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Categories Nutrition Blogs, Other nutrition blog

Healthy Options for Festive Foods

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

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

Sweets and Desserts

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

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

➢ Fat-free milk instead of whole milk

➢ Fruits and nuts as toppings instead of icing sugar

➢ Dark chocolate instead of chocolate

 

Meals

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

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

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

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

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

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

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

 

Things to Keep in Mind

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

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

➢ Have meals 2-3 hours before bedtime.

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

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

➢ Drink lots of water and fluids.

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

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

 

Categories Dietician, Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Food Hygiene Tips During Corona Virus Disease Outbreak

The COVID-19 outbreak has not only affected the entire human race mentally, emotionally, and economically, but has also affected people’s relationship with food. In such a situation people are enforced to follow food hygiene principles to eliminate or reduce the risk of illness.  And so, to give you a helping hand, we have compiled some food hygiene tips to help you maintain a healthy lifestyle amidst this infectious atmosphere.

Stock Your Kitchen Wisely
Be a smart shopper! If possible, try to stock your kitchen with non-perishable food items like lentils, pulses, cereals, flour, rice, oats, pasta, dry fruits, nuts, and seeds, etc. These immune-boosting food items will last for a longer time and will also limit your trips to the store.

Keep Washing
Groceries must be washed thoroughly with clean water after they are brought home from the market. But, before washing the groceries, do wash your hands with soap and water for 20 seconds. Also, as a practise, always wash your hands before cooking and before eating.

Keep Perishable Items Refrigerated
Meat, poultry, fish, eggs, and dairy products (milk, cheese, yogurt, etc) are perishable foods that spoil easily. These foods (raw or cooked) should be stored in the refrigerator without fail. You should store certain vegetables and fruits in the refrigerator to avoid spoilage.

Pay Attention to Product Expiry Dates
Before you start cooking innovative food recipes for kids and other family members, make sure you check the expiry dates on all the food products. The expiration date is the date until when the food maintains its microbiological and physical stability. The expiry date also determines the usable life of a food product, both in terms of safety and quality. Hence, it’s important to use that food before the expiry date.

Dispose Kitchen Waste in an Appropriate and Sanitary Manner
Disposal of kitchen waste is very important else it becomes a prime base for insects, pests, and bacteria. Empty your kitchen waste-bins at regular intervals to avoid any kind of infections or diseases. Segregate kitchen waste into wet and dry waste, and appropriately discard them.

Use Clean Utensils and Other Appliances
Use clean utensils and appliances like food processors, blenders, eggbeaters, etc.  Use a proper dishwasher liquid to get them cleaned. If possible, keep two cutting boards – one for meat/chicken and one for fruits and vegetables. Clean and rinse them thoroughly after each use.

Maintaining a healthy routine and building up a strong immune system has become the need of the hour. So if you are looking for a dietician or a nutritionist who can help you with a healthy diet meal plan – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi – Kanupriya can offer you nutritional guidance and tips to help you live a healthy lifestyle.

Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Tips to Eat Healthy During the Lockdown and Maintain Weight

 Worried about your fitness and weight during the lockdown? Here’s what you can do:

Follow A Routine
It is important for your body to know that it will get food at regular intervals so that it does not go into a fat storing mode

Sleep Well
Sleep disruptions affect the hormone secretions in your body which can affect your metabolism and ultimately weight

Hydrate
Include water and various nutritious fluids in your healthy diet plan. It is very important to stay hydrated throughout the day. It keeps your mind and body both fresh as 70% of our brain and body is water.

Exercise
It is tough to exercise when you are stuck indoors, but it’s very important to keep moving. Learn some yoga, aerobics, Zumba from the net and dedicate 40mins daily to keeping yourself fit

Eat Mindfully
This is probably the toughest to do especially when kids and husbands are home all day, every day. Always look for simple yet healthy recipes. It can also mean another way of cooking the same foods that make them healthier.
For example:  If your kid wants to eat French fries; bake them instead of frying. Do prepare creative food recipes for kids and behold you have a healthy version of the same old comfort food at no extra cost.


Include a Variety of Immune Boosting Foods and Cuisines in Your Healthy Diet Meal Plan to Keep Boredom at Bay
Here are some food ideas:

  • Bean burger tikkis (roasted)
  • Parantha pizzas
  • Lettuce spring rolls
  • Spinach and pesto pasta
  • Baked veg or non veg au gratin
  • Hung curd dip or hummus with fruit and veggie slices

Avoid Eating the Following During the Lockdown:

  • Nut butters as dips
  • Fried snacks (almost everything that we consume can be baked, grilled or cooked in an air frier)
  • Too much bread or maida
  • Ketchup or other sauces and dressings (they’re hidden stores of sugar, preservatives and sodium)
  • Packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

If you need more such diet tips get in touch with Kanupriya Khanna. One of the best pregnancy nutritionist and child dietician in DelhiKanupriya can give you precise diet tips to help you stay healthy during the lockdown.

