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Categories Everything, Other nutrition blog

How to improve your digestion? | Dr Kanupriya Khanna

The human digestive system is responsible for providing the body with all vital vitamins, fats, carbohydrates, and amino acids that help in keeping the cells functioning. But our digestive system is very complex, even small negligence towards our digestive system can put us on the verge of having digestion problems. Some occasional digestion problems are constipation, heartburn or reflux, nausea and vomiting, bloating, etc.

So, it becomes very important to take care of our digestive system to have a healthy life. You can do it by following some precautions and making small changes in your daily lifestyle.

Tips to improve your digestion

Staying hydrated  

It is very important to maintain an adequate amount of water level in your body. Although there is no fixed quantity of water intake as it differs from one person to another, on average drinking around 2-3 liters of water, every day is recommended.

If you find it difficult to drink enough water daily, you can try other water-based options like herbal teas, coconut water and infused water. Fruits and vegetables rich in fluid like tomatoes, cucumber, watermelons, and oranges should also be consumed.

Managing Stress  

During stress, your body releases some stress hormones like corticosteroids and adrenaline which indirectly affect your digestive system. Therefore proper management of stress is very important to save yourself from digestive issues.

It can be done by:

-Doing some yoga or exercise daily.

-Doing meditation

-listening to music

– Good quality and quantity of sleep

Eating fiber-rich foods  

Consuming a high-fiber diet like vegetables, fruits, beans, nuts, and whole grains can reduce your chances of constipation. It not only helps you in improving your digestion but also helps in maintaining a healthy weight, managing cholesterol and blood sugar levels of your body.

Chewing food properly improve Digestion   

Proper chewing of food breaks down the food into smaller pieces thereby improving digestion and subsequently absorption of nutrients.

Considering lifestyle habits   

Unhealthy lifestyle habits that can affect your gut include:

-Late-night eating: Eating your meal late at night and then instantly lying down to sleep causes heartburn and reflux. Therefore it is very important to avoid eating late at night. It also leads to weight gain.

-Alcohol and smoking: If you already have digestion issues and have a habit of smoking and drinking alcohol then you should know that it may create more risk of stomach ulcers and gastrointestinal cancers.

Lactose intolerance   

Dairy products contain a natural sugar known as lactose. It is better to avoid lactose-based foods like milk and milk products if you are intolerant to it.

Limiting high-fat foods   

To improve your digestion you must limit the foods that can trouble your stomach and digestive system. Avoiding soda and deep-fried foods (French fries, chips, fritters) can be of great help.

Taking gut bacteria-friendly foods  improve digestion

Taking gut-friendly foods can also improve your digestion. These are also known as probiotics and prebiotics.

Probiotics are live bacteria that occur naturally in the food and are good for your digestion. Foods that contain probiotics naturally are Kefir, kimchi, yogurts, sauerkraut, etc.

Prebiotics are dietary fibers that allow the gut bacteria to produce nutrients for the colon cells leading to a healthier digestive system. Garlic, onions, bananas, and chicory roots are certain foods that are the source of prebiotic fiber for your body.

Spices and herbs   

Some spices and herbs can help in improving digestion by stimulating the liver and activities of certain enzymes responsible for the digestion of food in your body. You can add spices and herbs like ginger, cardamom, turmeric, fenugreek, and various others to improve your digestion.

Connect with Kanupriya Khanna who has been working in this field since 2003. 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 Everything

Healthy Eating With a Busy Schedule | Dr. Kanupriya Khanna

Healthy eating is essential for a healthy and active lifestyle, but it can be a challenge when you have a busy schedule. With work, family, and other commitments, it can be difficult to find the time to prepare nutritious meals.

Tips to make healthy eating a part of your life

•Plan ahead – One of the keys to success when it comes to eating healthy with a busy schedule is planning ahead. Make a meal plan for the week, and do your grocery shopping accordingly. Having a plan in place will help you to avoid the temptation of ordering take-out or grabbing unhealthy snacks when you’re short on time.

