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Dt. Palak Mittal  - Dietitian/Nutritionist, Meerut

Dt. Palak Mittal

89 (92 ratings)
B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Healt...

Dietitian/Nutritionist, Meerut

6 Years Experience  ·  600 at clinic  ·  ₹400 online
Dt. Palak Mittal 89% (92 ratings) B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Diet... Dietitian/Nutritionist, Meerut
6 Years Experience  ·  600 at clinic  ·  ₹400 online
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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....more
I want all my patients to be informed and knowledgeable about their health care, from treatment plans and services, to insurance coverage.
More about Dt. Palak Mittal
Since good nutrition is everybody's need, here Dietitian Palak Mittal is providing you a diet of interest to manage your overall health and nutrition. There is no need to panic in any situation be it over weight, diabetes, stress, etc,What all you need is just need the proper guidance and good nutrition in any situation. Dietician Palak Mittal have a good experience in the field of diabetes managament and weight control, curently working as a dietitian/nutritionist at diabetes and hormone care centre in Meerut. She is specialized particularly in the management of diabetes, renal diseases, overweight, underweight, osteoporosis, etc She is a diabetic educator too and have done a proper certificate course in this field alongwith graduation and post graduation. In this fast-paced, high-stress society, where everything going online, why not the diet? My e clinic; 'Nutrition and Diet Therapy Clinic by Dietitian Palak Mittal' helps you attain optimal health by personalised diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tomorrow! Looking for online weight loss diet Begambagh or a Dietician in Meerut ? Interested in excellent weight loss service online or in Chippi tank, Meerut? Then contact us. You can view our reviews and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. Dietician Palak Mittal diets aims at overall nutritional correction with comprehensive individual assessment, with long term results and benefits. I am in the list of Top 5 Dietitians / Nutritionist in Meerut, India for weight loss . Online Diet consultation , online diet charts,online diet plans provided for many services like weight loss, healthy weight gain diet, diabetes management (diabetic diet), Diet for Cholestrol,thyroid diet,high and low blood pressure with healthy diet plans , Therapeutic Diet & other disease management. Email & Phone Consultation is also provided. Leading , popular Dietician / Dietitian in Chippi Tank, Meerut.

Info

Education
B.Sc - Dietitics/Nutrition - Lady Irwin College - 2012
Post Graduate Diploma In Dietetics & Public Health Nutrition - Lady Irwin College - 2013
M.Sc Food & Nutrition - Lady Irwin College - 2015
Languages spoken
English
Hindi
Awards and Recognitions
Awarded as Best Dietitian and Nutritionist in Meerut
Professional Memberships
Indian Dietetic Association

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Do You Really Need Whey Protein?

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Do You Really Need Whey Protein?

The market is flooded with different types of supplements required for a healthy body. The same is in case of whey protein, it comes in powdered form and is available across stores. These supplements are blended with vitamins, sugar, minerals and flavoring. It is very important that the right type of whey protein is selected and according to the needs. It is not necessary that only the big-bodied people make use of Whey protein, but it is important to incorporate Whey protein in your daily food routine.

Need for whey protein in the body

  • The main reason why you really need to take whey protein is that it is helps to lose fat and preserve the muscles of the body.
  • The amount of protein that is required by recreational athletes is about 0.5-0.75 grams of protein each day for every pound of their body weight.
  • Adults can take about 0.9 grams per pound of their body weight. Whey protein acts as fuel for the body on which your muscles run, and it is very vital for revival after a workout.

Why intake of whey protein is necessary?

You can take whey protein even to reduce hunger and avoid developing a physique that is shaped like a ball. The most effective use of whey protein is that it protects against different forms of cancers like colon cancer and prostrate cancer. It is very important to consult a medical professional and then include whey protein in the diet to fight against cancer.

