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How to tackle high sugar levels post COVID
Categories Nutrition Blogs, Other nutrition blog

How to Tackle High Sugar Levels Post COVID-19?

How to Tackle High Sugar Levels Post COVID-19?

The last few months have been quite overwhelming for all of us. While COVID-19 cases are reducing, the number of diabetic patients is increasing. According to a recent study, 14 out of 630 patients are experiencing consistent high blood sugar level after COVID-19 treatment. This phenomenon is occurring worldwide. Experts are still trying to understand how COVID-19 treatment is causing diabetes among those who didn’t have this disease before.

COVID-19 treatment and diabetes interconnection

• High doses of steroids can be a possible reason for high sugar levels post-treatment. Patients receive intravenous steroids during the initial phase of COVID-19 treatment,

• Later, the steroids are replaced by oral doses and tapered and stopped. This normally reduces the sugar levels subsequently in most patients. But some patients show consistent high sugar levels.

• COVID-19 affects the insulin-producing pancreatic beta cells. The disturbance in these cells can lead to insulin deficiency. It ultimately results in high blood sugar levels.

• Chronic fatigue syndrome, intermittent fever and inflammatory syndrome are other side-effects of COVID-19 treatment.

So, if you have tested COVID-19 positive, and are on steroidal treatment; whether you are diabetic or non-diabetic, get your blood sugar test done.

Diet tips on how to tackle high sugar levels post COVID-19

Avoid simple carbohydrate

Simple carbohydrates are made up of a shorter chain of molecules. It gets digested very quickly. Hence, they produce a spike in blood glucose. Examples of simple carbohydrates are white bread, white flour, white rice, white sugar etc. So, cut down your sugar intake for better blood sugar management.  Eat more complex carbohydrates like oatmeal, whole wheat, quinoa, and other plant-based foods.

Eliminate sweeteners

Avoid sugar, honey and jaggery. Also, avoid food items that contain these sweeteners. It will help you keep your blood sugar in check.

Eat high-fibre foods

Increase the amount of fibre in your diet. It can help you in managing your blood sugar better. Fibre-rich foods also help in reducing cholesterol levels. Inculcate fibre-rich foods like salads, whole grains, nuts and seeds in your diet.

Include protein in your diet

Protein is must-have food in your diet. It helps in managing blood sugar levels. Protein contributes to energy production without increasing blood glucose levels. Some good examples of protein-rich foods are eggs, almonds, fish, soya, etc.

Stay Active (but do not rush back to your pre-COVID exercise program)

Staying active makes your body more insulin sensitive. By staying active you are allowing your cells to use your blood sugar for energy. Do not sit or lie down in one place for a longer period of time. Move around in your home at regular intervals.

Incorporate Pranayama

Pranayama is a proven tool to manage your diabetes.  It has calming effects on our nervous system. Pranayama also reduces your stress levels. Breathing exercises promote blood supply to all parts of your body. It also stimulates insulin secretions.

 

Conclusion- How to tackle high sugar levels post COVID-19

COVID-19 has taken a lot of toll on all of us. High blood sugar is a common side effect after COVID-19 treatment. So, get your sugar level checked to avoid further complications. In case you need any guidance on post-COVID-19 nutrition, then contact Kanupriya Khanna. She is a Senior Consultant Nutritionist & Dietitian with over 18 years of experience. She is titled one of the best dietitians in Delhi. What makes her best is the positive reviews from her patients. So, if you want to have a piece of expert advice on your nutrition post-COVID-19, feel free to contact her.

 

Also read: Diet for COVID Positive pregnant women 

How to take care of your toddler during COVID-19
Categories Nutrition Blogs, Other nutrition blog

COVID-19- How to Take Care of Your Toddler During COVID?

The COVID-19 pandemic has hit the world like a catastrophe and every generation is vulnerable to it.

In this article, we will talk about ways to take care of your toddler during this COVID-19 pandemic. Parenting with COVID-19 can be a challenging task in these times, but your children need a sense of security that they are safe.

 

How to identify stress in toddlers?

