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Discover Kanupriya Khanna's expert advice on 10 natural ways to balance your hormones. from this Delhi NCR-based wellness authority.
From kanupriya123
Balancing hormones is crucial for overall health and well-being- Here are 10 natural ways to help balance your hormones:

1- Maintain a Healthy Diet:

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Eat a balanced diet rich in whole foods, including fruits, vegetables, lean proteins, and whole grains-

Include omega-3 fatty acids found in fish, flaxseeds, and walnuts to support hormone production-

2- Manage Stress:

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- Practice stress-reducing techniques such as meditation, deep breathing, yoga, or mindfulness to lower cortisol levels and promote hormone balance-

3- Adequate Sleep:

Adequate Sleep – Kanupriya Khanna, Your Wellness Expert in Delhi NCR. Experience rejuvenation and well-being with expert guidance from Kanupriya Khanna, promoting healthy sleep habits for a balanced lifestyle.

- Ensure you get 7-9 hours of quality sleep each night- Lack of sleep can disrupt hormone production and balance-

4- Regular Exercise:

Kanupriya Khanna engaging in regular exercise in Delhi NCR for a healthy lifestyle.

- Engage in regular physical activity, including both cardiovascular exercises and strength training, to regulate hormones and boost overall well-being-

5- Stay Hydrated:

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- Drink plenty of water throughout the day to support the proper functioning of all bodily systems, including hormone regulation-

6- Limit Caffeine and Alcohol:

Limit Caffeine and Alcohol for a healthier lifestyle, recommended by Kanupriya Khanna, a wellness expert based in Delhi NCR.

- Excessive consumption of caffeine and alcohol can disrupt hormonal balance- Moderation is key-

7- Avoid Endocrine Disruptors:

Avoid Endocrine Disruptors with expert guidance from Kanupriya Khanna, promoting hormonal balance in Delhi NCR. Elevate your well-being with personalized insights on reducing endocrine disruptors for a healthier lifestyle.

- Reduce exposure to endocrine-disrupting chemicals found in plastics, pesticides, and certain cosmetics by choosing natural, organic products-

8- Herbal Supplements:

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- Consider incorporating herbal supplements like maca root, chasteberry, and ashwagandha, known for their hormone-balancing properties- However, it's essential to consult with a healthcare professional before taking any supplements-

9- Maintain a Healthy Weight:

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- Achieve and maintain a healthy weight through a combination of a balanced diet and regular exercise- Excess body fat, especially around the abdomen, can disrupt hormone balance-

10- Limit Sugar Intake:

- Reduce the consumption of refined sugars and processed foods, as they can lead to insulin resistance and disrupt hormonal function-

Remember that individual responses to lifestyle changes can vary, and it's always advisable to consult with a healthcare professional before making significant adjustments to your diet or lifestyle, especially if you have pre-existing health conditions.

In case you need to know more contact Kanupriya Khanna....
Healthy Kids
From kanupriya123
Turning Green into a Toddler's Delight: Tips for Vegetable Victory!

Parents, we understand the daily struggle of getting your toddlers to embrace the world of green vegetables. But fear not! With a bit of creativity and patience, you can transform the dinner table into a colorful and nutritious playground. Here's how:

1.Make it Fun and Colorful:-

Create a vibrant plate by combining different colored vegetables. Arrange them into fun shapes or create a colorful veggie rainbow. The more visually appealing, the more likely your toddler will be intrigued to try them.

2. Get Them Involved in Cooking:-

Let your little ones be your kitchen helpers. When they participate in preparing a meal, they are more likely to feel a sense of ownership and curiosity about the ingredients. Give them simple tasks like washing vegetables or tearing lettuce leaves.

3. Dip it! Dip it Good:-

Kids love to dip! Serve green vegetables with a side of tasty dip – whether it's hummus, yogurt-based dressing, or guacamole. The dipping process can make eating veggies a playful and enjoyable experience.

4. Turn Veggies into Shapes:-

Use cookie cutters to transform vegetables into fun shapes. Broccoli trees, carrot stars, and cucumber circles can turn a regular salad into an exciting and visually appealing adventure.

