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Beat the heat with these cooling foods
Categories Other nutrition blog

Beat the Heat With These Cooling Foods

Beat the heat with these cooling foods

The sun is out and the temperature is constantly rising! The scorching heat causes headaches, dehydration, and constant irritation. This is where air conditioners and coolers come in handy; however, this is only a momentary solution to the months-long dilemma. As the weather gets hotter, staying cool from within becomes an even greater priority for all of us.

Here are a few ways to keep your cool when it comes to food because what you eat could help you beat the heat.

  • Buttermilk or Chaas – Buttermilk, also known as chaas in the north, is the perfect drink to wash away the burning heat sensation in our bodies. The basic principle of making buttermilk is a spoonful of curd mixed with water, though different homes and regions add different ingredients to create different variations. Ginger, curry leaves, salt, jeera, pepper, mustard seeds, chilli, lemon, and coriander leaves can all be added and combined to give the existing buttermilk a new flavour.
  • Aam Panna – Summer is mango season, and Aam Panna made from unripe mangoes is a cooling antidote to the heat waves of summer. This drink, made from the pulp of the Kacha aam or Keri (mango) and mixed with sugar, jeera, mint and a pinch of salt, is also known to keep stomach related problems at bay.
  • Panakam – A South Indian speciality made from jaggery, water, ginger powder, salt, and powdered cardamoms. A variant of it, known as gol pani or jaggery water, is also popular in many Gujarati households. Jaggery is combined with water and a little lime juice in this recipe. This beverage provides quick refreshment.
  • Bel Sharbat – Bel sharbat or juice is a naturally healthy and tasty drink for the summer season. Wash the ripened fruit, cut it, and remove the pulp. In a utensil, combine the pulp and water doubled in volume. Mash them and put them in the water. Sieve this mashed pulp through a heavy strainer and extract the juice by pressing it with a spoon. Add sugar to the juice and, once thoroughly combined, add cold water. You can adjust the salt and cumin (Jeera) power to your liking.
  • Kulfa Saag – This is a very nutritious Hyderabadi vegetable. Boil leaves with a little salt until soft. Ground into a paste. Heat mustard oil. Splutter mustard seeds, cumin seeds, green chillies, coriander seeds and red chillies. Add kulfa paste. Saute for 2-3 minutes. Adjust salt and water as per taste and consistency required. Serve kulfa saag with roti.
  • Shrikhand – This sweet yoghurt dessert is famous in the western states of Gujarat and Maharashtra in India, served as a dessert or a side dish along with Puri. To make this delectable dessert, Yogurt is strained in a cloth to remove most of its water. It is chilled in the refrigerator for 6-7 hours. Later on, it’s mixed with different flavourings to make a flavoured Shrikhand.
  • Daab Sharbat – Coconut water is another healthy and delightful drink that is a must in the hot weather. It cools you down in just no time. Try this popular Bengali drink idea that you can effortlessly make with coconut water and tender coconut flesh. All you need to do is take iced coconut water in a glass and add some lemon juice to it. Put coconut flesh in the glass and enjoy this chilling drink.

Takeaway

There are many more regional foods and drinks that are both tasty and healthy. Perhaps, it is time to switch to some age-old simple recipes to beat the heat.

If you want to explore more healthy and flavorful food options, consult Kanupriya Khanna. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Other nutrition blog

Parents’ First Month With a Newborn

Parents’ first month with a newborn

“With every newborn baby, a little sunrise rises!”

God’s blessing has arrived in the house and you’re contemplating every little thing to provide for your little one. Hold your newborn’s fingers and step on this beautiful journey.

Caring for your baby

Your baby may be the only one born lately, but their addition to the home is a big change for everyone. Juggling your new role as a parent with all of your adult responsibilities in the first few weeks can be daunting and hard for even experienced parents.

What to expect

The first week is still a period of recovery and adjustment. Not only because of the likely tiredness from regular night feeding but also because one small infant can eat up the hours in a day! Prioritize any necessary domestic tasks and avoid trying to cram too many into a single day.

Feeding and mealtime routines for newborn babies

You can expect your baby to feed every 2-3 hours, around the clock, during the first few days and weeks of his or her life. If your baby is cluster feeding, it may be more frequent. Some new parents are concerned about cluster feeding because they believe it means their baby isn’t getting enough nourishment, but it is normal newborn behaviour and can help you stabilise your milk supply if you are nursing. Newborns should not go more than 4-5 hours without feeding because it can affect their weight gain and development.

