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Nutriwell India

  4.7  (1769 ratings)

Dietitian/Nutritionist Clinic

D-313, Church Road , Indira Nagar Lucknow
1 Doctor · ₹1500 · 49 Reviews
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Nutriwell India   4.7  (1769 ratings) Dietitian/Nutritionist Clinic D-313, Church Road , Indira Nagar Lucknow
1 Doctor · ₹1500 · 49 Reviews
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Our goal is to provide a compassionate professional environment to make your experience comfortable. Our staff is friendly, knowledgable and very helpful in addressing your health and fin......more
Our goal is to provide a compassionate professional environment to make your experience comfortable. Our staff is friendly, knowledgable and very helpful in addressing your health and financial concerns. Welcome to the very famous dietitian of india, celebrity Nutritionist, The only PCOS dietician in India Dr Surabhi jain. She is definitely the best dietician in india and best dietician in lucknow.The eClinic of dietician Dr Surabhi jain Nutritionist is in Lucknow and is one of the best dieticians in lucknow for weight loss diets. Hypertension diet , diabetes diet , PCOS diet ,diet for infertility. Dr Surabhi jain belongs to the field of medicine and she is the only one from Allopathic field with major in Nutrition. She is awarded with Super Women Achiever of the year 2016 by Femina. her Diet consultancy is based on Customer centric approach,She can definitely help in how to lose weight,How to control diabetes ,How to lower BP, PCOS diet , Nutrition in PCOS, PCOD management, how to increase weight and how to manage diabetes through herbs and diet charts. She is the best dietitian in india and best Online dietician. She practices in Lucknow as the best dietician in Lucknow If you want to search for the best dietitian in Moradabad, Best dietician,\ in barabanki, Best dietician in sitapur then you have hit the right place. You can surely view the great testimonials of satisfied clients with best weight loss Indian diets and best weight loss programs, we definitely provide the best weight loss diet in Lucknow. If you are looking for best online diet program? best online diet weight loss Free diet plan diet plan to reduce diet if you are looking for Free diet plan, online diet charts or an online dietician? contact us for diabetes diet, pcos diet, High BP diet, best dietician in lucknow, best dietician in unnao 24x7 services 8081678000 www.nutriwellindia.com www.pcosdietexpert.com 24x7 whats app 9648888820 Download our free app on google play store.Best dietitian in lucknow and best weight loss plans await you. If You are looking for best nutritionist , best online dietician then you are at the right place
More about Nutriwell India
Nutriwell India is known for housing experienced Dietitian/Nutritionists. Dt. Surabhi Jain, a well-reputed Dietitian/Nutritionist, practices in Lucknow. Visit this medical health centre for Dietitian/Nutritionists recommended by 66 patients.

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12:00 PM - 07:00 PM
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D-313, Church Road , Indira Nagar
Indira Nagar Lucknow, Uttar Pradesh - 226016
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Doctor in Nutriwell India

Dt. Surabhi Jain

MSc
Dietitian/Nutritionist
93%  (1769 ratings)
13 Years experience
1500 at clinic
₹149 online
Available today
12:00 PM - 07:00 PM
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"Professional" 19 reviews "Prompt" 5 reviews "Well-reasoned" 34 reviews "Helped me impr..." 37 reviews "Thorough" 14 reviews "Practical" 25 reviews "Nurturing" 13 reviews "knowledgeable" 123 reviews "Sensible" 21 reviews "Caring" 42 reviews "Very helpful" 222 reviews "Saved my life" 4 reviews "Inspiring" 19 reviews

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Green Coffee Beans Benefits!

MSc
Dietitian/Nutritionist, Lucknow

Green coffee beans are the seeds of coffee fruits which are not processed for roasting. In the process of roasting of coffee beans, the chlorogenic acid present in coffee seeds gets reduced. This chlorogenic acid is believed to have a wide range of health benefits. For weight loss issues and to handle blood sugar values and metabolism, this chlorogenic acid plays a vital role. Thus the chlorogenic acid present in green coffee beans is higher in amounts compared to the regular roasted coffee beans 
Many prefer green coffee, as it is completely safe and provides a good amount of health benefits.