5. Blend Them into Smoothies:-

Sneak in those greens by blending them into delicious smoothies. Combine spinach or kale with fruits like bananas, berries, and a splash of yogurt. The natural sweetness of the fruits can mask the taste of the veggies.

6. Create Food Adventures:-

Turn mealtime into a culinary adventure. Pretend the veggies are magical trees or superhero fuel. Narrate stories about the exciting journey the veggies have taken to land on their plates.

7. Incorporate Veggies into Familiar Dishes:-

Sneak veggies into their favorite dishes. Add finely chopped spinach to spaghetti sauce or mix grated zucchini into muffin batter. Slowly integrating veggies into familiar foods can make the transition smoother.

8. Be a Veggie Role Model:-

Kids are more likely to try new foods if they see their parents enjoying them. Show your enthusiasm for green vegetables, and they may be inspired to follow suit. Lead by example!

Remember, it's all about creating positive associations with veggies. Be patient, stay creative, and watch your toddlers embrace the goodness of green with excitement!
Weight Loss Tips
From kanupriya123
PCOS or polycystic ovarian syndrome is referred to a condition in which cysts develop on the ovaries. Between 4-20% of women in their reproductive phase of life may suffer from this condition. This condition is characterised by hormonal imbalances, insulin resistance, inflammation, etc. All these together can make weight loss difficult, especially for those women who also have thyroid disorders. PCOS is also the leading cause of infertility in women.

Following are some tips for losing weight with PCOS:

  1. Reducing carbohydrate intake

PCOS is often associated with insulin resistance (35% to 80% cases). In insulin resistance, the cells of the body are unable to absorb glucose from blood in normal amounts, leading to high blood sugar levels. This in turn can lead to higher conversion of sugar to fat in the body and weight gain. Reducing simple carbohydrates intake can directly lead to lowering of insulin levels, thereby reducing carb conversion to fat. At the same time, consuming a low GI (glycemic index) diet reduces insulin resistance and fat storage around the belly area.

  1. Increase protein intake

Protein intake has been shown to improve blood sugar management by giving a feeling of fullness for longer. In addition, it also helps in losing weight. But remember that total protein intake should not exceed more than 40% of total calorie intake, as very high intakes can cause increased stress on the kidneys.

  1. Include nuts and seeds

Nuts and seeds are powerhouses of healthy fats, vitamins and minerals like omega 3 fatty acids, zinc, iron, selenium, etc. Seeds like pumpkin, sesame, flax and sunflower have been shown to bring about a balance between the reproductive hormones.

  1. Reduce sugar consumption

Refined sugar, jaggery, honey all are high calorie foods with high glycemic indices and thus should be avoided. Added sugars also increase weight and insulin resistance. Research also shows that women with PCOS have higher blood sugar spikes on ingestion of sugar as compared to women without PCOS.

  1. Get physically active

Exercise has been shown to help at multiple levels; be it weight loss, improved insulin sensitivity, better hormonal health, etc. Therefore it is important to invest at least 30-40 minutes daily for exercise.

  1. Get adequate sleep

Inadequate sleep increases levels of hormones like cortisol and ghrelin, that increase the feeling of hunger. It also leads to increased inflammation in the body. Our bodies carry out repair of damaged muscles and detoxification while we are asleep. Thus getting enough sleep is an important part of not just your weight loss, but also your health journey.

If you have PCOS and would like to lose weight, or improve your fertility, and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
Dietitian and Nutritionist in Delhi
From kanupriya123
The fast paced world that we live in today, where prices are sky rocketing and there’s less job security, it is difficult to stay completely stress free. With less time on our hands to cook fresh nutritious meals, we tend to rely more and more on pre-cooked foods, take aways and dine ins. This in turn leads to weight gain. With more and more people struggling with their weight and being diagnosed with various life style diseases, it is imperative to understand the relationship between stress, weight loss and weight gain.

There are various ways in which stress plays a major role in your weight gain journey:

  1. Cortisol and weight gain

Cortisol is also known as the stress or “fight and flight” hormone. Every time one is experiencing stress, the adrenal glands release cortisol. Cortisol slows down the metabolism, increases blood pressure and insulin production. Increased insulin production leads to the lowering of blood sugar, which in turn triggers a carving for fatty and sugary foods.