Feeding may appear unstable in the beginning, but rest assured this is natural. Over the next few weeks, you’ll want to help your baby create a routine that ensures they’re fed every three hours during the day for the first few months.

Baby’s bedtime routines

For the first month, newborns sleep a lot and nap a lot, spending up to 20 hours a day asleep and no more than 60-90 minutes awake at a time. As long as your baby is placed on their back and a firm surface, there are many places where your baby can sleep safely, such as a crib, bassinet, or Moses basket.

After feeding your newborn baby and checking for anything which may be causing a disturbance, allow a little time to connect with your baby. They will also get solace from nearness and voice.

Settling the baby in a crib

When starting to settle your baby into the crib, it’s significant to remember that they have no context of what a crib is and that they are expected to sleep in it. Therefore, it’s vital to create a routine when leaving your baby to sleep.

White noise to soothe the baby 

Low-pitched sounds, such as rain or a steady mechanical thrum are ideal for use. White noise is most beneficial when used for both day and night sleeping and is kept on for the duration of the sleep. If your newborn wakes up restless, try to re-settle him or her in the crib or, if that goes wrong, repeat the holding and rocking method

Diapers for the little one

You can expect 1 or 2 wet diapers on your baby’s first day of life. This will increase gradually each day until day five. You can expect your baby to have 6 (or more) wet diapers per day after that. You should keep track of how many wet diapers your baby has because this is a good indicator of whether or not they are getting enough milk or formula.

Caring for yourself

It’s also a nice time to be gentle with yourself. It is crucial to recognise and respect the emotions that come with becoming a parent, so avoid attempting to follow ‘pre-baby’ routines. It makes no difference if you spend the entire day in your pyjamas; what counts is that you eat regularly and relax when you can.

Nourishment for the new mother 

Eat plenty of fruits, vegetables, whole grains, leafy greens, protein-rich foods, and omega-3-rich foods like nuts and seeds. Continue to take your prenatal vitamins or try an omega 3 fatty acid supplement, which has been shown to improve the brain development of nursing babies as well as your memory.

The emotional rollercoaster

Parenting can evoke beautiful but sometimes upsetting feelings and memories. There is no better time to seek help if you are having difficulty managing any anxiety, lack of confidence, persistent sadness, or feelings of depression.

Experts to the rescue!

Like many other new parents, you may benefit from the assistance of a lactation consultant, physical therapist, pelvic floor therapist, nutritionist, sleep consultant, or other professionals.

Takeaway

Postpartum care should be a continuous process rather than a one-time event, with services and support tailored to each person’s specific needs. If you are looking for solutions, consult Kanupriya Khanna. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Transform your Grandma's dishes into modern foods
Categories Other nutrition blog

Transform your Grandma’s dishes into modern foods

Transform your Grandma’s dishes into modern foods

Everyone remembers their grandma’s delicious recipes served to them during their childhood days. They were so nutritious and wholesome. They have shown us how to take pleasure in a variety of healthy foods. And so today we will talk about recipes made in aromatic kitchens filled with nostalgia.

In the present day, the taste buds of the kids and adults alike have changed. Children love burgers, pasta, and pizzas a lot therefore, it is essential for parents to add interesting dishes to their children’s diet. The good news is that you can transform some of your grandma’s dishes for your kids. They would simply love them.

CHEELA INTO PANCAKES

We loved our grandma’s cheelas. They were made of wheat flour, jaggery and were grilled to perfection with dollops of ghee. You can remake this recipe by adding chopped almonds, cashew nuts, and pistachios along with some beet root juice. This will help the pancakes retain the taste and flavour and at the same time look colourful. The kids love to try this different style.

CHICKPEAS CURRY TO SALAD

Chickpeas curry was a popular dish in most Indian households. We loved this lip-smacking curry prepared by our grandmas. We can modify it by boiling chickpeas and adding grated cucumber, carrots, finely chopped onions, tomatoes, and coriander leaves and all of this makes the food look colourful and refreshing. You can add shredded cheese to the new recipe too.

POTATO SUBZI INTO CHIPS

This recipe is one of my favourite recipes from my Grandma’s kitchen. I remember my grandma’s potato vegetable cooked to perfection. We can bring alterations to this recipe by half boiling the potatoes, cutting them into wedges then coating them with oregano, mixed herbs, olive oil, salt and red chilli flakes. Bake them at 180• C for 30-40 mins till they’re golden brown. Serve hot.

