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Diet Care Nutrition

Dietitian/Nutritionist Clinic

HNo.532, Sector-10, Near Mandir Panchkula
1 Doctor · ₹500
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Diet Care Nutrition Dietitian/Nutritionist Clinic HNo.532, Sector-10, Near Mandir Panchkula
1 Doctor · ₹500
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Our entire team is dedicated to providing you with the personalized, gentle care that you deserve. All our staff is dedicated to your comfort and prompt attention as well....more
Our entire team is dedicated to providing you with the personalized, gentle care that you deserve. All our staff is dedicated to your comfort and prompt attention as well.
More about Diet Care Nutrition
Diet Care Nutrition is known for housing experienced Dietitian/Nutritionists. Dt. Ruchi Goyal, a well-reputed Dietitian/Nutritionist, practices in Panchkula. Visit this medical health centre for Dietitian/Nutritionists recommended by 102 patients.

Timings

Mon-Sat
10:00 AM - 06:00 PM

Location

HNo.532, Sector-10, Near Mandir
Panchkula, Haryana
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Doctor

Dt. Ruchi Goyal

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
Available today
88%  (919 ratings)
3 Years experience
500 at clinic
₹300 online
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Patient Review Highlights

  • "Professional" 1 review
  • "Well-reasoned" 3 reviews
  • "Helped me impr..." 1 review
  • "Thorough" 1 review
  • "Practical" 3 reviews
  • "knowledgeable" 4 reviews
  • "Caring" 1 review
  • "Very helpful" 8 reviews
  • "Professional" 1 review
  • "Well-reasoned" 3 reviews
  • "Helped me impr..." 1 review
  • "Thorough" 1 review
  • "Practical" 3 reviews
  • "knowledgeable" 4 reviews
  • "Caring" 1 review
  • "Very helpful" 8 reviews

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Why Is Banana or Papaya Healthier Alternatives for Apple?

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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An apple a day keeps the doctor away, but Minions seem to disagree. An apple being the fruit of choice for millions of households across the world, recent studies show that apples may not be as good for you as you’ve been led to believe. For starters they have high sugar content, for the calorie conscious, which might be a bad revelation. The really high fiber content of apples is known to induce stomach aches. Studies show that most apples in the regular market are laden with pesticides, which are harmful for human consumption. Apples are known to cause allergies too and not to forget, apple seeds contain trace amounts of cyanide.

So if not apples, what is supposed to keep the doctor at bay? The world is going ga ga over bananas. Bananas and papayas are two easy to resource, lower priced alternative as the household fruit of choice. Here’s why.

  1. Papayas and Bananas contain fewer carbohydrates and more protein than Apples and hence instantly making them a better choice for calorie conscious.
  2. High levels of Tryptophan, make bananas and papayas a natural antidepressant and stress buster.
  3. Both are rich in Anti oxidants which helps in preventing and fighting cancer.
  4. Bananas protect an individual against type 2 diabetes and aid in weight loss in this new age of morbid obesity that makes it quite a selling point.
  5. Both fruits being rich in vitamin C are known to boost immunity.
  6. Papayas are rich in flavonoids, vitamin A and beta carotene, which protect the mucus membrane of the eye and are known to prevent age related retardation of eye sight.
  7. Bananas and Papayas help prevent swelling of joints and work well to prevent arthritis.
  8. Both fruits are known to help ease menstrual cramps.
  9. Papaya is rich in vitamin E, vitamin C and antioxidants like beta-carotene which helps prevent your skin from free radical damage keeping wrinkles, marks and signs of ageing at bay.
  10. Papaya is known to encourage hair growth and fight against hair fall.
  11. The duo is known to improve overall digestion as well. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.
Why Is Banana or Papaya Healthier Alternatives for Apple?
6707 people found this helpful

Must Have Brain Foods for Your Kids!

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
Ask Free Question
Early childhood is a time when the brain develops rapidly and nutrition is an important part of healthy brain development. It is important for children to eat a variety of foods that can provide them with the proper intake of carbohydrate, protein, good fats, minerals, vitamins and antioxidants. There is a very strong mind-gut connection; therefore focusing on the food you choose to complete the nutritional needs of your child can make a great difference in their brain function.