  • Whey protein is an excellent alternative that can be taken to cope with stress and people who consume whey protein experience less indication of depression.
  • Consuming whey protein daily keeps their mood better and especially the whey protein shake is very refreshing.
  • Based on the research conducted by the University of Alberta, it has been found that whey protein is needed even to improve the immune system of the body.
  • Males who are subjected to strenuous aerobic activity must for certain take the whey protein as the levels of glutathione can be reduced, and it can create great impact on the nervous, immune and gastrointestinal system.
  • You can purchase whey protein supplements or powder from online stores.
  • Whey protein is a 100% original and authentic product.
  • Intake of whey protein provides greater results, and it is excellent for those who desire to shed some fat. You can even try eating the whey protein bar if you desire to have some snack.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3221 people found this helpful

What Should You Eat Before Your Workout?

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut

It is a commonly known fact that workouts are necessary for the maintenance and well-being of our system. While working is on everybody’s mind, must also work out with the sole aim of wanting to reduce their weight. To achieve your weight loss goals proper diet combined with exercise is the best

For all those wanting to start their workout regime has to bear in mind that one cannot exercise without having something to eat as diet and exercise go hand in hand. In fact. Diet contributes 70% and exercises 30% to achieve the desired results. But 70% diet does not mean you have to eat less, it means that you eat the right meal at the right time and in the right proportion. Hence it is very necessary to look into your pre-work meals.

Why proper pre-workout meals are necessary!

  • One of the reasons to have something to eat before you start your work out is to protect your muscles from overstrain by reducing the glycogen depletion and the breakdown of the muscle protein. Also, the levels of the stress hormone called cortisol can be maintained at the optimal level by giving your body the proper nutrition that it needs.
  • Pre-workout meals should be a combination of complex carbohydrates and simple carbohydrates for a slow and steady release of energy throughout your workout. Along with carbohydrates adding a small amount of protein helps to decrease the exercise-induced muscle loss. When you exercise, blood flow is diverted away from your digestive system to your muscles. Hence one should avoid meals which take time to digest like meals high in fats and fibre.
  • Ideally, if you work out in the mid-day, afternoon or in the evening one should eat about 2-3 hours before the workout to give time for your system to move the food out of the stomach and begin digestion and absorption. Some of the examples of pre work out meals can be whole wheat toast with banana and low-fat yoghurt and fruit smoothies with some granola bar or any traditional Indian balanced meal.
  • For early morning workouts, your glycogen (stored carbohydrates) and blood sugar levels are low. The time between your last meal at night and early morning, tend to be between 10-12 hours. During this overnight fast, your glycogen stores slowly decline because it is being used up to keep various bodily functions going while you sleep. So for early morning workouts, eating a small amount of rapidly digestible carbohydrate like any seasonal fruit be the best choice.

I have put down a list of few foods that you can have a workout! By feeding your system with proper nutrition before any form of exercise you can achieve positive results

1. Fruits: 

The consumption of fruits with a high glycemic index can be ideal for a workout. The high GI fruits not only contain low fat but also contain easily digestible sugars. This helps the food to digest well before the workout and the necessary fuel needed for a vigorous workout is also obtained. Also, you do not feel this healthy snack bouncing in your stomach while exercising, thus relieving you of an uncomfortable feeling. Some of the fruits which can be consumed are the banana, apple, mango, pineapple, watermelon, etc.

2. DryFruits – Almonds and Walnuts:

Dried fruits, as well as nuts like almonds and walnuts, can be an excellent pre-workout snack. Firstly, they get digested very fast and thus you can grab a hand full of the nuts just before you head to the gym. Also, they comprise of carbohydrates, which can be easily broken down and provide you with the necessary energy during a vigorous exercise.

3. Chia Seeds

Packed with powerful antioxidants, omega-3 fats and proteins, chia seeds can form a perfect pre-workout meal. These help in getting the much-needed energy, strength and stamina, you can safely vouch for chia seeds.

4. Oatmeal: 

Rich in fibre and vitamin B content, oatmeal can be voted as another best pre-workout food. Because of a large amount of fibre in it, it gets digested slowly, providing a steady release of energy into the bloodstream. This can keep your energy levels up for a long time.