PALAK PANEER TO SPINACH PANCAKE

Palak paneer was cooked frequently by our grandmas for lunch. It was a simple dish cooked with onions, tomatoes, and paneer. We would fuss over it, and our grandmas used to coax us to eat it. The protein-packed leafy vegetable can be remade easily to suit the modern palate. Chop the leafy vegetable and blend it with pre soaked moong dal, water, and some spices like red chilli flakes, cumin powder, salt and ginger. The batter can be spread into a pancake and cooked on both sides till it turns crisp. Add some cheese or butter over it and serve this delicious snack.

MIX VEGETABLES INTO SANDWICH

Mixed vegetables were usually prepared by our grandmas during festive occasions. The traditional recipe consisted of vegetables like french beans, carrots, peas, cauliflower, pumpkin,etc.

Use some of the boiled vegetables like French beans, carrots, peas, cauliflower, and mash them. Add some mixed herbs, pepper powder, cheese, salt and red chilli flakes to it. Fill them in sandwich bread and grill till it turns golden brown. The tasty, yummy sandwich is now ready to be served.

GOBHI INTO CAULIFLOWER NUGGETS

Cauliflower curry or a dry cauliflower vegetable is a healthy vegetable and grandma loved to cook it for us. It continues to be a well-liked vegetable even today.

This vegetable can be made in a different way that would suit today’s modern tastes. Parboiled cauliflower can be brushed generously with butter, panko crumbs, salt, oregano, red chilli flakes, and mixed herbs. Then bake them at 180• C  till they are crisp. Sprinkle some Parmesan cheese and serve hot.

Bottom Line

These recipes will take you to your childhood days and connect with your old self as well as your kids. Apart from that, these lip-smacking recipes are nutritious too. To know more about the related health benefits, consult Kanupriya Khanna. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

a sustainable diet
Categories Other nutrition blog

A Sustainable Diet For You And For The Planet!

A Sustainable Diet For You And For The Planet!

It is essential that we all carefully consider including the most sustainable foods in our diets for a healthy body, a healthy planet, and a healthy future.

Adopting a sustainable diet can help people maintain their health while also ensuring that the planet has enough resources to feed future generations of humans.

What is a sustainable diet?
A sustainable diet is generally healthy and has a low environmental and food supply impact. Food production has a crucial impact on greenhouse gases, in addition to changing the environment through land clearing and other farming practices.

A sustainable diet takes into account the impact on the environment, the individual, and the food chain as a whole. The following factors influence the long-term viability of a diet:

  • nutritional accessibility
  • relative price
  • Ecosystem protection for biodiversity
  • overall health

Taking all of these factors into account should help ensure that the planet can continue to provide enough food and resources for a growing population as well as future generations.

There are no hard and fast rules about what constitutes a sustainable diet. Some diets and food items may be more sustainable than others, and choosing them can help a person reduce their environmental impact.

How to switch to a sustainable diet?
If a person wants to make more long-term changes to their eating habits, they should follow these steps. They can help a person reduce their environmental impact and improve their health when taken all at once or individually over time.

  • Cut down on processed foods

The production of processed foods necessitates the use of numerous resources. Furthermore, most packaged and processed foods are manufactured in a single location before being shipped hundreds or thousands of miles to a retailer.

Begin by replacing packaged foods like cereal and snack foods with whole foods like grains, fruits, and vegetables.

  • Buy locally

One of the most effective ways for a person to reduce their environmental impact is to reduce the amount of packaging, processing, and shipping their food requires. This can begin with buying local foods, including both plant and animal products.

When a person’s purchases  are closer to the source, they can also seek out and support producers who use environmentally-friendly growing methods, such as regenerative farming, or people who ethically raise their stock.

  • Turn the plate over

A person who wants to eat more sustainably can try to change the ratio of foods on their plates from primary meat to primary plants. A plate with at least half vegetables and one-quarter grains is more sustainable than one with a large piece of meat and smaller servings of vegetables and grains.

  • Reduce animal products

It is not necessary to eliminate meat and animal products if this is not an easy first step. Small reductions in total consumption, on the other hand, can have a significant impact over time.

One simple way is to dedicate one day a week to eating only plant-based foods, such as the popular “meat-free Monday” initiative. Eating less meat and fewer animal products reduces a person’s carbon footprint and may improve their health as well.