Certain foods are better for our brains than others, these brain foods may help boost a child's brain growth and even improve the memory and cognitive development.

During infancy, the amino acids and fatty acids in breast milk are ideal for optimal brain development. The brain continues to grow throughout early childhood and children who do no consume a balanced diet are at risk of developing mental retardation and behavioral problem.

10 brain foods to feed the mind and body properly:

1. Whole grains: Brain needs a consistent supply of glucose, thus foods those are high in refined sugars and carbohydrates leads to rapid fluctuation in blood glucose levels and the brain doesn't get the steady fuel supply and energy for proper functioning, therefore to nourish the most active part of body include whole-grain breads, oatmeal, roasted grains in the diet of children for regular release of glucose in body. Oats are also rich in vitamin-B, Vitamin-E, potassium and zinc.

2. Eggs: The protein and nutrients in eggs help kids concentrate because the egg yolks are packed with choline which boosts memory. Eggs are also rich in protein, which provides energy to help the brain stay alert longer.

3. Fish: Fish is a good source of vitamin D and omega-3s, which protect the brain from declining mental skills and memory loss. Salmon, tuna, and sardines are all rich in Omega-3s. The more Omega-3s we can get to the brain, the better it will function and the better kids will be able to focus.

4. Seeds: Packed with protein, essential fatty acids, vitamins and minerals. Seeds may boost mood and keep your nervous system in check. For example sunflower seed butter as they are rich in folate, vitamin E and selenium and are safe for nut-free zones.try to include seeds directly to the meals.

5. Iron is important for brain development: Preschoolers and toddlers typically eat less iron-rich foods than they did in infancy. In addition, the iron that children get is usually non-Heme iron (from plant sources,) which has lower availability than heme iron (from animal source).sources beef, nuts and dark leafy vegetable (spinach) and tofu.

6. Milk and Yoghurt: Milk and yoghurt contains healthy fats and proteins those are important for brain health. The majority of the brain is made up of fat, so it is no wonder healthy fat is important to feed the developing brain. Protein is important as it can help brain cells send and receive information effectively. Yoghurt also contains good bacteria that will help boost your child's immune system as well as aid digestion, children need higher dose of vitamin D, which is present in dairy and its products.

7. Organic Foods and leafy vegetables: These organic foods are free from pesticides and insecticides and preservatives and do not cause neurodevelopment problems in children, which will impair proper brain functioning. Green leafy vegetables are loaded with vitamin A and K; these keep inflammation at bay .e.g. Spinach, kale, lettuce.

8. Walnuts: The high level of antioxidants, vitamin and minerals in walnuts improves the cognitive health of kids and improve their mental alertness also.

9. Colorful veggies: Vegetables with a rich, deep color such as tomatoes, sweet potatoes, pumpkin, carrots, and spinach are the best sources of antioxidants that support brain health and keep brain cells strong. These foods can be given from weaning age.

10. Berries: The color of the food tells the nutritional value of it. All the berries like strawberry, cherries, blueberries and blackberries have intense color are especially rich in vitamin C and high levels of antioxidants. Blueberries have high levels of Gallic acid, which boost memory by preventing degeneration of brain cells.

So, go ahead and try to include different food group to your Child's plate for a better performance.
Must Have Brain Foods for Your Kids!
3188 people found this helpful

I'm 18 years old & my weight is 80 kg. My belly fat is going high day by day . I want to loose all the fats from my body! doctors please help me.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I'm 18 years old & my weight is 80 kg. My belly fat is going high day by day . I want to loose all the fats from my b...
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.
3 people found this helpful

Please suggest me a diet plan to reduce my weight. Also please inform me the ideal weight at the age of 64.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Please suggest me a diet plan to reduce my weight. Also please inform me the ideal weight at the age of 64.
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.
1 person found this helpful

My weight is 82 Kg and my height is 5'8" My weight has been almost the same for last 15-20 years. All my attempts to reduce weight have not given results. I do daily morning walk and 15 minutes exercises. I do n9t take sugar in tea/coffee (no diabetes problem). Please suggest the right diet or any other method to reduce weight.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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My weight is 82 Kg and my height is 5'8" My weight has been almost the same for last 15-20 years. All my attempts to ...
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.
1 person found this helpful

