Category Archives: Nutrition Articles

  • 01
    Mar 19
  • 0

How to Choose the Right Indian Diet Plan for Healthy Weight Loss?

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Have you made your New Year’s resolution to lose weight and are looking for the right Indian Diet plan for healthy weight loss? Then here is the checklist of what you should look for before signing up for it.

Desi Diet Plans

  1. Do they plan Indian Diet Plans for Healthy weight loss? This is most important especially if you are living outside India. If you sign up without finding this out you will be stuck with a fantastic diet plan or package but which is of no use for you since the foods are all Western! Let’s face it-we may live abroad, love the Western lifestyle and the amenities that is offered there, but at the end of the day, we still want to eat our ‘desi khaana”. Akhir dil hain Hindustani!!
  2. Is there a real dietitian or are you expected to interact with a computer? No really-think about it!! Why pay for a computer generated diet chart?
  3. Check the credentials of the person: With every Tom,Dick and Harry giving out diet advice these days, you need to be careful about who you sign up with. Look for a qualified dietitian who has worked at least a couple of years in a hospital. Most dietitians who have worked in a hospital know the dangers of crash dieting and are vary about prescribing the same to clients.
  4. Do they recommend fad diets? Some websites push fad diets (fruit diet, juice diet, GM diet,Cabbage diet ) to show immediate results. But remember-these results don’t last. Not only that, there is a danger of nutritional deficiencies and severe hair loss after sometime. Do you really want that? Or would do you want something that helps you keep the weight off forever? It’s your choice-but it’s your body that will pay for what you choose!
  5. Are the Indian Diets planned for you or are they chosen from previously printed plans? Diets need to be planned, not printed off the internet. It’s like going to the doctor and getting a check-up and by google. Would you really do that? You want something that is specific to you-one size does not fit all in the case of diets!! So don’t be fooled by websites who take money to dole out pre-planned diet charts.
  6. Will the weight loss Indian diet be planned according to your eating habits? Again what’s the point of eating something which you are not used to eating? For example-if you are a South Indian and the diet planned is a typically North Indian diet. It’s just not right for you.
  7. Will there be follow-ups? You need to have your diet reviewed basically to see how you are doing on it and if any changes are required.
If this is exactly what you want, then do get in touch with me to schedule an appointment as the first step to a new, healthy, YOU!!
To know more about Sweta Uchil Purohit : CLICK HERE: Online Indian DIETITIAN Sweta Uchil
 Click to go to choose the right Indian Diet Plan for Healthy weight loss: Online Diet Consultation Packages
  • 01
    Mar 19
  • 0

Diet and Precautions during the Monsoons

Category:Indian Dietitian Online,Nutrition Articles Tags : 
After the long, hot summer months, the monsoon rains bring much needed relief from the heat. The rains, which are a welcome change, can spell the end for outdoor exercises for all health enthusiasts. The rains also tend to bring to the table steaming teas along with hot ‘pakoras’.

Fried Foods

So how does one take care of the diet during with all these hurdles?
Diet:
  • Avoid binging on fried foods (pakoras, chips, namkeens, samosas,etc) as far as possible. Moderation is the key word here.
  • Snack on the grilled buttas/makkai/corn that seem to pop up everywhere with the rains. Nothing smells better than corn being roasted over hot coals on a rainy day, besides the fiber makes it an excellent healthy snack.
  • Eat light meals and keep yourself hydrated by drinking loads of water.
Precautions: A word of caution as the monsoons also brings with it the dangers of waterborne diseases like cholera, jaundice, typhoid and diarrhea.
Here are some tips to avoid falling sick this monsoon:
  • Drink only boiled/ bottled water. Carry a bottle of water from home to avoid drinking water from unsafe sources.
  • All vegetables and fruits should be washed well in clean water especially those that are consumed raw. Avoid eating salads and cut fruits, juices,golas and chaats from the street vendors.
  • Eat home cooked meals as far as possible. If it isn’t feasible at all times, then opt for cooked meals like roti/chawal with sabzi/dal. Avoid sandwiches, raitas, salads, which can contain raw vegetables.
  • With these simple precautions you can prevent yourself from falling sick which will end up as another excuse for not exercising.
Here are some tips to help you continue your weight loss journey:
Exercise:
  • Outsmart the rains and join a gym/aerobics/yoga/dance class. Since these are conducted indoors, the rains are highly unlikely to hamper your fitness plans!
  • Invest in some exercise machines like the treadmill/elliptical/exer-cycle and burn those calories without having to leave your home (make sure to exercise otherwise you’ll end up using them to dry your wet clothes)!
  • If joining a gym/exercise class or buying exercise equipment isn’t too friendly on your pocket-then pick up some exercise DVD’s or surf the internet for exercises that you can do at home.
  • Keep yourself active-take the stairs whenever possible, jog inside the house, do simple home exercises.
Doing this will keep your metabolism from slowing down.
Healthy Snack Options:
Just keep in mind that the monsoon season is no excuse for NOT exercising.
  • 01
    Mar 19
  • 0

