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Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

Winter is that time of the year when we look forward to celebrating the holidays, curling up by the fire, skiing, and snowboarding in the mountains, and having fun with the family.

It is the perfect time to get cozy and enjoy the beauty of the season. Hence, we have come up with a list of herbs and spices to help you stay warm in this cold chilling weather an have a fun time too:

1. Tulsi

Tulsi is a popular Indian herb. Ensure you include it in your healthy diet plan. A good source of calcium, zinc, iron, vitamin A and C, tulsi helps the body fight all cold borne diseases like cough, cold, sinusitis, pneumonia, etc. It is also a powerful antiseptic and antibacterial agent for various other respiratory and gastric disorders.

Tip: To keep the body warm – add a few tulsi leaves with 1 teaspoon of honey to your tea.

2. Oregano

A well-known Italian herb – Oregano belongs to the Lamiaceae family. Strong in flavor and taste, this ingredient brings warmth to the body. A good source of iron, dietary fiber, and calcium, oregano fights bacteria, relieves inflammation, and regulates blood sugar levels in the body.

Tip: Oregano can be easily incorporated into a wide variety of recipes in either in its fresh or dried form.

3. Saffron

Saffron aka Kesar or Zafraan has traditionally been a go-to winter herb because of its warm nature. It contains more than 150 volatile compounds and minerals like calcium, iron manganese, potassium, magnesium, zinc, and selenium. It not only protects the skin and scalp from the winter dryness but also keeps cholesterol and sugar in check.

Tip: Add a few saffron strands in warm milk and consume it before going to bed.  It’s a great way to stay warm and healthy during winters.

4. Ginger

Ginger popularly known as “adrak” is recognized for its apparent ability to keep the body warm. A natural antioxidant, ginger root enhances the flow of blood to different parts of the body. It stimulates the heart and soothes the respiratory system instantly.

It’s also a great herb to combat common illnesses like cold and cough. Ensure you make ginger a part of your healthy diet plan.

Tip: Grate a half-inch piece of ginger in one cup of water. Give it a boil and simmer it for ten minutes. Strain and sip hot.

5. Turmeric

Turmeric, the golden spice is found in every Indian household. Loaded with medicinal properties it helps you fight various health issues naturally. It manages blood sugar levels, helps control joint pain, provides relief from cold and cough, fights inflammation, and keeps skin supple and healthy.

Tip: Drink turmeric milk to stay warm during the winter season.

6. Cinnamon

Full of flavor and aroma, this humble spice can improve digestion and absorption. Its anti-bacterial properties soothe the lungs, heal infections in the GI tract, and boost metabolism to a great extent.

Tip: Soothe that dry throat by sipping on some cinnamon infused water.

All the above herbs and spices are easily available in the market. Cheap and affordable, these super condiments can give you instant relief from the winter blues!

You can also incorporate the above ingredients in your pregnancy diet plan or your child’s diet plan. Safe to consume, these food items will not only boost the immune system but will also please the tummy with its flavor and taste.

You can also check the website https://kanupriyakhanna.in/ for some healthy diet plans, and food recipes for kids. However, for personalized plans get in touch with the nutritionist & dietitian at https://kanupriyakhanna.in/contact-us/

Categories Everything, Nutrition and Covid, Nutrition Blogs

Home Remedies for Common Cold and Cough

Cold and cough are some of the common winter ailments.  It is caused due to respiratory tract infection or due to allergies. These illnesses usually do not cause much harm to the body, however, it can keep you up all night and make you feel miserable — and sometimes irritated.

The good news is – you can treat cold and cough at home with some natural remedies. Cost-effective and simple, these remedies can alleviate your symptoms and allow you to get back to your routine activities soon.

Keep reading to see what you can try at your home.

• Lemon, Cinnamon, and Honey – Mix a tablespoon of lemon juice, honey, and a pinch of cinnamon together. This homemade syrup effectively cures cold and cough. Lemon and cinnamon help thin out and break up the mucus, while honey gives a soothing effect to the upper respiratory tract.