My name is chirag acharekar My problem is about fat I'm doing gym from to year's please give me deit of cutting veg and non veg foods also.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
Ask Free Question
My name is chirag acharekar My problem is about fat I'm doing gym from to year's please give me deit of cutting veg a...
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.
1 person found this helpful

My weight is 89 kgs hight 5.10 Age 38. Please tell how much green tea should i drink

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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My weight is 89 kgs hight 5.10 Age 38. Please tell how much green tea should i drink
We recommend a proper planned diets for diabetics. You need to maintain the gi (glycemic index of your food to maintain the glucose levels in your blood. Please have small meals in your day (place at 2 hourly gap) take more of complex cards like roasted grains. Balance the sugar of your fruits by combining it with salads and soups. Take multigrain chapatti to reduce the gluten in your diet. Drink plenty of water and include some, cinnamon in your dairy preparation for maintaining the lactose of milk.

Hi mam. Mera stomach day by day increase ho raha hai. Mera weight 62 kg nd height 5'2 hai.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Hi mam. Mera stomach day by day increase ho raha hai. Mera weight 62 kg nd height 5'2 hai.
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.

I am 22 female. I am having hypothyroidism. How shall I reduce my chin & face fat?

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I am 22 female. I am having hypothyroidism. How shall I reduce my chin & face fat?
For thyroid patient no soya and its products. Cruciferous vegetables (cauliflower, cabbage, Brussels sprout and broccoli) are to be taken in limited quantity and not be consumed raw (steamed or cooked only). For a normal weight reducing diet, the quantity of food is reduced as per the reduced calorie restrictions. Give more Emphasis on roughage and liquids. The following items are deleted:- a)Butter, Ghee and coconuts chutney. B)Fried food items. C)Egg Yolk. D)High Calorie fruits like banana.
1 person found this helpful

Veggies That Keep You Young

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Vegetables have always been an integral part of every healthy meal, as they contain nutrients, antioxidants and vitamins, which ensure smoothness of skin and prevent wrinkles. Here are some of those veggies, which would help you maintain your youthful, healthy appearance and visage. Read more to find out about them:

Broccoli
Make sure you have a generous portion of this vegetable when you are on a meal as this green cruciferous vegetable is stuffed with phytonutrients, which reduce inflammation and also help preventing lung cancer and stomach cancer. They also contain essential nutrients which help in cell repair and help to slow down the aging process.

Spinach
Spinach is your go to food if you want you to retain your hard earned muscle tone. Studies indicate that spinach helps in strengthening your muscles. It contains magnesium, more than any other food item per serving. It helps to maintain muscle definition and nerve function as well as regulates blood pressure and blood sugar.

Kale
Kale is full of vitamin K, which is very essential for blood coagulation and preventing internal hemorrhaging. It is also essential to maintain the strength of your bones as you age. Studies have shown that Kale also helps to prevent prostate cancer. Consume it cooked to maximize its benefits.

Onions
Onions are very helpful in preventing and resolving your stomach trouble. It prevents the growth of H. pylori bacteria, which causes ulcers, gastritis and gastric cancer. Unfortunately deep fried onion rings do not count. Garlic and tea, other food items, which are rich in flavonoid are some other alternatives, which you can go for.

Eggplant
Eggplants are rich in Nasunin, a nutrient which helps in the anti-aging process and helps prevent cancer as well. Eggplants also help prevent Alzheimer's disease.

Red Bell Pepper
Red bell peppers contain vitamin C, which triggers the production of white blood cells that fight against germs and bacteria. Consuming a diet, which is rich in vitamin C helps to lessen wrinkles because it helps in the production of collagen.
Veggies That Keep You Young
5341 people found this helpful

Why Sodium is So Bad? + How to Control it with Diet

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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How to reduce sodium consumption through diet

Minerals and salts are important parts of our daily diets. These minerals play significant roles in the functioning of the human body but, if found in excess, they might adversely impact your health. One such mineral is sodium, which is abundant in most food sources.

Sodium is present in every food in the form of salt. Most forms of meat, canned vegetables and soup, junk food and pickles are some examples of food which are naturally high in sodium. Apart from this, any cooked food will have salt crystals within it. Medical research has shown that most people consume more sodium than what is recommended.

