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Dt. Ms. Malika Kabra Rathi  - Dietitian/Nutritionist, Mumbai

Dt. Ms. Malika Kabra Rathi

89 (15 ratings)
Msc - Clinical Nutrition

Dietitian/Nutritionist, Mumbai

10 Years Experience  ·  2000 at clinic  ·  ₹300 online
Dt. Ms. Malika Kabra Rathi 89% (15 ratings) Msc - Clinical Nutrition Dietitian/Nutritionist, Mumbai
10 Years Experience  ·  2000 at clinic  ·  ₹300 online
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Its challenging for mothers to feed their kids who are fussy as far as their diets are concerned....

Its challenging for mothers to feed their kids who are fussy as far as their diets are concerned. Well there are smart ways for such moms to ensure that their child eats well and has a balanced diet.

read more
Mango oats smoothie and healthy pizza sandwich - health mange more.

Mango Oats Smoothie and Healthy Pizza Sandwich - Health Mange More

read more
Hi,<br/><br/>This is Mallika Kabra Rathi and I am a clinical nutritionist.<br/><br/>Today I am go...

Hi,

This is Mallika Kabra Rathi and I am a clinical nutritionist.

Today I am going to speak about what should be a diet of a woman specifically if you are a working woman or a housewife, during the day in order to keep yourself in good shape. As a woman, we all want to and strive hard to look gorgeous and feel gorgeous from within since we are always multitasking what we must eat during the day goes down a Priority list. You could be a working woman, a housewife, a teacher or student or a businesswoman and what food we choices what would case we must make in order to keep ourselves healthy and fit goes down on the priority list. So today I am going to talk about exactly what are the things a working woman because she is taking care of a family of her children or maybe she is taking care of her own career, so what are the food choices. The right food choices you must make in order to stay healthy fit active and happy, yes. So now let's start with the diet plan that exactly you must follow in order to stay in good shape, so two most important things that you have to take care of is one is one is prioritising, yes as women we tend to neglect ourselves and put ourselves on the last priority. So yes we have to focus on our health first because if the woman of the family is healthy and fit she can give rise to a stronger and fitter family, society and Nation, yes. So little bit of prioritising and planning, if we are well planned a day in advance we can prepare for any eventualities like an urgent meeting that comes up or some guests who turn up or suddenly if the kids go sick. So if you are well prepared in advance you will ensure that no matter what your food is in time. Ok, so let's start with the diet plan first and foremost when you go to bed it is very important to brush your teeth, yes, why I will tell you because first thing in the morning when you wake up you are not supposed to brush your teeth but all the good bacteria that are collected in your mouth, you have to drink a couple of glasses of warm water. Why you have to drink that warm water, you have to swish nicely and drink it so that all the good bacteria go inside your tummy. So two prerequisites of maintaining your weight, one is a very strong robust digestive system yes and when you drink that water first thing in the morning after fasting full night, what happens is you get a good dose of probiotic bacteria and enzymes and this keeps your digestive system in a good chair. And the second most important thing that is required is to chew your food very well, yes the old added chewing your food for 30 times is actually true. So first thing you drink 2 glasses of warm water you can squeeze a little lemon or Ginger or Honey all these just aids in improving your digestive system, excreting enough pancreatic enzymes and digestive enzymes just enough to ensure that your gut is prepared for whatever food you are going to put inside. The second thing that you are going to do is immediately after half an hour of having your water, don't have that your cafe coffee but yes you have to have a seasonal fruit. Now if you are working, you preparing tiffin how easy is to just grab a fruit which is seasonal and eat it on the go and yes remember to chew your food very well. The third thing that you are going to do is after the fruit after at least one is you have to eat your breakfast now. If you are cooking the breakfast yourself and if you have the time to cook breakfast then please cook one of the options that I am giving you it could be poha, it could be Upma, it could be dosa, idli but remember two things one is the protein and other is fibre. So if you are having your poha club it with little sprouts, if you are having Upma club it with the glass of sattu because that gives you the protein which is required, if you are eating a platter please club it with the katori of curd because that contains probiotic bacteria and it also contains good amount of calcium and protein which we all women lacking and fourth thing is if you are having eggs please put a dash of vegetables in it, have it with the chapatti. So if you do not have time to cook a lavish breakfast for yourself and if you are on the go, your packing difference just ensure that you split your lunch, if you are making roti, sabji, dal, rice split it, have the roti sabji for breakfast and keep the rice and dal along with the salad or sabji for your lunch. So it's ok if you do not have the time to make breakfast, but I'm sure that you don't skip the breakfast but you can skip the breakfast as for your physical activity. If you are not very physically active early in the morning have the breakfast but reduce the portion. Now after having these breakfast options after 2 hours please ensure that you have a pre-lunch. What is the pre-lunch, pre-lunch is a small snack that you have just one hour before your lunch, now this prevent you from binging in your lunch, yes, it's very important to ensure that you eat your lunch only as much as you required. When you follow the principle of chewing your food very well remember