No More Excuses-How to Exercise When the Weather is Bent on Being a Spoilsport

Category:Indian Dietitian Online,Nutrition Articles Tags : 
Weather has for long been the standard excuse for those who want to escape exercising. Whether it’s the rain, the snow or the heat- there is an excuse for every season!

Exercising in Winter

After the long, hot summer months, the monsoon rains bring much needed relief from the heat. The rains, which are a welcome change, can spell the end for outdoor exercises for all health enthusiasts. The rains or even the snow also tend to bring to the table steaming teas along with hot ‘pakoras’.

So how does one take care of the diet and exercise during with all these hurdles?

Here are some tips to help you continue your weight loss journey:
Exercise:
  • Outsmart the rains/snow/heat and join a gym/aerobics/yoga/dance class. Since these are conducted indoors, the rains are highly unlikely to hamper your fitness plans!
  • Invest in some exercise machines like the treadmill/elliptical/exer-cycle and burn those calories without having to leave your home (make sure to exercise otherwise you’ll end up using them to dry your wet clothes)!
  • If joining a gym/exercise class or buying exercise equipment isn’t too friendly on your pocket-then pick up some exercise DVD’s or surf the internet for exercises that you can do at home.
  • Keep yourself active-take the stairs whenever possible, jog inside the house, do simple home exercises.
Doing this will keep your metabolism from slowing down.
Diet:
  • Avoid binging on fried foods (pakoras, chips, namkeens, samosas,etc) as far as possible. Moderation is the key word here.
  • Snack on the grilled buttas/makkai/corn that seem to pop up everywhere with the rains. Nothing smells better than corn being roasted over hot coals on a rainy day, besides the fiber makes it an excellent healthy snack.
  • Eat light meals and keep yourself hydrated by drinking loads of water.
  • Healthy Snack Options:  Khaman dhoklas, Sweet Potato Baked Fries, Kale Chips,
Precautions: A word of caution as the monsoons also brings with it the dangers of waterborne diseases like cholera, jaundice, typhoid and diarrhea.
Here are some tips to avoid falling sick this monsoon:
  • Drink only boiled/ bottled water. Carry a bottle of water from home to avoid drinking water from unsafe sources.
  • All vegetables and fruits should be washed well in clean water especially those that are consumed raw. Avoid eating salads and cut fruits, juices,golas and chaats from the street vendors.
  • Eat home cooked meals as far as possible. If it isn’t feasible at all times, then opt for cooked meals like roti/chawal with sabzi/dal. Avoid sandwiches, raitas, salads, which can contain raw vegetables.
  • With these simple precautions you can prevent yourself from falling sick which will end up as another excuse for not exercising.
Just keep in mind that Summer/Autumn/Winter/Monsoon/Spring season is no excuse for NOT exercising.
  • 03
    Feb 19
  • 0

TYPE 2 DIABETES??? Add this common Indian vegetable to lower your sugars

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Diabetes is a condition that occurs when the body cannot maintain healthy levels of sugar (glucose) in the blood. Type 2 diabetes develops when the body does not make enough insulin or does not use it well. This type of Diabetes can be easily managed with a healthy diet and physical activity and medication.