• Ginger-Tulsi Mixture: Crush a handful of Tulsi leaves and add 1 teaspoon ginger juice to it. Consume the mixture 2-3 times a day. Loaded with antibacterial, antiviral, antifungal, and anti-inflammatory properties, ginger and tulsi can provide you instant relief from cough and cold.

 Turmeric Milk:  Turmeric is found in almost every Indian household. A strong antioxidant – this ingredient helps in treating many health problems. Add a pinch of turmeric with a glass of warm milk daily. It will help you recover from cold and cough quickly.

• Jaggery: Consume plain jaggery or with a glass of warm water. A rich source of iron – jaggery improves the haemoglobin level and increases the oxygen-carrying capacity of the blood.  It will help you get rid of breathing-related issues that occur due to cough and cold.

• Lots of Vegetables: Include lots of vegetables in your healthy diet plan. Vegetables like spinach, cabbage, gourd, beetroot, carrot, red bell peppers, broccoli, etc are immune boosting food items. Loaded with fiber, nutrients, and vitamins – vegetables can help your body regenerate disease-fighting lymphatic cells naturally.

• Hot Soups: Mixed vegetable soup, black channa soup or chicken soup are helpful in chasing away the worst of cold and cough. It acts as a natural decongestant when hot.

That’s not all! Soups satiate your taste buds and help you meet your nutrient intake and fluid intake effectively.

All the above home remedies/ food items are safe to consume. You can also include them in your child’s diet plan or your pregnancy diet plan – to get rid of cold and cough.

Additionally:

• Do not include processed, spicy, and fried food items in your healthy diet plan.

• Drink lots of water (especially warm water)

• Take steam inhalation

• Gargle with salt water

• Get good sleep

• If you have a sore throat or cough that lasts longer than a week – see a doctor.

You should proactively boost your immune system if you want to avoid getting sick altogether. While over-the-counter medicines can lessen the symptoms, a healthy diet plan can help you fight off various kinds of illnesses quickly – without much pain and discomfort.

You can also take an appointment with a nutritionist if you need tips on your diet plan. A nutritionist will evaluate your health and offer you a personalized diet as per your needs.

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Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Exercise Recommendations for People Who’ve Recovered from Covid-19

It is normal to feel weak and tired after you recover from COVID-19 (coronavirus) infection. This may last for up to 6 to 8 weeks. However, being active can help you to recover quicker.

Once you get discharged from the hospital, your aim for the next few days should be to increase your stamina slowly. Regular exercise can help you get back to your normal routine, gradually and steadily.

Mild Exercise can

➢ Reduce breathlessness

➢ Improve fitness

➢ Increase muscle strength

➢ Improve balance and coordination

➢ Reduce stress and anxiety

➢ Increase confidence

Keeping this aspect in mind, we have listed down a few exercises that can be performed at home. Simple to follow, these exercises can help you to recover quickly – both physically and mentally.

Breathing Exercise

COVID-19 attacks the lungs and respiratory system. Hence most people who recover from the virus – experience breathlessness even after being discharged from the hospital. While breathlessness should improve slowly as you take medication regularly, ensure that you also follow a simple breathing exercise regime. It will increase the lung capacity and help restore the diaphragm function.

Some breathing exercises recommended by the WHO –World Health Organization are:

High Side-lying

➢ Lay on the bed sideways. Make sure you are fully over on your side.

➢ Take a couple of pillows to rest your head high.

➢ Resting your upper arm on a pillow may also help.

➢ Knees should be slightly bent

➢ Breathe in and out

Forward Lean Sitting

➢ Sit on a chair or a bed.

➢ Place your feet flat on the floor and rest your hands on the edge of the chair or bed.

➢ Place one or two pillows on your lap in front of you

➢ Lean forwards from the waist with your head and neck resting on the pillow, and your arms resting on the chair.

➢ Relax down onto the pillows as much as possible. Having your legs apart and bent

Note: You can also do this sitting in a chair by placing the pillows on a table in front of you.

  • Breathe in and out

Forward lean standing

➢ Stand erect

➢ Now learn forward on a stable surface

➢ You can also lean your hips against a wall and rest your hands on your thighs.

➢ Avoid raising shoulders or tightening your neck muscles.