  • Plants

Fruits, vegetables, and grains are high in essential nutrients and vitamins and contribute significantly to overall health. They also necessitate fewer resources.

They are a reliable source and have a lower environmental impact than meat and animal products. Plant-based proteins, such as tofu, legumes, and beans, are also less harmful to the environment than meat.

  • Meal preparation to reduce food waste

Food waste is one of the most significant contributors to greenhouse gas emissions. In landfills, uneaten food decomposes, releasing methane gas, one of the most potent greenhouse gases.

A person can reduce food waste by planning what they’re going to cook and eat each week, only buying what they’re going to use, and using leftovers. Another extremely effective way is to make compost at the home or community level.

  • Foods in packages

Packaged foods contribute to waste and the use of plastic. Many packaged foods, such as sugary snacks, are also processed, and as a result, they may provide little dietary nutrition.

Reducing or eliminating packaged foods can help a person save money and improve their overall health.

Takeaway

Anyone considering switching to a more sustainable diet should consider what diet they are most likely to stick to and begin with small steps. Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in nutrition, can provide expert advice. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

One day at a time!

Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

8 creative lunchbox ideas for parents
Categories Other nutrition blog

8 Creative School Lunchbox Ideas For Parents

8 Creative School Lunchbox Ideas For Parents

Are you at a loss for lunchbox ideas? Want to make the lunchbox nutritious while also making it fun and appealing to the kids? We have a few ideas that will aid you!

Children are usually very active at school, and their bodies grow at a rapid pace. It’s critical to be mindful of what we pack in our children’s lunch boxes and to ensure that it’s full of nutritious snacks and foods to keep them energised. Packing a nutritious lunch can help them focus better in class and provide them with more energy to get through the school day.

Packing school lunches can become tedious, and moms sometimes struggle to be creative daily. I remember how much we as kids looked forward to lunchtime at school and seeing what snacks our mother had packed for us. Children enjoy variety and dislike being bored. Below are some of my top tips for packing a healthy lunchbox for kids, as well as a week of lunchbox ideas and a printable sheet to help you plan a week of healthy lunchboxes for your kids.

Here are a few creative school lunchbox ideas!

  1. A splash of colours!

Colour hung curd with your favourite coloured vegetables and work in some hidden veggies for a deliciously simple treat. Eg: beetroot for pink, avocado for green, carrot for orange, turmeric for yellow, etc.

  1. Not your regular sandwich!

Chocolate sandwiches are a delight!  Pick a chocolate spread for two slices of bread and combine it with chopped fruits like bananas or strawberries. Sprinkle well-chopped pistachios on top of the layer and smear some butter over the bread slices. Grill them until they are crisp and golden.

  1. Oats and Bars!

Mix oats with nuts and some dried fruits, add some honey and melted chocolate, and set in the fridge. Make a batch and use this as granola bars.

  1. Apple all the way!

With the help of a food cutter, make a cute cloud-shaped vegetable sandwich and pack it with an impressive but simple baked Apple, honey and cinnamon mix, this carb and fruit combo will put a smile on your little one.

  1. Crispy tofu with noodles

Cut the tofus into 1-inch slices, put them into 2-3 paper towels and season them with cajun seasoning and salt. Cook for 2-3 minutes until they are golden and crispy. Mix them well with cooked noodles, sautéed shredded veggies in soya sauce and sesame oil. Add chopped spring onions.  Mix all together and pack.

  1. Savoury pancakes

Take semolina and some oats flour, ginger garlic paste, salt into a mixing bowl.  Add buttermilk and water to it. Mix it very well and  Keep it aside for about 5 to 10 minutes. Add chopped veggies in the mixture, heat a pan and apply a few drops of oil. Pour the ladleful of pancake batter onto the hot pan and spread it well. Once it starts browning, flip it and cook properly.

  1. Rice Noodle Salad!

Cook rice noodles and mix it well with cucumber, carrots, peas, sprouts, peanut paste and little sesame oil. Sprinkle salt and pour lemon juice over them before packing it all up.

  1. Healthy Pasta!

 Cook the pasta in boiling water for about 11 minutes, stir in the pesto and leave to cool. Once it’s cool, stir through the hung curd and your little one’s favourite vegetables along with some Italian seasoning. Mix it well and voila!

 Takeaway

 There you have it: 8 new lunch box ideas to get your school year to a great start. Mamas, you’ve got this!