But a word of #caution! Oatmeal gives best results during a workout when consumed at least half an hour before you hit the gym.

5. Lemon and Honey water: 

To start your day fresh before a workout, you can consume lemon and honey water. The honey and lemon combination can give you the much-needed energy to sustain throughout the workout. Being an excellent detoxifier, drinking this is a sure way to achieve your weight loss goals.

6. Yogurt: 

Packed with protein content, yogurt should be had well before workouts. It prevents muscle damage and when combined with fruits, it can form an excellent pre-workout snack.

Have a happy workout by consuming the above-listed foods and stay fit and healthy!

7 people found this helpful

Soya Oil Vs Rice Oil - Which One Is Beneficial?

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Soya Oil Vs Rice Oil - Which One Is Beneficial?

Race among the various healthy edible oils is still on and it will keep going as oils have their unique properties and flavors, which are beneficial for the proper functioning of our body. The fat intake, obtained from cooking oils should consist of balanced fat, as it would provide important nutrients to sustain a fit and healthy life. 

Rice bran and Soybean oil are edible vegetable oils commonly used in Asian countries. All oils have their unique flavors and properties which give them their own pros and cons.

Rice bran oil
Obtained from rice bran (rice husks), it is mild and nutty in flavor which leaves no lingering aftertaste. It is one of the most balanced oil with 47% MUFA, 33% PUFA, and 20% SFA.

Health benefits of rice bran oil

  1. Contains Tocotrienols which are members of the vitamin E family with natural antioxidant properties that can help prevent cardiovascular diseases and some types of cancer.
  2. Rice bran oil is unique in containing Oryzanol, a powerful antioxidant. Studies have shown that it can reduce plasma cholesterol and cholesterol absorption. This can lead to decrease in early atherosclerosis, inhibition of platelet aggregation, and increase in faecal bile acid excretion. Oryzanol also has been used to treat nerve imbalance and disorders of menopause.
  3. Rice bran oil contains high levels of antioxidants. This helps in boosting metabolic rate, which in turn aids weight loss.
  4. Rice bran oil is also considered extremely good for the skin. It contains Squalene that can be easily by the skin, which keeps it supple, soft, and smooth.

Soya bean oil
The oil is obtained from the soybean seeds and has an imperceptible odor support which enhances the natural flavors. It contains 53% PUFA and 27% MUFA and consists of only 15% SFA.

Health benefits of soya bean oil

  1. It is a modest source of antioxidant vitamin E which protects cell membrane, skin, and mucosa from harmful oxygen-free radicals.
  2. Soya bean oil contains phytosterols, which is a class of naturally-occurring compounds found in plants that are similar to cholesterol. Due to this structural similarity, phytosterols competitively inhibit cholesterol absorption in the gut and can reduce blood cholesterol levels by 10% -15%.
  3. Soya bean oil also contains vitamin K, which helps in bone formation and can prevent nerve damage in the brain that makes it useful in Alzheimer’s disease.

When comparing the two, rice bran oil is considered one of the best in terms of quality and various other factors. However, soya bean oil is no less and is highly preferred due to the affordability and availability. Both rice bran oil and soya bean oil have a high smoke point and are considered good for high heat cooking. Both oils also contain vitamin E and are rich in antioxidants. Rice bran oil is, however, regarded as a better option for females during their menopause period, as the chemical content present in it lessens the pain. However, soya bean oil contains no cholesterol, making it an excellent choice for patients suffering from heart diseases or high cholesterol levels. 

In case you have a concern or query you can always consult an expert & get answers to your questions!

5801 people found this helpful

My mother not feeling well from 15 days cold and flu not eating food from 2 days and lots of flu in the chest.