Let's check out the health benefits of green coffee :

~ It is a metabolic booster :

Chlorogenic acid is a metabolic booster. It helps in metabolic processes and reduces the release of glucose from liver into the blood. And hence body uses the fat present to meet the required energy level.

~ Contains high level of antioxidants: Green coffee beans are rich in antioxidants. They protect the body and fights against foreign materials.

~ Considered as powerful appetite suppressant :

If one feels excess hunger than the required amount, then undoubtedly preferring green coffee would help a lot. It helps to overcome all kind of cravings keeps us away from over eating. Hence it is claimed to be strong and effective appetite suppressant.

~ Helps in maintaining healthy weight :

Green coffee beans contain kelp in a good proportion which is a kind of seaweed in which vitamins and minerals are loaded and packed in good amounts. It helps in burning of the excess of fats and calories faster than usual.

~ Improves immunity :

As it has a good proportion of antioxidant properties, it helps in boosting up the immune system.

~ Lowers cholesterol :

Cholesterol levels are maintained if sugar levels, weight and metabolic activities are under the control. As green coffee helps in maintaining a healthy weight and boosting up metabolic activities and even regulating sugar levels there is no doubt that one who prefers green coffee wouldn’t face any kind of issue regarding the cholesterol levels.

2 people found this helpful

Zinc - Its Benefits!

MSc
Dietitian/Nutritionist, Lucknow
Zinc - Its Benefits!

Zinc is an element that's undoubtedly necessary for a healthy system. A lack of metallic element will create an individual at risk of malady and ill health.

It is liable for variety of functions within the body, and it helps stimulate the activity of at least 100 different enzymes. Only a tiny low intake of this metallic element is important to reap the advantages.

Currently, the recommended dietary allowance (RDA) for zinc is 8 milligrams (mg) a day for women and 11 mg a day for men.

Zinc is of course found in many alternative foods, but it is also available as a dietary supplement.

Benefits

Zinc is significant for healthy system, correctly synthesizing DNA, promoting healthy growth during childhood, and healing wounds.

The following square measure a number of the health advantages of zinc:

1) Zinc and regulating immune function

According to the ECU Journal of medicine, the human body needs zinc to activate T lymphocytes (T cells).

So it indirectly helps in

• controlling and regulating immune responses

• attacking infected or cancerous cells

Zinc deficiency can severely impair immune system function.

2) Zinc for treating diarrhea

According to the World Health Organization, diarrhea kills an astonishing 1.6 million children under 5 every year. Zinc pills may help reduce diarrhea.

In my home if my kids have Diarrhea first thing is Zinc and Sporolac. These two supplements make their immunity stronger and help 80 % time to totally treat the problem with home-cooked simple diet.

3) Zinc effects on learning and memory

Research conducted at the University of Toronto and revealed that zinc has a crucial role in regulation however neurons communicate with each other, affecting how memories are formed and how we learn.

4) Zinc to treat the common cold

Zinc lozenges were found to shorten the length of respiratory disorder episodes by up to forty percent in a  study by metabolism medication Journal.

In addition, a Cochrane review concluded that taking "zinc (lozenges or syrup) is beneficial in reducing the duration and severity of the common cold in healthy people when taken within 24 hours of onset of symptoms."

5) Zinc's role in wound healing

Zinc plays a task in maintaining skin integrity and structure. Patients experiencing chronic wounds or ulcers usually have deficient zinc metabolism and lower blood serum metallic element levels. Zinc is usually employed in skin creams for treating dermatitis or alternative skin irritations.

6) Zinc and diminished risk of age-related chronic problems

It has been best-known for many years that this metallic element features an important role in immune system. Deficiency has been coupled with exaggerated inflammation in chronic disorders and triggering new inflammatory processes.