If you want to learn more healthy recipes for your kids, you must consult Kanupriya Khanna who is a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in child nutrition. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Categories Other nutrition blog

The Paleo Diet – everything you need to know

The Paleo Diet – everything you need to know

What exactly is the Paleolithic diet?

It’s also known as the “caveman” diet. When you follow this plan, you are attempting to consume what humans consumed during the Paleolithic era, which began approximately 2.6 million years ago.

You’ll eat foods that our forefathers might have hunted, fished, and gathered, and you’ll avoid foods that weren’t common before farming. You will also drink plenty of water and strive to be physically active every day.

Foods You Can Eat On The Paleo Diet

It has been observed that what people ate during the Paleolithic era depended on where they lived, there is no single detailed meal plan you will follow.

In general, you can eat the following foods;

● Locally grown fruits

● Vegetables

● Nuts

● Seeds

● Fish

This results in a diet that is high in protein and fibre, moderate in fat, and low in carbohydrates.

Foods You Should Avoid On The Paleo Diet

You should avoid dairy products as well as cereal grains such as wheat and oats. But that isn’t all. You must avoid potatoes and legumes such as beans, peanuts, and peas. Refined sugar, salt, and highly processed foods are also prohibited.

What Is The Paleo Diet Meal Plan

There is no one “right” way to eat for everyone, and paleolithic humans thrived on a variety of diets based on what was available at the time and where they lived in the world.

Some ate a low-carb diet rich in animal foods, while others ate a high-carb diet rich in plant foods.

Consider this a general guideline rather than a rule of thumb. All of this can be tailored to your specific needs and preferences.

What Should You Drink?

When it comes to hydration, water should always be your first choice. The drinks listed below aren’t exactly paleo, but most people drink them anyway:

● Tea – Green Tea is a very healthy beverage that is high in antioxidants and other beneficial compounds. This tea is preferred while following the paleo diet.

Paleo Snacks You Can Munch on!

There is no need to eat more than three meals per day, but if you get hungry, here are some simple and easily portable paleo snacks:

● Carrots – Carrots are crunchy, nutrient-dense, and inexpensive: they make excellent snacks but can also be dressed up for a fancy side dish.

● Eggs (hard-boiled) – Eggs are permitted because they contain a lot of protein, B vitamins, minerals, and antioxidants. They are also inexpensive and simple to prepare. Buy “organic” and “cage-free” eggs to get more omega-3s than eggs from cage-raised chickens.

● Fruits & Vegetables – The health benefits of fruits and vegetables are widely acknowledged. They’re high in vitamins, minerals, fibre, and antioxidants. The only caveat for paleo dieters is that some vegetables (e.g., potatoes) are starchy, and some fruits are higher in sugar (e.g., bananas).

● Nuts – Nuts and seeds are high in good fats, fibre, and protein. They also foraged in prehistoric times, so you can fill your cart with them. Remember that peanuts are not paleo because they are technically legumes.

Takeaway

Diets of Paleolithic humans varied according to availability and location. The paleo diet is based on the principle of eating whole foods and avoiding processed foods. You don’t have to be all-or-nothing with your approach if you’re interested in the paleo diet.

Consider adopting some paleo eating patterns and avoiding those that don’t work for you. For example, try eating more fruits and vegetables and reducing your intake of added sugars. If you’re unsure about grains or dairy, consult Dr. Kanupriya Khanna to find out what’s best for your body.

Kanupriya Khanna, a Senior Consultant Nutritionist & Dietitian with over 18 years of experience in child nutrition, can provide expert advice. Kanupriya Khanna is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Hypothyroidism and Weight-Loss

Categories Other nutrition blog

Hypothyroidism and Weight Loss

Hypothyroidism and Weight-Loss

Hypothyroidism is an endocrine disease in which the thyroid gland produces insufficient thyroid hormone. It can produce a variety of symptoms, including fatigue, a decreased capacity to handle cold, reproductive issues, and weight gain.

Yes, even with hypothyroidism, weight loss is feasible, but it takes a suitable approach. The strategy entails a thorough examination of your hormones, including those not produced by your thyroid, as well as persistent adherence to a healthy diet.

Consider the following dietary suggestions to lose weight while treating hypothyroidism:

Foods to stay away from

  • Caffeine, processed carbs, and a sugary diet

Low amounts of inflammation in your body might be triggered by such foods, resulting in oxidative stress.

