Tag Archives: Indian Dietitian Online

  • 15
    Sep 20
  • 0

Low-carb Mixed-Veg Tikki

Category:Indian Dietitian Online,Recipes-Snacks/Dips Tags : 

Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. These nutrients are important for overall health and maintenance of our bodies.

This Low-carb Mixed Veg tikki is a great way to add additional vegetables to the daily diet. Eaten as a snack, it introduces vegetables into the diet as a snack.

Ingredients for Low-carb Mixed Veg tikki:

Cauliflower: 2 cup

Green beans: 1 cup

Carrots: 1/2 cup

Peas: 1/2 cup

Coriander leaves: 2 tbsp

Ginger+ Garlic paste: 1 tbsp

Green chilies: 2-3nos (as per heat tolerance)

Garam masala: 1/2 tsp

Besan: 1/2 cup (optional)

Psyllium husk: 6 tbsp

Butter/Ghee: 1 tbsp

Salt: to taste

Mint leaves: 1 tbsp

Method:

  1. Steam all the veggies till they are tender.
  2. Make a paste of the green chilies, coriander and mint leaves.
  3. Once cool, mash the cauliflower well, add salt, butter/ghee, garam masala, coriander paste, ginger garlic, besan and mix well.
  4. Add the rest of the veggies and mix well. Taste the mix and adjust the salt/seasonings.
  5. Divide the mix into small balls of equal size.
  6. Flatten it into thin tikki.
  7. Put the psyllium husk into a plate. Roll the tikki in the husk and shake off any excess.
  8. You can either bake the tikki at 180C for 15-20 mins (turning once) or shallow fry it.
  9. Serve hot with chutney and some salad.

Variation:

  1. Add some grated paneer/cheese to the mix to get extra protein.

  • 21
    Jul 20
  • 0

Indian Diet Plans by Indian Dietitian Sweta Uchil

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Are you looking for an Indian Dietitian? Are you looking for an Indian Dietitian nearby? Are you looking for an Indian Dietitian who can plan Indian Diet plans? Are you looking for an Indian Dietitian who is qualified? Are you looking for an Indian Dietitian who can plan your diet chart according to your needs, eating habits and lifestyle? Are you looking for and Indian Dietitian who knows what life is for an Indian outside India?

Then look no further-meet Sweta Uchil-Purohit. Our Dietitian who ticks all the boxes. How? Let’s have a look:

Are you looking for an Indian Dietitian? Sweta Uchil is an Indian Dietitian and completely understands the eating habits of all Indians. She is not only a popular dietitian among Non Resident Indians but also the South Asian(Sri Lankans, Nepali, Pakistani and Bangladeshi community).

Are you looking for an Indian Dietitian nearby? Sweta Uchil is an Indain Dietitian who has an e-clinic. That means she is just a click away-you can easily have a diet consultation without even leaving your home. That is the nearest that anyone can be to you.

Are you looking for an Indian Dietitian who can plan Indian Diet plans? Being Indian and having a keen interest in learning about different cuisines and also having the exposure to people from allover India, she can plan diets for any region of India/South Asia.

Are you looking for an Indian Dietitian who is qualified? Sweta Uchil is an Indian Dietitian who started her career as a Clinical Dietitian at Manipal Hospital, one of Bangalore’s most highly acclaimed hospital. Here she planned diets for not just weight loss but also for Diabetics, Renal patients on dialysis as well as post kidney transplant diets too.

Are you looking for an Indian Dietitian who can plan your diet chart according to your needs, eating habits and lifestyle? Sweta anything between 40 minutes-1hour on each client during the first consultation. This is to get a deep understanding of the patients current diet and lifestyle. After this, the plans a diet based on these inputs so that it makes it easier for the client to follow the Meal plans recommended.

Are you looking for and Indian Dietitian who knows what life is for an Indian outside India? Tired of explaining how life outside India is for a NRI? Sometimes people in India don’t seem to get how different the lifestyle of Indians who live and work abroad to that in India. Sweta has lived in the US and currently lives in Australia and hence is familiar with life in both hemispheres.

Where are the reviews? Of course in today’s world we don’t even buy a pen without checking if it has good reviews so how can you choose a Dietitian/Nutritionist with checking for reviews? Go ahead and check our Reviews page or log into your Linkedin account and check Sweta Uchil-Purohit’s Linkedin profile for the current reviews.

What does a typical Indian Meal Plan look like? This is very difficult to generalize as Sweta Uchil plans each Meal Plan according to the eating habits and tweaks it to fit her recommendations.

Contact us now to know more: CONTACT US or Message us on our Facebook page

  • 20
    Jul 20
  • 0

What are Carbohydrates?

Category:Indian Dietitian Online,Nutrition Articles Tags : 
Collage, Noodles, Pasta, Food, Eat
What are Carbohydrates?