you know exactly when to start your meal and you know exactly when to stop your meal, no nutritionist, no doctor should be able to tell you how much your body requires, it should be your own decision. So if you chew your food very well and if you have a pre-lunch you will ensure that you eat just as much lunch as you required and if you are going to be busy between the lunch and dinner like most of us are, you are not going to overeat in the lunch thinking that the next meal is just going to be your dinner no you have to eat your lunch just that much which suffices for 2 to 3 hours of your work that's it. So what are you going to have as pre-lunch you are going to have maybe a couple of nuts which give you your Omega 3 fatty acid, which gives you your antioxidants and your fibre and protein or you could have as simple as a glass of Chaach, a katori of curd or a glass of Sattu or you could just grab fruit but do ensure you have your pre-lunch, yes. And what do you have for lunch, you could carry maybe a chapati or sabji, dal and rice but just ensure that you have good ample amounts of protein and fibre through your dal and vegetables. If you are eating out, if you are in a meeting or your ordering from a canteen, what you eat, call for a dal- khichdi, for idli- sambar along with the chutney, yes because coconut is rich in medium chain triglycerides, is good in essential fatty acids, protein and fibre this exactly what we want, you could have fish curry and rice but do have a bowl of salad or sabzi with it. To give you your fibre dose you could have chana masala along with tandoori roti, if you are ordering from outside but do have it with a bowl of salad, avoid vegetables which are rich in gravy because they are full of fat and they are devoid of protein. And if you are carrying your own dabba, if you are having wheat chapati it is also always advisable this is my quick tip that I am going to give you is to add little bit of soya bean or brown chana atta or little sattu atta to your wheat atta and to ensure that your wheat atta is thick jada, mota aata, so that it contains all the fibre and that is the key essence to maintaining your weight because the more amount of fibre in your diet the fibre extracts all the fat from the body and it gives you good satiety value, yes. So after lunch please ensure within half an hour to 1 hour of your lunch to sip on your green tea, there are many advantages of green tea, more so for us, women are it extracts any extra fat from the diet and it aids in digestion this is what we want to keep healthy and fit. And after 2 to 3 hours of lunch 4 to 6 is the major time when we binge or we cringe to eat something which is excessively high in fat or which is very tasty. Now how do you curb that 4 to 6 please ensure that you eat something? If you are eating out ensure if you can share your mail with somebody you could have as simple as an Idli, Dosa, Dhokla, Sandwich, but share it with somebody and remember the protein and fibre rules. So if you are having your sandwich have it with that slice of cheese or have it with the paneer or have it with the chicken along with vegetables, if you are having your Idli have it with the Sambar but share it with somebody because that is not your dinner it's your pre-dinner. So having some snacks between 4 to 6 as simple as of fruit or roasted chana and peanuts or nuts or a glass of chach or as complicated as some snacks which are ordering from outside that ensures that you don't binge in dinner. Now, what happens the key to maintaining your weight is to keep your dinner right because as the day progresses a metabolic rate of the body goes down and our fat burn capacity goes down and the body capacity to store fat increases because we are just reaching our bedtime. So this that will ensure that don't binge for a dinner. Also if you are into a night shift job then all the more important to eat some snacks at 4 to 6, so that even if you are having a late dinner, you have your energy levels in good shape, you have good energy levels to last you for the night. Now dinner remembers the dinner has to be at least 2-hour prior sleeping and keep it as light and as simple as possible. I wanted to eat your rice or roti for dinner but have either not both and I would prefer if you could have a Bakri made out of bajra and jowar, makai or nakshi because this Bakri’s not just give you a lot of satiety but they contain calcium iron, good amount of minerals and fibres which is very important for us women. If you want to prevent in future cases of osteoporosis, heart diseases or weak joints and limbs please ensure you have lot of these Bakri’s along with vegetables and good amount of dal because that will ensure that your energy levels are a good you don't have iron deficiency anaemia and you don't have protein deficiency and also along with that it gives you a lot of minerals, yes because we all we women menstruate every month so we lose a lot of blood along with minerals. So all these Bakri’s ensure they give you a lot of minerals in the diet and along with that ensure that the dal is not always yellow in colour but please bring more colour to your dals as by eating a lot of different variety of pulses, which Indian soil has in abundance like chole, rajma chawli, watana, Waal, akkha masoor, akkha urad, yes. So please do aware with only yellow dal but bring more colour to your plate with adding as many pulses and yes it's very important to eat pulses and there is a myth that we should not eat pulses at night. If your pulses are soaked well if you are cooking your pulses with a good amount of hing, jeera powder and lemon juice and ginger and garlic you will ensure that the sprouts do not give you the gas or discomfort but instead it gives you lot of satiety and feeling of fullness and happiness. So the dinner has to be light if you can't cook and another fresh set of fresh vegetables you can have the lunch’s vegetable in your dinner but do sure you have some vegetables or salad or soup. So remember change is the door which we can open only and only from inside and nobody can push you from outside.