  • Breathe in and out

If you are feeling breathless at rest or if you are feeling very tired or exhausted from breathlessness – try the above exercise. It will make you feel better!

Warm-up Exercises

Warmup exercises will help your body get ready for more strenuous activities. It will increase flexibility, lower the risk of injury, increase the blood flow and oxygen, and improve body performance and balance.

Some warm exercises that you can follow at home are:

Shoulder shrugs

➢ Sit on a chair or stand erect

➢ Slowly lift your shoulders up towards your ears and then down again

➢ Relax and repeat

Shoulder circles

➢ Sit on a chair or stand erect

➢ Keeping your arms relaxed – slowly move your shoulders round in a circle forwards, and then backward

➢ You can do 10-15 cycles initially

Side bends

➢ Sit on a chair or stand erect

➢ Keeping your arms by your sides slide one arm, a short way towards the floor. Meaning, just bend sideways.

➢ Come back to the original position

➢ Repeat on the other side

Knee lifts

➢ Sit on a chair or stand erect

➢ Lift your knees up and down slowly, one at a time

Ankle taps

➢ Sit on a chair or stand erect

➢ Take one foot, tap your toes and your heel on the ground

➢ Relax and repeat with the other foot

Ankle circles

➢ Sit on a chair or stand erect

➢ Take one foot, draw circles with your toes

➢ Relax and repeat with the other foot

Apart from the above exercises, you can also do slow walking as per your convenience and flexibility. Ensure you also follow the exercise program or advice given by your doctor or healthcare professionals. Keep in mind that it will take time to get back to your normal. So start slowly and increase your activities gradually. Set realistic targets each week and rest as and when you feel tired.

Things to Keep in Mind:

Do not exercise if you develop any of the following symptoms

  • Fever, dizziness, cool-clammy skin, excessive fatigue
  • Chest pain or palpitations or irregular heartbeat
  • New swelling in your legs

Instead, contact the doctor, immediately. Keep emergency number hands.

Do follow a healthy diet plan, post your recovery. Eat more immune boosting food items and drink plenty of water. If you need a precise diet plan, get in touch with a nutritionist or a dietitian. A certified practitioner will give you concise advice on how and what to eat.

You also visit our website https://kanupriyakhanna.in/  for some healthy diet planscooking tips, meal ideas, etc.

Stay Safe, Stay Healthy!

Categories Nutrition Blogs, Pregnancy nutrition

Diet to Combat Acidity or Acidity Reflux During Pregnancy

Your stomach creates acid, which is necessary to digest the food. However, when the stomach creates more acid than needed, it triggers stomach pain and a slight burning sensation near the chest bone. This condition is commonly called acidity.

Acidity also leads to acid reflux. It occurs when the acid from your stomach jumps back into your esophagus-the tube that carries food from your mouth to your stomach. These acids irritate the sensitive esophageal lining and cause pain and discomfort.

Pregnant women are often prone to acidity. It usually occurs due to the following reasons:

• As the uterus grows, it pushes against the stomach thereby imposing pressure on the stomach, this can cause the stomach acid to backflow.

• Hormonal changes in pregnancy can also cause the valve between your esophagus and stomach to relax. This, in turn, allows the acid to escape up to your throat.

• Lastly, since the body undergoes a lot of changes during pregnancy, there is a slow movement of food. As the stomach remains fuller longer, the chances of acid backflow increases.

Symptoms of Acidity and Indigestion Include:

• Feeling full, heavy, or bloated

• Burping or belching

• Coughing

• Bringing up food

• Sour taste in the mouth

• Pain in the chest or stomach

How to Prevent Acidity

The best way to prevent acidity is to follow an appropriate diet during pregnancy. If you have too much acidity you can incorporate these specific foods into your pregnancy diet plan to manage symptoms of acid reflux.

• Vegetables –Naturally low in fat and sugar, they help reduce stomach acid.

• Ginger – Filled with anti-inflammatory properties, this food item is a natural treatment for gastrointestinal problems. (Note: You can add grated or sliced ginger to recipes or smoothies or drink ginger tea to ease symptoms)

• Oatmeal – An excellent source of fiber – oats lower the risk of acid reflux.