  1. Adrenaline

Acute stress typically leads to the production of the hormone adrenaline. Adrenaline in turn decreases one’s appetite in the short term. However, during prolonged chronic stress, the effect of adrenaline gets negated by the effect of cortisol, which urges your brain to send a signal to eat.

  1. Sleep deprivation

Stress can lead to disturbed sleep or poor quality of sleep. Sleep deprivation has been shown to affect the production of the hormone leptin, which is the satiety hormone and tells our barin to stop eating. On the other hand, insufficient sleep also increases the hormone ghrelin that is responsible for the feeling of hunger, so one may tend to overeat.

  1. Mental health

Emotional eating is a well-documented psychological term associated with eating foods to bring about a feeling of happiness without a physiological need of the body for energy. A person who is stressed and depressed is more prone to indulge in emotional eating, especially of so-called comfort foods like chocolates, chips, etc.

On the flip side, prolonged stress and depression causes feelings of lethargy, anxiety, weakness, etc; all of which make it difficult for one to eat balanced meals, exercise and low self-esteem. As a combined effect, a person tends to gain weight.

  1. Skipping meals

On stressful days it is quite easy to skip meals. Unfortunately one does not lose weight by skipping meals. This is because skipping a meal can make one so hungry later on that one tends to eat whatever is easily available in the least amount of time, for eg: fast foods, etc. If this happens repeatedly, it will lead to weight gain.

If you would like to lose weight and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
Natural Probiotics For Children
From kanupriya123
Probiotics are living microorganisms that when ingested have beneficial effects, especially on our gut flora. the added benefit of including these in your child’s diet is that they are also good sources of vitamins, minerals and enzymes.

Probiotics are normally found in any fermented foods. Usually we need to add certain bacterial cultures to ferment these foods, and these bacterial cultures are beneficial. Remember that these bacteria are sensitive to heat. therefore if you heat any of the following foods, you will lose the probiotic effect of them.

Sources of natural probiotics:

  1. Yogurt: always try to make yogurt at home. The cultures that are used for setting yogurt commercially, generally are different and do not provide any probiotic benefits. You can add yogurt to your child’s smoothies, use as a dip, make popsicles, etc. Remember that frozen yogurt does not have any probiotic effect.

Other good probiotics made from dairy include sour cream, buttermilk, aged or mature cheese.

  1. Tempeh: made from fermented soybeans, it has gained a lot of popularity recently. Some people and children have difficulty in developing a taste for it, but you can make it flavoursome by doing the following: Steam the blocks after chopping it in chunks. You can then marinate them in your own special mix and grill them, or add them in pasta sauce, peas, pulao, casseroles, etc.

  2. Miso: wildly used in Japan in many dishes, it is now finding use in other parts of the world. Use it to add a umami flavour to your soups, curries, dips, etc.

  3. Kefir: it is a fermented drink made from milk. A combination of lactic acid bacteria and yeasts is used for making kefir. There are many flavoured kefir drinks that are now available, but as they contain added sugar, it is better to make it at home or stick to the plain variety. you can easily find the starter culture online to make it yourself at home.

  4. Sauerkraut, kimchi: made from cabbage and some other vegetables like carrots, cucumbers, etc, they can be used in many ways:

    • add to sandwiches, salads, etc.

    • the juice from this can be added to soups and salad dressings

    • add to fruit cups for added sourness and crunch

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
Nutritionist in Delhi
From kanupriya123
According to the Oxford dictionary, a toddler is defined as a young child who is just beginning to walk. babies who are 12-36 months old fall in this category. As a guideline, children in this age usually should be given 3 meals, 2-3 snacks and adequate amounts of water.

There are certain foods that should not be given to toddlers too. In this blog we will look at 7 such foods:

  1. Foods high in salt

Too much sodium is harmful for babies’ kidneys. But it is important to remember that sodium is not just present in salt, but there are many hidden sources of unnecessary sodium that you should keep in mind. Some of them are:

  • bacon

  • chips

  • packaged meals

  • pickles and chutneys

  • crackers

  • baked goods

  • processed meats like sausages

  1. Frozen ready to eat foods

More often than not, frozen foods contain high amounts of sodium. So even though they are easy and convenient, remember that they are not healthy for your toddlers and should be avoided.