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
My mother not feeling well from 15 days cold and flu not eating food from 2 days and lots of flu in the chest.
Vit c helps in boosting immunity and cures cold too. U can give vit c tablets available in market. Give her steam and ginger Tulsi concoction.
2 people found this helpful
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Uric Acid - Most Common Problem

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Uric Acid - Most Common Problem

You must have come across people who complaint about having something called ‘gout’. Gout is a disease characterized by an abnormal metabolism of uric acid, resulting in an excess of uric acid in the tissues and blood.

Follow these tips which will help you lower your uric acid levels:

1) increase water intake- 

Water is required to flush off the uric acid formed in the body. When the body is well hydrated, uric acid crystals are difficult to form. Drink at least 3-4 liters per day to remove the uric acid from the body. You can include buttermilk, coconut water, lemon water, green tea etc to increase your overall fluid intake

2) reduce intake of purine rich food- 

Uric acid is formed by breakdown of proteins called purines. Although, it is naturally formed by the body, it is also obtained from certain foods like red meat, mushrooms, baked products containing yeast and fermented products. You can include lentils, split dals, milk, egg whites etc to improve your protein intake.

3) high fiber food– 

Foods high in fiber absorb uric acid present in the blood stream and thus easily eliminating it through kidneys. Good fiber sources are fruits, vegetables, whole grains and products over refined products.

4) avoid intake of caffeine and alcohol-

 Caffeine and products containing caffeine like coffee, tea, aerated drinks, and alcohol hinder excretion of uric acid from the blood stream by binding it. 

5) consume good amount of vitamin c rich foods- 

Vitamin c helps in excretion of uric acid. Sources of vitamin c- citrus fruits, bell peppers, cabbage, amla (indian gooseberry), guava, etc will help reduce uric acid.

6) reduce sugar intake- 

Sugar interferes with excretion of uric acid. A study mentioned that daily intake of 300 ml serving of sweetened drink increases chances of gout by 13%

7) consuming apple cider vinegar- 

Apple cider vinegar contains acetic acid which turns alkaline in body making the environment alkaline. It is said that it breaks the uric acid crystals and prevents from recurrence by aiding blood circulation and purification. It reduces inflammation and swelling in the joints allowing for better flexibility of the joints.

Try these simple instructions and you can definitely see the changes.

1 person found this helpful

Age 18 sir body building krni h protein lena shii h ya nhii ya ek ache nutrient's k paas Jakar Salah lu.

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Age 18 sir body building krni h protein lena shii h ya nhii ya ek ache nutrient's k paas Jakar Salah lu.
Protein depends upon the amount of workout you r doing. Talk to a nutritionist in person. Tell about your complete routine. And get a personalized diet plan. Protein is required for body building but amount and timing depends individual to individual.
1 person found this helpful
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Fat Or Sugar - Which Is More Harmful?

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Fat Or Sugar - Which Is More Harmful?

You may have heard that carbohydrates can lead to weight gain (and this very statement might cause you think that sugar is worse) but you probably have also heard that fat can lead to weight gain (and this statement may end you up thinking fat is worse). With these two different thoughts in your head, you find yourself hopping from a low-fat diet to a low-carb diet and then back to a low-fat diet.

Well, if you are confused as to which one is worse (Fat or Sugar), you are not the only one. This 'fat v/s. sugar' debate has been in the news for a long time and has created a truckload of articles - none of which come up with a clear picture. Here is the truth: while there is actually no good sugar that you can include in your everyday diet, fat can be good or bad (depending on the kind you pick). 

Excessive Sugar Equals Fat:

Excessive sugar converts to fat in your body; as you eat something sugary or drink a soda, your body does not use all the energy that is produced by sugar. The extra sugar that you consumed, is stored by your body and eventually, is turned into fats. Therefore, an intake of too much sugar has no nutritional value other than it getting stored in the body and converting to fat. Sugar is present in common snacks like biscuits and cakes, cereals, fruits, aerated drinks, smoothies and ready meals. Limiting the sugar intake should be a priority for you to maintain a healthy body. There are many negatives of a high sugar diet.