So you have to be the change for yourself for your own good because it's never too late or never too early to start eating and living a healthy life.

So embrace womanhood because you my dear women are superhuman.

For more information feel free to contact me on lybrate.com.

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Personal Statement

My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.
More about Dt. Ms. Malika Kabra Rathi
Dt. Ms. Malika Kabra Rathi is an experienced Dietitian/Nutritionist in Goregaon East, Mumbai. She has had many happy patients in her 10 years of journey as a Dietitian/Nutritionist. She is a qualified Msc - Clinical Nutrition . She is currently practising at Dalwai Nursing Home in Goregaon East, Mumbai. Save your time and book an appointment online with Dt. Ms. Malika Kabra Rathi on Lybrate.com.

Lybrate.com has top trusted Dietitian/Nutritionists from across India. You will find Dietitian/Nutritionists with more than 36 years of experience on Lybrate.com. Find the best Dietitian/Nutritionists online in Mumbai. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Education
Msc - Clinical Nutrition - SNDT Women's University, Mumbai - 2008
Past Experience
10 Years Exeperience Dietitian/Nutritionist at Horizons Child Development Centre
Languages spoken
English
Hindi

Location

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Dalwai Nursing Home

Saira Mansion, Pahadi Municipal School Road Number-2, Jay Prakash Nagar, Goregaon EastMumbai Get Directions
  4.5  (15 ratings)
2000 at clinic
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Pushpaa Hospital

83-Nebulla, 4th Cross Road, Lokhandwala Complex, Andheri WestMumbai Get Directions
  4.5  (15 ratings)
2000 at clinic
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New Horizon Child Development Centre

Pawar Public School, Next To Dreams Mall, Bhandup WestMumbai Get Directions
  4.5  (15 ratings)
2000 at clinic
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I am 19 years old and want to increase weight. Please tell me a 3000 calorie indian meal plan that will help me to gain weight. I can eat both veg and non veg meals.

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
I am 19 years old and want to increase weight.
Please tell me a 3000 calorie indian meal plan that will help me to ga...
Hi lybrate-user. Increasing weight is not just an outcome of eating more but a correct balance of nutrition, weight gain exercises, correcting nutritional deficiencies, and stimulating growth cells of the body.
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Hello. I am 27 years old man single and working. Two years back I was diagnosed with under productive thyroid (hypo). Prior to the diagnosis I had put on allot of extra kilos. I was 105 kg, after consulting the endocrinologist I had made changes in my life style and became conscious and started working out regularly. Now am 95 kg. How hard I work out am not able to reduce my weight from 95. Please help me with the diet plan so that I can loose weight and be fit. Thanks.