  1. Sugar

Sugar in a toddlers diet is completely unnecessary. It does not provide any nutrition and is a leading cause of tooth decay, obesity and other lifestyle disorders. You must also keep in mind hidden sources of sugar like:

  • readymade sauces and dressings

  • curry pastes

  • packaged foods

  • jams and preserves

  • baked goods

  • flavoured yogurts

  • juices

  1. Whole nuts and peanuts

Young children should not be given whole nuts and peanuts simply because they pose a choking hazard. You can give these in powder form, crushed or butter form from 6 months onwards. in case of any family history of an allergy from nuts and peanuts, please consult your physician or dietitian before introducing these.

  1. Raw or lightly cooked eggs

Well cooked eggs can be given to babies from 6 months onwards. make sure that both the white and the yolk are cooked enough so they become solid. Uncooked or runny eggs are the major cause of food borne illness due to Salmonella. Eggs are also a common allergy causing foods so introduce in small quantities and watch out for any allergy type symptom.

  1. Some types of cheeses

Cheese can be introduced at 6 months as they are a good source of protein, calcium and vitamins. But there are a few precautions you need to take:

  • the cheese should be pasteurised full fat cheese like mild cheddar, cottage cheese, cream cheese

  • soft cheeses that use a mould for ageing like brie, camembert, etc should be avoided

  • ripened goat’s milk chases and blue-veined cheeses that are not pasteurised should also be avoided as they may contain listeria, a type of pathogen. eg. Roquefort

  1. Raw shellfish, high mercury fish

Raw shellfish like oysters, clams, mussels, can cause food poisoning and so should be avoided. Fish like marlin, swordfish and shark can sometimes have high mercury content that can interfere with a baby’s nervous system development, thus should be avoided.

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
dietitian in delhi
From kanupriya123
A food allergy is a reaction to the body’s immune system in response to the ingestion of certain foods. The body’s immune system mistakenly recognises the proteins in these foods as harmful for the body. It then launches a series of reactions, or releases certain chemicals; these in turn can lead to various symptoms. A food intolerance does not involve the immune system and thus is never life threatening.

An allergic reaction can be caused even if one ingests very small amounts of the allergen containing food.  The severity of the symptoms depends on the type of allergy. The time taken for the allergic reaction to show up or be identifiable can also vary from a few seconds to a few days.

Some symptoms include:

  • diarrhoea

  • hives

  • vomitting

  • itchy or non-itchy rash

  • eczema

  • difficulty in breathing

  • swelling of the tongue, mouth or face

  • sudden drop in blood pressure

  • anaphylaxis

The top 6 most common food allergies in children include:


It affects almost 2-3% of babies and young children and is one of the most common food allergies. Fortunately studies show that most children will outgrow this type of food allergy as they grow older. If your child is diagnosed with CMPA, then you must avoid the following:

  • milk

  • yogurt

  • cheese

  • cottage cheese

  • butter

  • clarified butter or ghee

  • cream

  • any products made from these

If you are breast feeding mother, you will need to exclude the above from your diet as well until you continue to nurse your baby.

Now a days many formula milk are present that are safe for babies with CMPA. Check with our paediatrician or dietitian for the right formula for your baby.

2). SOY

Soy allergy is most common in children below the age of 3 years. it is most likely that 70% of children with soy allergy will outgrow it as they get older. If your child continues to be allergic to soy, it is important to avoid not juts the apparent foods of soy like, tofu, milk, tempeh, soybean, etc; but also foods like soy sauce, Thai curry paste, etc. Soy is added to many foods and therefore it is important that you read the labels of all packaged foods that you buy.

3). EGG

It is amongst the top three food allergies in children. But almost 65-70% of children will outgrow their egg allergy by the time they are 16 years old. What is interesting is that your child may not be allergic to both egg whites and yolk necessarily, and maybe allergic to either one out of the two. This is due to the fact that the type of proteins present in egg white and yolk are  different.

