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Categories Children Diet, Nutrition Blogs

Milk an Important Food Item in Your Child’s Diet Plan

Milk is a highly recommended drink for kids. It is especially important for vegetarians as it is an important source of nutrition.

Some of the benefits of milk include:

Vitamin D

While most nutrients might be obtained from various other foods or supplements, vitamin D is rare in vegetarian food sources apart from fortified milk.  Vitamin D prevents neonatal rickets and underweight issues. Hence, it is vital for your kid to consume milk on a regular basis.

Rich in Calcium and Phosphorus

Calcium and phosphorus intake is essential for kids to build and maintain strong bones and teeth. Low calcium intake leads to osteomalacia in children or weak bones.

Phosphorus also plays a vital role in the growth, maintenance, and repair of the body’s tissues and cells. It also helps in the absorption of calcium in the bones along with vitamin D. So all you moms need to ensure you include milk or dairy in your child’s diet plan regularly.

Rich in Proteins

Adults should include milk in their child’s diet plan, as it’s a complete protein source. A normal child should consume about 750 ml of milk or an equivalent amount of dairy to meet their protein requirements.

Vitamin B

Milk contains water-soluble B vitamins.

B complex vitamins like B2 (riboflavin) acts as an antioxidant and helps convert food into energy. Whereas vitamin B12 is vital for neurological function, DNA production, and red blood cell development.

For vegetarians, milk is one of the most important sources of vitamin B12

Selenium

Milk is a good source of selenium. It contains about 8 mcg of selenium per cup.

Selenium acts as a powerful antioxidant. It reduces the risk of certain cancers, helps fight infections, protects against heart disease, and prevents mental decline, thyroid issues, and asthmatic attacks.

Healthy Brain

Iodine is very important for brain development. Moreover, iodine is necessary for a strong nervous system.

Milk is one such good source of iodine. So include milk in your child’s diet plan and let your little one grow to be the smart one that he/she is!

Helps Stay Hydrated

Drinking milk is a great way for your kid to stay hydrated. It helps your kid stay energized even after an exhausting playtime or workout time.

The amount (or glasses) of milk your kid should drink daily primarily depends on several factors like age, height, and whether he/she is lactose intolerant or not.

So if you want to know how to introduce milk in your kid’s daily diet, or debating whether he/she should drink cow milk, buffalo milk, goat milk, or a milk substitute, consider contacting Kanupriya Khanna. One of the best child dieticians in Delhi –Kanupriya will recommend you the best nutrition plan for your kid, as per his/her needs.

healthy diet plan, female fertility nutritionist in Delhi
Categories Nutrition Blogs, Pregnancy nutrition

Effective Treatments and Diet for Perinatal Depression

Perinatal depression, also referred to as maternal depression, occurs during pregnancy or within a few weeks after delivery.

A number of women face perinatal mood and anxiety disorders. It is estimated that 1 in 6 women suffer from this disorder. This illness is influenced by many factors. Some of them are listed below:

  • Physical and mental stress from pregnancy, childbirth, and caring for a new baby
  • Difficult or traumatic childbirth experiences
  • Lack of postpartum support
  • Lack of family or financial support
  • Limited access to healthcare facilities/ treatment
  • Recent exposure to psychological stressors
  • Previous mental illness
  • Hormonal imbalance
  • Genetic predisposition
  • Lacking nutrients or a healthy diet plan

Perinatal depression symptoms include:

  • Mood swings
  • Trouble bonding with your baby
  • Difficulty thinking or making decisions etc

The most effective way to diagnose and treat perinatal depression is by visiting your doctor. They can evaluate your symptoms and advice the best treatment plan for you.

However, you may also follow the below tips at home. It will help you cope with everyday stresses in a better way.

• Exercise

Focus on your body and start an exercise program. Just pick your favourite workout wear and start your regimen. Whether you just go for a daily walk or join a prenatal/postnatal yoga class, your body will surely benefit plenty. Moreover, you will get an amazing feeling after you do your exercise. It will help you to stay in a good mood throughout the day.