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Hello. I am 27 years old man single and working. Two years back I was diagnosed with under productive thyroid (hypo)....
Dear lybrate-user. In hypothyroidism it's very important to keep the thyroid hormone well stimulated while restricting calories to lose weight. If the food you eat does not stimulated your thyroid glands to be more active then weight loss can get stagnant after a while. You need a customised nutrition, exercise, recipes plan of 3 months.
1 person found this helpful
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How To Feed Fussy Eaters By Malika Kabra Rathi?

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Play video

Its challenging for mothers to feed their kids who are fussy as far as their diets are concerned. Well there are smart ways for such moms to ensure that their child eats well and has a balanced diet.

3960 people found this helpful

Hi I am a 21 years old female. I weigh 42.9 kgs Height=5'3' I am trying very hard to gain some weight but 2 weeks ago I was 44+ kgs and now it is 42.9. HB%= 9.7 and Serum Fe=7.86. I have experienced periods 3 times this month within a gap of 10-11 days and it every time it lasted for 7 days. I am unable to gain any weight can you suggest me a proper diet chart in order to achieve 50 kgs. I don't want to take medications so suggest me some natural remedies and I am in-taking Livogen for blood.

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Hi I am a 21 years old female. I weigh 42.9 kgs Height=5'3' I am trying very hard to gain some weight but 2 weeks ago...
Hi lybrate-user, what's your B12 levels. You need an extensive nutrition plan with probiotic and iron rich foods so as to enable you to digest and assimilate all the food that you eat. Along with this a high protein and essential fat diet will help you gain the right kind of weight.
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Are Egg Whites Healthier Than Egg Yolks?

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Are Egg Whites Healthier Than Egg Yolks?

The humble egg is considered a superfood thanks to loads of nutrients it is packed with. A rich source of protein, eggs have other essential nutrients like iron, phosphorus, vitamin D, vitamin B12, selenium, choline, and amino acids. Thus, there are no doubts about the goodness an egg offers. But, is it the egg yolk or the egg white that is more beneficial? Read on to know who is the winner.

Egg White - Low in calories, rich in protein, zero fat, zero cholesterol

  • Egg white is a low-calorie and fat-free source of protein, which also comes loaded with potassium, sodium, calcium, riboflavin, niacin, and magnesium. Primarily known for helping in losing weight, egg white also contributes to building muscles. Thus, by eating only the egg whites, you get the majority of the protein part that a whole egg has to offer and eliminating the intake of cholesterol that is found in the egg yolks.
  • One big egg white can provide about 4 gram protein and of the 70 calories of a whole egg, only 17 calories constitute egg white. It has no cholesterol and no fat unless you use oil while cooking. Thus, egg whites are the preferred choice for bodybuilders as they are low in calories and high in protein.
  • Including the low-fat, protein-rich egg white in your regular diet will also aid in weight loss and reduce the risk of heart disease.
  • Whether it’s aiding a healthy pregnancy or reducing the arteriosclerotic diseases’ risks, promoting satiety, supporting the electrolytes levels and promoting healthy skin, it is undoubtedly the egg white that offers them all.

Egg yolk - Rich in vitamins and minerals

  1. Egg yolks have more vitamins, more minerals, and more fat than egg whites. Egg yolks contain vitamins B6, B12, A, D, E, and K whereas egg whites do not have vitamins A, D, E, and K.
  2. Considered to be a good source of the essential fatty acids, egg yolk offers higher amounts of phosphorous, folate, selenium, and calcium. Along with these nutrients, egg yolks are also extremely rich in iron, carotenoids, and vitamin A.
  3. The carotenoids and vitamin A in the egg yolk are known to improve the health of the eyes and the eyesight.
  4. A large egg yolk contains 4.5 gram of fat, 66 mg of phosphorus, and 245 IU of vitamin A, thus helping in regulating the electrolytes in the body.
  5. Vitamin K helps in preventing blood clotting, stopping the degeneration of the muscles, increasing the levels of testosterone, and reducing inflammation.
  6. Choline present in egg yolks is said to improve cardiovascular health and to decrease the risk of breast cancer in women.