9) Zinc and fertility

Several studies and trials have coupled deficiency of zinc with low spermatozoan quality.

Recommended intake

Adequate intake is necessary because even gentle deficiency will impede growth, increase risk of infection, and increase risk of diarrhea and respiratory disease.

The suggested intake for youngsters 1-8 years recent ranges from 3-5 milligrams, increasing because the kid gets older.

Males 9-13 years recent need eight milligrams of metallic element per day. After the age of fourteen, the necessity will increase to the eleven milligrams per day that's needed for all adult males. For females over the age of eight, the requirement stays stable at 8 milligrams per day, except for ages 14-18, where the recommendation increases to 9 milligrams per day.

The best sources of zinc are beans, animal meats, nuts, fish and other seafood, whole grain cereals, and dairy products. Zinc is added to some breakfast cereals and alternative fortified foods.

Vegetarians might need high intake than normal as it is attributable to low bioavailability of metallic element from plant-based foods.

Foods with the highest reported zinc content are:

• raw oysters (Pacific), 3 ounces: 14.1 milligrams

• beef, lean chuck roast, braised, 3 ounces: 7.0 milligrams

• baked beans, canned, ½ cup: 6.9 milligrams

• crab, King Alaskan, cooked, 3 ounces: 6.5 milligrams

• ground beef, lean, 3 ounces: 5.3 milligrams

• lobster, cooked, 3 ounces: 3.4 milligrams

• pork loin, lean, cooked, 3 ounces: 2.9 milligrams

• wild rice, cooked, ½ cup: 2.2 milligrams

• peas, green, cooked, 1 cup: 1.2 milligrams

• yogurt, plain, 8 ounces: 1.3 milligrams

• pecans, 1 ounce: 1.3 milligrams

• peanuts, dry roasted, 1 ounce: 0.9 milligrams

Zinc supplements also are accessible within the sort of capsules and tablets. However, the tolerable higher limit for metallic element is forty milligrams for males and females over eighteen years.

Supplement kind won't give similar health advantages as intense the nutrient from food.

First, try to get your daily zinc requirement from foods, then use supplements as a backup if necessary.

Deficiency

Chronic sicknesses like polygenic disease, malignancy (cancer), liver disease, and sickle cell disease.

Zinc deficiency signs include:

• loss of appetite

• anemia

• slow wound healing

• skin conditions such as acne or eczema

• abnormal taste and smell

• depressed growth

• altered cognition

• depression (more research needed)

• diarrhea

• hair loss

Zinc deficiency throughout Pregnancy might increase the probabilities of a troublesome or prolonged birth.

Precautions

Zinc has several health advantages, but excessive zinc intake can be harmful. Adverse effects of severely high metallic element intake might include:

• nausea

• vomiting

• loss of appetite

• stomach pains

• headaches

• diarrhea

8 Effective & Healthy Healing Food!

MSc
Dietitian/Nutritionist, Lucknow
8 Effective & Healthy Healing Food!

1. FIGS – A rare fruit of source of calcium, figs may help prevent the bone loss. They are very high in fiber, so that which is reduce the risk of cancers. Eat them like this: Slice fresh, unpeeled figs, and serve it with cheese or on a salad; toss dried figs into a mix of dried fruits, grains, and nuts, even chocolate. Fig’s that aren’t completely ripe can irritate the mouth, so look for soft, aromatic ones.

2. BEETS – Nutrient-packed beets may sharpen your mind. They produce nitric acid, which helps increase blood flow throughout your body – including the areas of the brain that are associated with degeneration and dementia. Eat them like this: Roast, then puree beets into a dip with curd that has been drained in a cloth or filter to remove the whey, and horseradish, or grate raw beets into a salad.