• Read for Fun

Pick up a novel or a magazine that’s just plain fun. You can also go online and read some new articles to alter your mood. The point is to truly relax and escape from the stresses for a while.

• Go for a Spa

Take a little time, and treat yourself to a spa to ease those pains and aches. These days

many spas are offering packages for new moms and pregnant women. Whether it’s a massage or a facial, you are bound to emerge feeling rejuvenated.

Note: Remember to check if your spa-consultant is trained in pregnancy/ post-pregnancy spa treatments. The regular spa might not be able to help you much.

• Communicate/ Socialize

This is the best phase of your life, so try to share this time with your spouse, family

members, and friends. Discuss your experiences and feelings with others or with other experienced moms. They will surely understand your feelings and will try to keep you happy in whatever way they can.

• Dress Appropriately and Go On a Date With Your Partner

Dress up and go for a romantic date with your husband. It will help you de-stress and make you happier.

Below are some tips to help hide those bulges:

➢ During this phase try an empire-waisted maxi dress – an ankle-length flowing dress

that you can wear even after the baby has arrived. It’s easy to wear – just throw

it on and you are good to go!

➢ You can also find a big coat that you can wear on your dresses and tops. Just close up 1 or 2 buttons and you are ready to go. Moreover, it keeps you protected and comfortable, wherever you go.

• Follow a Healthy Diet Plan

Make sure you follow a healthy diet plan. As per health experts, food can control/reduce stress in several ways. It will not only boost the body’s energy levels but will also help you stay active and charged throughout the day.

• Consult a Dietician

It’s suggested that the kind of food you take can impact the body’s neural circuits – one that controls emotion, motivation, and mood. So if you are feeling low and want to know which foods act as a stress buster, consult a dietician like Kanupriya Khanna. A female fertility nutritionist in Delhi– Kanupriya will not only help you with a good diet plan but will also help you stay calm and healthy during such critical times.

fertility nutrition,pregnancy diet plan
Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

Diet Tips to Lose Weight After Pregnancy

Weight gain during pregnancy is extremely natural. This extra weight goes away naturally once you deliver the baby. All you need to do is practice a few healthy tips and understand the rhythm in which your body works.

If you are feeling anxious, or simply struggling to cope up with the post-pregnancy weight, have a read below. we have listed down some great tips to help you lose that extra pounds after delivery.

• Set a Workout Plan

Learn some yoga, aerobics, Zumba, etc from the internet. Try doing it 2-3 times a week, depending on your strength. These activities will whip your body back into shape. However, make sure you seek your dietitian or doctor’s advice before you begin your workout plan.

• Drink Lots of Water/Fluids

Include water and various nutritious fluids in your healthy diet plan. It will help you stay hydrated and enable easy weight loss.

• Go for Fiber-Rich Food Items

Include lots of fiber rich foods in your diet plan. Fiber foods slow down digestion, reduce hunger hormone levels and help you stay full for a longer time. For example, a bowl of high-fiber oatmeal with berries on top is a great way to start the day.

• Bake, Broil, Grill, Roast, and Steam

Instead of frying foods, choose other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. These techniques require less or no oil. It will not only cut fats from your diet but will also reduce the risk of many other lifestyle disorders.

• Avoid Eating the Following Food Items

If you want to be honest with your weight-reduction plan, ensure you avoid eating the following food items.

➢ Avoid nut butter as dips

➢ Stay away from too much bread or maida

➢ Avoid ketchup or other sauces and dressings

➢ Don’t eat packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

➢ Avoid junk and processed food items like pizza, burgers, chips, samosa, bhel, vada pav, mayonnaise, cakes, candies, etc.

➢ Likewise exclude aerated drinks, canned juices, ice-creams, etc from your post-delivery diet.

All these food items are generally low in nutrients and high in calories, sugar, preservatives, sodium, and added fats.

• Choose Healthy Substitutes

Include healthy substitutions in your diet plan. Healthy substitutions will not only reduce the amount of fat, calories, and salt in your recipes but will also improve your nutritional content.