•Meal prep – Try preparing individual ingredients rather than completely assembled meals to maintain some variation in your meal preparation strategy. In this manner, you can combine them in various ways and maintain a sense of freshness throughout the week.

•Healthy snacks in hand – Having healthy snacks readily available can help you to avoid the temptation of junk food when you’re on the go. Keep a stock of fruit, nuts, and other healthy snacks in your office, car, or bag to munch on when you’re feeling hangry.

•Use of leftovers – When you’re pressed for time, having frozen or canned options on hand might be a lifesaver. These choices are just as nourishing and have the advantage of being less expensive and perishable.

•Time management – Make a note in your calendar or planner. Include time slots to remind yourself to have a snack or a meal if you are the type of person who loves to schedule everything on your agenda.


This reminder will make it easier for you to remember to eat even when you are rushing about or doing homework. After many hours of arduous work, taking a snack break will also assist you to relax and take a break.

•Use a slow cooker – Another useful appliance for those who are busy is a slow cooker. It allows you to start cooking dinner in the morning and having it ready when you get home from work because it keeps your food warm for hours (or more) after it has finished cooking. That saves so much time!

•Keep it simple – Maintain a simple, easy approach to meals, using the balanced plate concept as a nice overall dietary guideline. Aim to include portions of each food type at main meals that are roughly the size of a palm for protein-rich foods, a fist or less for starchy carbs, a few handfuls of vegetables, and a thumb for fat-rich foods. Meals may be less satisfying and nutritionally diverse if one or more of these ingredients are missing.

•Healthier choices in restaurants – Whenever you don’t have enough time to prepare a meal at home, you might be tempted to dine out. Make sure to finding and order a healthier option at the restaurant. It is simpler than you might imagine. Pick dishes that are mostly composed of veggies, healthful grains, and lean protein.


To make a balanced meal, think about including a variety of side dishes. Pay attention to the offered portion sizes as well. You shouldn’t feel pressured to consume the entire amount on the plate because quantities at restaurants are frequently too large for one person to consume. Consider sharing a meal with a friend, requesting a reduced serving, or putting half of the plate in a to-go box for later to prevent overeating.

•One pot wonders – Try making a one-pot dinner instead of using multiple bowls, pots, and utensils to create a meal! This simple meal method eliminates the need to plan what sides to prepare in addition to your main course because your single dish will have grains, vegetables, and protein. The oven or stove can do the majority of the job with quick prep, and cleanup is simple.

•Pack lunch – Packing your lunch is an excellent way to control what you eat, and it can save you a lot of money compared to eating out. Make sure to include plenty of fruits, veggies, and lean protein in your lunch, and try to steer clear of processed foods, sugary drinks, and high-fat snacks.

•Be flexible – Always be flexible when it comes to eating properly. Do not punish yourself if you err and choose a bad course of action. Just resume your food plan again.

Eating healthy with a busy schedule takes a little bit of planning and preparation, but it’s well worth the effort. By following these tips, you can ensure that you’re fueling your body with the nutrients it needs, even when you’re short on time.

Connect with Kanupriya Khanna who has been working in this field since 2003. 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 Everything, Other nutrition blog

Sattvic Diet – Dr Kanupriya Khanna

What is a sattvic diet?

Sattvic Diet – Satvik comes from the Sanskrit word “Sattva” which means pure, clean and strong energy. According to Bhagavad Gita, the food that an individual eats directly influences their thoughts, character, mental well-being and health. A Satvik food purifies the mind, removes toxins from our body, thus cleansing both the body and mind.

Fresh fruits, vegetables, sprouts, honey, ghee, nuts, grains, legumes, jaggery, unrefined sugar, turmeric, black pepper, dhania, fresh herbs, milk, and dairy products are all part of the sattvic diet. Food that is satvik calms a person down and strengthens their immune system.

Kanupriya Khanna – Best Dietician & Nutritionist 

What are the benefits of a sattvic diet?

A Sattvic diet has many advantages, including weight loss, improved digestion, and reduced brain fog.