Avoiding eggs and foods that contain these is the easiest way to avoid an allergic reaction. But sometimes if you know the exact recipe of a food and it does not contain the allergy causing part of egg, then that food may be safe for your child to consume.


Even though peanut is called a nut, it is actually not a nut at all, but a legume. A peanut allergy is again very common and can cause a severe fatal allergic reaction. it is common to find that if a child has peanut allergy, he/she may also have other tree nuts allergies.

The current recommendation is that introducing peanuts early on to a child may be beneficial and provide protection against developing an allergy to it later on. This can be done by introducing it via the mother’s diet while breastfeeding.

Some children outgrow a peanut allergy while others do not.


Shellfish are a group of sea animals like:

  • shrimp

  • prawns

  • crayfish

  • lobster

  • crab

  • squid

  • scallops

Sometimes an allergy to shellfish can be so severe, that even if a child smells the vapours of the shellfish being cooked, it may set off a reaction. Thus, parents of such children are usually advised to always carry an Epinephrine injector pen.


Tree nuts are nuts that grow on trees. Examples include:

  • brazil nuts

  • walnuts

  • almonds

  • pine nuts

  • pistachios

  • cashew nuts

  • macadamia nut

Children with an allergy to any of these should avoid these, but also products made from these, like nut butters, oils, nut milks, nut powders, etc. It is quite possible that if your child has a tree nut allergy, it may remain for life and your child may not outgrow it.

At present, medicine does not have a cure for food allergies. Therefore it is important to be vigilant and take caution while eating out or buying packaged foods. Now a days there are very sophisticated tests available to check for various food allergies. Talk to your doctor or dietitian for recommendation.

KARAMELE is a brand that is based in New Delhi. They specialise in customising foods according to your food allergies and intolerances and are worth checking out.

I hope the above helps you. To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
Dietitian for healthy hair
From kanupriya123
Hair play a vital role in shaping our looks and personality. Many people with thinning hair or baldness, battle low self esteem and confidence. Thus, hair health is an important part of our overall well being.

There are many factors that affect hair health. Some of them are:

  • seasonal changes

  • foods we eat

  • presence of deficiencies

  • physical activity

  • genetics

Let us look at some of the most important foods that are responsible for improving hair growth and minimising un-natural hair fall:

  1. EGGS

The two most important nutrients for hair are protein and biotin, which are abundant in eggs. Biotin is a compound that is essential for the formation of keratin, the main protein found in hair. Eggs also contain a good amount of selenium and zinc, which play an important role in healthy hair.


Berries are a powerhouse of vitamin C. This performs three very important roles in hair health:

  • it is a powerful antioxidant and prevents the hair follicles against damage from free radicals.

  • it is responsible for the production of collagen, a type of protein that makes the hair strong and prevents breakage.

  • it also helps in iron absorption in the body. Iron is also an important mineral for hair growth and health.


Leafy greens include dark green vegetables like spinach, rocket, collard greens, amaranth leaves, fenugreek, etc. As a group these are high in iron, vitamins A and C, and folate. All of this are important for the growth of our hair and prevent excessive hair fall.


Many nuts and seeds are powerhouses of Vitamin E, omega 3 fatty acids, selenium and zinc, along with other micro nutrients. Some examples include: almonds, walnuts, Brazil nuts, flax seeds, pumpkin seeds, sunflower seeds, etc. All of them provide a form of protection to our hair and improve the growth.


Fish like mackerel, salmon, herring, etc are known as fatty fish and they are a great source of omega 3 fatty acids, vitamin D, selenium and protein. Research has shown that vitamin D deficiency can lead to excessive hair loss and therefore eating some amount of fatty fish in your diet is important. For vegetarians or vegans, they can get the same benefit from certain nuts and seeds like mentioned above.


Avocados are a great source of vitamin E which is a strong antioxidant and prevents free radical damage. Thus it plays an important role in controlling hair fall by making the hair follicles stronger.

Remember, that the foods you eat play a major role in the health of your hair. A deficiency or inadequate intake of many vitamins and minerals can lead to excessive hair fall or affect hair growth.