➢ For example:

Instead of white pasta, choose multigrain or whole wheat pasta

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

➢ Consume low-fat milk, instead of whole milk

➢ Instead of sour cream use Greek yogurt

➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams

➢ Use jaggery or honey instead of refined sugar as a sweetener

• Don’t Crash Diet

A low-calorie crash diet lacks important nutrients. It makes you feel worn-out and drained throughout the day. Instead, stick to a healthy diet plan It will help you stay fit and energetic all day long.

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape immediately. Give yourself at least a six-eight-month time before you start watching your calorie intake actively.

The tips outlined above will significantly help you reduce weight post-pregnancy. It will boost your immunity and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes to your post-delivery diet plan. A qualified fertility nutrition specialist/dietician like Kanupriya will not only guide you meal by meal, day by day but will also make your post-pregnancy time as pleasant and easygoing as possible.

Categories Infertility Diet, Nutrition Blogs

Probable Causes of Infertility in Women

Infertility is defined as the absence of conception after one year of regular intercourse without the use of any contraceptive. As per studies, around 6 – 7 percent of married women aging 22 to 45 face infertility issues. Moreover, women trying to conceive usually get stressed and upset about how hard it can be to get pregnant.

According to health experts, there are several reasons that may be keeping you from getting pregnant. The most common causes of female infertility are:

• Age
Fertility gradually declines with age and this decline becomes more prominent when you are in your mid-30s. Reasons:

➢ Overall egg count is lower
➢ Eggs have an abnormal number of chromosomes
➢ An increased risk of other health conditions

• Hormonal Changes
Hormonal imbalances are the leading cause of infertility in women. Hormonal imbalance is an incorrect quantity of one or more hormones in the bloodstream. An absence or irregular quantity of one or more hormones can delay or prevent pregnancy – no matter what your age be.

• Unhealthy Bodyweight
An inactive lifestyle, being overweight or underweight can also cause lead to infertility. If you have an eating disorder like anorexia or bulimia or if you follow a very low-calorie or restrictive diet, you might face difficulty in getting pregnant.

Unhealthy body weight affects the menstrual cycle and the quality of eggs. It severely reduces your chances of pregnancy – especially if you are suffering from other disorders as well.

• Unhealthy Uterus
Problems like polyps, fibroids, septum, or adhesions inside the cavity of the uterus, can increase the risk of infertility. Polyps and fibroids usually form on their own at any time, whereas other abnormalities like a septum may occur at the time of birth. Likewise, adhesions can form after a surgery like dilation and curettage.

What can I do to improve fertility?
To keep you at ease, follow the simple steps below to increase your chances of fertility.

Get a Test Done
If you have been facing difficulty in conceiving for more than a year, make sure that you go and get the infertility test done. For better clarity, get a complete body check-up done at your family doctor’s office. Through testing, your doctor can possibly discover what’s preventing you from achieving pregnancy.

Regular Exercise
Along with medication, regular exercise is a must. Daily exercise enhances fertility. It not only helps you maintain a healthy body weight, but it also relieves anxiety & stress, and balances hormones in the blood.

Improve Your Diet
Diet has a big impact on fertility. So make sure you stick to a good fertility nutrition plan. Recent research suggests that certain foods or food groups can increase the chances of fertility in a woman. So, what is the best diet for conception? Read below to know more:

➢ Fruits and Vegetables:

If you are looking for a simple healthy fertility nutrition food – load your plate with fresh fruits and vegetables. Packed with nutrients, antioxidants, and fiber – they help create a healthy environment for eggs.

Tip: Aim for at least 5 servings of fruits and vegetables a day in your diet. Ensure you have a rainbow diet.

➢ Nuts and Seeds:
Nuts like walnuts, almonds, pecans, and seeds like flax, chia, sesame, sunflower, etc offer good nutrition to help you get pregnant. They supply the body with ample protein, minerals, fiber, and essential fatty acids.

Tip: Have a handful of nuts and seeds daily – it will help you stay strong and healthy.

➢ Fish:

Fish like salmon, sardines, trout, tuna, mackerel, shrimps, oysters, clams, crab, mussels, etc boost fertility – thanks to the high levels of omega-3 fatty acids they contain.