The only hitch here is that the egg yolks contribute to adding LDL in blood cholesterol. However, several recent studies dispute this fact and emphasize that whole eggs are to be consumed as part of the diet irrespective of one’s age and condition.

It is advisable to consume anywhere between 2 to 7 eggs per week depending on your health status and requirement. Neither the white nor the yolk but Entire Egg is a clear winner.

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

4539 people found this helpful

Lemon water - You Were Drinking It The Wrong Way!

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Lemon water - You Were Drinking It The Wrong Way!

Lemons are known worldwide for the amazing health benefits they offer. Lemons are indeed a perfect source of so many nutrients like riboflavin, thiamin, magnesium, iron, pantothenic acid, potassium, vitamin B6, etc. And, when it’s the combination of lemon and water, it becomes as tasty and refreshing drink as beneficial to one’s health. The practice of drinking lemon water is quite common among people as it is not only rich in nutrients, but also very easy to make. But there can be a possibility that you might be drinking it the wrong way and missing the many health benefits of lemon.

The common practice of drinking lemon water
People choose to drink lemon water regularly to enjoy all its benefits. But often, what they misunderstand is the ideal way in which the lemons need to be used in making the lemon water. And as a result, they miss out on a number of health benefits, offered by lemons.

The majority of people simply slice up the lemons, squeeze out the juice from them and then throw the lemon peels right away. And, it is exactly where the whole way of drinking lemon water gets wrong. Because it is the lemon peels that are mostly the nutrient rich parts of the entire lemon fruit.

The proper way in which lemon water should be drank
The best way to drink lemon water in the right way is by adding the peels to it. You must make sure to buy organic lemons that are fresh and seem juicy enough. Wash them properly and cut them into thick or thin slices, as per the preference of one. Then, squeeze the freshly sliced lemons into either hot or cold water. But be certain not to dispose of the peels.

Rather, one needs to grate the peels of the already squashed lemons into the lemon water, to make it filled with all the nutritional values of lemon and also the right way of having a healthy glass of lemon water.
One can also put the rest of the lemon slices aside in a travel cup or mug and fill it up with cold or boiling water to have another healthy cup of lemon water later.

The benefits of having lemon water the right way
When one includes both the juice of the lemons as well as the grated peels in his or her lemon water, the drink becomes the best source of consuming all the nutrients of the entire fruit. Lemon peels are known to contain 5 or 10 times more the vitamins that lemon juice does. As a result of adding all the parts of the lemon to the lemon water, one can receive a boost in the intake of antioxidants, vitamins C and B, volatile oils, and an increase in the resistance power of the body’s immunity system.

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

4661 people found this helpful

Mango Oats Smoothie and Healthy Pizza Sandwich

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
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Mango Oats Smoothie and Healthy Pizza Sandwich - Health Mange More

4 people found this helpful

What Women Should Eat To Lose Weight By Malika Kabra Rathi

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Play video

Hi,

This is Mallika Kabra Rathi and I am a clinical nutritionist.