Recent studies have shown that a low-carb diet can be extremely beneficial for Type 2 Diabetics in controlling the sugar levels and in some cases even reversing the disease. A low- carb diet is a diet which has absolutely no refined carbohydrates, like added sugar, cakes, soft drinks, maida, biscuits and sugary drinks etc and very little grains(depending on individual blood tolerance). A good dietitian can plan a low-carb diet based on your eating patterns. If you are looking for a Desi/Indian Diet plan for Diabetes leave a note on our CONTACT US PAGE: Click HERE

There are a lot of foods that can help in lowering the sugar levels. That being said it should be mentioned here that these are not ‘Miracle Foods’ that can reduce your sugar levels after you have eaten sugary foods! One such vegetable is the humble Bhindi(ladiesfinger/Okra).

Okra/Ladiesfinger/Bhindi

Studies have shown that Ladiesfinger/Okra may benefit diabetics by reducing the rate of glucose being absorbed by the intestine. This may be primarily due to the slimy mucilage that is in the vegetable. It is also high in fiber which is an important component for controlling diabetes symptoms by keeping you full for a longer period thereby reducing hunger cravings. It also contains other nutrients like antioxidants, folate, potassium, calcium and vitamin K. Many people soak a cut ladiesfinger in water overnight and drink the water in the morning along slimy content.

Bhindi is a commonly used vegetable in every Indian household and each family probably has it own favourite bhindi recipes. Here are a few recipes that you can include:

  1. Bhindi in Peanut Masala
  2. Dry Bhindi Sabzi
  3. Palakkad style Bhindi Sambar
  4. Bhindi Fried Rice

Other foods that have been known to lower blood sugars are:

  • Karela(bittergourd),
  • Jamun fruit(Java fruit)
  • Bhindi (ladiesfinger/Okra)
  • Methi seeds (Fenugreek seeds)
  • Cinnamon (Ceylon)

If you are looking for a Desi/Indian Diet plan for Diabetes leave a note on our CONTACT US PAGE: Click HERE

Sweta Uchil-Purohit

Dietitian

  • 16
    Jan 19
  • 0

The BRAT Diet for kids(for Diarrhea and various Stomach issues)

Category:Indian Dietitian Online,Nutrition Articles Tags : 

The BRAT Diet is basically a short term diet which is bland and easy to digest food used for those who have nausea, vomiting, loose stools (diarrhea) or gastrointestinal infection/stomach upsets.  The BRAT is an acronym which stands for:

  • Bananas
  • Rice
  • Applesauce
  • Toast

The BRAT diet is recommended especially for children when they are recovering from a bout of illness and ready to start on solid foods. Once they tolerate these foods you can slowly introduce regular food as and when tolerated.  The BRAT diet is not something that is recommended to be eaten for a long time as it is nutritionally not balanced.

A few more foods that can be added to the BRAT diet (which makes it BRATTY)–

  • light Tea is also known to help and
  • natural Yogurt, to heal the gut bacteria

Note: This diet is to be introduced after the patient is tolerating liquids well and is ready to start eating and should not be used for more than a day .

 

  • 08
    Aug 16
  • 0

5 Reasons Why Summer is the Best Time to Lose Weight!

Category:Indian Dietitian Online,Nutrition Articles,Online Dietician India Tags : 

With the summer sun beating down there isn’t much to look forward to other than a summer vacation somewhere cooler. For those who will be stuck in the heat, and have been planning to lose weight since the New Year, here are five reasons why summer is the best time to put your weight loss plans in action:

1. Easy to stick to a diet plan: with no relief from the heat, fried, greasy, heavy food is probably the last thing you want to eat! That itself cuts out a lot of calories from your diet!

2. Fruits and salads are so much more appealing-the water content in fruits and veggies makes it all the more delicious during summer. This not only adds much needed fibre to the diet, but also helps in keeping your body hydrated.

3. You could lose extra calories by just drinking ice cold water-yes, scientists now suggest that drinking ice cold water may burn a few extra calories as the body has to raise the temperature of the ice water to the bodies temperature! This may or may not be true but drinking 10-12 glasses of ice cold water a day can’t add calories as water is a great zero-calorie drink!