Tip: Research suggests women to eat 2- 3 servings of fish each week.

➢ Olive Oil

Include olive oil in your fertility nutrition plan. Olive oil is a great source of monounsaturated fatty acids. A main source of fat in Mediterranean diets, this food item increases the chances of conception in women.

Tip: You can replace your normal cooking oil with olive oil. You can also add olive oil in your salads.

The diet mentioned above should be a good start towards a healthy, well-nourished pregnancy. However, for more such information on fertility nutrition food, or pregnancy diet plan – get in touch with nutrition specialist – Kanupriya Khanna. One of the best female fertility nutritionists in Delhi, Kanupriya can help you have a healthy pregnancy.

Categories Nutrition Blogs, Other nutrition blog

The Truth Behind Diet Foods

When we walk into a grocery store, we tend to pick up those packages that have a ‘health benefit’ listed on them. But in reality, how much of it is true?

This section helps you examine the health impact of diet foods. It will help burst the ‘myths’ that you come across regularly.

Diet Sodas

Myth: Diet soda aids weight loss

Fact: Diet soda is associated with an increased risk of obesity and metabolic syndrome.

Diet soda is essentially a mixture of carbonated water, artificial sweeteners, colours, flavors, and other food additives. As per studies, our bodies cannot break down these ingredients – instead, they stimulate hunger hormones, alter sweet taste receptors, and glucose metabolism –  leading to an upsurge in chronic conditions like obesity, diabetes, and metabolic syndrome.

Moreover, diet soda does not contain any nutrients. Numerous studies suggest that the ingredients used to replace natural sugar might be doing more harm than good, and that’s a scary thought. So, do not include diet soda in your healthy diet plan.

Baked Chips

Myth: Baked chips are healthier than usual chips

Fact: Baked chips aren’t as healthy as they are made out to be!

There is not much proof to support the belief that baked chips are any better than chips that are traditionally deep-fried.

Baked chips are also made with oil, excessive salt, and other additives.  It’s only with advanced technology, that companies have found a way to bake them, rather than deep-fry them. Rest everything remains the same.

Excess salt increases the risk of hypertension and heart problems. Moreover, the chemicals used during processing and packaging these chips tend to build up toxins in the body.

Diet Namkeens

Myth:  Diet Namkeem is safe and healthy

Fact: Diet Namkeen is not at all healthy!

You must know that ‘Namkeen’ isn’t exactly healthy. It contains lots of salt, sugar, artificial additives, and oil. Reducing some of the fat and labeling it as ‘diet namkeen’, doesn’t make it healthy! It still contains plenty of sodium, sugar, and other synthetic ingredients.

So, don’t fall into the trap of believing that you are eating something healthy. Be smart and ensure you exclude this food item from your healthy diet plan.

Quinoa/Amaranth Puffs

Myth: Quinoa/Amaranth Puffs are a healthy snack

Fact: Ready to eat or packed quinoa/amaranth puffs are truly unhealthy in nature. 

Quinoa/Amaranth Puffs might seem like a better snack option, but in reality, they are unhealthy. Infused with artificial colours and flavors and high in calories, sodium, and fat, these ready to eat or packed quinoa/amaranth puffs can cause obesity and other digestive issues.

Moreover, most puffed and popped snacks, undergo some type of processing. They are made with a combination of heat and pressure, to acquire a desirable taste. All of this is not good for your health.

So if you think quinoa/amaranth puffs are immune boosting food items, get your thought process rectified.

Brown Bread

Myth: Brown bread is the quintessential healthy version of white bread.

Fact: Brown bread doesn’t do any good to your body

Brown bread often contains more whole wheat than white bread.  However, in reality, most brown breads still contain refined flour (maida). So it is only marginally healthier than white bread.

The glycemic index of sugar in white bread is 71 whereas in brown bread it is 69! –which means, there is hardly any difference. Besides, brown breads undergo a lot of processing and contain a considerable amount of preservatives. As a result, by the end of it, the slices of bread do not have much nutrition to offer.