Toddlers can’t express themselves clearly, so parents need to look for behaviors that can be an indication of stress. Some of the common behaviors are increased crying, sleeping issues, increased urination or wetting the bed, separation anxiety, bad dreams, increased anger or tantrums and being clingy.

 

Taking care of Children during COVID-19

• Verbal Assurance

Your kids can’t express themselves but you surely can. Reassure your child that they are safe through physical closeness and practicing comforting movements like rocking or swaying.

• Keep your surroundings quiet

Too much noise can irritate your child and increase their anxiety levels. So, try to keep your home quieter.

• Stay Calm

Don’t lose your calm when you are encountering any problematic behavior. They are just experiencing stress; they are not being a bad kid.

• Maintain regular routines.

Creating a regular routine can help with the boredom and anxiety issues. Don’t forget to maintain good eating and sleeping habits.

• Go Out (if it is allowed)

Get fresh air and encourage physical movements

• Say No to Television

Limit your kid’s exposure to television and screen time, and avoid loud sounds.

• Indoor games

Play face-to-face positive and fun games like peek-a-boo and patty cake

• Practice Reading

Practice quiet time reading with pictures and playing with toys

• Family time

Enjoy family time by singing or dancing and listening to music together.

 

What to do if you have a confirmed case or symptoms of COVID-19? 

• Always wear a double mask whenever you come near your child and rinse your hands thoroughly with soap.

• Disinfect the surfaces you touch regularly and if your symptoms worsen, seek medical advice immediately.

 

Conclusion 

Parenting with COVID-19 can be hard, but staying calm and following a routine can really help. Furthermore, during these difficult times, proper nutrition is also vital to keep your child’s immune system strong and fight against this deadly virus. So make sure your toddler is well-fed with home-cooked food with a variety of vitamins, minerals, protein and fiber. In case you need a professional help, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian holding more than 17 years of experience in child nutrition. She is one of the best dietitians in Delhi if you are looking for nutritional advice for children.

 

Also read: Dietary Needs of Adults during the COVID-19 Outbreak

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Dietary Needs for Adults During the COVID-19 Outbreak

Dietary Needs for Adults During the COVID-19 Outbreak: Taking proper care of your diet during this pandemic is extremely crucial. People who are eating a well-balanced diet and keeping themselves well hydrated are healthier with a strong immune system as compared to people who are eating processed and packaged food. But most people must be wondering what is a balanced diet during this pandemic? In this article we will be covering nutrition advice for adults during COVID-19 including what you should eat and avoid.
Dietary recommendations during the COVID-19:
• Eat freshly cooked food, but make sure you don't overcook vegetables as this can lead to
loss of important vitamins.
• Eat fresh fruits, especially ones which are rich in Vitamin C like mango, kiwi, sweet lime,
peach, etc
• Include whole grains like oats, millets, brown rice, quinoa and whole wheat in your daily
diet. Keeping a variety of grains in your diet will also keep your food exciting.
• As we all know; water is crucial for a healthy body. It helps in transporting nutrients in the
blood, regulates your body temperature, eliminates toxins and lubricates your joints. So keep
yourself well hydrated.
• Consume nuts, fox nuts, sprouts, fresh fruits as snacks
• Consume protein foods like lentils and pulses, milk and dairy, eggs, chicken, etc.
The optimum quantities are as follows:
• Fruits = 2 cups (4 servings)
• Vegetables = Eat 2.5 cups (5 servings)
• Grains = 180g
• Meat and beans = 160g
• Water = 8-10 glasses everyday
Dietary Needs for Adults During the COVID-19 Outbreak:
Other recommendations:
Don’t compromise on your sleep and do plenty of physical exercise to stay active.
Maintaining sound mental health is also important to fight against this difficult time. If you feel
your mental health is deteriorating, seek counselling and psychological support from a
trained health care professional.
What you should avoid
• Eliminate foods that are high in sugar, fat and salt.
• Avoid red meat
• Eliminate processed foods with high fat and salt content.
• Eliminate industrially processed trans-fat, and frozen foods as they do not provide any
nutritional value.
• Avoid your intake of soft drinks, sodas and drinks that are high in sugar.