3. FRESH CRANBERRIES: Sure, cranberries are the superstar at treating urinary tract infection, but these tart little fruits may also help prevent heart disease. They are rich in anthocyanin, flavones, and proanthocyanidins, plant chemicals that keep LDL cholesterol from oxidizing and sticking to artery walls. Eat them like this: Sauté cranberries and serve with meat, or combine with banana, pineapple, and orange for a fruit salad – the sweeter fruits naturally balance out the tartness.

4. ORANGEPITH: You already know that orange is a great source of vitamin C, but eat as much as you can of the pith –the spongy white layer between the zest and the pulp that clings to a peeled orange –too. Although bitter, the pith stores a good amount of the fiber and antioxidants, (Try to choose organic oranges if you eat the pith). Eat like it this: Put whole orange slices in a smoothie; roast thin slices and serve with the whole wheat pancakes.

5. EGGS: These inexpensive protein sources crackle with health benefits: Zinc and Iron support healthy hair and strong nails, and lecithin yolks are rich in chorine, who helps repair neurological damage and move cholesterol through the bloodstream. Eat them like this: Scramble eggs with a handful of spinach, or top a bowl of vegetables and brown rice with a (lightly) fried egg, sesame seeds, and soya sauce for a Korean-inspired meal.

6. SESAME SEEDS: The seeds are also one of the richest sources of iron, and when people with high level of LDL cholesterol ate a few spoonfuls of sesame seeds a day, their LDL level dropped by almost 10 percent more than when they followed a healthy diet sans sesame seed. Eat them like this: Sprinkle toasted sesame seeds on oatmeal; top steamed vegetables with sesame seeds and sesame or olive oil; make hummus with tahini, a sesame seed butter.

7. BROCCOLI: The sulforaphane in broccoli may help your body fight off infections that inflame the lungs and arteries. Surprisingly, frozen verities may contain 35% more beta-carotene by weight than fresh broccoli. Finally, broccoli’s high level of vitamin C helps create collagen, which keeps the firm, glowing and healthy skin. Eat it like this: Toss steamed florets with tomato sauce and toasted walnuts for a side fish, or scatter atop a pizza before baking.

8. CELERY LEAVES: Celery leaves are the most nutritious part of the plant and that is containing high iron, calcium, potassium, beta-carotene, and vitamin C and also vitamin D than the stalks. Eat them like this: Use like parsley, or mix into salad.

7 people found this helpful

Healthy Sea Foods!

MSc
Dietitian/Nutritionist, Lucknow
Healthy Sea Foods!

These are nothing but the sea life regarded as food for humans. This prominently includes fish and other kind shellfishes.

  These are considered to be nutrient rich food, which are very helpful in improving our health conditions as they are rich source of proteins, vitamins and minerals. These sea foods yield many benefits to our body.

Lets discuss about different kind of sea foods nutritional values per 100gm :

CRAB :

Energy :169kcal.

Carbohydrates :9.1g.

Proteins :11.2g.

Fats :9.8g.

Minerals :4.6g.

Calcium :1606mg.

Phosphorous :253mg.

LOBSTER :

Energy :90kcal

Carbohydrates :0g.

Proteins :20.5g.

Fats :0.9g.

Minerals :1.4g.

Calcium :16mg.

Phosphorous :279mg.

SHRIMPS :

Energy :349kcal.

Carbohydrates :0g.

Proteins :68.1g.

Fats :8.5g.

Minerals :17.4g.

Calcium :4384mg.

Phosphorous :1160mg.

MUSSELS :

Energy :81kcal.

Carbohydrates :2.1g.

Proteins :14.5g.

Fats :1.6g.

Minerals :2.3g.

Calcium :592mg.

Phosphorous :406mg.

POMFRETS :

Energy :111kcal.

Carbohydrates :1.5g.

Proteins :20.3g.

Fats :2.6g.

Minerals :1.1g.

Calcium :286mg.

Phosphorous :306mg.

ROHU :

Energy :97kcal.