Today I am going to speak about what should be a diet of a woman specifically if you are a working woman or a housewife, during the day in order to keep yourself in good shape. As a woman, we all want to and strive hard to look gorgeous and feel gorgeous from within since we are always multitasking what we must eat during the day goes down a Priority list. You could be a working woman, a housewife, a teacher or student or a businesswoman and what food we choices what would case we must make in order to keep ourselves healthy and fit goes down on the priority list. So today I am going to talk about exactly what are the things a working woman because she is taking care of a family of her children or maybe she is taking care of her own career, so what are the food choices. The right food choices you must make in order to stay healthy fit active and happy, yes. So now let's start with the diet plan that exactly you must follow in order to stay in good shape, so two most important things that you have to take care of is one is one is prioritising, yes as women we tend to neglect ourselves and put ourselves on the last priority. So yes we have to focus on our health first because if the woman of the family is healthy and fit she can give rise to a stronger and fitter family, society and Nation, yes. So little bit of prioritising and planning, if we are well planned a day in advance we can prepare for any eventualities like an urgent meeting that comes up or some guests who turn up or suddenly if the kids go sick. So if you are well prepared in advance you will ensure that no matter what your food is in time. Ok, so let's start with the diet plan first and foremost when you go to bed it is very important to brush your teeth, yes, why I will tell you because first thing in the morning when you wake up you are not supposed to brush your teeth but all the good bacteria that are collected in your mouth, you have to drink a couple of glasses of warm water. Why you have to drink that warm water, you have to swish nicely and drink it so that all the good bacteria go inside your tummy. So two prerequisites of maintaining your weight, one is a very strong robust digestive system yes and when you drink that water first thing in the morning after fasting full night, what happens is you get a good dose of probiotic bacteria and enzymes and this keeps your digestive system in a good chair. And the second most important thing that is required is to chew your food very well, yes the old added chewing your food for 30 times is actually true. So first thing you drink 2 glasses of warm water you can squeeze a little lemon or Ginger or Honey all these just aids in improving your digestive system, excreting enough pancreatic enzymes and digestive enzymes just enough to ensure that your gut is prepared for whatever food you are going to put inside. The second thing that you are going to do is immediately after half an hour of having your water, don't have that your cafe coffee but yes you have to have a seasonal fruit. Now if you are working, you preparing tiffin how easy is to just grab a fruit which is seasonal and eat it on the go and yes remember to chew your food very well. The third thing that you are going to do is after the fruit after at least one is you have to eat your breakfast now. If you are cooking the breakfast yourself and if you have the time to cook breakfast then please cook one of the options that I am giving you it could be poha, it could be Upma, it could be dosa, idli but remember two things one is the protein and other is fibre. So if you are having your poha club it with little sprouts, if you are having Upma club it with the glass of sattu because that gives you the protein which is required, if you are eating a platter please club it with the katori of curd because that contains probiotic bacteria and it also contains good amount of calcium and protein which we all women lacking and fourth thing is if you are having eggs please put a dash of vegetables in it, have it with the chapatti. So if you do not have time to cook a lavish breakfast for yourself and if you are on the go, your packing difference just ensure that you split your lunch, if you are making roti, sabji, dal, rice split it, have the roti sabji for breakfast and keep the rice and dal along with the salad or sabji for your lunch. So it's ok if you do not have the time to make breakfast, but I'm sure that you don't skip the breakfast but you can skip the breakfast as for your physical activity. If you are not very physically active early in the morning have the breakfast but reduce the portion. Now after having these breakfast options after 2 hours please ensure that you have a pre-lunch. What is the pre-lunch, pre-lunch is a small snack that you have just one hour before your lunch, now this prevent you from binging in your lunch, yes, it's very important to ensure that you eat your lunch only as much as you required. When you follow the principle of chewing your food very well remember you know exactly when to start your meal and you know exactly when to stop your meal, no nutritionist, no doctor should be able to tell you how much your body requires, it should be your own decision. So if you chew your food very well and if you have a pre-lunch you will ensure that you eat just as much lunch as you required and if you are going to be busy between the lunch and dinner like most of us are, you are not going to overeat in the lunch thinking that the next meal is just going to be your dinner no you have to eat your lunch just that much