4. No festivals until August-so that means no excuses of having to break the diet due to festival binging! From now until Krishna Janmashtami , you can focus on your diet!

5. Exercising in the heat could burn more calories-this is the principle behind ‘hot yoga’ (Bikram yoga)! Supposedly, exercising in the heat burns more calories since it makes the heart pump harder to your extremities to help you lower your body temperature, which rises fast in hot weather.

So stop wasting time and get started and who knows you could end up losing up to 8-10kgs by the end of summer!

Online Dietitian India

Sweta uchil-Purohit

  • 30
    Jun 16
  • 0

Healthy Heart Diet for Indians

Category:Indian Dietitian Online,Nutrition Articles,Online Dietician India Tags : 

The World Heart Day is on the 29th of September. A Heart Healthy Diet is not designed only for those who have problems related to the heart (high cholesterol, high blood pressure, heart attack, etc), but also for those who would like to reduce the risk of heart diseases in the future. Following a Heart -healthy diet can be beneficial for all, especially since research shows that Indians are genetically predisposed to heart disease. Low physical activity, low vegetable intakes along with high fat intake has added to our problems due to which obesity and diabetes are now common among Indians.
A heart friendly diet should be:
1. High in fiber-studies have shown that a diet high in fiber helps in reducing cholesterol. Include whole grains (brown rice, whole wheat atta, ragi, jowar, bajra, whole wheat bread/pasta) and pulses, fresh fruits, vegetables and green leafy vegetables.
2. Low in saturated and trans fat– a diet low in fat, especially trans-fat (dalda/vanaspati, margarine,) is shown to be beneficial. Non-vegetarians can choose from lean meat like chicken and fish (especially those high in Omega-3 fatty acids like Indian Mackerel, sardines, salmon)

3. High in Omega-3 Fatty Acids– a diet high in omega-3 fatty acids is seen to benefit those who are at high risk for ischemic heart disease (IHD). It is essential for numerous normal body functions like building cell membranes in the brain and controlling blood clotting. Fish, walnuts, flax seeds, soy beans, spinach/palak should be included see the benefits.
4. Low in sodium-sodium is known to increase the BP and put more pressure on the internal organs including the heart. The RDA (Recommended Daily Allowance) for salt is less than a teaspoon/day.
5. Rich in Antioxidants: Found in coloured fruits, vegetables and grains, antioxidants are believed to help prevent disease by fighting free radicals which are substances that harm the body when left unchecked.

6.Rich in Fermented foods: Fermented foods contain ‘probiotics’ or in other words ‘live bacteria’ and yeasts that are thought to have health benefits.  desi ferThe most commonly used fermented food in Indian houses is curd/yogurt/dahi, lassi, chaas/buttermilk.  Check nutrition labels carefully for added sugars, thickeners and other additives that are used commercially and remember that fermented foods should be ‘live’ so need to be kept in the fridge. Heat treatment that may be used to preserve or cook these foods destroys probiotics.

Along side a healthy diet, being physically active is also very important. Speak to your doctor and then choose an activity or exercise that you can do for at least 30 minutes every day.

Here’s a sample Indian diet for healthy heart:

On rising: Water + Walnuts
Breakfast: Oats porridge (old fashioned/steel cut/rolled oats NOT Instant)+ Blueberries
Mid-morning: Green tea + Apple
Lunch: Brown rice + Palak dal curry+ Cabbage and pea’s sabzi
Cucumber and tomato salad+ Buttermilk/chaas (made from skimmed milk)
Evening: Tea/ Coffee with Channa chaat
Dinner: Paushtik Roti (with flax seed powder) + Baingan ka bharta + Fish curry
Carrot raita(made with non-fat curd) + Red grapes
(NOTE:Portion control is very important. To find out the right portion sizes, do contact your dietitian.)
Prevention is always better than cure and this is true even for the matters of the heart! Why wait for heart problems to crop up and then change your diet? By eating healthy now, you may be able to prevent/avoid heart diseases in the future.