To know more or if you need further help get in touch with me, Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.
reducing stress and anxiety
From kanupriya123
Are you one of those people that overthinks and wants everything to be structured and well planned? Do you make lists of things to do, etc.? It is quite possible that you are prone to becoming anxious and stressful easily. Nutritional Psychiatry is a branch of nutrition that looks at how certain foods can help to improve your mood by reducing stress and anxiety. Small changes daily can slowly but steadily help in creating lasting mental fitness. Let’s look at some of these foods that you should start incorporating in your diet:

  1. Mushrooms:these are rich sources of B vitamins that aid in reducing inflammation as well as anxiety. You can buy any type of mushrooms that are easily available, like: button, portobello, oyster, cremini, etc. Some of them are quite inexpensive too.

  1. Fatty fish: salmon, mackerel, cod, tuna, sardines all fall under this category. These are all excellent sources of omega 3 fatty acids.. Some studies have shown that omega 3’s reduce symptoms of anxiety by reducing the inflammation in the brain. They also help in improving the quality of your sleep.

  1. Nuts & seeds: For vegetarians or vegans, flax seeds, chia seeds, pumpkin seeds, walnuts are all good sources of omega 3 fatty acids that help in reducing stress and anxiety. 

  1. Fermented foods: foods like kimchi, sauerkraut, kombucha, miso and apple cider vinegar help in the growth and nourishment of your healthy gut bacteria. These bacteria in turn are responsible for producing uotp 90% of your serotonin (the happy hormone), thereby suppressing the stress response and reducing anxiety. 

  1. Bananas: this fruit is an excellent source of vitamin B6, which is needed in the synthesis of serotonin and dopamine. It is also a good source of tryptophan, again which is needed for serotonin production. Magnesium, a mineral that is essential for brain function and has a role to play in good quality sleep, is also found in plenty in bananas.

  1. Physical activity: being physically active is very important for your hormone andbrain health. It keeps you energized and aids in better sleep. Going outdoors and being in nature has its own charm of uplifting your mood. 

  1. Meditation and Pranayam: Since ages, our gurus and elders have emphasized the importance of meditation and Pranayam. Now the scientific community has also started acknowledging the benefits of these not just for our physical well-being, but also for our mental health. Any type of meditation that you do is beneficial, so start dedicating a few minutes of your day towards these. 

  1. Chamomile tea: it contains an antioxidant Apigenin that binds to certain receptors in our brains and helps in decreasing anxiety. This same antioxidant also has the ability in initiating sleep. That is why it is recommended that one drinks this before bedtime.

Always remember to read the ingredient list on any products that you buy and consult your physician or nutritionist before taking any supplements. In case  you need any further help with a “GOOD MOOD FOOD DIET PLAN” connect with me, Kanupriya Khanna, one of the best dietitians and nutritionists in Delhi.
best Dietitians and Nutritionists in Delhi
From kanupriya123
Professionals today think they cannot afford to waste any time on mundane things like eating. With all the deadlines and meetings, and what not; food tends to take a back seat in our lives. What we forget is that to be able to be productive, increase your output and be better able to concentrate; it is important to have a full tummy. But just a full tummy is not enough in the long run. To be healthy and to not miss too many days from work due to ill health is equally important. For that there are a few things you can do to remain fit and healthy. Just a few simple choices that you make can make all the difference between being healthy and unhealthy.

1. Eat a high protein breakfast

Are you usually always running late for work in the mornings? Do you often skip breakfast or grab just a coffee on the way? Do you know that skipping breakfast has been linked to various lifestyle disorders like diabetes and obesity?

Eat a healthy breakfast that is high in protein and good fats. This will not just energise you for what is to come, but also sustain you for a long time. Some examples include: whole grain sourdough with eggs and avocado, overnight oats with berries and nuts, fruit smoothies with yogurt, nuts and seeds, nut butter and granola parfait, etc.

2. Stock your pantry with healthy snacks

Always stock your pantry with healthy snacks when you’re grocery shopping. This way, even if you’re running late, you can grab these and have them on the way, or in-between, whenever the hunger pang hits you. Some good options include: trail mixes, sugar free granola bars, Karamele cookies and other snacks.

3. Schedule lunch meetings

Usually eating and working is never a good idea. Research shows that for the food to be properly digested, you must concentrate on the food and not be distracted by some other activity like reading or watching television. But this is not true when it comes to eating in a social gathering.