As a recommendation, if you suffer from diabetes, or if you have any gastronomical issue – brown bread or white bread is a strict No-No!

Nut Butters

Myth:  Nut butter is a good option to include in your healthy diet plan

Fact: Nut butter offers no nutritional value.

This healthy-looking nut butter contains many unhealthy ingredients. Most manufacturers often add unhealthy oils, salt, sugar, flavorings, artificial sweeteners, and even trans fats to it – all of which are detrimental to our health.

Real peanut butter should contain only peanuts with no added oil or sugar. A pinch of salt is the only acceptable addition. So when selecting your snack, be sure to go for the most natural version you can, where the nut is the main, if not the only ingredient.

Multigrain Breads

Myth: Multigrain bread  is healthier than brown bread or white bread

Fact: Multigrain bread is as bad a brown bread or white bread

Multigrain bread seems healthy since its name implies that it is made from many grains. However, the catch is that even multigrain bread may not be good for your health. Unless it specifies that it is 100% whole wheat or 100% whole grain, there is a possibility that the multigrain bread contains enriched flour or maida.

That’s not all, most refined grains lose 70-80% of their heart-healthy fiber, vitamins, and minerals during the milling process. As a result, your end product – meaning the bread doesn’t contain all the nutrients you actually need. All you are left with are additives and processed flour.

Oats cookies

Myth: Oats cookies are healthy cookie choices

Fact: Oats cookies can never do anything right to your body

Oats cookie is made of enriched white flour which ups the carbohydrate intake ten-fold. Moreover, a lot of cookies get their sweet and snappy nature from lots of sugar, oil, and artificial additives. These ingredients contain a medium GI (Glycemic index) – which means they make your blood sugar level shoot up if you eat too many of them.

What’s more? As per studies enriched white flour can further increase the risk of heart disease.

So before you plan to include oats cookies in your healthy diet plan – hold on a minute….. !!

Diet food items, despite their widespread popularity, are often unhealthy, harmful, and fattening.  So be mindful of what you pick and consume.

Remember, the key to a healthy life is to have the knowledge of what you are eating. If you need guidance on how to choose healthier food options, get in touch with Kanupriya Khanna. A certified fertility nutritionist in Delhi, Kanupriya will make sure you get minimal additives and maximum nutrition through your diet.

You can also visit the website https://kanupriyakhanna.in/ for some healthy pregnancy diet plans and child diet plans.

Categories Nutrition Blogs, Other nutrition blog

Foods You Should Never Refrigerate

A fridge is a necessity to store food, however, its cold chilly temperature can have a negative effect on some healthy favorites.

So here in this section, we have put forth a list of food items that fare best when kept out of the fridge.

1. Banana

Bananas grow in hot climates; as a result, they are unused to the cold temperatures. If they are refrigerated, the enzymes that enable them to ripen are inhibited. This in turn causes the banana’s skin to turn completely black.

The chilled temperature also causes loss of aroma and loss of vitamin C in bananas.

So how should we store them instead?

If you want to include bananas in your regular healthy diet plan –  store them at room temperature, especially when they’re green and not yet ripened.

2. Potato

You shouldn’t be storing raw potatoes in the fridge since it can lead to the formation of acrylamide during cooking. Acrylamide causes cancer in animals and there are fears it could have the same effect on humans.

Refrigeration also alters its sugar content, as a result, the flavour and texture of the vegetable are affected.

So how should we store them instead?

Cool, dark and well-ventilated places are best for potatoes.

3. Onion 

Onions become damp and soggy when refrigerated. Moreover, the cold, humid temperatures convert its starch into sugars. That’s not all! They also skunk up your fridge and make everything smelly.

So how should we store them instead?

➢ Cool, dark and well-ventilated places are best for raw onions.

➢ Sliced or chopped raw onions in salads can be refrigerated in airtight containers, but ensure you consume them as soon as possible.

4. Honey

Honey can crystallize and seize up in cold temperatures. It could hamper the taste and flavour of this syrup as well.