Conclusion
Eating a healthy and well-balanced diet is crucial. But what is equally important is to stay at
home and maintain social distance in public places. Protect yourself from COVID-19 by
wearing masks and washing your hands often. In case of professional guidance, you can
contact Kanupriya Khanna, one of the best dietitians in Delhi who is also a Senior
Consultant and Dietitian with over 17 years of work experience.

Also Read: HOW TO MANAGE EATING DISORDERS AMONG TEENAGERS

breastfeeding
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Do’s & Don’ts of Breastfeeding

Breastfeeding can be an overwhelming experience, especially for new mothers. They often find multiple breastfeeding tips from the internet and from their friends/family which creates more confusion than ever. Some mothers often rely on various breastfeeding meal plans they find on the internet that may not be the most reliable.

In this article, we are going to look at some proven Do’s and Don’ts of breastfeeding.

Do’s of breastfeeding  

  • Start breastfeeding immediately after birth

The sooner you start, the better. Start feeding your baby immediately after birth. Nowadays most hospitals will encourage the first feed right after delivery. Keep trying even if the breastmilk appears to be slow or less. The more you try the more it will get better.

  • Go for warm baths and massages

Warm baths are proven to improve the flow of milk. Take a warm bath or gently apply a hot water bag to your breast before feeding your baby.

  • Recognizing symptoms that your baby is hungry

Sometimes a baby may not cry when hungry. Some other signs of your baby’s hunger include your baby starts pushing out his/her tongue, licking lips, bringing his/her hands near the mouth, etc.

  • Change your baby’s diaper

Multiple studies have shown that babies take the feed better when they are wearing a clean and dry diaper.

  • Prioritize cleanliness

Before breastfeeding, make sure you wash your hands and wipe your breasts with a damp cloth. Repeat the process after every feed. Following the cleanliness procedure will make sure there is no milk residue, sweat, or any lotion on you that could create any health issues in your child.

  • Sterilize

Sterilization is an important step for breastfeeding moms. If you are using breastfeeding accessories like breast shields, breast pumps then make sure you sterilize them properly after every use.

  • Stay hydrated

Drinking plenty of water will make sure that there is adequate milk production to meet your baby’s demands.

  • Take care of your diet

What goes inside your body will go into your baby too. Regular intake of protein and vitamins is important to keep your baby and yourself healthy.

Don’ts of Breastfeeding

  • Initially, breastfeeding can be difficult but don’t give up. Give yourself some time to get used to it.
  • If you experience any pain or sore nipples, then immediately talk to your doctor and get yourself the necessary treatment.
  • Avoid eating painkillers or any other medicines without your doctor’s prescription
  • Your mood can affect your milk flow. So, avoid breastfeeding your child when you are feeling angry, stressed or depressed.
  • Avoid eating spicy food and foods that can cause gas or constipation.
  • Don’t feed any complementary solids until your baby is six months old.

If you need expert guidance on nutrition, and post-natal health then, contact Kanupriya Khanna, a Sr. Consultant Nutritionist & Child Nutrition Specialist in Delhi. She can help you in making your journey more joyful and less worrisome.

healthy diet plan
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Importance of Storing Your Grains and Flours Correctly!

Whole grains and flours play an essential role in our healthy diet plan.  While the shelf life of grains and flour is usually much longer than other food items, it is important to store them correctly, to ensure it is safe from infestation and spoilage.

Here in this section, we bring to you a guide on how to store flours and grains rightly.

• To keep the grains or flours safe, make sure you store them in an impenetrable, airtight container. You can also put a bay leaf in your containers to keep the bugs away. For cabinet storage, sealed containers of glass are the best.

• The fridge is the second-best place where you can store grains and flour. Some health experts recommend storing grains and flour in the freezer for 24-48 hours once it is bought home from the grocery store. It helps kill any bugs or eggs that may reside in the food item. You can later transfer it into a tightly sealed container, as mentioned above. This can be done if the quantities bought are less and you have enough freezer space.

• Ensure the container is stored in a cool, dry, and dark location.