Carbohydrates :4.4g.

Proteins :16.6g.

Fats :1.4g.

Minerals :0.9g.

Calcium :650mg.

Phosphorous :175mg.

KATLA :

Energy :111kcal.

Carbohydrates :2.9g.

Proteins :19.5g.

Fats :2.4g.

Minerals :1.5g.

Calcium :530mg.

Phosphorous :235mg.

These are some of the sea foods which we consume commonly. They provide a wide range of benefits for our body as the provide all the essential nutrients.

Lets check out the benefits one can acquire by consuming sea foods :

As they have very unique nutrients and high protein content in them in addition with omega- 3 fatty acid, they all help in development of the healthy body.

  • PROMOTES HEART HEALTH

As sea foods are abundant in omega-3 fatty acids in addition with high protein content, they are well known for their benefits in promoting a healthy heart. They even reduce the risk of heart attacks and other cardiovascular diseases. Though many acquire omega-3 fatty acids by different kind of capsules, dietitians recommend to consume sea foods for healthy results.

  • BOOSTS BRAIN POWER

The sufficient intake of DHA and EPA which are found in omega-3 fatty acids helps in promoting the proper brain growth. They tend to improve the functioning of brain which in turn leads to the increased brain power.

  • IMPROVES IMMUNE SYSTEM

As the consumption of sea foods leads to the increased consumption of omega-3 fatty acids, they reduce the occurrence of different kind of certain allergies. A potent antioxidant, Selenium is found in sea foods which improves the immune system. 
 

In addition with these benefits, sea foods also helps in improving the eye sight of an individual. They boost up the night vision. They help in keeping the eyes healthy and bright.

Sea foods are also known in enhancing the fetal growth and its development.

They also decrease the risk of depression and helps us to have a better and positive outlook and also has potential to treat the depression.

 

2 people found this helpful

Zika In India!

MSc
Dietitian/Nutritionist, Lucknow
Zika In India!

While there is no vaccine or cure for Zika virus, there are precautions you can take to prevent from getting it. Pregnant women and women who might become pregnant should be extra careful, as this virus can cause severe birth defects in babies. when pregnant women are infected Such defects may include microencephaly(smaller head and brain size) brain defects, developmental problems, and vision and hearing problems. The Centers for Disease Control and Prevention (CDC) says there may also be link between Zika and Guillain-Barré syndrome, an autoimmune disease that can cause paralysis. Therefore, knowing ways to avoid Zika virus is a must.

1. Use Insect Repellent

2. Cover Arms and Legs

3. Travel Smart

Traveling smart means you may want to avoid Zika-infested areas when planning your vacation – especially if you’re pregnant or could become pregnant.

4. Use Protection During Sex

Zika virus is transmitted through sexual intercourse, so protection during sex is a must. This includes vaginal, anal and oral sex.

5. Avoid Contact with Blood

Another way Zika is spread is by contact with the blood of an infected person. If you require a blood transfusion, make sure the blood has been tested for Zika.

Now we need to work on making our immunity better.

What to do if you are infected?? 1.Have lots of water 2. Take minimum 5 colour fruits daily for antioxidant content. 3. Avoid smoking and hard drinks 4. Take rest and avoid stressm 5.Avoid taking any medication without doctors prescription. 6.eat balanced meal with low fat content.

3 people found this helpful

Zika in India!

MSc
Dietitian/Nutritionist, Lucknow
Zika in India!

While there is no vaccine or cure for Zika virus, there are precautions you can take to prevent from getting it. Pregnant women and women who might become pregnant should be extra careful, as this virus can cause severe birth defects in babies.
 When pregnant women are infected Such defects may include microencephaly(smaller head and brain size) brain defects, developmental problems, and vision and hearing problems. The Centers for Disease Control and Prevention (CDC) says there may also be link between Zika and Guillain-Barré syndrome, an autoimmune disease that can cause paralysis. Therefore, knowing ways to avoid Zika virus is a must.