• Non-citrus fruits – Fruits, like banana, apple, melons, pears, avocado, dragon fruit, etc do not trigger acid

• You can consume yogurt or a glass of lemon water.

Food Items to Avoid:

• Eliminate greasy and spicy food from your diet during pregnancy

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Things to Do:

• Wear loose comfortable clothes

• Eat smaller meals at regular intervals. Do not overeat.

• Eat slowly and chew every bite

• Drink lots of water

• Eat 2-3 hours before bedtime

• While sleeping, raise the head high will extra pillows. It won’t allow the acids to reach the lower esophagus

The above diet tips are simple and easy to follow. However, if you need a customized diet plan, and some personal attention – contact nutritionist Kanupriya Khanna. One of the best pregnancy nutritionists in Delhi – Kanupriya can give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

Categories Nutrition Blogs, Other nutrition blog

Healthy Options for Festive Foods

Festivals are incomplete without food. From sweets, drinks to savory dishes, everything is in demand during this season. Hence eating healthy, at this time, becomes challenging.

However, you need not worry! Here in this section, we have listed down some healthy options for festive foods.  Nutritious, yet traditional, these food options will help you stay fit, hale and hearty throughout the season.

Sweets and Desserts

You can enjoy your favorite sweets and desserts by replacing certain ingredients with healthier options.  You can use –

➢ Jaggery, honey, or monk fruit extract instead of sugar

➢ Fat-free milk instead of whole milk

➢ Fruits and nuts as toppings instead of icing sugar

➢ Dark chocolate instead of chocolate

 

Meals

For meals like lunch and dinner, you can follow the below tips:

➢ Eat baked, roasted, or grilled food instead of fried food items.

➢ Amaranth or rajgira is another super food to boost the immune system. It can be used instead of rice in various preparations.

➢ Amaranth flour can also be used to make lavash, baked mathis, papdi. You can eat this immune boosting food  ith hung curd dip as snacks.

➢ You can include quinoa in your healthy diet plan. This super food is rich in protein, fiber, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha, etc.

➢ Opt for whole wheat pasta, soba noodles, etc. Whole grain food is good for health as compared to the starches as it contains high amount of fibre, calcium, iron, fiber etc.

➢ Consume frozen fruit sorbets or yogurts instead of gelato and ice creams; milkshakes, lime juice instead of cola or carbonated drinks.

 

Things to Keep in Mind

➢ Avoid heavy meals since most of us are at home, without any activity.

➢ Don’t skip meals to compensate heavy foods. It can cause acidity.

➢ Have meals 2-3 hours before bedtime.

➢ If you have a small family gathering planned, ensure your meals throughout the day are healthier, lighter and well balanced.

➢ Restrict alcohol and be selective with your drinks. Portion control is of utmost importance.

➢ Drink lots of water and fluids.

By eating healthy and nutritious food you can keep your immunity and metabolism strong. It will not only help you live a healthier lifestyle but will also help you fight the novel COVID-19 virus – that still exists among us.

Finally do no indulge in wrong means to shed to those extra kilos. Instead, take advice from a proper nutritionist or a dietitian.  Kanupriya Khanna is one such dietician in Delhi, who can help you with a healthy diet plan. With innovative recipes, cooking tips, meal ideas, she can help you stay healthy and fit – be it any day, any season.

 

Categories Nutrition and Covid, Nutrition Blogs

Can You Continue Breastfeeding While Being COVID Positive?

Till now, the COVID-19 virus has not been detected in breastmilk. Researchers have collected and tested breastmilk samples (at first lactation) from women who have tested COVID positive during pregnancy. However, these samples were tested negative for the virus.

With studies done so far, it has been said that breastfeeding substantially outweighs the potential risks for virus transmission. Moreover, experts claim that COVID-19 disease is not severe in infants and young children.

As experts continue to learn more about the virus and what kind of risks it poses, health officials and doctors recommend infected mothers to continue with breastfeeding. Infact, as per WHO (World Health Organisation), a mother can breastfeed, even if she develops symptoms of coronavirus infection such as fever or a cough. However, before breastfeeding, mothers need to follow the below instructions, to avoid spreading the virus to her infant.