Ill Effects of Sodium Intake in Excess

- The most common problem caused by the excessive consumption of sodium is high blood pressure.
- High blood pressure, apart from being the cause of strokes can also affect internal organs like kidneys and cause renal failure over time.
- It can also be detrimental to the heart and be a contributing factor to heart conditions as well.

Here are some of the ways through which you can reduce sodium intake through changes in diet.

Increasing the intake of fruits within the diet - Inclusion of more fresh fruits in your diet will reduce the amount of sodium consumption. Canned and processed fruits may increase sodium consumption and hence should be reduced.

Changing to fresh unprocessed meats - Certain processed and packaged meats such as in snacks and fast foods should be avoided as they have high sodium content. Hence, consumption of fresh meat instead of processed meat is an effective way to reduce your daily sodium intake.

Including more leafy vegetables in your diet - Leafy green vegetables such as kale, spinach, and celery have a lot of water and also help reduce the sodium intake in your body.

Drinking plenty of water - Sodium levels can rise within the body when it is dehydrated. Thus, it is prudent to always keep your body hydrated by drinking plenty of water.

If you would like to consult with me privately, please click on 'Consult'.
Why Sodium is So Bad? + How to Control it with Diet
4000 people found this helpful

Calcium Defiency in women

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Calcium Defiency in women

Diet is a well balanced food combination which should be tailored according to personal needs and as circumstances changes specially. The wrong food can fail to nourish us, can keep us awake at night, make us sluggish and overweight or tense us up;

Major points to be kept in mind to plan our diet are:

Personal Needs.
Stages of our life.
Lifestyle.
Genetic and temperament conditions.
Clinical condition.
Personal needs are likes, dislikes and your time availability
Stages of our life we are in is very important as age plays a major role. So, supplement and manipulation of food group depends on our age.

There are many health problems those arise because of lifestyle we follow:

Posture-related problems.
Fatigue.
Mental health disorders, like depression and anxiety.
Obesity.
Heart disease.
High blood pressure.
Abnormal heart beats.
Menstrual problems.
Acne and other skin problems.

Common deficiencies noted in women are:

Calcium
Vitamins-D
Protein.
Phosphorus
Vegetarian and non - vegetarian diet have their unique role in maintaining bone mineral metabolism of body.

Calcium Deficiency in women makes entire matrix of the bone week, therefore keeping check of calcium in our diet can prevent women from osteoporosis in later ages after menopause. Calcium is the most abundant mineral in the human body, with over 99% of the amount present is being found in the bones and teeth. After the age of 35, both men and women start losing calcium from their bones. During menopause, however, the rate of loss increases rapidly for women. It also has a role to play in nerve function, blood clotting, muscle health, and other areas.

Source of calcium
Milk
Paneer
Almonds
Seeds-sesame ,sunflower , cheese
Soya bean and their products
Learn to combine calcium rich food for proper absorption, food contain oxalic acid prevent ca absorption like spinach and lotus stem.

Sources of protein: like fish, meat, Poultry, eggs are also important.
Source of vitamin-D: Vitamin D can be obtained from sun exposure, food like eggs, mushrooms, orange and fish.
Source of Phosphorus: Phosphorus is found in high amounts in protein rich foods such as milk and milk products and meat and alternatives, such as beans, lentils, nuts, Sunflower Seeds and Broccoli.
Common menstrual problems faced by women are cramps, pcod, menorrhagia, and amenorrhea.

Certain foods like caffeine, alcohol, caffeinated tea and high salt diets increases intensity of cramps. Include 'Ca' rich foods like broccoli, low fat yoghurt, high fiber diets and omega-3 rich foods to help you during your menstrual cycle.

Working women should Try to include energy booster snacks like nuts for mid meals and plan carbohydrate rich diets with more of complex carbs in form of roasted grains and cereals bars. Keeping a check on amount of water intake is also very important. Replace caffeinated drinks with herbal infusion and buttermilk for detoxification of the body.