Reduced or even complete elimination of these substances may help to relieve stress on an underactive thyroid and reduce inflammation.

  • Foods containing genetically modified organisms (GMOs) and energy bars

Energy bars contain preservatives, additives, and chemicals that may disrupt the delicate neurohormonal balance that regulates homeostasis (the body’s internal environment).

  • Cutting back on gluten-containing foods, such as wheat, rye, and oats may help lower antibody levels in patients with Hashimoto’s thyroiditis (where the body creates antibodies to assault the thyroid).
  • Soy

Thyroid hormone production is known to be hampered by increased intake of soy in the form of milk, curd, or tofu. Small quantities consumed infrequently are ok.

  • Cruciferous veggies are cruciferous vegetables.

Although high in nutrients (cabbage, broccoli, kale, etc.), these foods can interfere with thyroid hormone production on some level, particularly if ingested raw or in large quantities.

You can eat these vegetables after cooking them but in small amounts. Also avoid eating them within 3-4 hours of your thyroid medication, as they can interfere with the effect of the medication.

Foods to include

  • Whole-grain-based carbohydrates and non-starchy vegetables

They provide energy and the feeling of fullness.

They do not trigger inflammation or autoimmune responses.

  • Protein-rich foods

Includes fish, legumes, eggs, quinoa, nuts.

These help build your muscle mass and combat muscle weakness brought on by hypothyroidism.

  • Healthy fat foods

Oily fish, flaxseeds, extra virgin olive oil, and avocados will help balance your lipid levels, which may run askew in the case of long-standing hypothyroidism.

  • Consume enough nutrients

Having an inadequate supply of nutrients can worsen thyroid symptoms because the immune system may be compromised.

Three nutrients (selenium, zinc, and iodine) support your thyroid function, so ensure your diet plan includes enough selenium and zinc, which can come from nuts, fruits, and whole grains.

  • Reintroduce healthy bacteria

Probiotics can help rebalance your gut microbiome.

An imbalanced gut microbiome (dysbiosis) is often touted as a reason for metabolic imbalances, including thyroid and polycystic ovarian disease (PCOD).

To lose weight, you should also start an exercise routine.

Additionally, strict adherence to an exercise regimen as well as healthy eating habits is required. However, don’t expect to lose a lot of weight in a short period of time.

Resistance training, such as lifting weights, bars, and dumbbells, can help people with hypothyroidism. These workouts aid in the development of muscle mass, the maintenance of bone mass, and the enhancement of metabolism.

If you require expert assistance, Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of experience in women’s health and nutrition can be contacted. If you need dietary guidance for the same, she is one of the best dietitians in Delhi.

Also Read: Importance of Nutrition in Autoimmune disorders

Categories Other nutrition blog

Importance of Nutrition in Autoimmune disorders

Importance of Nutrition in Autoimmune disorders

Your body’s immune response is a wonderful defence mechanism when everything goes well, guarding you from outside invaders, damage, and illness through a complicated communication system between your cells and the chemical signals they create. This communication is clear and specific in a healthy immune system; the body can recognise the difference between a stranger and itself. The immune response is faulty in autoimmune disease, and the communication mechanism breaks down. The immune system of the body targets its own tissues. Either the immune system can’t tell the difference between body tissues and foreign cells and attacks itself, or it can’t control the degree of the immune reaction. Regardless, the effect is tissue damage and the onset of an autoimmune disease.

Autoimmunity is the second leading cause of chronic illness. Women account for about 75% of these occurrences, with the majority of them occurring during reproductive years.

Analgesics and nonsteroidal anti-inflammatory medications, corticosteroids are common therapy agents that might produce nausea and vomiting, stomach pains, mouth sores, and a loss of appetite. In addition, several autoimmune illnesses can cause changes in energy and protein metabolism, resulting in muscle loss and wasting.

Controlling pain and inflammation, reducing disease progression, and bolstering the immune system are all common goals in the dietary therapy of autoimmune illnesses.

Let in the Sunshine Vitamin, Vitamin D

Perhaps the most intriguing area of nutrition research involves vitamin D. For decades, researchers have noticed a relationship between sunlight exposure, vitamin D intake and autoimmune disease risk. Some studies have found that people with autoimmune diseases such as multiple sclerosis are more likely to have lower levels of vitamin D than other people. Many autoimmune diseases are more common if you live further from the equator. This is true for both multiple sclerosis and type 1 diabetes and also for lupus.