  • Wear a mask or cloth before nursing
  • Wash hands and sanitize before touching the baby
  • Let someone else in the family, help hold the baby while breastfeeding
  • Routinely clean and disinfect surfaces that are touched
  • Consult doctors regularly, for guidance

Mothers who are infected might feel a little weak due to the illness, however, they can increase their milk production by following a healthy diet plan.

The following food items can be included in the breastfeeding meal plan.

  • Milk and Dairy Products
  • Oats
  • Whole Grain
  • Beans and Legumes
  • Dark Green Leafy Vegetables
  • Spices and herbs like methi seeds (fenugreek), saunf (fennel), jeera (cumin seeds), moti eliachi (black cardamom), ajwain (caraway seeds), etc and ayurvedic herbs like shatavari, moringa, etc can be consumed.

Lastly, one should try to stay relaxed and happy, no matter what. It will not only help increase the milk production but will also help the mother recover from the infection quickly.

Lactating mothers or breastfeeding mothers can also get in touch with Kanupriya Khanna for some lactation diet tips. One of the best lactation nutritionists, she can help you with a good post-delivery diet for breastfeeding.

Categories Nutrition Blogs, Pregnancy nutrition

Role of Diet in IUGR (Intra Uterine Growth Retardation)

Intrauterine growth retardation (IUGR) refers to a condition when the baby in the womb does not grow as expected. It means the baby is not growing at a normal rate inside the womb and is not as big as it is expected to be during each stage of the mother’s pregnancy.

The two types of intrauterine growth restriction or (IUGR) are:

• Symmetrical IUGR: a condition when all parts of the baby’s body are collectively small in size
• Asymmetrical IUGR: a condition when the baby’s head and brain have grown in the expected size, whereas the rest of the baby’s body is still small.

IUGR Causes

IUGR has many possible causes. It can happen if:-

• There is a problem with the placenta – the tissue that joins the mother and fetus.
• There is a problem with the blood flow in the umbilical cord, which connects the baby to the placenta.

Studies also reveal that under nutrition, over nutrition, and improper diet composition impact the growth of the fetus. Conversely, the increased prevalence of processed food/junk food/ alcohol that results in overweight and obesity are considered additional factors for IUGR.

What’s more? The risk of IUGR is high if the mother has certain health problems such as:

• Diabetes
• High blood pressure
• Heart disease
• Kidney disease
• Lung disease etc

Diet in IUGR (Intra Uterine Growth Retardation)

Nutrition plays an important role in the first few months of pregnancy. And eating a balanced diet can go a long way in preventing IUGR. Sometimes when IUGR is due to an inherent problem with the uterus, a proper guided diet plan can help in the following:

• baby’s birth weight can be brought as near normal as possible even though the baby may need to be delivered prematurely
• shorter NICU stay of the infant

For healthy growth and development of the baby, you can follow the below pregnancy nutrition plan.

• All fresh fruits and juices. Ensure you include at least one citrus fruit
Daily Serving: 3-4 (approx)

• Freshly cooked vegetables
Daily Serving: 3-5 (approx)

• Dairy Products: Milk, yogurt, cheese
Daily Serving: 3 (approx)

• Whole grain bread and flour, cereals, crackers
Daily Serving: 3 (approx)

• Lean meat, chicken, fish with low mercury content
Daily Serving: 1 (approx)

• Water: Drink atleast 7-8 glasses of water daily.

In addition, ensure you maintain a moderate weight. If you are too thin or skinny, gaining as little as 4-5 pounds can sometimes be enough to jumpstart your pregnancy phase.

However, if you are wondering how to put all these to good use – contact Kanupriya Khanna. She has had a lot of experience with IUGR babies, not just during gestation but also post-delivery. She will not only help you create innovative food recipes but will also help you maintain the right balance of nutrients in your daily diet during pregnancy.