This is also a good way to ensure that you don’t skip your midday meal and at the same time you get to network.

4. Drink plenty of water

With over 70% of our bodies being made up by water, it is one of the most essential nutrients that we need for survival. Dehydration is a cause of several mild and severe health issues depending on the degree of dehydration. Some of these include:dizziness, headaches, tiredness, seizures, kidney problems, etc.

The easiest way to ensure that you drink enough water and do not forget is to keep a bottle of water on your desk as a reminder and ready reckoner of how much you’ve consumed in day.

5. Choose quality

Avoid or restrict the consumption of refined sugar and fried foods, or foods with high salt content, preservatives, additives, etc. Limit your alcohol intake and quit smoking.

When eating out choose a good dining option that will give your healthy options to choose from, rather than fast food places. Stick with grilled, steamed, or baked options instead of heavy curries or fried foods.

 6. Importance of meal prep

 The first and most important step in this is to shop wisely for your groceries. Make sure that majority of your shopping includes fresh produce, grains, pulses, lean meats, etc. Stay away from processed meats, packaged foods. These will frequently contain preservatives, etc.

Set aside some time on the weekends to make your meals in advance for the rest of the week. Portion these out in containers that can be easily refrigerated or frozen, which you can grab on your way out.

Remember that small changes will go a long way in ensuring that you remain fit and healthy for a long time. This will also benefit your work life in the long run.

To know more, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.
From kanupriya123
The human digestive system is responsible for providing the body with all vital vitamins, fats, carbohydrates, and amino acids that help in keeping the cells functioning. But our digestive system is very complex, even small negligence towards our digestive system can put us on the verge of having digestion problems. Some occasional digestion problems are constipation, heartburn or reflux, nausea and vomiting, bloating, etc.

So, it becomes very important to take care of our digestive system to have a healthy life. You can do it by following some precautions and making small changes in your daily lifestyle.

Tips to improve your digestion

Staying hydrated  

It is very important to maintain an adequate amount of water level in your body. Although there is no fixed quantity of water intake as it differs from one person to another, on average drinking around 2-3 liters of water, every day is recommended.

If you find it difficult to drink enough water daily, you can try other water-based options like herbal teas, coconut water and infused water. Fruits and vegetables rich in fluid like tomatoes, cucumber, watermelons, and oranges should also be consumed.

Managing Stress  

During stress, your body releases some stress hormones like corticosteroids and adrenaline which indirectly affect your digestive system. Therefore proper management of stress is very important to save yourself from digestive issues.

It can be done by:

-Doing some yoga or exercise daily.

-Doing meditation

-listening to music

- Good quality and quantity of sleep

Eating fiber-rich foods  

Consuming a high-fiber diet like vegetables, fruits, beans, nuts, and whole grains can reduce your chances of constipation. It not only helps you in improving your digestion but also helps in maintaining a healthy weight, managing cholesterol and blood sugar levels of your body.

Chewing food properly improve Digestion   

Proper chewing of food breaks down the food into smaller pieces thereby improving digestion and subsequently absorption of nutrients.

Considering lifestyle habits   

Unhealthy lifestyle habits that can affect your gut include:

-Late-night eating: Eating your meal late at night and then instantly lying down to sleep causes heartburn and reflux. Therefore it is very important to avoid eating late at night. It also leads to weight gain.

-Alcohol and smoking: If you already have digestion issues and have a habit of smoking and drinking alcohol then you should know that it may create more risk of stomach ulcers and gastrointestinal cancers.

Lactose intolerance   

Dairy products contain a natural sugar known as lactose. It is better to avoid lactose-based foods like milk and milk products if you are intolerant to it.

Limiting high-fat foods   

To improve your digestion you must limit the foods that can trouble your stomach and digestive system. Avoiding soda and deep-fried foods (French fries, chips, fritters) can be of great help.

Taking gut bacteria-friendly foods  improve digestion

Taking gut-friendly foods can also improve your digestion. These are also known as probiotics and prebiotics.

Probiotics are live bacteria that occur naturally in the food and are good for your digestion. Foods that contain probiotics naturally are Kefir, kimchi, yogurts, sauerkraut, etc.