1. Use Insect Repellent

2. Cover Arms and Legs

3. Travel Smart

Traveling smart means you may want to avoid Zika-infested areas when planning your vacation – especially if you’re pregnant or could become pregnant.

4. Use Protection During Sex

Zika virus is transmitted through sexual intercourse, so protection during sex is a must. This includes vaginal, anal and oral sex.

5. Avoid Contact with Blood

Another way Zika is spread is by contact with the blood of an infected person. If you require a blood transfusion, make sure the blood has been tested for Zika.

Now we need to work on making our immunity better. 

What to do if you are infected?

1.Have lots of water 
2. Take minimum 5 colour fruits daily for antioxidant content.
3. Avoid smoking and hard drinks 
4. Take rest and avoid stressm
5.Avoid taking any medication without doctors prescription. 
6.eat balanced meal with low fat content.

 

2 people found this helpful

Benefit Of Triphala!

MSc
Dietitian/Nutritionist, Lucknow

It is a traditional herbal formulation of three fruits which are native in India. The three fruits are Amla, Vibhitaki, Haritaki. It consists a wide range of health benefits. 
Let’s check out the benefits of the individual fruits firstly.

• Amalaki :

It has a cooling effect and supports the natural functioning of the liver and also the immune system. It contains a good proportion of vitamins and minerals. It is good source of vitamin C. It is a versatile fruit with many health benefits in it. It is very helpful for fighting against any kind of heart disease. It increases the metabolic rate and diuretic activity. It boosts immunity and helps in reducing blood sugar as it is high in Digestive fiber.

• Haritaki :

It is well known for it’s “scraping” effect that is it removes toxins and also helps in maintaining a healthy weight. Though it has heating nature, it is treated as good. It is enriched with different kind of health benefits. It has number of glycosides. It is considered as the main ingredient in the Triphala. It improves digestion and and the gastrointestinal health. It also promotes a healthy skin and hair.Plays major role in detoxification.

• Vibhitaki :

It is considered to be very beneficial for the respiratory system. It also promotes a healthy functioning of body. It contains chemical compounds such as galic acid, mannitol, oxalic acid etc. It also contains proteins which helps for development of a healthy body. It provides relief from cardiac disorders. It even lowers the cholesterol levels and also reduces the blood pressure.

These fruits provide a wide range of benefits and promotes a healthy living. They supply different kind of health benefits. When these three fruits are formulated together, they make sure that one is hugely benefitted.

Let’s discuss about the major benefits of Triphala : 
✓ It is considered as natural antioxidant.

✓ It supports a healthy digestion in the body.

✓ It promotes internal cleansing.

✓ Helps in maintaining healthy levels of weight.

✓ Helps in detoxification and considered as effective detoxification agent.

✓ Support regular bowel movements.

✓ Nourishes and rejuvenates the body tissues.

One can acquire all these health benefits by consuming Triphala.

Best Detox Water For Weight Loss!

MSc
Dietitian/Nutritionist, Lucknow
Best Detox Water For Weight Loss!

Best detox waters for weight loss: Detox water is nothing but infused water that helps in flushing toxins out of the body. Detox water, along with keeping you hydrated, also gives the body the goodness of various fruits and veggies. It is one of the best ways to give more water to your body. One of the greatest benefits of detox water is that it can be had for weight loss too. Another great benefit of detox water is that it tastes delicious, too. Great, right?

Best detox waters for weight loss:

Here are some of the recipes for best detox waters for weight loss:

This is one of the best detox waters for weight loss. For making this detox water, take a bottle. Add slices of an apple to it. Then, add a stick of cinnamon that is about an inch. Pour water and fill the bottle. This is great detox water recipe and you can keep sipping on it throughout the day.

Best weight loss diet, diet plan, diabetic food, obesity diet, diet to lose weight

This is another one of the best detox waters for weight loss. For this, take a bottle and add sliced kiwi and sliced cucumber to it. Add in a few mint leaves. Add water to it and your detox water is ready.