•Heart illness – A vegetarian or vegan diet reduces the risk of dying from ischemic heart disease by 30% compared to a meat-eating diet. Diets based on plants are higher in fibre and lower in saturated fat.

•Cancer – Your risk of developing cancer is also decreased by a sattvic diet high in whole plant foods. Phytochemicals, which are abundant in fruits and vegetables, may help fight cancer. High-fibre diets can also assist you in maintaining a healthy weight, which can reduce your risk of developing certain cancers.

•Diabetes type 2 – You can lower your risk of developing type 2 diabetes by eating a plant-based diet and maintaining a healthy weight. Additionally, studies show that vegetarians are less likely than meat eaters of the same weight to develop type 2 diabetes.

•Stroke – Your risk of stroke can be decreased by eating a plant-based diet. In this context, a healthy diet means including plenty of leafy greens, beans, and whole grains while limiting the amount of sugar, refined grains, and potatoes.

•Better immunity – The primary focus of sattvic diets is on fruits and vegetables, which are the primary sources of nutrients for all life forms. Sattvic food, which gives the body all the necessary macronutrients, micronutrients, fibres, antioxidants, etc., takes care of all the little details our body needs to defend itself against illnesses, giving it innate immunity.

•Detox – The word “detox” is frequently misused today. The sattvic diet encourages a healthy detox while simultaneously nourishing the body. Your body won’t be able to absorb all the nutrition you give it until all the waste is removed.

What foods can you eat?

•Grains – barley, amaranth, bulgur, barley, millet, quinoa, wild rice, etc.

•Leafy Veggies – spinach, carrots, celery, potatoes, broccoli, kelp, lettuce, peas, cauliflower, etc.

•Fruits – apples, bananas, papaya, mangos, cherries, melons, peaches, guava, fresh fruit juices, etc.

•Nuts – walnuts, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, unsweetened coconut, flaxseed, etc.

•Dairy – high quality milk, yogurt, and cheese, such as pasture-raised products; almond milk; coconut milk; cashew milk; nut- and seed-based cheese.

•Oils – olive oil, sesame oil, red palm oil, flax oil, ghee, etc.

•Spices – coriander, basil, nutmeg, cumin, fenugreek, turmeric, ginger, etc.

•Sweeteners – honey and raw cane sugar or jaggery

•Pulses – Various kinds of pulses like moong dal, green gram etc.

If you wish to make a Sattvic diet food chart, connect with Kanupriya Khanna who has been working in this field since 2003. 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 Everything

Healthy fasting: the ultimate guide to eating right this Navratri

Healthy fasting: the ultimate guide to eating right this Navratri

The auspicious festival has begun and you are all set to venture into the enchanting journey! Fasting is good for your body but you must plan your meals to stay energized whole day.

Here’s a list of foods to eat during Navratri.

Rajgira – Amaranth grain, also known as rajgira, is high in protein, manganese, iron, and phosphorus. During the fast, it is either puffed or used as flour. Rajgira chikki is a popular sweet dish that can satisfy your sweet tooth. As a filling breakfast, try making a roti with rajgira flour or puffed amaranth porridge with nuts.

Kuttu Atta – Kuttu atta, or buckwheat flour, is high in fibre, which aids in detoxification. Proteins, B-complex vitamins, and minerals such as phosphorus, magnesium, iron, zinc, copper, and manganese are also abundant.

Buckwheat’s fatty acids help to regulate blood glucose, blood pressure, and cholesterol. Puris are traditionally made from Kuttu flour. Make rotis out of these puris by giving them a healthy twist. You can also add boiled and mashed sweet potato for binding.

Singhara Atta – Water chestnut flour, also known as singhara atta, is made from ground water chestnuts that have been dried. Singhara ka Atta is high in minerals and vitamins. It contains vitamin B and potassium. It also has a high concentration of antioxidants. The best way to consume singhara atta is to make rotis with it. Dhoklas can also be made with singhara atta.