Prebiotics are dietary fibers that allow the gut bacteria to produce nutrients for the colon cells leading to a healthier digestive system. Garlic, onions, bananas, and chicory roots are certain foods that are the source of prebiotic fiber for your body.

Spices and herbs   

Some spices and herbs can help in improving digestion by stimulating the liver and activities of certain enzymes responsible for the digestion of food in your body. You can add spices and herbs like ginger, cardamom, turmeric, fenugreek, and various others to improve your digestion.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.
From kanupriya123
Healthy eating is essential for a healthy and active lifestyle, but it can be a challenge when you have a busy schedule. With work, family, and other commitments, it can be difficult to find the time to prepare nutritious meals.

Tips to make healthy eating a part of your life

•Plan ahead - One of the keys to success when it comes to eating healthy with a busy schedule is planning ahead. Make a meal plan for the week, and do your grocery shopping accordingly. Having a plan in place will help you to avoid the temptation of ordering take-out or grabbing unhealthy snacks when you're short on time.

•Meal prep - Try preparing individual ingredients rather than completely assembled meals to maintain some variation in your meal preparation strategy. In this manner, you can combine them in various ways and maintain a sense of freshness throughout the week.

•Healthy snacks in hand - Having healthy snacks readily available can help you to avoid the temptation of junk food when you're on the go. Keep a stock of fruit, nuts, and other healthy snacks in your office, car, or bag to munch on when you're feeling hangry.

•Use of leftovers - When you're pressed for time, having frozen or canned options on hand might be a lifesaver. These choices are just as nourishing and have the advantage of being less expensive and perishable.

•Time management - Make a note in your calendar or planner. Include time slots to remind yourself to have a snack or a meal if you are the type of person who loves to schedule everything on your agenda.


This reminder will make it easier for you to remember to eat even when you are rushing about or doing homework. After many hours of arduous work, taking a snack break will also assist you to relax and take a break.

•Use a slow cooker - Another useful appliance for those who are busy is a slow cooker. It allows you to start cooking dinner in the morning and having it ready when you get home from work because it keeps your food warm for hours (or more) after it has finished cooking. That saves so much time!

•Keep it simple - Maintain a simple, easy approach to meals, using the balanced plate concept as a nice overall dietary guideline. Aim to include portions of each food type at main meals that are roughly the size of a palm for protein-rich foods, a fist or less for starchy carbs, a few handfuls of vegetables, and a thumb for fat-rich foods. Meals may be less satisfying and nutritionally diverse if one or more of these ingredients are missing.

•Healthier choices in restaurants - Whenever you don't have enough time to prepare a meal at home, you might be tempted to dine out. Make sure to finding and order a healthier option at the restaurant. It is simpler than you might imagine. Pick dishes that are mostly composed of veggies, healthful grains, and lean protein.


To make a balanced meal, think about including a variety of side dishes. Pay attention to the offered portion sizes as well. You shouldn't feel pressured to consume the entire amount on the plate because quantities at restaurants are frequently too large for one person to consume. Consider sharing a meal with a friend, requesting a reduced serving, or putting half of the plate in a to-go box for later to prevent overeating.

•One pot wonders - Try making a one-pot dinner instead of using multiple bowls, pots, and utensils to create a meal! This simple meal method eliminates the need to plan what sides to prepare in addition to your main course because your single dish will have grains, vegetables, and protein. The oven or stove can do the majority of the job with quick prep, and cleanup is simple.

•Pack lunch - Packing your lunch is an excellent way to control what you eat, and it can save you a lot of money compared to eating out. Make sure to include plenty of fruits, veggies, and lean protein in your lunch, and try to steer clear of processed foods, sugary drinks, and high-fat snacks.

•Be flexible - Always be flexible when it comes to eating properly. Do not punish yourself if you err and choose a bad course of action. Just resume your food plan again.

Eating healthy with a busy schedule takes a little bit of planning and preparation, but it's well worth the effort. By following these tips, you can ensure that you're fueling your body with the nutrients it needs, even when you're short on time.

Connect with Kanupriya Khanna who has been working in this field since 2003. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.
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