Best weight loss diet, diet plan, diabetic food, obesity diet, diet to lose weight

  • Lemon lime cucumber and mint detox water:

Another great one of detox waters for weight loss recipes is this one. Add sliced lemon, sliced lime and sliced cucumber to a bottle. Throw in a few mint leaves to it. Add some water and your detox drink for weight loss is ready.

Best weight loss diet, diet plan, diabetic food, obesity diet, diet to lose weight

  • Citrusy cucumber detox water:

This is also one of the best detox water recipes for weight loss. To make citrusy cucumber detox water, take a bottle. Add slices of orange, lemon and cucumber to the bottle. Now fill it up with water and your detox water is ready.

Best weight loss diet, diet plan, diabetic food, obesity diet, diet to lose weight.

The above recipes are some of the best detox waters for weight loss. You can try to incorporate them in your daily routine and reap their benefits.

Macrobiotic Diet

MSc
Dietitian/Nutritionist, Lucknow
Macrobiotic Diet

People ask me about the latest concept in Diet That is Macrobiotic Diet . I am personally a Big fan of Chinese/ Korean / Japanese Television Series . So their food always attracted me and how they put their meal together was always very intimidating for me . So lets see what is actually this Macrobiotic Diet...

Macrobiotic diet: Macrobiotic is a Greek word that combines two words- macro, which means great and bios, which means life.

Macrobiotic literally means the ‘passageway to a long and healthy life’. The macrobiotic diet has its roots back in the Japanese food traditions. It was developed and popularized by a Japanese philosopher named George Ohsawa. The core concept of this diet revolves around the Chinese philosophy of balancing ‘yin and yang’ and involves making certain changes in eating habits, lifestyle, and meal options, in order to remain fit and healthy.

The macrobiotic eating approaches have long encouraged people to eat natural, whole foods that not only support the health of their bodies, but also the ecosystem and natural order of life. Major principles of macrobiotic diets are to reduce animal product, eat locally grown foods that are in season, and consume meals in moderation. This diet is more about achieving a balance in your life and not just in your diet. It promises a healthier and more holistic long-term lifestyle to its followers. This diet has no age restrictions and can be followed by all kinds of people, irrespective of their age. This diet has various benefits including a better immune system, weight loss, prevention of degenerative diseases, prevention of heart related problems, increased fitness levels and a prolonged life span.

When on Macrobiotic Diet: ‘What to eat’ and ‘What not to eat’

Macrobiotic diet is a restrictive diet.

The macrobiotic diet suggests that you should eat the following:

Whole grains: 40 to 60% of your diet should be organic grains. They should include grains such as oats, brown rice, millet, corn, and buckwheat. Vegetables: 20% to 30% of your diet should consist of vegetables. You can have broccoli, cauliflower, green cabbage, carrots etc. Choose locally grown and in-season vegetables. Veggies such as potatoes, eggplant, spinach, tomato should be cut down on. Beans and sea vegetables: Beans should be about 5% to 10% of your diet. Chickpeas, lentils can be had. You can have sea veggies such as noru and agar-agar.

You can have seafood while on macrobiotic diet but make sure that it is only occasionally and the seafood that you choose is freshly caught. You can have about 1 to 2 two cups of nuts every week. Nuts like chestnuts, almonds, walnuts, peanuts, and pecans are regarded as the best. Fruits: Macrobiotics tend to eat fruit only few times a week. Make sure that the fruits you choose are organic, locally grown and in-season.

What you cannot eat on macrobiotic diet:

-You're not allowed to eat dairy products, eggs and poultry, other meats, processed foods as well as refined sugars, tropical fruits, any fruit juice, chocolate and some vegetables such as tomatoes, eggplant, spinach, and zucchini.