Ultimately we have to overcome the fatigue, lethargy and all the clinical condition by planning our meals and having a well balanced diet for a healthy body.
Calcium Defiency  in women
10 people found this helpful

Nutrition for young mother

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Nutrition for young mother

Mother is the sun of the family, thus, she gives energy and life to the whole universe. The role of mother is most important amongst all the roles played by a woman.

The gratitude and appreciation cannot end till we all die because as we all know the first process of motherhood is named well as labour pains. As all mothers always only worry and focus on the health and system of whole family but a healthy mother can only take care and bring up a healthy family, Therefore all the women should give important to their health to the same level as to family members, we should specially focus on young mothers more as the whole body and life gets a turn of 360 degree in terms of:

Nutrition
Hormones
Body and lifestyle.
Like pregnancy, adequate nutrition of mother during lactation is of vital importance, as for almost next 6 months the infant is going get all his nutrition from mother's milk, thus, a young lactating mother needs extra nutrients to meet the baby's needs in addition to her own requirements. If the mother is malnourished, the secretions of milk are maintained at the cost of her own body reserves.

Thus, a complete well-balanced diet is important for a successful lactation ,where the breastfeed infant is growing well and maintaining appropriate biochemical indexes of nutritional status of mother and baby both.

Changes in terms of nutritional needs and hormones are very high in young mothers

Nutritional needs.

Energy: During first 6 months of lactation an additional 600 kcal per day is needed and later this reduces to approx 400kcal per day.

: Calcium requirement during lactation grows high due to added stress to the body of producing milk.
1000mg per day of calcium should be taken to satisfy both mother and baby needs.

: to maintain the volume of milk and portion of casein (milk protein) an additional amount of almost 15-18g per day should be added to the diet, during first 6 months.
For good quality protein has milk and milk products, egg, nuts, pulses, fish and chicken.

: As the basic calcium, protein and carbohydrate contents are maintained in the milk at cost of mother's body reserves, the vitamins like A, B, B2, b3, C, folic acid, vitamin-D, and vitamin B12 are if less in nursing mother's diet, then an evident nutritional deficiency can be observed in the infants health too.
: A supplement of vitamin-D (10µg/d) is recommended for women who avoid milk and other foods fortified with vitamin-D. Similarly, a supplement of vitamin B12 (2.6 µg/d) is recommended for completely vegetarian mothers.
Limitation in one nutrition may be a marker for another nutrient inadequacies (e.g. iron and foliate deficiencies often coexist)

The amount of water and liquids in a diet is also very important for sufficient secretion of about 850 ml milk/day.

Nutrition for young mother
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Eating Right

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Combination of Foods

Combining various food groups to ensure variety and nutrition is the way long back known fact of healthy eating.

The importance of variety in grains along with combination of various groups like:

Starches, Veggies, proteins, fats and fruits are also important.

Different grains like soya, black gram flour, Bajra, jawar, barley, and ragi can be included in daily diets along with wheat to ensure complete mineral intake.

Multigrain chapatti, chilla, various cereals in breakfast, roasted grains as snacks can help to include them in the daily diet.

The food group combination to avoid indigestion and maximum absorbability of nutrients are also important. Since different foods digest at different digestion environment, thus foods need to be eaten in groups that complement factors.

Some basic food combining facts are:

Don't combine starches and proteins together as they require a different strength of acidity in your stomach.
Combine a protein and grain with non-starchy vegetables.
Dried fruits, nuts, and seeds are best eaten with raw vegetables.
Fermented food can be eaten with most of the combinations.
Combine a fruit and raw vegetable or salad to delay sugar release of the fruits.
Plan small meals to keep the metabolism active...
Eating Right
3 people found this helpful

I am 25 years old, I have a problem, that my belly fat increased per day, have any medicine solution?

