a major cut in your staple food which leads to insufficient nutrients, vitamin and minerals. Without all the essentials for a balanced diet your body cannot function properly which could lead to serious illnesses and problems. On the other hand, if you eat right your body improves its immunity and keeps even the smallest cough away.

    To sleep or not to sleep:
    Those who starve themselves tend to get hungry (well, duh) during the odd hours of the night. This either keeps them up late at night or keeps waking them up every few hours. Or, even worse you binge eat at like 3 am. Carbs, fat and dessert! whereas those who eat a well balanced healthy meal end up getting a good night's rest since their body isn't short of food aka energy deprived!

    Lethargic lump vs energizer bunny:
    After you skip some meals, your body is really low on energy so it uses stored fat as a replacement ie muscles. You'll notice your muscles slowly start to fade away to compensate for the lack of energy in your body. Eventually you won't have the energy to do anything, not even eat (not as good as it sounds!). Actually no energy and no muscle might just make you fat and lazy. If you decide to get off your lazy lump and cook breakfast, you will actually help kick start your body into fat burning mode! also you'll have the energy to exercise which definitely provides better results than starving.

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

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Diabetes is basically caused due to the lack of production of insulin or improper use of the produced insulin, which eventually leads to a deficiency in the blood glucose level. Diabetes is of two types, one where the insulin production is insufficient therefore the glucose level cannot be balanced; two when the body cannot produce insulin at all and therefore patients must inject insulin to maintain close levels. Apart from synthetic drugs, you can use various home remedies to cure or at least improve your diabetic condition. Here are some great home remedies to effectively maintain your blood sugar level:

    bitter gourd have juice extracted from bitter gourd every morning on an empty stomach. Having this everyday for a few months will help maintain blood sugar levels.

    guava: have guava every day after peeling the skin off. It contains vitamin c and fiber which help maintain the standard blood glucose level. Excessive guava eating is not recommended.

    mango leaves- soak fresh mango leaves in water (say a one litre bottle) over night and consume first thing in the morning. You could even let them dry out, powder the leaves and have half a teaspoon everyday.

    basil leaves- have 2 tablespoons of juice extracted from basil leaves empty stomach, in the morning. These are loaded with antioxidants that relieve stress and also contain oils that help lower blood sugar levels.

    jamun- jamun's leaves, seeds and berries are effective in improving blood sugar levels and they also prevent spikes in the level of insulin. You could eat a handful of the berries or powder the leaves and seeds- which you should consume twice a day.

    amla- combine 2 teaspoons of amla juice in water and have it as soon as you wake up. Make this a part of your everyday routine to maintain blood sugar levels.

    flaxseeds- eat one tablespoon of flaxseed powder with a glass of warm water every morning, on an empty stomach. Flax seed can bring down your sugar level by almost 28%. But be careful not to have more than 2 tablespoons per day, as that could be bad for health.

    neem- neem enhances insulin receptor sensitivity, improves circulation and lowers blood sugar levels thereby reducing your dependency on synthetic drugs. Drink the juice of the need shoot everyday on an empty stomach for best results.

    Fruits- fruits are rich in fiber and other minerals which help stabilize blood sugar levels of the body. Consume at least 5 fruits a day! choose fruits like banana's, blackberries, cranberries, grape fruit, blueberries, kiwi and other citrus fruits.

    Apple cider vinegar- mix 2 tablespoons of apple cider vinegar in a class water and consume before every large meal. The nutritional components in apple cider will help control the rise in blood sugar levels after eating.

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

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Clean eating? check. Regular workouts? you got it. Calorie counting? well, yeah. Yet you can't lose weight? no matter how hard you try, the weighing scale just doesn't seem to reduce those double digits. It's like the fat in your body is refusing to leave, just like a clingy bf/gf. So we came up with a list to debunk the myths about losing weights. Here is a to-do and not-to-do list which will certainly help you achieve your target body weight.

    The first step is to control your carb and sugar intake. Don't fall for these zero calorie drinks and 1 g net carb  bread. Even multi grain bread is just a fancy way of saying (or not saying- in this case) the bread contains carbs. It's all just a hoax. Be aware of what you're eating, portion size and don't just believe what's written on the label. Anyway after the whole maggi wave that shook up our country and its youth; it's time to be a little more aware about what is actually going inside your body. It's not possible to give up carbs completely, but try to have them in a balanced proportion. Processed foods and supposed diet sodas should be a total no-no. Did you know, if you replace a bottle of soda with water daily, you would easily lose up to 15 kgs in one year.