-You can only drink when you feel thirsty. Also, spicy stuff is a complete no-no. Alcoholic beverages, soda, coffee, and anything that is highly refined, processed, or chemically preserved is also not allowed when following this diet.

Methods used for cooking: The favored methods are lightly steaming, boiling, pressure cooking, stewing, pickling, or quick sautéing with unrefined, cold-pressed oil. However, on occasion, macrobiotics may broil, bake, dry roast, pan fry, deep-fry, juice, or eat food raw. Some devotees also avoid cooking methods that involve electricity. Instead they use pots, pans, and utensils made from naturally occurring materials. Also, if you follow the macrobiotic diet, you will only be eating two or three times a day. No snacks in between meals either. Another rule is to stop eating food before you are full, even if your plate may still contain food.

Chewing of food: Chewing of food is an important ritual of the macrobiotic diet. Each bite of food should be chewed at least 50 times ( lets be realistic and I suggest 17 times). The supporters of this diet are strong believers that if you chew your food until it turns to liquid form, it will be easier for your body to digest it. Being grateful for food is another practice that followers of macrobiotic diet follow. Pausing to express gratitude towards food before eating it is a habit followed by macrobiotics.

The level of effort required for this diet is high.

The macrobiotic diet requires steady effort. Although it may not seem so at first but it is actually flexible. Depending on how you prefer it, you can begin slowly, move gradually from one level of intensity to the next.

Exercise: Regular exercise should be done.

Are there any Restrictions or Preferences?

Vegetarians and vegans: The classic macrobiotic diet is pescatarian (meaning it allows you to eat fish) as well as being low-salt and low-fat, but you can easily modify it to make it vegetarian or vegan. You need to make sure that all your nutritional needs are met, including vitamin B12, iron, zinc, vitamin D, and omega-3 fatty acids.

Gluten-free: Although the macrobiotic diet doesn't prohibit gluten, you may be able to adapt it to work for a gluten-free diet.

Does it show results?

If you’re looking to adapt to a diet plan that is healthy, the macrobiotic diet is definitely a good choice. It’s opulent in nutrient-packed foods that are at the same time low in calories.

While there’s no complete proof as such, but medical research has always been in favour of diets that are mostly vegetables, fruits, and whole grains may lower the risk of several diseases, including heart disease and cancer. Anyway, you’ll reap plenty of health benefits with this diet.

If weight loss is on your checklist too, the macrobiotic diet is likely to help you with that too.

Is It Good for Certain Conditions?

A diet that is plentiful in vegetables and fish is a great option if you have diabetes, high cholesterol, high blood pressure, or any heart disease. It helps in lowering cholesterol, and any diet that helps in shedding the pounds is good for all these conditions.

Because the diet limits the intake of sugary and fatty foods, it’s also good for people with diabetes.

Macrobiotic diet: The Verdict:

Any diet that increases vegetables, decreases sugar and fat, and includes a lean source of protein like fish is good for you in many ways. But it will take time for most people to adjust to this new eating lifestyle and philosophy. The first 10 days are the hardest.

If you can stick with it and eat a variety of nutrient-rich foods, you’ll be on your way to better health.

Make sure that you include non-dairy foods fortified with calcium and vitamin D, such as soy and almond milk, because the diet eliminates dairy.

Hello Doctor, I have a lot belly since last 2 years. I tried many physical activity to reduce the same but nothing seems to work. Your advice will be of great help. I don't drink alcohol nor smoke cigarette. Please advice.

MSc
Dietitian/Nutritionist, Lucknow
Hi, thank you for your query. We will be happy to help you. Avoid processed food completely. Also avoid sugar as much as you can. Have plenty of fiber rich foods. Eat more protein. Drink plenty of water, get enough sleep and exercise regularly. Try exercises that help in reducing belly fat such as crunches, lunges, bicycle exercise etc. We are here to guide you. For a detailed and customized diet plan, you can contact me. Eat healthy, stay healthy Regards.
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