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I am 25 years old, I have a problem, that my belly fat increased per day, have any medicine solution?
If the weight gain has increased drastically without making any evident change in food and other physical activities. I recommended you to get your thyroid levels checked. Still for basic weight loss to be achieved maintains a balanced diet of not more than 1500 calories per day. 1. Refined sugars in coffee and tea should be completely stopped, shift to multigrain chapatti instead of only wheat based and have more complex crabs in your snacks time like roasted grain and salads. 2.2serving of fruits should be included but keep the serving size maximum to 1 at one time. 3. Include 1-2 portions of proteins in form of tofu, paneer, sprouts and oat meals daily in the evening time to manage the intake of carbohydrates after 7: 30 pm. 4. Maintain a good balanced of carbohydrates, fats and protein to the ratio and include a cardio session of 45 mins daily for at least 5 days a week to maintain a good health overall.
1 person found this helpful

I am a student and my height is 5'10.5" and weight is 81.5 kg and body index 25.1 and I have overweight of 5 kg how can I loose it please consult me.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I am a student and my height is 5'10.5" and weight is 81.5 kg and body index 25.1 and I have overweight of 5 kg how c...
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.

I had vary heavy weight it will increase every week more then 1 kg so what can I do for loose my weight?

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I had vary heavy weight it will increase every week more then 1 kg so what can I do for loose my weight?
The weight gain in the body is due to the more of the calories in your diet than you burn in the whole day. One should eat balanced diet comprising of Carbohydrates-50%, protein-40% and fat 10% in right ratio with a maximum of 1500-1800 calories per day. To keep satiety at meals increase your protein and lower your crabs content, these wills the amount of food in next meal and thus decrease calorie consumption. Good choices of protein to be opted are: •Egg white •Sprouts •Mushroom •Oats •Chicken and fish Drink plenty of water and do not include high density source of calorie rich snacks like nuts and seeds. Make sure to include workout schedule at least 5 times a week along with maintaining rest session and complete sleep for a healthy body and mind.

I am 30 year old male. I am suffering from heaviness in my stomach whenever I ate I feel very heavy and my tummy is also increasing however I am taking outside food only once or twice in a month. Please advise what to do?

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I am 30 year old male. I am suffering from heaviness in my stomach whenever I ate I feel very heavy and my tummy is a...
If the weight gain has increased drastically without making any evident change in food and other physical activities. I recommended you to get your thyroid levels checked. Still for basic weight loss to be achieved maintains a balanced diet of not more than 1500 calories per day. 1. Refined sugars in coffee and tea should be completely stopped, shift to multigrain chapatti instead of only wheat based and have more complex crabs in your snacks time like roasted grain and salads. 2.2serving of fruits should be included but keep the serving size maximum to 1 at one time. 3. Include 1-2 portions of proteins in form of tofu, paneer, sprouts and oat meals daily in the evening time to manage the intake of carbohydrates after 7: 30 pm. 4. Maintain a good balanced of carbohydrates, fats and protein to the ratio and include a cardio session of 45 mins daily for at least 5 days a week to maintain a good health overall.

I am 21 year old, I do not eat much junk food, but my weight is increasing. Presently my weight is 75 kg, how can I reduce it. Please help me.

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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I am 21 year old, I do not eat much junk food, but my weight is increasing. Presently my weight is 75 kg, how can I r...
For a normal weight reducing diet, the quality of food is reduced as per the reduced calorie restrictions. Emphasis is given or more roughage and liquids. The following items are deleted:- a) butter, ghee and coconuts chutney. B) fried food items. C) egg yolk. D) high calorie fruits like banana. This diet provides about 1000-1200 calories and 40-45gm of protein.
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Nutritional facts: lotus seed (maakaha)

M.Phil biotech and PGD Dietitics
Dietitian/Nutritionist
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Nutritional facts: lotus seed (maakaha)

Lotus seed also known as Phool makhana is nutritionally very distinct from other nuts and seeds.These are very low in sodium and high in magnesium,being low in fat and high in carbohydrate,fibre,potassium,phosphorus,iron and zinc makes them a good choice of snacking for patients of high blood pressure,diabetes and heart disease also.

Sometimes the bland flavour may keep you away from introducing it into your food schedule, you can roast it and add the seasoning to replace it for unhealthy tea time snacks.These nuts can be added to sweet and salty preparations both, thus, make healthy choices by adding then in your breakfast cereals, snacks and salads .Their fibre content makes them a very good choice to add consistency to your dishes like curries and soups.

So, you can replace the cornflour with lotus seed powder and help yourself treat naturally from constipation.

The high protein and the anti oxidant percentage makes them a good choice for vegetarians and their anti-aging property brings them to the list of super foods.
Nutritional facts: lotus seed (maakaha)
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