Samak Chawal – Barnyard millet or Samak chawal can be used in place of rice because when cooked, it tastes almost identical to broken brown rice. It gives you energy and is high in fibre, B-complex vitamins, and minerals like iron and magnesium. It is also said to be high in phytochemicals, which aid in cholesterol reduction.

Makhana –  lotus seeds or makhana is high in antioxidants and functions as an anti-aging food by preventing white hair, wrinkles, and premature ageing. Its high fibre content prevents constipation, aids in waste removal, and prevents the buildup of toxins. These nuts are low in fats and sodium, but high in magnesium and potassium, which aid in the management of hypertension, diabetes, palpitation, and insomnia.

Dry fruits, nuts and seeds – Dry fruits are packed with health benefits. During fasts, almonds, pistachios, cashew nuts, and raisins are eaten. A handful of nuts can be eaten as a snack or for breakfast to provide you with energy throughout the day. Add some seed powder to your milkshakes or smoothies for a more healthy and filling snack.

Fruits & vegetables – A bowl of fresh fruits provides sumptuousness while adhering to your fasting regimen. Vegetables commonly consumed during Navratri include bottle gourd, potato, pumpkin, colocasia, yam, sweet potato, cucumber, raw plantain, carrot, raw papaya.

Sabudana – tapioca pearls or sago or Sabudana is a high-carbohydrate food that provides a much-needed energy boost during fasts. It also has a cooling effect on the body and is easily digestible.

Milk & dairy – During Navratri, milk and dairy provide protein, as well as vitamins and minerals.

A few essential tips for you to follow during these nine days.

Eat sattvic food

Fasting during Navratri is one way to detoxify your body. Avoid complicated, unhealthy recipes in favour of sattvic foods like fruits and healthy greens. Water-rich vegetables such as bottle gourd, pumpkin, cucumber are among the best choices. Meanwhile, snack on watermelons, bananas, or papayas. The diet will not only keep you full, but it will also help you cleanse your body from the inside out.

Hydrate yourself!

It is critical to maintain hydration. In addition to water, there is coconut water, lemon juice, and buttermilk. Although many people consume caffeine during Navratri, they replace it with green tea. During the fasting period and the scorching heat, these healthy drinks will keep your digestive system intact.

Avoid overeating

Overeating is a common mistake that people make when fasting. Avoid eating in between meals and avoid bingeing. This can have a negative impact on your health as well as lead to unhealthy weight gain. As a result, consume small portions throughout the day, such as fruits, nuts, and healthy snacks like makhana, to avoid overeating at mealtime.

Make a meal plan

People often take their eating habits for granted during Navratri, a 9-day fasting festival. This can cause an abrupt change in your physical health. Instead of snacking at random, try to plan your meals for the day.

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: Anti-acne diet: everything you need to know

Categories Everything

Intermittent Fasting: What You Need to Know 

Intermittent Fasting: What You Need to Know 

Fasting has been practiced since the dawn of time. Ancient hunter-gatherers couldn’t find anything to eat for days. As a result, humans evolved to be able to survive for extended periods without food.

In the modern era, people avoid food for hours on purpose. Scientifically, it is a good thing to give your gut a break therefore it is essential to know about intermittent fasting.

What is intermittent fasting? 

Intermittent fasting is an eating pattern that alternates between fasting and eating periods. It does not specify which foods to eat, but rather when to eat them. In this regard, it is not a diet in the traditional sense, but rather an eating pattern.

How does intermittent fasting work?

There are several approaches to intermittent fasting, but they all revolve around establishing regular eating and fasting times. For example, you could try eating only eight hours a day and fasting the rest of the time. You could also choose to eat only one meal per day two days per week.

Intermittent fasting works by extending the time between when your body has burned through the calories from your last meal and begins to burn fat.