So how should we store them instead?

Room temperature, away from direct sunlight , is ideal to keep this natural sweetener in perfect condition.

5. Coffee Beans

Storing coffee in the refrigerator is a bad idea. Coffee absorbs moisture, odours and flavours from the air around it. It can damage the distinct flavour and taste of your beans really quickly.

So how should we store them instead?

Keep your coffee beans in an airtight container in a dark space such as your kitchen, away from sunlight, heat, steam and moisture.

6. Garlic 

Garlic deteriorates at a quicker pace when stored in the refrigerator – this is due to the added moisture indoors. As a result, even its flavour and texture gets affected.

On the contrary, leftover peeled cloves or chopped garlic will stay in the fridge for a couple of weeks – if stored in small portions. However, this method is not a good option for long-term storing.

So how should we store them instead?

This immune boosting food item is best stored in a dry area at room temperature. Wire or mesh container/basket is the best storage option to allow airflow.

7. Bread

The starch molecules in bread recrystallize very quickly at cool temperatures. This is why, the bread turns stale much faster when refrigerated.

So how should we store them instead?

Recently purchased loaves of bread should be kept in an air-tight plastic bag at room temperature.

The best way to store bread for long periods is to slice it and freeze it. It remains fresh for 2-3 weeks like this. When you want to consume frozen bread, take it out and toast it. Do not thaw.

8. Oil

Oil hardens and becomes cloudy and grainy when refrigerated. While this doesn’t do any lasting damage, it’s a pain to wait for the oil to warm up before it flows properly again. The only oils that you can refrigerate are nut-based oils.

So how should we store them instead?

Always store oil bottles/cans in a dark cabinet in your kitchen.

9. Ghee

Just like oil, ghee hardens and becomes cloudy when refrigerated. Though it doesn’t degrade or damage the quality of the food item.

So how should we store them instead?

Store ghee at room temperature. Opt for airtight glass container or steel pots to store ghee for daily use. Do not let moisture enter your ghee as it will result in spoilage and may promote bacterial growth as well.

Some ingredients simply aren’t made for colder temperatures. So ensure you store your food items correctly. It will not only reduce food wastage but will also give your fridge some breathing space.

If you are looking for tips on how to include these food items in your healthy diet planpregnancy diet plan or child’s diet plan, get in touch with Kanupriya Khanna. A registered dietician in Delhi, Kanupriya will not only offer you a customized diet plan as per your needs but will also help you set new nutrition goals.

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

Apart from regular greens, treat yourself with yellow fruits and vegetables. Luminous and nutritious – these food items not only add a bright color component to the meals but also offer several health benefits.

In this section, we have listed the health benefits of some of the most commonly used yellow foods.

•         Corn

Corn or maize is as healthy as any cereal grain. Rich in fiber, vitamins, minerals, and antioxidants-  this splendidly yellow coloured grain provides several health benefits. It lowers blood sugar & cholesterol level, soothes constipation and preserves healthy glowing skin.

•         Lemon

Lemon is high in vitamin C, a strong antioxidant that enhances the immune system. It is an effective treatment in relieving acidity and morning sickness during pregnancy . This food item should be added to your daily healthy diet plan.  

•         Yellow Capsicum

Milder in taste than the green ones, yellow capsicum is also called sweet yellow bell pepper. Rich in Vitamin A, C, and beta carotene – this vegetable is a real vision-booster. It also enhances the immune system and makes the skin look healthier.

•         Pumpkin & Squashes

Pumpkin and other squashes are a magical combo platter of vitamins A, C, iron, potassium, beta-carotene, and antioxidants. These immune-boosting food items combat diabetes, reduce the risk of cancer, regulate blood pressure levels, and improve eye health significantly.

Additionally, like many other hydrating fruits and vegetables, pumpkin & squashes are mostly made of water (about 90%). As a result, they, support normal bowel movements.

•         Mango

Mango, also known as the ‘king of fruits’ is everyone’s favourite. Unique in flavour, fragrance and taste this super luscious fruit is nutritionally rich and healthy. It contains antioxidants such as quercetin, fisetin, isoquercitrin, astragalin, gallic acid and methyl gallate- all of which are essential to protect your body from different types of cancer.