You can also visit the website https://kanupriyakhanna.in/ for nutrition tips and healthy diet plans

Categories Everything, Nutrition Blogs, Pregnancy nutrition

Dietary Management of Gestational Diabetes

The term gestational means “during pregnancy”. Thus diabetes diagnosed during pregnancy is called gestational diabetes. Globally, around 5 to 7 percent of women are affected by this disease, annually.
If you have gestational diabetes, your insulin and glucose levels are out of balance. This means, either your cells can’t use insulin the way they should or your body isn’t making enough insulin. This condition may cause complications during delivery. Moreover, there’s a higher risk of your baby developing type2 diabetes later in life.

The symptoms of gestational diabetes include:

• Frequent urination
• Frequent bladder infections
• Being unusually thirsty
• Tiredness, blurred vision, nausea, etc

Based on what foods you eat, when you eat, and how much you eat – the blood sugar level in the body changes throughout the day. However, by following a healthy pregnancy diet plan you can keep your blood sugar level in the normal range – within the desired target.

A Healthy Diet for Gestational Diabetes
includes the following food items:

• Grains: Whole wheat, oats, quinoa, millets, amaranth to name a few
• Fruits: Fresh fruits like orange, avocado, berries, apple, pear, etc are a great option.
• Vegetables: All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, broccoli, green vegetables, etc.
• Protein: poultry, fish, eggs, beans, legumes, nuts, and tofu
• Dairy: Low-fat or toned milk, and yogurt
• Fats: Healthy fats such as canola oil, peanut oil, soya bean oil and olive oil. Other food sources of healthy fats include dry fruits, nuts, and seeds.
• Water: If you want to maintain a healthy diet during pregnancy, make sure you stay hydrated throughout the nine months. It will flush out the toxins from the body.
Other fluids that help in maintaining hydration are: coconut water, fresh lime water, soups, herbal infusions, etc

Foods to Avoid
• Blood sugar levels increase when you eat sugary foods. So stay away from sugary foods like cake, desserts, cookies, candy, sweet pastry, soda, ice cream, etc.
• Eliminate junk food and highly processed food items from your diet during pregnancy
• Avoid fried food items. Instead go for baking, steaming, and grilling options.

Things to Remember:

➢ Do not skip breakfast
➢ Eat smaller meals more frequently. It will keep your blood sugar levels stable
➢ Monitor your blood sugar levels after meals
➢ Exercise and meditate regularly
➢ Finally, ensure you talk to your health care provider about any concerns you have about labor or delivery.

Most women with gestational diabetes have healthy pregnancies and healthy babies because they follow the treatment plan of their doctors and dieticians.

The pregnancy nutrition plan mentioned in this section is simple and easy to understand. However, if you are in doubt or require a customized diet plan – get in touch with Kanupriya Khanna. One of the best nutritionist and dietician in Delhi –Kanupriya will recommend you the best nutrition for a healthy pregnancy.

Categories Children Diet, Nutrition Blogs

Growing Incidence of IBS (Irritable bowel syndrome) in Kids

Irritable bowel syndrome (IBS) is a chronic disorder that affects the intestine or colon.  It is also known as mucous colitis, nervous colon, spastic colon, or functional bowel disease.

With IBS, the colon/intestine appears normal, however it does not work the way it should. This disorder usually creates discomfort and trouble with bowel movements.

Symptoms

Irritable bowel syndrome (IBS) usually causes:

  • Constipation
  • Gas
  • Bloating
  • Abdominal pain
  • Cramping
  • Diarrhea or a combination of the above

Globally, about 2% to 24% of kids experience irritable bowel syndrome (IBS) symptoms, with the incidence of it rising. This condition affects boys and girls equally. IBS is not life-threatening; however, it can be a long-lasting problem. Kids with IBS miss school more often. They feel awful and less able to take part in daily activities.

Cause of IBS is not known. Experts suspect that it could be due to genetics, previous history of an infection or trauma.

Management if the disease includes management of the symptoms. A typical plan consists of elimination diets followed by reintroduction of the foods in consideration. It is important to do this under the guidance of a qualified Dietitan.