    Now that brings us to the second essential factor. Drink lots of water. Even when you decide to go on a detox or a cleanse, have lots of water and fiber rich foods. Loss of fluid without medical supervision is risky, but combining that with fasting is even worse. Make sure you have around 8-12 glasses of water a day! the reason behind this is that if you stop having water then the kidney slows down which increases the work load of the liver. If the liver is working too hard then it starts to store fat instead of burning it. You get what that leads to right.

    Third essential factor is sleep. A minimum of 7-8 hours a night is needed. Sleep deprivation cause's the release of cortisol i. E a fat storing hormone. The maximum amount of fat burning hormone is released during deep sleep! speaking of good habits, while you try to inculcate these it's time to let go of the bad habits. And that means alcohol, smoking and other such habits. Nicotine might be a weight suppressant substance but the withdrawal symptoms include major hunger binges. Alcohol is basically the refined juice of natural foods which basically makes it pure concentrated sugar. That will without doubt make you gain fat easily.

    It's a proven fact that breakfast skippers weigh more than those who eat breakfast. The worst thing to do while attempting to lose weight is to skip any meal. Those who skip a meal usually end up consuming more calories than those who eat all three meals. Breakfast is the most essential meal of the day and should never be missed! a good breakfast contains equal amounts of protein and fiber.

    Apart from this, don't over exercise but don't forget to have your daily dose of physical activity. Work on your will power skills to give up the dessert lover life and move towards healthy eating. Good eating habits and regular exercise are a lifestyle; not only to lose weight but also to remain fit and healthy!

    In case of any diet/nutrition related query or to book an appointment with dt. Silky mahajan please send us a mail at info@foodsandnutrition. In or call on 08067417780 (dial extension: 778)

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    This must always be under control. Over eating is just unnecessary fat for the body and insufficient eating will cause your metabolism to slow down.

    Body goals:
    In your mind you must have a certain goal which you want to attain drop 10 kg's, beach body, fat stomach, bigger biceps they're all part of your body goals.

    Make sure your diet contains enough green leafy veggies, lean protein, carbohydrates and a certain amount of fat. Even the occasional dessert and cheat meal should be incorporated in your diet.

    No matter how often you eat right, how many hours of sleep you get and whether or not you count calories, until and unless your exercise daily you'll never be able to have a totally healthy lifestyle.

    The first step towards a long term healthy lifestyle is frequency. It takes 21 days to form a habit, after that it seems just natural. You need to be frequent and consistent to attain such long term goals.

    Green tea:
    It helps boost the metabolic rate, reduce the belly fat and can lower the risk of various diseases. Try to drink at least 3-5 cups of green tea every day. Plus its 0 calories, so what's the harm?

    Home food:
    This one's the best way to eat healthy and avoid junk food. By cooking at home you know exactly what you're eating and you're well aware of what nutrients go into your mouth. Plus it's the easiest way to maintain a balanced diet (since the balance is in your hands now)!

    You need inspiration to maintain long term success. It could be from apparent weight loss, from reading a book about healthy living or even by watching someone maintain a healthy lifestyle. This can't be done by mindlessly following some diet!

    Sometimes envying others might help you get the best results. When you envy someone for their clean eating habits or perfect body, you will probably want to achieve that yourself - which will be your biggest motivator for long term success.

    You will literally wake up one day and decide you want to start living a healthy lifestyle! it's time to kick start everyday towards making these healthy changes.

    Losing weight safely:
    Who doesn't want to shed 5 kgs in a month? but you can't do this by starving yourself or going on a detox where you just eat fruits and drink water! that's totally unhealthy. It is essential to let your weight loss journey take its time, so that you have long lasting results.

    Mental health:
    Mental and physical health goes hand in hand. It is important that you focus on strengthening your mind as well, not only you body. Falls in metal health will eventually affect your physical health as well!

    From carbs to protein to minerals, each and every nutrient is essential for maintaining a healthy diet as well as to perform normal bodily functions. Eating everything in the right proportion will promote a long lasting healthy lifestyle.

    Observe what changes you are making, divide them into healthy and unhealthy changes and then continue with only the healthy changes. Your observation skills will help you get rid of the unnecessary and unhealthy changes instantly.

    You need to promise yourself you're going to stick to this new lifestyle no matter how hard it gets! promise yourself to eat healthier every day, to exercise a little more everyday and definitely promise yourself to stay away from the unhealthy goodies!

    It's important to quit the bad habits! binge drinking, smoking, stress eating and all these others habits aren't going to help you maintain a healthy lifestyle.

    Raw foods:
    Raw foods are the best form of food you can get! they help prevent diseases, give your body a lot of energy and contain essential vitamins and minerals.

