Nutrition - Latest News And Updates | Kanupriya Khanna
  • Call: +91 93183 90897

Category Archives: Other nutrition blog

Categories Nutrition Blogs, Other nutrition blog

The Truth Behind Diet Foods

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

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

Diet Sodas

Myth: Diet soda aids weight loss

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

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

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

Baked Chips

Myth: Baked chips are healthier than usual chips

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

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

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

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

Diet Namkeens

Myth:  Diet Namkeem is safe and healthy

Fact: Diet Namkeen is not at all healthy!

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

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

Quinoa/Amaranth Puffs

Myth: Quinoa/Amaranth Puffs are a healthy snack

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

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

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

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

Brown Bread

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

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

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

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

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

Nut Butters

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

Fact: Nut butter offers no nutritional value.

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

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

Multigrain Breads

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

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

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

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

Oats cookies

Myth: Oats cookies are healthy cookie choices

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

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

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

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

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

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

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

Categories Nutrition Blogs, Other nutrition blog

Foods You Should Never Refrigerate

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

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

1. Banana

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

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

So how should we store them instead?

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

2. Potato

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

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

So how should we store them instead?

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

3. Onion 

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

So how should we store them instead?

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

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

4. Honey

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

So how should we store them instead?

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

5. Coffee Beans

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

So how should we store them instead?

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

6. Garlic 

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

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

So how should we store them instead?

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

7. Bread

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

So how should we store them instead?

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

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

8. Oil

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

So how should we store them instead?

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

9. Ghee

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

So how should we store them instead?

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

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

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

healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

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

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

•         Corn

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

•         Lemon

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

•         Yellow Capsicum

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

•         Pumpkin & Squashes

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

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

•         Mango

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

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

•         Banana

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

•         Pineapple

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

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

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

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

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

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

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

• Sweet Potato

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

• Beetroot

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

• Onion

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

• Carrots

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

• Red Cabbage

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

• Tomatoes

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

• Red Bell Pepper

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

• Red Chili Pepper

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

• Red Leaf Lettuce

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

• Amaranth Leaves

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

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

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

Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

Winter is that time of the year when we look forward to celebrating the holidays, curling up by the fire, skiing, and snowboarding in the mountains, and having fun with the family.

It is the perfect time to get cozy and enjoy the beauty of the season. Hence, we have come up with a list of herbs and spices to help you stay warm in this cold chilling weather an have a fun time too:

1. Tulsi

Tulsi is a popular Indian herb. Ensure you include it in your healthy diet plan. A good source of calcium, zinc, iron, vitamin A and C, tulsi helps the body fight all cold borne diseases like cough, cold, sinusitis, pneumonia, etc. It is also a powerful antiseptic and antibacterial agent for various other respiratory and gastric disorders.

Tip: To keep the body warm – add a few tulsi leaves with 1 teaspoon of honey to your tea.

2. Oregano

A well-known Italian herb – Oregano belongs to the Lamiaceae family. Strong in flavor and taste, this ingredient brings warmth to the body. A good source of iron, dietary fiber, and calcium, oregano fights bacteria, relieves inflammation, and regulates blood sugar levels in the body.

Tip: Oregano can be easily incorporated into a wide variety of recipes in either in its fresh or dried form.

3. Saffron

Saffron aka Kesar or Zafraan has traditionally been a go-to winter herb because of its warm nature. It contains more than 150 volatile compounds and minerals like calcium, iron manganese, potassium, magnesium, zinc, and selenium. It not only protects the skin and scalp from the winter dryness but also keeps cholesterol and sugar in check.

Tip: Add a few saffron strands in warm milk and consume it before going to bed.  It’s a great way to stay warm and healthy during winters.

4. Ginger

Ginger popularly known as “adrak” is recognized for its apparent ability to keep the body warm. A natural antioxidant, ginger root enhances the flow of blood to different parts of the body. It stimulates the heart and soothes the respiratory system instantly.

It’s also a great herb to combat common illnesses like cold and cough. Ensure you make ginger a part of your healthy diet plan.

Tip: Grate a half-inch piece of ginger in one cup of water. Give it a boil and simmer it for ten minutes. Strain and sip hot.

5. Turmeric

Turmeric, the golden spice is found in every Indian household. Loaded with medicinal properties it helps you fight various health issues naturally. It manages blood sugar levels, helps control joint pain, provides relief from cold and cough, fights inflammation, and keeps skin supple and healthy.

Tip: Drink turmeric milk to stay warm during the winter season.

6. Cinnamon

Full of flavor and aroma, this humble spice can improve digestion and absorption. Its anti-bacterial properties soothe the lungs, heal infections in the GI tract, and boost metabolism to a great extent.

Tip: Soothe that dry throat by sipping on some cinnamon infused water.

All the above herbs and spices are easily available in the market. Cheap and affordable, these super condiments can give you instant relief from the winter blues!

You can also incorporate the above ingredients in your pregnancy diet plan or your child’s diet plan. Safe to consume, these food items will not only boost the immune system but will also please the tummy with its flavor and taste.