  • High sugar diets can lead to resistance to insulin resulting in diabetes.
  • The main reason for causing caries in teeth.
  • Sugar-rich diet raises Low Dietary Lipoprotein (bad cholesterol), blood glucose and insulin levels. These are all major risk factors for heart disease.
  • Sugar is addictive and causes the release of dopamine in the brain. The pleasure sensation that the brain gets when dopamine levels are elevated creates addiction.
  • Excess sugar is not used up by the body and is stored as fat for future use. It is a major cause of obesity.

However, fruits contain a small amount of fructose. Humans can easily tolerate the small amounts of fructose found in fruit. Reduce the added table sugar in your diet.

Fat Depends - there are good fats and bad fats:

Fat is considered deleterious to health and the root cause of high cholesterol. However, there are different kinds of dietary fats

  • Saturated - Animal fats and dairy
  • Monounsaturated - Olive oil, avocado, ground nuts and
  • Polyunsaturated - Omega-3 and Omega-6 fats in fish, walnut and flax seeds.

Eating a moderate amount of saturated fats, such those found in butter and meats, coconut oil along with seed oils such as olive and avocado are okay.

Foods with good fats are vital for good health:

  1. Essential for absorption of fat soluble vitamins like Vitamin A (vision), Vitamin D (strong bones), Vitamin K (blood clotting), and Vitamin E (healthy skin). These vitamins are vital for brain health.
  2. Saturated fats found in butter and coconut oil play a role in improving immunity. The saturated fats are present in white blood cells and their loss can reduce the ability of white blood cells (WBC's) to kill germs.
  3. Less fat in the diet can lead to skin becoming dry and chapped.
  4. Fats provide twice the caloric energy as sugars. A fat rich meal helps to keep the body satisfied. A diet rich in walnuts, salmon, olive oil, and butter aids in weight maintenance.
  5. Omega-3 and Omega-6 fats raise the levels of Low Dietary Lipoprotein (LDL or good cholesterol) in the blood.

Conclusion
Both sugar and fat cause us serious medical problems and especially when bad fats are combined with sugar in a meal. You need to come up with a diet plan that avoids sugar completely and uses only good fats. Also, avoid processed foods and eat whole natural foods along with regular exercise. In case you have a concern or query you can always consult an expert & get answers to your questions!

6495 people found this helpful

I have fat deposited in the lower hip region on both sides. Can you suggest some ways to get rid of them and loose weight?

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
I have fat deposited in the lower hip region on both sides. Can you suggest some ways to get rid of them and loose we...
Hi spot reduction is a myth. When you start losing fat, the overall fat starts losing instead of losing from a particular site. Also to lose weight have atleast 30 mins of workout 5 times in a week. Eat small frequent meals, do not starve urself and also do not overeat at particular time. Eat appropriate amount of fruits and vegetables. But just don't live on salads. A proper balanced diet is important to lose weight in a healthy manner. Avoid sugar, carbonated beverages, refined flour (maida), and use oil sparingly. You can also consult privately for customized diet plans.
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Im a cricketer (state level) and we go through heavy practice sessions I've got a flabby physique and I need to loose more weight Please suggest a diet plan I do not eat meat and fish.

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Im a cricketer (state level) and we go through heavy practice sessions
I've got a flabby physique and I need to loose...
Hi. You can easily reduce weight by following a good and healthy diet which includes small but frequent meals i.e. Rather than having 3 large meals in a day have 5-6 small meals. There should be one protein source with each main meal, such as milk and milk products, pulses, nuts, eggs, etc in breakfast, lunch and dinner. Eat fruits and vegetables in ample amount, this will add on the fiber in your diet. Avoid sugar and use oil sparingly. For personalised diet plans you can contact privately.
2 people found this helpful
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Spices That Help In Weight Loss

B.Sc - Dietitics/Nutrition, Post Graduate Diploma In Dietetics & Public Health Nutrition, M.Sc Food & Nutrition
Dietitian/Nutritionist, Meerut
Spices That Help In Weight Loss