    Sleeping for 6-8 hours every night is a requirement for proper body function! it's the time your body needs to recuperate, repair your muscles and even improves your mood. Exercise and good eating are useless without sufficient sleep.

    Tips like these will really help and motivate your to manage a long term successful healthy lifestyle. Take tips from experts, from dietitians and even from people you look up to for inspiration you never know which trip does the trick.

    You need to understand what your body needs, how much weight you need to gain/lose to be fit (not skinny, not thin- but fit) and how often you should exercise. It is important to understand nutritional facts on packaged items and what goes into your body. Understanding is essential for better results!

    Yes lean protein and meats are important, but you can't have a balanced diet unless you're eating enough green leafy vegetables. Incorporate them in every meal!

    Weight cannot be defined as per your weighing scale or bmi. Your focus cannot be how can I lose weight you need to focus on how you can continue with your healthy lifestyle.

    Xtreme activities:
    Go for extreme activity classes like zumba, cross fit, army circuit training, power yoga and other such high intensity activities! it's a good change from your usual workout and will probably have more effective results.

    From increased flexibility to increased strength, from meditating to improving bone health; yoga has all round benefits which are only going to improve your lifestyle.

    Zero dieting policy:
    You cannot diet (and I mean not eating at all) to lose weight and look thin. Starving and minimal eating doesn't help you to maintain a long term healthy lifestyle. Your diet must be full of rich foods.

    In case of any diet/nutrition related query or to book an appointment with dt. Silky mahajan please send us a mail at info@foodsandnutrition. In or call on 08067417780 (dial extension: 778)

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    As you are reading this article, you may find several plastic items within your reach, your computer or phone, a pen, maybe an old food container in your kitchen. Today, plastic is everywhere in our lives. It has become an icon of convenience culture.

    Is it really safe? 

    Before we take a call whether plastic we are using is safe or not, it is important to understand different type of plastics. Society of plastic industry has grouped plastics into 7 different categories separate code called spi is given to each plastic, which is marked in triangle symbol at the bottom of each plastic bottle.

    Spi code #1:
    Plastic marked with an spi code of 1 is made with polyethylene terephthalate, which is also known as pete or pet. Pete-based containers sometimes absorb odours and flavors from foods and drinks that are stored inside of them. Items made from this plastic are commonly recycled.

    Common use:
    Beverage bottles, medicine jars, peanut butter jars, combs, beanbags, and rope.
    Recycled pete is used to make tote bags, carpet, fiber fill material in winter clothing, and more.

    Impression: okay to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones.

    Spi code #2:
    The spi code of 2 identifies plastic made with high-density polyethylene, or hdpe. Hdpe products are very safe and are not known to leach any chemicals into foods or drinks. (however, due to the risk of contamination from previously held substances, please note: it is never safe to reuse an hdpe bottle as a food or drink container if it didn't originally contain food or drink!) hdpe products are commonly recycled.

    Common use:
    Items made from this plastic include containers for milk, motor oil, shampoos and conditioners, soap bottles, detergents, and bleaches. Many personalized toys are made from this plastic as well.

    Recycled hdpe is used to make plastic crates, plastic lumber, fencing, and more.

    Impression: good to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones.

    Spi code #3:
    Plastic labeled with an spi code of 3 is made with polyvinyl chloride, or pvc. Pvc is not often recycled and can be harmful if ingested.

    Common use:
    Pvc is used for all kinds of pipes and tiles, but it's most commonly found in plumbing pipes. This kind of plastic should not come in contact with food items.

    Recycled pvc is used to make flooring, mobile home skirting, and other industrial-grade items.

    Impression: avoid using it as it contains plasticisers such as deha or phthalates that can leach into food.

    Spi code #4:
    Plastic marked with an spi code of 4 is made with low-density polyethylene, or ldpe. Ldpe is not commonly recycled, but it is recyclable in certain areas. It tends to be both durable and flexible. It also is not known to release harmful chemicals into objects in contact with it, making it a safe choice for food storage.

    Common use:
    Plastic cling wrap, sandwich bags, squeezable bottles, and plastic grocery bags all are made from ldpe.

    Recycled ldpe is used to make garbage cans, lumber, furniture, and many other products seen in and around the house.

    Impression: ok to use. Not known to leach any chemicals that are suspected of causing cancer or disrupting hormones, but not as widely recycled as #1 or #2.

    Spi code #5:
    Consumers will find the spi code of 5 on plastic items made with polypropylene, or pp. Pp can be recycled but is not accepted for recycling as commonly as pete or hdpe. This type of plastic is strong and can usually withstand higher temperatures.