Wondering what are carbohydrates? What’s the big deal about Low Carb Diets?
Carbohydrates are obtained from staple diet and provide energy to body. Carbohydrates are the main source of calories in our meal. Carbohydrates are divided in two categories: Simple and Complex. Simple carbohydrates are sugar and starches. Complex carbohydrates are obtained from vegetables, whole grains and pulses. 

Carbohydrates have been targeted by various diet communities as the culprit of obesity. Well, this may be true but “all carbs are not bad’. They have to be eaten wisely. Firstly, differentiate between the simple and complex carbohydrates. Simple carbohydrate energy is obtained from sugar. Other sources are:
Biscuits, Cakes and pastries, Chocolate, Honey and jams Jellies Brown and white cane sugar Pizzas Prepared foods and sauces Soft drinks Sweets and snack bars.

Complex carbohydrates are found in:

  • Barley 
  • Beans 
  • Brown rice
  • Chickpeas 
  • Lentils 
  • Nuts 
  • Oats 
  • Parsnips 
  • Potatoes 
  • Root vegetables 
  • Sweet corn 
  • Wholegrain cereals 
  • Yams

How many calories does Carbohydrates provide?

Each gram of carbohydrate provides 4 Kcal. 

How much carbohydrate does one need? 

Recent studies have shown that excess of carbohydrates which are not used up by the body is converted into fat and stored in the body which is one of the main culprits of weight gain as well as cholesterol problems.

That’s right-cutting carbs can have a three fold benefit.

1. Helps in weight loss

2. Helps in reducing sugar levels in diabetics

3. Helps in reducing the cholesterol levels.

In a low carbohydrate diet, the calories will be made up by fat and protein. 

Which carbohydrates should you skip? 

It is best to avoid the easily digested refined carbohydrates obtained from refined grain flour (maida/suji): white bread, white rice, as well as pastries, sweetened beverages, highly processed foods. These contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. 

Which carbohydrates can you eat? When and if you do eat carbohydrates, it’s best to eat whole grains like brown rice, dalia/broken wheat, poha, oats, barley, millets like ragi rather than refined carbohydrates.


Sweta Uchil

Online Indian Dietitian

  • 19
    Jul 20
  • 0

Celebrities with Diabetes

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Have you been recently diagnosed with Diabetes? Do you feel like it’s the end of the world? 

Most people go into a state of denial and think that ignoring the problem will make it “go away”. 

The truth is, pray as much as you want, but it won’t go away. What you can do however, is accept the situation, learn, and understand the condition, so that with the help of your doctor, dietitian and diabetes educator you can be in better control of yourself and diabetes. 

Keep in mind that you are not alone in this battle, with India on the verge of becoming “the Diabetes capital of the World” there are more than 40 million diabetics in India alone. Diabetes is not restricted to the common man; even movie stars, sports stars, singers and other celebrities suffer from the disease and yet are still able to lead a glamorous lifestyle. 

Celebrities who are also diabetics:

  •  Wasim Akram: The former Pakistani bowler also known as ‘the King of Swing” was diagnosed with diabetes at the age of 30 and was at the peak of his career. Akram apparently could not believe that he could be a diabetic as he thought that only people over the age of 50 and leading a sedentary lifestyle could get it. Eventually, he learnt to follow a strict diet and exercise regimen that was tailor made for him along with daily insulin doses. To his credit he has about 250 wickets which he took after being diagnosed as a diabetic! 
  • Kamal Hassan: Diabetes has not dampened the spirits of this versatile actor and father of actress Shruti Hassan. He tries to balance a hectic schedule and his Type 1 diabetes and even takes out time to encourage other diabetics to take charge of their lives. 
  • Gaurav Kapur: The Channel V VJ, host of Big Switch 2 and actor was diagnosed with Type 1 Diabetes at the tender age of 22. Gaurav now practices yoga and jogs to keep fit, follows a strict diet and avoids alcohol to keep his sugars under control. 
  • Elvis Presley: The King of ‘Rock and Roll’never publically admitted the fact that he was a diabetic and went on leading a high profile life. 
  • Halle Berry: The Oscar winning Hollywood actress was diagnosed with diabetes at the age of 23 when she collapsed on the sets of a TV show. The actress then went on to win numerous awards and even an Oscar in 2001. In 2007, she gave birth to a baby girl. “Diabetes turned out to be a gift,” she says. “It gave me strength and toughness because I had to face reality, no matter how uncomfortable or painful it was.” 
  • Nick Jonas: India’s most famous ‘damad‘ (or Priyanka Chopra’s husband) and singer of the boy band ‘The Jonas Brothers’ was diagnosed with diabetes at age 16. Diet, exercise and an insulin pump that delivers insulin throughout the day is what lets Nick lead as normal a life as possible. 
  • Randy Jackson: The American Idol judge, singer and Grammy Award winning producer was obese, had a family history of diabetes and is an African-American (the 3 major risk factors for diabetes) when he was diagnosed with Type 2 Diabetes. Randy has since then, managed to shed around 45kgs (100lbs) with regular exercise and diet. 
  • Salma Hayek: The actress cum producer was diagnosed with gestational diabetes when she was 25 weeks pregnant with her first child. Though this type of diabetes usually goes away after pregnancy, these people have a high risk of developing diabetes later on in life. 
  • Sonam Kapoor: The actress and fashionista was diagnosed with Type 1 Diabetes at a very young age. Instead of sitting back, she decided to take control of her life. She started eating healthy and with regular exercise lost a ton of weight and is able to keep it under control.