In general, some foods that may need to be a part of your checklist are as follows:

  • Include vegetables in your child’s diet plan, except for certain cruciferous vegetables such as cauliflower, broccoli, cabbage, and cucumber – since they tend to cause gas and abnormal bowel habits.
  • Serve lots of fruits. Rich in fiber and full of vitamins – fruits enhance the digestive system.
  • If your kid is lactose intolerant, try substituting yogurt for milk.  Else you can try plant based milks.
  • it is important to check for gluten sensitivity.
  • Certain other common allergy causing foods like eggs, nuts, etc may need to be eliminated too.

Say No to Sugary Items

Sugar is an osmotically active compound that attracts water. If the sugar content is increased by the presence of chocolates, candies, bakery items, sweets,  etc, it can exaggerate the symptoms of IBS.

Go Low on Fried Foods

Do not serve too many fried food items. High-fat content food items worsen the digestive process. Consider grilling or baking – for a healthier option.

Lots of Water
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Make sure your kid drinks lots of water. It will improve the bowel movement and will help him/her stay hydrated throughout the day.

Don’t Gorge

When food passes through the gut too quickly, the digestive system can’t keep up.  Hence, ensure your kid doesn’t rush through meals. Make him/her eat smaller meals throughout the day. Rather than 2 or 3 meals, serve 4 or 5 small meals. Make it a habit to serve breakfast in the morning, as this is the meal that stimulates proper bowel movement.

There is no ‘one size fits all’ approach when it comes to diet and IBS, so maintaining a food diary can be beneficial.

You can also consult nutritionist Kanupriya Khanna to get some help. A certified child dietician in Delhi – Kanupriya can give you a customized IBS diet plan, based on your child’s age, gender, and activity level.

Categories breastfeeding meal plan, Nutrition Blogs, Nutrition during lactation

Importance of Breastfeeding in Strengthening Your Infant’s Immunity

Till date, breast milk remains the best meal for the newborn baby for the first 6 months of its life. It gives the child a healthy start from the earliest moments of life.

 Have a read below to understand the importance of breastfeeding:

  • Rich in proteins, fats, carbohydrates, sugars, etc – breast milk contains all the essential nutrients that a baby needs for its growth and development.
  • As per research, breast milk contains ‘Probiotics’ – a substance which in turn serves as a nutrient source for healthy bacteria in the body. This substance not only protects the infant’s gut but also instructs the newborn’s immune system on how to appropriately respond to harmful bacteria.
  • Likewise, breast milk contains lymphocytes and macrophages – substances that produce antibodies. These antibodies boost the infant’s immune system and lower the risk of allergies and other chronic illnesses like gastroenteritis, diarrhea, irregular bowel movement, cold, flu, etc.
  • Some studies claim that breastfed infants stay healthier for a longer period. Such kids are less prone to developing obesity and other lifestyle diseases like diabetes, high blood pressure, cancer, etc – later in life.
  • What’s more? Health experts suggest that children who are exclusively breastfed have higher IQs than kids who are fed through bottles, nipples, and other modern supplies.

Post Delivery Diet for Breastfeeding
If you wish to provide the right nutrients to your baby, have a look at the breastfeeding diet plan below:

  • Dairy Products – Food items such as Milk, Paneer, Cheese, Eggs, etc. are rich in protein and calcium. These food items help form Casein in breast milk – an element that aids digestion and absorption of other nutrients.
  • Green and Leafy Vegetables – Broccoli, Kale, Peas, Mustard Greens, etc are all rich in protein and mineral content. It helps boost the nutritional value of breast milk. Moreover, the fiber present in these food items regulates the mother’s digestive system.
  • Fruits: A good source of vitamin B1, B2, B6, and C, fruits will increase the milk production in the body.
  • Pulses and Legumes – A good source of iron, folate, phosphorous, zinc, and B vitamin -this food can be a good inclusion in the breastfeeding meal plan.
  • Consume water and other healthy fluids – it will help you stay hydrated throughout the day.

Remember: Do not try diets to lose weight immediately. Give your body some time to normalize, before you plan to get back in shape. Ensure you consult a dietician before you make any major changes in your diet plan.

Kanupriya Khanna is one such dietician who can help you with a good breastfeeding meal plan. One of the best nutritionists in Delhi, Kanupriya will help you meet your nutrition needs during the breastfeeding period.

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