India is popular for its spicy food. The sheer number of whole and ground spices used in indian foods is sometimes intimidating. Each dish has its own combination of spices and its own unique flavor. The spices not just add flavor to your food but they also have many health benefits. Rich in antioxidants, vitamins, minerals and other nutrients, many spices are good for your health. Some of the spices also improve your metabolic rate and help in losing weight. Here is a list of indian spices that help your body to burn more fat. So, spice up your dishes!
Cinnamon

According to a recent study, cinnamon may boost your metabolism. This sweet, fragrant spice also regulates your blood pressure. It lowers level of total cholesterol, bad cholesterol, triglyceride and blood sugar in type 2 diabetes patients. Cinnamon increases the metabolism of glucose by around 20 times. This spice will help you lose weight faster.


How to use?

You can prepare cinnamon, honey and lemon drink- boil a pinch of cinnamon in a cup of water. Sieve and add a tablespoon of honey and squeeze some lemon into it. 


1. Turmeric

The pungent, yellow spice is known for its antibacterial, anti-inflammatory, antiviral, anti-mutagenic, anti-carcinogenic and anti-fungal properties. It also helps you lose excess weight. The spice ups your body heat and this can result in improved metabolism.


How to use?

Use it in your curries, chicken and in milk to gain the health benefits of turmeric.


2. Ginger


The spicy ginger regulates your blood sugar levels and helps prevent an increase in the level of glucose. Like turmeric, ginger has thermogenic or fat-burning properties. You can add it to your stir-fried vegetables or tea or chicken. It improves the taste and helps you in weight loss.


How to use?

Prepare a jeera ginger drink.

Boil a tsp of jeera and some crushed ginger in a glass of water. Boil till it starts reducing, sieve it and drink after 30mins of lunch and dinner to ease digestion.


3. Black pepper

Black pepper has a pungent flavor, thanks to the presence of the substance known as piperine and this substance also prevent new fat cell formation. The bioavailability of other foods is also increased by black pepper. It makes the food not only tasty but also healthy.

If you eat fresh pepper, and begins to perspire, that’s the pepper helping your body to get rid of excess water and toxins, but you need to control consumption, a pinch with your food (one meal) is enough.


How to use?

4. Black pepper tea.

Easy to prepare and the best way to consume black pepper for weight loss.

You can use ginger, lemon, honey, tulsi, cinnamon, or green tea bags to prepare the tea. Use 1/2-1 tsp freshly ground black pepper and drink it before breakfast.

Regular consumption will not only help you in losing weight but also improve your skin and prevent gut problems.


Caution

Do not consume too much as it may cause gastrointestinal problems, burning sensation in eyes, stomach irritation. If you feel uneasy, stop use of black pepper immediately.


5. Garlic

Adding garlic to your diet will help you burn more fat and lose weight faster. Try to use fresh garlic instead of garlic powder or granules.

Here’s how it works

  • Garlic stimulates the satiety hormone which reduces binge eating, sugar cravings, junk food, and oily stuff.
  • It releases the norepinephrine, a neurotransmitter which boosts metabolism.
  • The allicin present in it lowers blood pressure, cholesterol and insulin levels.
  • Garlic inhibits the process breaking down stored fats.
  • It is a powerful detoxifier and effective diuretic.
  • It contains trace minerals (sulfur, selenium, magnesium, zinc, copper and iron), amino acids and vitamins a, c, and e.
  • It helps to dissolve blood clots that lead to heart stroke.
  • It has anti-inflammatory and anti-bacterial properties.
  • It helps to remove excess mucus from the body.

How to use?

  • Squeeze juice of 1 lemon in a cup of water.
  • Chew 3 garlic cloves followed by the lemon water.
  • Or add crush the garlic cloves, stir in the lemon water and drink.
  • Repeat the process every morning.

These spices will help you to shed those extra kilos but you also need to change your lifestyle to a healthier one and should have a healthy diet.

type diabetes
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