Omega-3 Fatty Acids Have a Lot of Power

According to a 2002 analysis published in the Journal of the American College of Nutrition, omega-3 fatty acids, particularly those from fish oil—EPA and DHA—have powerful immunomodulatory properties. Because of their anti-inflammatory characteristics, they’ve been researched in disorders such arthritis, Crohn’s disease, lupus erythematosus, multiple sclerosis, and rheumatoid arthritis, with promising results.

Consumption of Anti-Inflammatory Foods

An anti-inflammatory, antioxidant eating plan aiming at reducing inflammation and oxidative stress while also fostering a healthy immunological balance is one method that has shown a lot of promise. We already know that inflammation is linked to autoimmune illness, but don’t overlook the importance of oxidative stress. An increase in the formation of free radicals occurs during an immunological response, which can lead to oxidative stress—a condition characterised by a disruption in the normal equilibrium between pro-oxidants and antioxidants that causes cellular damage. In reality, free radical damage is connected to much of the damage in autoimmune illness. In autoimmune disease, studies have shown that oxidative stress and low antioxidant activity occur. Vitamin E, an antioxidant, is in short supply.

Diets high in refined carbohydrates, sugar, saturated fats, and trans fats, but deficient in fruits, vegetables, whole grains, and omega-3 fatty acids, appear to activate the inflammatory response, according to researchers. It is negated by a diet rich in whole foods, including healthy carbohydrates, lipids, and protein sources.

There’s benefit in promoting a diet that’s high in whole plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds; high in healthy fat sources like extra-virgin olive oil, avocado, nuts, and fish; and moderately includes foods like tea, dark chocolate, spices and herbs.

Kanupriya Khanna, a senior Consultant Nutritionist and Dietitian with over 18 years of experience in nutrition can help. She is titled as one of the best dietitians in Delhi.

Also Read : Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

Categories Everything, Other nutrition blog

Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

Tantrums at the Table: How to Handle Challenging Behaviors at Mealtimes

There is no shortage of challenges we face from our children at mealtimes that test our patience, such as making faces, grumbling throughout meals, or not wanting to eat at all.

Here are a few crucial points to remember:

  1. We’re all on different paths, and it’s crucial not to compare yours to someone else’s. No two people’s parenting or feeding experiences are alike.
  2. Use praise when your child tries vegetables: If you praise your child each time they eat or try vegetables, they’ll be more likely to eat vegetables again. Praise works best when you tell your child exactly what they did well – for example, “Pari, I love the way you tasted your pumpkin and broccoli!”

Try not to let praise become the focus of the meal, though. Your aim is to encourage your child to eat vegetables because your child likes them, not because your child wants praise and rewards from you.

Punishing your child for not eating vegetables can turn vegetables into a negative thing for your child. If your child refuses to eat their vegetables, try not to make a big deal about it – just try again another time. It’s best to take your child’s meal away after about 20 minutes or when everyone else has finished eating.

3.Get your child involved in cooking with vegetables

If you get your child involved in planning and cooking family meals with vegetables, they’re more likely to want to eat the vegetables they’ve helped to prepare.

For example, you could let your child:

  • choose vegetables for dinner when you do the shopping
  • put chopped vegetables in the steamer or saucepan before you cook them
  • arrange sliced capsicum, tomato and mushroom on a pizza base
  • wash and toss salad leaves.

Older children can help with grating or chopping vegetables when you feel they can safely handle sharper kitchen tools. Take children shopping with you when you can. Seeing a lot of different vegetables can make children more curious and interested to try them.

  1. Go for variety, taste and fun: Try to choose foods of different shapes, colours, textures and tastes – the more variety there is, the more likely it is that your child will find something that they’re interested in eating. If you serve new vegetables with food your child enjoys, the entire focus of the meal isn’t on new vegetables.

Remember that taste matters. For example, you could try roasting veggies with fresh herbs or use finely sliced broccoli in a stir-fry or on a pizza. This will probably appeal more to your child than large steamed pieces of vegetables.

You can have fun with vegetables too, especially with younger children. You might sometimes like to make a vegetable face for a snack plate – grated carrot for hair, cherry tomatoes for eyes, a bean for a nose and capsicum strips for a mouth.

  1. Get vegetables into meals in other ways

In the short term, you can disguise vegetables in foods you know your child likes to eat. For example, you could include pureed or grated vegetables in pasta sauce or soups.