For those interested in getting a personalized diet chart-check out the Healthy Heart Packages or simply fill out the ‘Contact Us’ page

  • 22
    Jun 16
  • 0

Gestational Diabetes?? A few lifestyle changes can help you control it!

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Women who have Gestational Diabetes (diabetes that occurs during their pregnancy) have been known to be at risk for diabetes later in their life. Now a new study done at 22 Kaiser Permanente mediclinics on gestational diabetics post pregnancy suggests that with proper lifestyle changes and a good weight management program they may just be able to prevent diabetes from occurring later on.
If you have or had Gestational Diabetes, it is important for you to follow a strict diet and physical activity routine not just during pregnancy but also after delivery.
With Indians known to be more at risk for diabetes and the unhealthy eating patterns that urban Indian tend to follow diabetes could be knocking at your door even before you expect. Don’t wait for your sugars to go out of control and then look for a diet and lifestyle change. Get healthy now and you could just prevent diabetes from happening to you.
Here’s are 3 simple steps to a new healthy you (Both during and post-pregnancy):
1)Eat right-don’t overeat, you don’t really need to eat for two. You just need to eat the right foods in the right amount.
2)Be active: Unless your doctor has put you on bed rest, there is no reason why you cannot be active. The least you can do is walk everyday.
3)Drink lots of fluids: The last thing you want is to be constipated. Both pregnancy and lactation requires increased fluid intake and what drink can be better than water.

Check out our Women’s Health Packages that can be tailor-made keeping you, your health problems and you eating habits in mind: Women’s Health Packages at myindiandietitian.com

  • 08
    Jun 16
  • 0

Indians and the Risks of Consuming a High Sugar Diet

Category:Indian Dietitian Online,Nutrition Articles,Online Dietician India Tags : 

A spoonful of sugar……..makes the calories sit on your waist!! Are you noticing that you are slowly gaining weight even though you aren’t eating junk food? Sugar might be the culprit.Have you ever given a thought to how much sugar you consume in a day?

Studies have found that most Indians are genetically more prone to developing diabetes and tend to have a greater degree of insulin resistance. The culprits could well be urbanization, high-calorie and high-sugar diets along with decreased physical activity. Sugar and sweets that was once used as a treat during festivals and celebrations are now alarmingly becoming a part of our daily diet.

We Indians consume way too much sugar every day without realizing the health problems associated with it. The general mindset is “eat and drink today for we are healthy” as a result of which tomorrow you will end up with a host of health problems!
Many of us associate sugar control to diabetes and believe that if they are not diabetic then there is no need to keep a watch on the sugar intake. This is not true. Diabetics’ definitely need to be more cautious as it tends to increase their blood glucose levels but non-diabetics also need to curb excessive sugar consumption.
This brings us to the question: Is sugar such a terrible food that we need to take it in limited amounts? The answer is that anything in excess is not good.
Here’s what you need to know about sugar:

  • Nutritionally the only thing you get when you eat sugar is just calories (1 tsp/5g of sugar=19 calories). It has no other nutrients unlike a nutrient dense food like say for example nuts. Nuts will give you protein, minerals, vitamins, fibre and good fats (polyunsaturated) along with calories. These kind of foods are called nutrient-rich foods whereas candy and sugar are classified as nutrient poor foods.
  • More often than not, we tend to choose a sugary snack or drink instead of a fruit or other healthy foods and end up piling up on calories. This can lead to  dental caries and weight gain, which then increases the risk for other health problems like certain cancers, heart disease, and diabetes among others.Considering that Indians are at a greater risk of developing diabetes, this higher consumption combined with the resulting weight gain could trigger it off at a much earlier age.
  • Eating a sugary snack fills you up for that moment, but since there isn’t much fibre you end up feeling hungry again. This results in another snack which just increases your calorie count without offering your body other nutrients.

How much sugar is ok?