    Common use:
    Among many other products, it is used to make plastic diapers, tupperware, margarine containers, yogurt boxes, syrup bottles, prescription bottles, and some stadium cups. Plastic bottle caps often are made from pp as well.

    Recycled pp is used to make ice scrapers, rakes, battery cables, and similar items that need to be durable.

    Impression: ok to use. Hazardous during production, but not known to leach any chemicals that are suspected of causing cancer or disrupting hormones. Not as widely recycled as #1 and #2.

    Spi code #6:
    Plastic marked with an spi code of 6 is made with polystyrene, also known as ps and most commonly known as styrofoam. Ps can be recycled, but not efficiently; recycling it takes a lot of energy, which means that few places accept it.

    Common use:
    Disposable coffee cups, plastic food boxes, plastic cutlery, packing foam, and packing peanuts are made from ps.

    Recycled ps is used to make many different kinds of products, including insulation, license plate frames, and rulers.

    Impression: avoid using it as researchers have investigated possible health risks from traces of styrene monomer. This risk seems to be low.

    Spi code #7:
    The spi code of 7 is used to designate miscellaneous types of plastic that are not defined by the other six codes. Bisphenol a (bpa), polycarbonate and polylactide are included in this category. These types of plastics are difficult to recycle.

    Common use:
    Polycarbonate, or pc, is used in baby bottles, large water bottles (multiple-gallon capacity), compact discs, and medical storage containers.

    Recycled plastics in this category are used to make plastic lumber, among other products.

    Impression: totally avoid using it as it polycarbonate can release bpa into food, especially when bottles are washed for reuse. Can leach into food as product ages.

    Final conclusion:
    Avoid recycling symbols 3, 6, and 7. While number 1 is considered safe, it is also best to avoid this plastic. Look for symbols 2, 4, and 5, as these plastics are considered to be safest.

    In case of any diet/nutrition related query or to book an appointment with dt. Silky mahajan please send us a mail at info@foodsandnutrition. In or call on 08067417780 (dial extension: 778)

  • B.Sc. Food & Nutrition, M.Sc. Food & Nutrition

    Doesn't really sound like much, does it? especially when your daily calorie requirement is somewhere between 1500-2500. Given that calorie intake varies from person to person, based on gender, weight, age, and various other factors; the calories consumed don't change a bit no matter who's consuming them.

    If someone says 200 calories, it seems like nothing when we talk about desserts and fried food, but it seems like a lot in context to fruits and healthy food. So let's take a look at some pictures of food depicting 200 calories to figure out how much is too much.

    First is some fish, particularly salmon. This amount is great for a filling healthy snack. Add some vegetables or some vinegar to make it a perfect dinner.

    Then comes 3 small pieces of brown bread which is actually more than enough for a light snack.

    Pasta in that amount makes 200 calories, so you add some chicken or vegetables and mix it up in a great sauce to make it a healthy meal under 500 calories.

    One full glass of white wine comes up to 92 calories, so you easily kick back and enjoy 2 glasses of wine!

    Potatoes the best sin. French fries an even deadlier sin! but be careful not to order a large amount, stick to a small portion for a quick snack.

    Now don't look at the brownies and get too excited, you're allowed only one such piece because that's around 190 calories.

    White rice can be consumed in more than a mouthful, though; you can enjoy one full bowl of white rice without worrying about more than 200 calories.

    3 boiled eggs the perfect healthy snack, which is astoundingly so filling is another snack under 200 calories. 

    One glass of full-fat milk comes up to 200 calories, which is why it is a recommended midnight snack.

    Then, we have one whole chicken breast, which can be spruced up with sauce or cooked in any manner without worrying about too many calories.

    A plate full of fruit such as kiwi makes up 200 calories now that's a great way to feel full and be healthy!

    Black coffee makes up for barely 10 calories. And if you have it with sugar that'll be around 30-40 calories. This means you're allowed 5-8 cups a day (it's safe to assume you will become a night owl after such consumption). If you like your coffee with milk and sugar, that's almost 100 calories so you're allowed 2 cups of that.

    Your morning cup provides more than just a jolt of caffeine. Well, now you know what 200 calories look like. In some cases, it's barely a mouthful, while it's more than a yummy meal in others. Another great way to make sure you're snacking under 200 calories or consuming the necessary amount, download a calorie counter app. It allows you to record every food item and shows you the total amount of calories you consumed.

    Here's to some healthy snacking, some unhealthy binging (once in a while) and an overall diet within your calorie budget.

    Enjoy your healthy meals:)

    In case of any query or to book an appointment with dt. Silky mahajan please send us a mail at info@foodsandnutrition. In or call on 08067417780 (dial extension: 778)

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