which suffices for 2 to 3 hours of your work that's it. So what are you going to have as pre-lunch you are going to have maybe a couple of nuts which give you your Omega 3 fatty acid, which gives you your antioxidants and your fibre and protein or you could have as simple as a glass of Chaach, a katori of curd or a glass of Sattu or you could just grab fruit but do ensure you have your pre-lunch, yes. And what do you have for lunch, you could carry maybe a chapati or sabji, dal and rice but just ensure that you have good ample amounts of protein and fibre through your dal and vegetables. If you are eating out, if you are in a meeting or your ordering from a canteen, what you eat, call for a dal- khichdi, for idli- sambar along with the chutney, yes because coconut is rich in medium chain triglycerides, is good in essential fatty acids, protein and fibre this exactly what we want, you could have fish curry and rice but do have a bowl of salad or sabzi with it. To give you your fibre dose you could have chana masala along with tandoori roti, if you are ordering from outside but do have it with a bowl of salad, avoid vegetables which are rich in gravy because they are full of fat and they are devoid of protein. And if you are carrying your own dabba, if you are having wheat chapati it is also always advisable this is my quick tip that I am going to give you is to add little bit of soya bean or brown chana atta or little sattu atta to your wheat atta and to ensure that your wheat atta is thick jada, mota aata, so that it contains all the fibre and that is the key essence to maintaining your weight because the more amount of fibre in your diet the fibre extracts all the fat from the body and it gives you good satiety value, yes. So after lunch please ensure within half an hour to 1 hour of your lunch to sip on your green tea, there are many advantages of green tea, more so for us, women are it extracts any extra fat from the diet and it aids in digestion this is what we want to keep healthy and fit. And after 2 to 3 hours of lunch 4 to 6 is the major time when we binge or we cringe to eat something which is excessively high in fat or which is very tasty. Now how do you curb that 4 to 6 please ensure that you eat something? If you are eating out ensure if you can share your mail with somebody you could have as simple as an Idli, Dosa, Dhokla, Sandwich, but share it with somebody and remember the protein and fibre rules. So if you are having your sandwich have it with that slice of cheese or have it with the paneer or have it with the chicken along with vegetables, if you are having your Idli have it with the Sambar but share it with somebody because that is not your dinner it's your pre-dinner. So having some snacks between 4 to 6 as simple as of fruit or roasted chana and peanuts or nuts or a glass of chach or as complicated as some snacks which are ordering from outside that ensures that you don't binge in dinner. Now, what happens the key to maintaining your weight is to keep your dinner right because as the day progresses a metabolic rate of the body goes down and our fat burn capacity goes down and the body capacity to store fat increases because we are just reaching our bedtime. So this that will ensure that don't binge for a dinner. Also if you are into a night shift job then all the more important to eat some snacks at 4 to 6, so that even if you are having a late dinner, you have your energy levels in good shape, you have good energy levels to last you for the night. Now dinner remembers the dinner has to be at least 2-hour prior sleeping and keep it as light and as simple as possible. I wanted to eat your rice or roti for dinner but have either not both and I would prefer if you could have a Bakri made out of bajra and jowar, makai or nakshi because this Bakri’s not just give you a lot of satiety but they contain calcium iron, good amount of minerals and fibres which is very important for us women. If you want to prevent in future cases of osteoporosis, heart diseases or weak joints and limbs please ensure you have lot of these Bakri’s along with vegetables and good amount of dal because that will ensure that your energy levels are a good you don't have iron deficiency anaemia and you don't have protein deficiency and also along with that it gives you a lot of minerals, yes because we all we women menstruate every month so we lose a lot of blood along with minerals. So all these Bakri’s ensure they give you a lot of minerals in the diet and along with that ensure that the dal is not always yellow in colour but please bring more colour to your dals as by eating a lot of different variety of pulses, which Indian soil has in abundance like chole, rajma chawli, watana, Waal, akkha masoor, akkha urad, yes. So please do aware with only yellow dal but bring more colour to your plate with adding as many pulses and yes it's very important to eat pulses and there is a myth that we should not eat pulses at night. If your pulses are soaked well if you are cooking your pulses with a good amount of hing, jeera powder and lemon juice and ginger and garlic you will ensure that the sprouts do not give you the gas or discomfort but instead it gives you lot of satiety and feeling of fullness and happiness. So the dinner has to be light if you can't cook and another fresh set of fresh vegetables you can have the lunch’s vegetable in your dinner but do sure you have some vegetables or salad or soup. So remember change is the door which we can open only and only from inside and nobody can push you from outside.