This won’t change your child’s behaviour and thinking about vegetables though, so it’s also important to regularly give your child vegetables in their original form. When you do this, your child has the chance to get familiar with and learn to like different tastes and textures.

6. As much as possible, try to restrict sugar intake from sweets, chocolates, ice-creams, lollipops and similar processed and sugary foods. Sugar can get toddlers’ energy levels skyrocketing and It’s not easy handling an excitable toddler. Instead, use foods which use natural sweeteners like bananas, mangoes, raisins, dates, etc. This will not only calm the tantrums but also ensure your little one eats something nutritious and wholesome.

  1. Don’t take anything too seriously. It’s not personal, and kids aren’t out to get us. Many of these actions are developmental in nature.
  2. Whole grain bread, cereal and rice should be consumed instead of refined grains. The high levels of vitamin B contained in whole grains have a direct effect on calming behaviour in a child.
  3. Examine your assumptions for how mealtimes “should” be. Our expectations are frequently unrealistic (how long our children should stay at the table, how much food they should be eating). We must pause and consider what is realistic.
  4. When your child is constantly misbehaving at mealtimes, think about what they’re trying to tell you. Are they not hungry? Are they bored? Do they not like it? When we threaten our children with a consequence, or a punishment, or our anger, their brain shuts down. It’s important to connect with your child, hear your child, help  your child feel seen and understood, while still setting firm limits and boundaries.

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of paediatric nutrition experience, can help. Because of her continuous devotion to making a difference in people’s lives by instilling excellent eating habits and lifestyles, she is considered as one of the best dietitians in Delhi. You can find out more information here, and also follow her on Instagram and Facebook.

Also Read: How To Get Rid of Sugar Cravings?

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How To Get Rid of Sugar Cravings?

How To Get Rid of Sugar Cravings?

Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables, which have fiber and nutrients your body needs.

Sweet is the first taste humans prefer from birth. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. The taste of sugar also releases endorphins that calm and relax us, and offer a natural “high”.

Sweets just taste good, too. And that preference gets reinforced when you reward yourself with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?

The problem comes not when we indulge in a sweet treat now and then, but when we overdo it. That’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces.

Is All Sugar Created Equal?

As you could have guessed, not all sugar is created equal. This is because the simplicity of the structure of a sugar molecule determines how quickly it is broken down. Sugar is metabolized at different rates and we feel very different if we break it down too quickly.

What happens when we eat a big bowl of white pasta? We feel extremely full at first and then exhausted because our body is trying to utilize the sugar in the bloodstream and turn it into fuel.

Have you ever felt exhausted from eating an apple? Probably not.

How to Stop Sugar Cravings:

If you’re craving sugar, here are some ways to tame those cravings.

  1. Give in a little.Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold.
  2. Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. “I like combining the craving food with a healthful one,”. “I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips.” You’ll soothe your craving and get healthy nutrients from those good-for-you foods.
  3. Reach for fruit.Keep fruit handy for when sugar cravings hit. You’ll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits.
  4. Choose quality over quantity.“If you need a sugar splurge, pick a wonderful, decadent sugary food,”. But keep it small. For example, choose a small dark chocolate instead of a king-sized candy bar, then “savor every bite — slowly,”. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options.”
  5. Pair natural sugar with protein and heart healthy fat.If you’re going to have an apple, cut it up with some heart healthy fat like peanut butter. This slows the breakdown of sugar and keeps you satisfied longer.
  6. Hold-off for 15-20 minuteswhen sugar cravings hit – They come on suddenly, they’re very overwhelming and typically short lived. Distract yourself. If you must consume something, drink water but get out of the kitchen. Ask yourself am “I really hungry or am I just craving sweets?
  7. Reward yourselffor successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.
  8. Think about your drink. Sugar-sweetened beverages contribute to the greatest source of added sugars in the diet and are completely empty calories. The body doesn’t seem to recognize calories very well when they’re delivered in liquids; you don’t feel as full.

It can be tricky to tell whether or not you are making progress or getting worse, because everyone has different symptoms. The good news is, we can help!

Kanupriya Khanna, a Senior Consultant Nutritionist, Dietitian with over 18 years of experience in nutrition, can provide expert advice. She is regarded as one of the best dietitians in Delhi because of her unwavering commitment to making a difference in people’s lives by instilling good eating habits and lifestyles.

Also Read: Dietary Influence on Insulin sensitivity

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