Body types

1. Ectomorph is a body type that is described as tall and slim, with narrow shoulders and a low muscle mass percentage.

Physical characteristics:

● Leaner body
● Slightly taller than average
● Less body fat percentage
● Women will typically have narrower hips and smaller breasts
● People with an ectomorph body type usually have a faster metabolism, and therefore lose weight easily. However, they have more difficulty with putting on muscle
2. A mesomorph body type is characterized by a body that is usually leaner, with more muscles, toned arms and less body fat percentage.

Physical characteristics

● More muscular body
● Toned arms
● Leaner body
● Women will usually have a more athletic build with a small waist

In addition, people with a mesomorph body type will usually have an easier time putting on and keeping muscle. They have a faster metabolism and a lower body fat percentage. They can generally lose weight easily.

3. Endomorph body type is characterized by a body that is shorter stature with a wide frame and a higher composition of body fat.

Physical characteristics

● Shorter stature or height
● Wider or rounder frame
● Higher percentage of body fat
● Women tend to have a curvier, pear-shaped body

People with an endomorph body type can easily put on muscle mass, but have an overall slower metabolism, higher tendency for fat accumulation and more difficulty with weight loss.


There are several ways to do intermittent fasting.

1. 12 hours a day – The guidelines are straightforward. Every day, a person must choose and follow a 12-hour fasting window.

2. Fasting for two days a week – On two non-consecutive days of the week, you consume 500-600 calories but eat normally on the other five.

3. 24 hours – This involves fasting for 24 hours once or twice a week, such as not eating from dinner one day to dinner the next.

4. 16/8 – This method entails skipping either breakfast or dinner, and limiting your daily eating period to 8 hours, such as 1-9 p.m. You fast for 16 hours in between. Endomorph people must follow 16 hours of intermittent fasting because they can quickly add muscle growth.

5. 14/10 – Mesomorphs can easily benefit from following intermittent fasting for 12-14 hours. Ectomorphs may have difficulty gaining weight and muscle no matter what they eat or do in the gym. They don’t gain weight easily so fasting for 12-14 hours is suitable for them as well.

What are the benefits of intermittent fasting? 

Intermittent fasting is more beneficial than other diets for reducing inflammation and improving inflammation-related conditions like:

● Alzheimer’s disease

● Arthritis\sAsthma

● Stroke

Some other health benefits of intermittent fasting are:

● Memory and thinking – Intermittent fasting improves verbal memory in adults.

● Physical ability – Fasting for 16 hours results in fat loss while maintaining muscle mass in young men.

● Obesity and diabetes – Intermittent fasting prevents obesity.

● Tissue well-being – Intermittent fasting reduces tissue damage and improves surgical outcomes.

Please note: This diet is not suitable for children, pregnant women, people suffering from eating disorders, and some diabetics.


For some people, following an intermittent fasting diet that recommends eating 500-600 calories on fasting days may work and be healthy. Talk to an expert to clear your doubts. 

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: Emotional Hunger VS Physical Hunger: What’s the difference?

Categories Everything

Pregnancy diet: foods to eat and avoid

Pregnancy diet: foods to eat and avoid

A healthy pregnancy diet is essential for both mom and baby because what you eat and drink during your pregnancy is your little one’s primary source of nutrition. A pregnant woman’s diet includes a variety of foods and beverages to provide the essential nutrients that her baby requires for growth and development.

Here are a few tips that will guide you on what to eat and what to avoid to stay healthy throughout this beautiful journey.

What foods should you eat during pregnancy?

1. Vitamin C – Vitamin C-rich fruits and vegetables, such as oranges, strawberries, bell peppers, and broccoli, promote baby growth and iron absorption.

2. Iron-rich foods – Iron-rich foods like beans, lentils, green leafy vegetables, meat, and nuts & seeds, all help the mother’s body produce more blood for both mom and baby.

3. Calcium-rich foods – Calcium-rich foods such as pasteurized dairy products (yogurt, cow’s milk, and hard cheeses), as well as almonds, broccoli, and garbanzo beans, will aid in bone health and tooth development.

4. Omega-3s – Foods like oily fish, nuts like walnuts and seeds like flax, are some examples.

5. Protein – Protein is essential for your baby’s growth throughout pregnancy. Lean meat and eggs are great sources of protein. Other options include beans and peas, nuts, seeds, and soy products.