So you have to be the change for yourself for your own good because it's never too late or never too early to start eating and living a healthy life.

So embrace womanhood because you my dear women are superhuman.

For more information feel free to contact me on lybrate.com.

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4 Warning Signs Your Body Has A Vitamin Deficiency!

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
4 Warning Signs Your Body Has A Vitamin Deficiency!

Vitamins play an essential role in the production of red blood cells and DNA in your body. It also plays an important role in the proper functioning of your nervous system. Unfortunately, deficiency of vitamins is very common, especially in the elderly. You are at risk of deficiency if you don’t get enough vitamins from your diet or from the food you eat. 

Vitamins are regarded as co-contributors for all the essential biochemical reactions within the body. Fatigue, shortness of breath, weight loss and irregular heartbeats are some of the well-known signs of vitamin deficiency, but you should be aware of the unusual vitamin-deficiency signs as well.

  1. White and red acne on the arms, thighs, and cheeks: This means that your body is not just deficient in vitamins A and D, but some essential fatty acids as well. If you spend long hours in air-conditioned spaces and live in a region where pollution is extremely high, you are more likely to suffer from these deficiencies. You should eat a lot of fishes, eggs and green leafy vegetables in this case. You should consume dairy products since they contain healthy fats along with all the fresh fruits and vegetables you can think of.
  2. Tingling sensation followed by numbness in the hands and feet: This indicates that your body is deficient in B vitamins such as B12, B6, and folate or B9. It is a health issue directly connected with the peripheral nerves and their ending on the skin. These symptoms may be accompanied by depression, anemia, fatigue and even hormone imbalances. Foods like eggs, mutton, chicken, nuts, wheat germ, brown rice, grains, and sprouts are an excellent source of vitamin B.
  3. Cracks at the corner of the mouth: This is a common symptom indicating a deficiency of B vitamins along with iron and zinc. This problem is mostly seen among vegetarians since they do not eat enough iron, zinc and vitamin B12. It could also mean that you are cutting down on some proteins required for your immunity building owing to excessive dieting. You should include more poultry products, tomatoes, lentils, and peanuts. Make sure that you eat dairy products such as paneer, yogurt, and ghee or clarified butter.
  4. Muscle cramps along with throbbing pain in calves, arches of feet and back portion of the legs: If this is the case with you, then you are not just deficient in vitamin but calcium, magnesium and potassium as well. This may also happen if you are training hard since you are likely to lose more minerals through heavy sweating. Have a lot of fresh fruits, dry fruits and vegetables to fix these issues.

The key to avoiding such problems is to have a balanced meal every day.

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

8748 people found this helpful

Fruit for Diabetics - Is it Actually Safe to Eat?

Msc - Clinical Nutrition
Dietitian/Nutritionist, Mumbai
Fruit for Diabetics - Is it Actually Safe to Eat?

Can diabetes patients eat fruits?

It is a common understanding that fruits are not good for diabetic patients or they should not eat fruits, but is it really true? Almost all diabetic patients hesitate to eat fruits, as they consider them to contain sugar and since they already suffer from high sugar, they believe that eating fruits will spike it further. 

Does diabetes mean excess sugar in blood?

No, diabetes means excess glucose in blood, not sugar. So, what's the difference? The difference is that all sugars are not glucose. Glucose is just one type of sugar and the only sugar that can cause diabetes. Glucose is present in most of the foods that we eat. It is highest in white table sugar, processed & packed foods and grains like rice & wheat.

Which kind of sugar is present in fruits?

Fruits contain a type of sugar known as fructose. Fructose is a simple sugar like glucose. However, it acts very differently as compared to glucose, and it does not mix with blood, as glucose does, and is stored in the liver. Therefore, Fructose acts as stored sugar and not as instant sugar like glucose. Some fruits also contain glucose, but it is present in much lower quantity, which is not responsible for increasing the blood glucose level. Remember, glucose is the energy or fuel for the body and even diabetic patients need it. But certainly not in excess.

Fruits & diabetes

  • Fruits, having fructose, do not increase the level of blood glucose and because of this, fruits are not only safe for diabetic patients but they also help in lowering the level of glucose.
  • Fruits also come packed with so many useful vitamins and minerals, that maintain the nutritional balance of the body.
  • Moreover, fruits provide a good dose of soluble fiber helps in lowering the level of glucose in the blood.

Conclusion

Diabetic patients must not hesitate to eat fruits but they must eat 3 different types of fruits every day, including one citrus fruit like orange & sweet lime. As, glucose, is highest in white sugar and white maida and it's products, diabetic patients can safely eat 2 fruits a day, each being equally spaced and on empty stomach or near a high physical intensity workout. Best is to consult your doctor/nutritionist and decide the kind and timing of fruit as per your drugs and or insulin.

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

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