• Do not store these next to other strong-smelling foods or chemicals. Especially flour! The flour is like a sponge –  it tends to absorb whatever it has around. You can determine the freshness of the flour with your sense of smell. A sour, burnt or funny smell indicates spoilage.

• Check floor/storage areas. If you had an insect infestation at the end of last year, make sure you fumigate, sterilize, or thoroughly clean the area and all the containers.

• Never mix your new and old packages. Doing so invites spoilage problems.

• It’s best to mark the date of storage on each food item.  This way you can easily rotate your food stores and use the oldest items first.

To keep grains and flour in the best condition for a longer period of time, you need to bring all the best practices into place. It will help you get the most value out of your stored food item.

If you need help on how to incorporate grains and flour in your healthy diet plan, pregnancy diet plan, or child’s diet plan do get in touch with Kanupriya Khanna. One of the best dietitians in Delhi –  Kanupriya will not help you maintain a healthy lifestyle, but will also give you some food hygiene tips to eliminate or reduce the risk of illness.

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Tips to Have a Normal Delivery 

According to studies 80% (approx.) of pregnant women are capable of having natural childbirth. Normal childbirth makes post-delivery recovery for the mother easier.  However, certain medical conditions and the fear of pain force certain women to undergo C-sections.

So here in this blog post, we share certain tips to help increase the chances of having a normal delivery, though there is no perfect formula or shortcut to have a normal delivery.

• Switch On to Gentle Exercise Regimen

Pregnancy is a great time for moms-to-be to focus on their bodies and start an exercise

program. Just pick your favorite workout wear or any suitable clothing from the market

and start your regimen. Whether you just go for a daily walk or join a workout class – your body and baby will surely benefit plenty. It can help the body muscles to combat the stress of labor pains.  Moreover, exercises that work mainly on pelvic muscles help you to have a normal delivery.

Note:  All exercises need to be done under the supervision of an expert. Wrongly done exercises can harm you and the baby as well.

• Go for a Prenatal Yoga Session

Visiting a prenatal yoga session during your pregnancy is a great idea.

Prenatal or antenatal yoga classes help pregnant or expectant women to be aware of the problems that might occur during childbirth. They educate you on the entire process of baby delivery and labor pain and help you set a clear mindset. Moreover, they teach you asanas that promote easy, less painful and quick normal childbirth.

Note:  All asanas need to be done under the supervision of an expert. Wrongly done asanas can do harm to you and the baby as well.

• Indulge in Household Chores

Find ways to move throughout the day. One way is to indulge yourself in various household chores like cleaning, washing, dusting, doing laundry, etc. By engaging in various household activities you can allow your baby to get into the best position for a natural birth.

• Destress

Motherhood is totally a new role that needs to be learned. Hence it’s important that you keep

the lines of communication open! Don’t keep your concerns to yourself. Communicate with family members, friends, or other women who have already experienced natural delivery. It will not only make you confident but will also give you an extra boost to enjoy the phase of motherhood in a beautiful way.

• Use a Comfortable Sleeping Bed

When you are first expecting, you probably need more sleep than usual.  So be sure you get it right by using a comfortable bed. Put a few extra pillows in the bed with you. According to experts and older citizens, sleeping on your side with a pillow between your legs — with as much of your leg on the pillows as possible — helps create optimal positioning for a baby to turn.

• Follow a Healthy Pregnancy Diet Plan

The food you eat is the main source of nourishment for your baby. Hence, it’s important to consume food that is rich in nutrients. Proper nutrition will not promote your baby’s growth and development but will also help you have a healthy normal delivery.

However, it’s highly recommended that you eat home-cooked food. It will help you maintain a healthy diet plan during pregnancy.

• Drink Plenty of Water

Include plenty of water in your diet plan during pregnancy. Make sure you drink at least 8 -10 glasses of water daily. Water helps your body to get rid of wastes and toxins through urination, perspiration, and bowel movements. Moreover, it promotes natural delivery to a great extent.

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 DelhiKanupriya can help you have a healthy pregnancy.

Finally, don’t worry much about labor pain and how will the normal delivery be. Pregnancy is a beautiful amalgamation of pains and gains – so think about your baby and feel strong and happy.

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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.

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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.

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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.

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