Most people feel that they don’t eat too much because they rarely add sugar to anything. But what they don’t realize is that while they might not add sugar into foods, they do have foods that already have sugar. Everyday foods and drinks like tea,coffee, biscuits, juice, soft drinks, breakfast cereals, jams, ketchup, ice creams, cakes and other sweets all have sugar. What we don’t realize is the amount of sugar in these-a can of soft drink/aerated drink easily contains 8-10 teaspoons, while your tea or coffee can have anything to 3-4 teaspoons. Add these through the day and you could easily be having anywhere close to 20-25 teaspoons per day!! That’s a whole lot.
Should we avoid sugar completely or is there a cut-off range? How much sugar?
While there is no need to completely avoid sugar, there is no safe range either. The WHO (World Health Organisation) and the American Heart Association recommend limiting sugar intake to:
Men= 9 teaspoons or less
Women= 6 teaspoons or less
Children:
Preschoolers= 3 teaspoons
4-8 years= 4 teaspoons
9-Teenagers=5-6 teaspoons

How much sugar do you consume? Keep a note-if it is over the recommendations, then you need to reduce it.

What are you waiting for??If you are overweight, diabteic or diagnosed as a pre-diabetic- you can try to delay the onset of lifestyle diseases.

Check out our:  Diabetic Diet Packages

For a personalized diet consultation, please fill out the form on My Indian Dietitian’s Contact Us page and we will get in touch with you .

  • 16
    May 16
  • 0

The Daily (Nutrition) Dozen!

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Ok-so no lectures on nutrition and the benefits of eating clean and getting plenty of physical activity and sleep in this article. We are going to cut to the chase and make a list of foods that you must INCLUDE in your day to day diet.

Make this your DAILY (NUTRITION) DOZEN check-list:

  1. Fruit- Aim at eating at least TWO different seasonal fruits everyday. It could be a mango and a guava or grapes and a banana-basically two fruits that are in season. Best way to add them to your diet is to eat them as a snack (say no to the chivdas/farsaans/chips).
  2. Green leafy vegetables-palak, methi, sabsige (dill-english; soa-hindi;shepu-marathi), lal saag(red amaranth), coriander (cilantro), etc. If making a sabzi is too tedious- just add it to your dal, roti (methi paratha/Palak paratha) or make a big batch of coriander chutney or palak chutney(How to make Palak Chutney) freeze it and use that in your meals or in your sandwiches.
  3. Other vegetables– again go for seasonal vegetables and make sure your eating at least twoper day.
  4. Salads– you could include one fruit, one vegetable and one leafy vegetable and make a crunchy salad if that makes things easy for you. Example- a mango, cucumber , tomato,onion and coriander salad tastes yummy and combines one from the first three into number 4!
  5. Whole grains– Try to switch to whole grains completely wherever possible. Whole wheat flour instead of maida; dhalia, brown rice or barley instead of white rice.
  6. Whole Pulse- at least one whole pulse (not dal) in the form of rajma, kabuli channa, double beans, peas, akkha masoor, green moong, akha urad, etc. You can even sprout them and add them to your salads or boil them and add them to your vegetables like cabbage with kabuli channa.
  7. Curd/Yogurt– loaded with calcium and probiotics, include this with your meals or make a raitha or smoothie with it.
  8. Protein with every meal- Proteins keep you full for a longer period so add this to every meal. Even if you are a vegetarian-make sure you include dal/pulse or curd, paneer, tofu or milk with breakfast, lunch and dinner.
  9. Nuts: are full of healthy fats, minerals, fibre and protein. You need to eat just 5-6 numbers of nuts like almonds, walnuts,chestnuts, pecans, brazilnuts, cashew nuts, etc to get the benefits. Just be careful not to go overboard with this as they can be very addicting!
  10. Water:no doubt the best and by far the original “zero-calorie” thirst quencher! Aim for 8-12 glasses (weather depending) everyday.
  11. Oils: Cold pressed oils, ghee, butter (yes-it’s the switch to all things natural) can all be used but your total added fat/oil should not be more than 3 tsp per person per day!
  12. Exercise: of any physical activity for at least 1 hour per day is a must.It’s not nutrition-but without it the rest of the list will go down the drain. Think of it as important as brushing your teeth!
Aim to get at least 10 out of this every day(exercise is not optional though) and you can be sure that you are doing the right thing for your body.
Indian Dietitian Online

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