This summer fruit is also rich in vitamin C and fiber. It aids digestion, controls high cholesterol level, treats pores, and gives a glow to your skin.

•         Banana

This curvy yellow fruit has a rich nutritional profile. A good source of potassium, magnesium, vitamins C, B6, and fiber, this fruit supports heart health, maintains a healthy nervous system and aids digestion. Easily available throughout the year, you must include this fruit in your healthy diet plan, on a regular basis.

•         Pineapple

This delectable tropical fruit is low in fat, rich in vitamins & minerals, and sky-high in fiber, water, and antioxidants. It aids digestion, is anti inflammatory and provides prevention against cancer.

Pineapple is also high in the amino acid tryptophan. This amino acid acts as mood-boosting neurotransmitters. Some studies suggest that regular consumption of pineapple can help control mental disorders.

If you want to have a balanced diet, include some yellow coloured fruits and vegetables in your meals. Radiant and bright, these super immune boosting food items will not only help you stay healthy and fit but will also add a little sunshine to your plate.

You must also include at least one portion of yellow food every day in your child’s diet plan and pregnancy diet plan. For diet tips and ideas get in touch with Kanupriya Khanna.  One of the best nutritionists in Delhi, Kanupriya will help you cash on the health benefits of yellow fruits and vegetables, in unique ways.

What’s more? You can also explore the website https://kanupriyakhanna.in/  to find some pregnancy nutrition plans and food recipes for kids.

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

Red vegetables are a gift from nature.  They not only make food more fun to eat but also offer numerous health benefits. A variety to choose from, each of them add a nutritional value to the dining table. In this section, let’s explore the health benefits of different red vegetables

• Sweet Potato

Vibrant and delicious – Rich in fiber, Vitamin C, Vitamin A, and several other antioxidants like beta-carotene and chlorogenic acid – this vegetable not only improves blood sugar level but also preserves good vision and skin health.

• Beetroot

Dieticians recommend adding beetroot to your healthy diet plan. Beets are rich in many nutrients like anthocyanins, vitamin A, potassium, etc. They not only improve digestion, metabolism, and immunity but also reduces the risk of birth defects during pregnancy.

• Onion

A staple ingredient in many cuisines – this vegetable has many health benefits. Onions are rich in antioxidants, vitamin C, and fiber. The antioxidants in onions not only protect body cells against oxidative damage but also help regulate blood sugar levels.

• Carrots

Carrots are one of the most popular veggies worldwide. An excellent source of beta carotene, vitamin A and C, etc – these much-loved staples protect the eyes from the sun and lower the chances of cataracts. Rich in fiber, this lovely root vegetable also helps you maintain a  healthy weight.

• Red Cabbage

As compared to green cabbage, red cabbage contains 10 times more vitamins, cancer-fighting flavonoids, and a winning amount of antioxidants. Rich in nutrients, this versatile vegetable improves the function of your gut, promotes heart health, strengthens bones and helps fight inflammation.

• Tomatoes

Tomatoes are rich in vitamin C, potassium, folate, vitamin K, and dietary fiber. With 95% water content this immune boosting superfood is known to reduce the risk of heart disease and cancer.

• Red Bell Pepper

Red peppers are high in vitamin A and vitamin C. The combined effects of vitamin A and C create a great antioxidant capacity – and with lycopene in the fusion, red bell pepper becomes a top-notch superfood to prevent many types of cancer.  This vegetable also helps improves metabolic rate, night vision, and iron absorption in the body.

• Red Chili Pepper

Red chili peppers are rich in various vitamins and minerals. They prevents blood clotting, promotes wound healing, lower blood pressure, aid digestive health, and reduce the risk of cancer.

• Red Leaf Lettuce

Aside from adding a burst of colour to your favorite salad or sandwich, this vegetable offers numerous health benefits. Rich in fiber, vitamin K, vitamin A, manganese, folate, iron, and potassium, this vegetable promotes the normal development and function of many vital organs, including heart, kidneys, and lungs. Low in calories, this superfood also promotes weight loss instantly.