You can also check the website https://kanupriyakhanna.in/ for some healthy diet plans, and food recipes for kids. However, for personalized plans get in touch with the nutritionist & dietitian at https://kanupriyakhanna.in/contact-us/

best dilatation in Delhi
Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

Exercise Recommendations for People Who’ve Recovered from Covid-19

It is normal to feel weak and tired after you recover from COVID-19 (coronavirus) infection. This may last for up to 6 to 8 weeks. However, being active can help you to recover quicker.

Once you get discharged from the hospital, your aim for the next few days should be to increase your stamina slowly. Regular exercise can help you get back to your normal routine, gradually and steadily.

Mild Exercise can

➢ Reduce breathlessness

➢ Improve fitness

➢ Increase muscle strength

➢ Improve balance and coordination

➢ Reduce stress and anxiety

➢ Increase confidence

Keeping this aspect in mind, we have listed down a few exercises that can be performed at home. Simple to follow, these exercises can help you to recover quickly – both physically and mentally.

Breathing Exercise

COVID-19 attacks the lungs and respiratory system. Hence most people who recover from the virus – experience breathlessness even after being discharged from the hospital. While breathlessness should improve slowly as you take medication regularly, ensure that you also follow a simple breathing exercise regime. It will increase the lung capacity and help restore the diaphragm function.

Some breathing exercises recommended by the WHO –World Health Organization are:

High Side-lying

➢ Lay on the bed sideways. Make sure you are fully over on your side.

➢ Take a couple of pillows to rest your head high.

➢ Resting your upper arm on a pillow may also help.

➢ Knees should be slightly bent

➢ Breathe in and out

Forward Lean Sitting

➢ Sit on a chair or a bed.

➢ Place your feet flat on the floor and rest your hands on the edge of the chair or bed.

➢ Place one or two pillows on your lap in front of you

➢ Lean forwards from the waist with your head and neck resting on the pillow, and your arms resting on the chair.

➢ Relax down onto the pillows as much as possible. Having your legs apart and bent

Note: You can also do this sitting in a chair by placing the pillows on a table in front of you.

  • Breathe in and out

Forward lean standing

➢ Stand erect

➢ Now learn forward on a stable surface

➢ You can also lean your hips against a wall and rest your hands on your thighs.

➢ Avoid raising shoulders or tightening your neck muscles.

  • Breathe in and out

If you are feeling breathless at rest or if you are feeling very tired or exhausted from breathlessness – try the above exercise. It will make you feel better!

Warm-up Exercises

Warmup exercises will help your body get ready for more strenuous activities. It will increase flexibility, lower the risk of injury, increase the blood flow and oxygen, and improve body performance and balance.

Some warm exercises that you can follow at home are:

Shoulder shrugs

➢ Sit on a chair or stand erect

➢ Slowly lift your shoulders up towards your ears and then down again

➢ Relax and repeat

Shoulder circles

➢ Sit on a chair or stand erect

➢ Keeping your arms relaxed – slowly move your shoulders round in a circle forwards, and then backward

➢ You can do 10-15 cycles initially

Side bends

➢ Sit on a chair or stand erect

➢ Keeping your arms by your sides slide one arm, a short way towards the floor. Meaning, just bend sideways.

➢ Come back to the original position

➢ Repeat on the other side

Knee lifts

➢ Sit on a chair or stand erect

➢ Lift your knees up and down slowly, one at a time

Ankle taps

➢ Sit on a chair or stand erect

➢ Take one foot, tap your toes and your heel on the ground

➢ Relax and repeat with the other foot

Ankle circles

➢ Sit on a chair or stand erect

➢ Take one foot, draw circles with your toes

➢ Relax and repeat with the other foot

Apart from the above exercises, you can also do slow walking as per your convenience and flexibility. Ensure you also follow the exercise program or advice given by your doctor or healthcare professionals. Keep in mind that it will take time to get back to your normal. So start slowly and increase your activities gradually. Set realistic targets each week and rest as and when you feel tired.

Things to Keep in Mind:

Do not exercise if you develop any of the following symptoms

  • Fever, dizziness, cool-clammy skin, excessive fatigue
  • Chest pain or palpitations or irregular heartbeat
  • New swelling in your legs

Instead, contact the doctor, immediately. Keep emergency number hands.

Do follow a healthy diet plan, post your recovery. Eat more immune boosting food items and drink plenty of water. If you need a precise diet plan, get in touch with a nutritionist or a dietitian. A certified practitioner will give you concise advice on how and what to eat.

You also visit our website https://kanupriyakhanna.in/  for some healthy diet planscooking tips, meal ideas, etc.

Stay Safe, Stay Healthy!

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.

 

immune boosting foods, healthy diet meal plan, healthy diet plan, immune system booster foods, foods good to boost immune system, strong immunity foods, food recipes for kids, nutrition for a healthy pregnancy, dietitian for kids in delhi, female fertility nutritionist in delhi, pregnancy nutritionist delhi,
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.

Enquire Now!
close slider

    Send Message