You can also visit her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

 

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Categories Everything, Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Immunity Boosting Foods

While the novel coronavirus continues to spread, it’s important that you boost your immune system to stay healthy. In this section, we have listed down 6 foods that are good to boost the immune system.  Include them in your health diet plan to ward off various illnesses.

1.Yogurt:
Yogurt is good immune boosting food. It contains vitamin b12 which is needed for producing infection-fighting white blood cells
Yogurt is also a good source of probiotic bacteria, which can promote good digestion & immune system function.
Tip: Get a clear glass and layer yogurt, fruit & whole-grain cereal or granola. Try dipping fruit slices into vanilla yogurt for a protein-packed snack.

2.Spinach
Spinach is yet another strong immunity food. It is packed with Vitamin C that is a powerful antioxidant.
Spinach delivers folate and iron that boost the immune system and prevent anemia.
Spinach also helps in the regeneration of antioxidants like Vitamin E in the body, which helps fight infections.

3.Oats
The fibre, beta-glucan, found in oats helps boost our infection-fighting blood cells.
Oats contain selenium and zinc, two essential nutrients important for fighting infections and to stay healthy.
To boost your immunity include KARAMELE’s OAT PROTEIN BARS in your healthy diet meal plan.

4.Ginger
Strong antioxidant that has been shown to naturally boost the immune system.
It contains tons of vitamins, some of which are magnesium, iron, zinc, and calcium.
Ginger helps kill cold viruses and has been said to combat chills and fever.

5.Sweet Potato
Sweet potatoes are an excellent source of beta-carotene, which can be converted to vitamin A. It helps support your immune system and gut health.
Sweet potatoes are a rich source of fibre. It also contains an array of minerals including iron, calcium, selenium.
They are also a good source of most of our B vitamins and vitamin C

6.Watermelon
It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.
To get the most glutathione in your watermelon, eat the red pulpy flesh near the rind.
If you are looking for more such tips get in touch with Kanupriya Khanna.

Kanupriya is one of the best child dietician and pregnancy nutritionist in Delhi. A certified practitioner, she is the one who will give you honest, clear and concise advice on how and what to eat.

You can also visit her website at https://kanupriyakhanna.in/ for some healthy diet plans and food recipes for kids.

Categories Children’s nutrition:, Other nutrition blog

Cow Milk Vs Plant-Based Milk

While traditional cow’s milk still dominates the market, research shows the demand for non-dairy, plant-based milk is growing significantly.

One of the prime reasons why most people prefer plant-based milk products is to avoid symptoms of cow milk protein allergy or lactose intolerance. Moreover, folks believe plant-based milk is more ethical, sustainable, and healthy as compared to cow’s milk.

In this section, we have listed the benefits of drinking plant-based milk products and cow’s milk products. The taste and nutrition of different milk vary considerably, so it might take a while to find the one that’s best for you.

Cow Milk

Cow milk is the primary animal milk consumed by humans. It is high in protein, vitamin B, vitamin D, various minerals, and antioxidants. Cow’s milk mimics human breast milk more closely than any other type of milk; and thus remains the most popular type of milk.

Since cow’s milk promotes overall growth and development, it’s vital to include this in a child’s diet plan and pregnancy nutrition plan.

Popular Plant-Based Milks

Soy Milk – produced by soaking and grinding soybeans
Soy milk is the most common substitute for cow’s milk. Whenever a child or adult is diagnosed with CMPA (cow’s milk protein allergy) or lactose intolerance, this is advised.

Compared to almond milk and coconut milk – this plant-based milk has the highest amount of protein per serving. Most brands of soya milk are fortified with calcium and vitamin D in order to increase the nutritional value of the drink.

Oat Milk – made by blending water and oats
Mild and creamy in flavour – oat milk provides more riboflavin, or vitamin B-2, than cow’s milk. However, this milk has the highest amount of calories and carbohydrates of all plant-based milk varieties. Since oat milk contains natural sugar, it can be easily included in a child’s diet plan or a pregnancy nutrition plan.

Almond Milk – made by blending almonds with water
Almond milk is one of the most widely consumed plant-based milk variety. Lightly sweet with a very slight nutty flavour – this plant-based milk is vegan and naturally lactose-free.
It’s low in calories and contains no saturated fat.

Coconut Milk – made of water and coconut cream
Coconut milk is high in saturated fat. It has some protein, but does not provide a significant amount of vitamins or minerals. It is delicious and has almost no cholesterol. The biggest drawback of coconut milk is the flavour of coconut. In case one does not cherish the coconut smell, it can be difficult to consume it.

Pea Protein Milk – made from yellow peas
Pea milk or Ripple milk, is the newest plant-based milk. It is vegan, soy-free, nut-free, gluten-free and lactose-free. It is a good source of protein and omega 3. It is also fortified with some nutrients. Creamy and light – it is marketed as a more environmentally-friendly alternative to almond milk.