So it’s not just you, even the rich and the famous can suffer from Diabetes. What you need to do is to take a leaf from their book and try your best to control diabetes so that you can lead as normal a life as possible.

At the end of the day-don’t let Diabetes control your life, try to control it!

Sweta Uchil

Online Indian Dietitian

  • 09
    Jul 20
  • 0
Palak and peanut stir fry

Quick and Easy Spinach-peanut stir fry

Category:Indian Dietitian Online Tags : 

Spinach or palak is a powerhouse of nutrition and is an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.

This is a quick and easy recipe that is my go-to when I’m in a hurry or when I’m just feeling too lazy to make an elaborate dish with palak/spinach. I call it my ‘Lazy spinach stir-fry’ which I make often as everyone seems to love it and I never have any leftovers now matter how many bunches of palak I use to make this.

Ingredients for the Easy Spinach and peanut stir-fry:

Spinach/Palak: 2-3 bunches (washed, dried and chopped into small pieces)

Roasted peanuts: 1 big handful (crushed coarsely)

Red chili flakes: 1-2 tsp (or as per heat tolerance)

Olive oil/Ghee/ Coconut oil: 1 tbsp

Garlic: 5-6 cloves (finely chopped)

Salt: to taste

Lime juice: a dash

Method:

  1. Heat the oil in a kadai, add the chopped ginger. Then add the red chili flakes and the chopped spinach leaves and saute on high heat till the water evaporates.
  2. Keep stirring and switch off the kadai when the spinach is wilted. Switch off.
  3. Mix the crushed roasted peanuts and salt.
  4. Add a dash of lime and mix.
  5. Serve the easy spinach and peanut stir fry as a side to rice and dal.

  • 14
    Mar 19
  • 0

Spring Allergies??Asthma??Include this fruit in your diet…

Category:Indian Dietitian Online,Nutrition Articles Tags : 

Pears

Traditional Chinese medicine has for years used pears to help those suffering from lung infections. Just like in Ayurveda, Chinese medicine uses foods to heal certain internal organs and pears are used to dissolve mucus, detoxify, relieve constipation, lubricate the throat in hot weather, regenerate body fluids and relieve coughs.

Researchers in Netherlands conducted a study and found that fruits like pears and apples are rich in a plant compound catechin, which may help protect the lungs from chronic diseases.

Pears are a good source of dietary fiber, potassium and  vitamin C. The fiber found in pear is insoluble, which along with the fructose and sorbitol, makes it an excellent addition for those who are constipated. Pears are considered beneficial in treating inflammation of mucous membranes, lowering high blood pressure, controlling blood cholesterol levels. , and alleviating arthritis and gout symptoms.

 

 

 

 

  • 01
    Mar 19
  • 0

Sukha Bhel (Gluten-free vegan snack)

Category:Indian Dietitian Online Tags : 

Healthy (and Tasty) Snack-Sukha Bhel

It’s 5pm and i feel like having something ‘chatpata’. Hmmm,so what is quick,tasty and chatpata-Sukha bhel!!
If you are wondering why I’ve added “and tasty” in the title,it’s because my husband strongly feels that if I just put it as ‘Healthy Snack’ nobody will want to try it as everyone assumes that anything healthy is not tasty. Not true. You don’t have to pour oodles of ghee/oil/butter to make something tasty. Try out this simple and easy snack,and you’ll know!!
Sukha Bhel-Tossed puffed rice salad (Serves 2)
Ingredients:

  • Puffed rice-2 cups
  • Tomato-1 chopped
  • Onion-1 small (finely chopped)
  • Carrot-1/2 (Grated)
  • Cucumber-1/2(finely chopped)
  • Coriander(cilantro) leaves-a handful,finely chopped
  • Green Chilly-1 finely chopped or 1tsp red chilly powder
  • Chaat masala-1/2 teaspoon
  • Raw mango(optional)-1/2(finely chopped)
  • Salt-to taste

Method:

  1. Put all the ingredients into a big bowl.
  2. Toss well and serve immediately.
  • 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.

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