• Amaranth Leaves

Amaranth leaves are much superior to most greens. A storehouse of essential phytonutrients and antioxidants and a good source of soluble and insoluble fiber, vitamins, iron and calcium this veggie is helpful for optimal mental and physical health.

Red veggies are loaded with powerful antioxidants, vitamins, and nutrients. So pack your plate with these wonderful food items to boost your daily intake of nutrients. Easily available throughout the year, you can also include these veggies in your child’s diet plan and pregnancy diet plan.

However, if you are wondering how to incorporate them into your day – get in touch with Kanupriya Khanna. A well-known nutritionist in Delhi, Kanupriya will make your diet plan healthy, flavorsome, and appetizing.

Categories Children Diet, Nutrition Blogs

Kids Health During the Pandemic: Myths and Facts

Amidst the virus outbreak, there’s severe panic among parents. A lot of them are relying on fake messages and news that’s being circulated through social media.

So here’s taking a look at some of these misconceptions about COVID-19 and kids health.

MYTH: Kids Will Not Get Infected

FACT:  Kids can get infected. However, they are not as severely affected as adults and senior citizens. But some kids do fall ill. Most children have mild to no symptoms that last only a few days. Inspite of this, do keep your paediatrician informed at all tomes.

MYTH: Mask is Enough to Protect Your Kid

FACT: Kids should wear a mask while stepping outdoors. Mask can protect you from other people that are infected. However, the effectiveness of a mask depends on the thickness of the fabric and the number of fabric layers in the mask.

Points to Note:

• Choose a mask that has two or three layers.

• Mask should cover the nose and mouth completely

• Masks should not be worn by children younger than two.

• Health experts do not recommend the use of face shields alone. Evaluation of face shields is ongoing but effectiveness is unknown at this time.

MYTH: Children are Only Contagious If They Show Symptoms

FACT: The silent carriers or spreaders are ones who are infected with coronavirus but show little or no symptoms of the disease. However, the risk of catching coronavirus is lower for kids who are staying indoors. If the kid is not exposed to other kids at school or daycare, the chances of infection are less. Yet, parents should inculcate good hygiene habits in kids, so that they do not fall ill.

MYTH: Hand Hygiene Practice is Not Sufficient to Protect Your Kid

FACT: Good hand hygiene practice is one of the best ways to prevent the spread of the virus. It can reduce the risk of infections such as cold, flu, and other respiratory, and gastrointestinal illness.

Handwashing can become a lifelong healthy habit if you start teaching your kids at an early age. Teach kids the five easy steps for handwashing —wet, lather, scrub, rinse, and dry. Let them know the key times to wash hands, e.g.

• before and after meals

• after using the bathroom

• after touching pets

• after playing outdoor games

• after blowing the nose, sneezing or coughing, etc

Good hand hygiene practice will not only protect your child from various illnesses but will also boost their self-esteem and confidence.

MYTH: Pets Can Spread Coronavirus

FACT: There is no evidence to date that animals can transmit COVID-19 to humans. There is no proof that the virus can spread from the skin, fur, or hair of pets.  However, animals can spread other diseases to people. Hence it’s always a good idea to wash hands after you touch your pets.

If you have toddlers at home, make sure you follow all the pet hygiene protocols. Keep sanitizers and other disinfectants handy.

Things to Remember:

Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

Meanwhile, as adults and parents, you can work on strengthening your child’s immune system. Here are a few tips that you can follow:

• Include a variety of immune boosting food items in your child’s diet plan

• Include herbs in their healthy diet plan

• Encourage your kid to drink lots of water

• Ensure he/she doesn’t skip any meal.

Understand what works best for your child. Flip through cookery books and magazines or browse the internet to find some healthy food recipes for kids.

You can also talk to Kanupriya Khanna if you need a precise diet plan for your youngster. A well-known child dietician in Delhi – Kanupriya will give you a clear-cut diet plan based on your child’s age, gender, and activity level.

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/

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