All these milk varieties are easily available in the market. The many types, brands, flavours, and quality of milk can make it overwhelming to select something that tastes good and that contains adequate nutrition. However, if you need precise information on which type of milk can be included in a pregnancy diet plan, lactation diet plan or a child diet plan, consult a qualified dietician. Depending on your needs and cravings a recognised dietician will give you honest, clear and concise advice on your desired diet plan.

Categories Everything, Other nutrition blog

Dietary precautions to be taken during monsoon:

From Kanupriya’s Desk:

The monsoons have arrived in all their splendour. We all have got a respite from the blistering heat. Everything is green, fresh and beautiful. What better way to enjoy this weather than to indulge in our favourite foods, be it coffee with cookies, tea with a hot snack, etc.

But, this is also the weather when food and water borne illnesses like diarrhoea, typhoid, etc. are at their peak. It thus becomes very important to take certain precautions during this season when it comes to preparing, eating or storing foods.

Let’s take a look at some of the precautions:

  1. Food borne diseases and infections through water are very common in this season. So, make sure the water you are consuming is filtered and treated properly.  Drink only bottled water if outside.
  2. Take care when storing left over food. This is because, due to the high moisture content in the atmosphere, bacterial and fungal growth is very common during this season. Store any left over food in air tight containers and at low temperatures or in refrigerators.
  3. Avoid eating chaats, snacks, cut fruits and juices from roadside vendors. If you are eating out make sure the place you have chosen.
  4. Raw vegetables, meats and fruits must be washed carefully and thoroughly  before cooking or eating.
  5. Leafy vegetables like cabbage, spinach, etc. should ideally be washed in salt water before cooking to kill the germs.
  6. While traveling, it is best to eat whole fruits like peaches, pear, bananas and carry home cooked food during travels.
  7. Large quantity of fruits and vegetables should not be stored in the fridge as they tend to rot very soon.
  8. Always keep cooked  food covered and it must be consumed as soon as possible.
  9. keep raw and cooked food separately,  both when preparing and storing.
  10. Keep chopping blocks and worktops scrupulously clean.
  11. Meat should not be stored in the fridge above other foods. This is because if it drips, it can contaminate other foods, leading to food poisoning. It is best to store meats in air tight containers and in a separate shelf in the fridge.

Follow these guidelines to remain safe and healthy during the monsoons! Remember, prevention is better than cure.

 

Categories Other nutrition blog

Sugar tax

In Philadelphia, USA, sugartax was implemented in January 2017. A study was carried out recently (published April 12, Am J Prev Med) on the effects of the sugar tax on consumption of sugarydrinks. This is what they found:

Consumption of soda was 40% lower after the first 2 months of the tax implementation. The daily consumption of energydrinks was 64% lower, and the 30-day regular soda consumption frequency was 38% lower.

Philadelphians were also 58% more likely to drink bottled water every day.

There’s enough evidence to suggest that consumption of sugary drinks not only leads to weight gain, but also higher risk of diabetesheartdisease and toothdecay.

This study strengthens the need for implementation of a similar tax in all countries. UK has taken the initiative, let’s hope the rest will follow soon.

 

Categories Other nutrition blog

Water is the best drink

Upto 60% of the human body is made of water and daily water intake is essential to maintain the fluidbalance in our bodies. Many of us like to believe that teacoffee and areateddrinks can be counted towards the daily fluid requirement. Not quite and Pepsi Co seems to agree. A company based on selling processed snacks and drinks now wants to help consumers adopt healthierlife choices. To help people increase water intake they are looking to introduce flavoured water which uses no artificial flavouring.

https://amp-fastcompany-com.cdn.ampproject.org/…/pepsis-new

Categories Other nutrition blog

Microgreens

A new health suggestion is the inclusion of microgreens. Microgreens are greens that are harvested before they have ripened fully.

The variety of these nutritional dynamos is vast. It starts at everyday Indian kitchen staples cabbage, beetroots, coriander, mint , carrots, raddish, mustard greens and extends to the more exotic argula, chives, kale, watercress and basil.

The nutrition powerhouse of microgreens comes from –
1. 40 times higher levels of vital nutrients
Studies have shown that microgreens have 40 times higher levels of vital nutrients than the same mature greens. Take for example cabbage which in the microgreen form has 40x Vit E and 6x Vit C. Our normal coriander is a great source of beta carotene, but the microgreen version has 3x of the nature’s betacarotene levels.

2. Packed with Antioxidants

#Microgreens have high levels polyphenols which contains antioxidant properties. These antioxidants keep the body fighting fit against freerdaicals that cause some of the most harmful chronic diseases.

With the above two it is obvious that microgreens will improve health and help prevent chronicdiseases.

 

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