6. Water – When you’re pregnant, your body requires more water than usual to form amniotic fluid, produce extra blood, build new tissue, transport nutrients, improve digestion, and flush out wastes and toxins.

What foods should you avoid during pregnancy?

1. Unpasteurized dairy products – Avoid unpasteurized dairy products (soft cheeses and milk) and refrigerate ready-to-eat meats such as deli meat. These foods may contain bacteria that cause the foodborne illness listeriosis, which can cause flu-like symptoms, nausea, diarrhea, miscarriage, stillbirth, and preterm labor.

2. Raw seafood – Consuming raw seafood, such as sushi or raw oysters, raises the risk of salmonella, a foodborne illness that can cause fever, nausea, vomiting, stomach cramping, and diarrhea in pregnant women, as well as intrauterine sepsis in babies.

3. High-mercury fish – High mercury fish such as swordfish, orange roughy, and marlin can harm the mother’s nervous system and cause brain damage or hearing and vision problems in the baby.

4. Alcohol – During pregnancy, alcohol should be avoided. Alcohol has been shown to harm a baby’s growth and development.

5. Caffeine – If you consume too much caffeine during pregnancy, there’s an increased risk of abortion, fetal development problems, and low birth weight. Consuming more than 300 milligrams (mg) per day may hurt embryonic development.  Caffeine can be found in a variety of foods and beverages other than coffee. Sodas, energy drinks, chocolate, and teas are some instances. A safe limit is 200-300mg per day.

6. Smoking – Smoking doubles the crisis of abnormal bleeding during pregnancy and delivery. This can put both you and your baby in trouble.

7. Processed foods – Consuming processed foods during pregnancy can increase your risk of gaining too much weight, developing gestational diabetes, and preclempsia.

8. Artificial Sweeteners – it is best to avoid artificial sweeteners while pregnant and stick to jaggery, palm sugar., coconut sugar, etc.


Keeping track of what you eat and how it affects your baby’s health will help you stay away from diseases in the long run. 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 Everything

Gut Health: Everything You Need To Know  

Gut Health: Everything You Need To Know  

All health issues begin with your stomach. It is critical to keep your gut in good shape so that it keeps the rest of your body healthy. You can do this by eating a healthy diet, detoxifying yourself regularly, and taking a gut health supplement.

There are various approaches to maintaining good gut health, and you can choose whatever works best for you. The emphasis should be on doing whatever you do accurately and regularly.

What is gut health?

The stomach is only one of several organs in the gut that processes what we eat and drink. The mouth, oesophagus, stomach, small intestine, large intestine, and anus are part of our gut. Along with the liver, pancreas, and gallbladder, they work together in the to digest what is put into your body.

To improve your gut health, we must concentrate on the gut microbiome. The gut microbiome is home to trillions of microorganisms that collaborate to keep us healthy. The majority of them in the small and large intestines. The microbiome is made up of good and bad bacteria, fungi, parasites, and viruses.

When the gut is healthy, all of these work well together, and the body runs smoothly. When there is an imbalance between the good and the bad, you will notice issues.

How do you know if your gut health is poor?

If you have any of the following symptoms, something isn’t quite right in your gut.

● Bloating, diarrhoea, constipation, or excess burping, are all symptoms of an unhealthy gut.

● Unexpected weight changes – losing weight indicates bacterial overgrowth in your small intestine, and gaining weight indicates a decrease in nutrient absorption, leading to overeating or insulin resistance, which is associated with diabetes.

● Sleep disturbances – Insomnia and poor sleep are linked to an unhealthy gut.

● Eczema and other skin diseases – A poor diet or allergies cause gut inflammation, which leaks specific proteins into the rest of the body, causing or exacerbating these skin conditions. It can also cause spots, acne, dry skin, and a variety of other skin problems.

● Illness – Our immune system is influenced by the health of our gut. If the gut microbiome is out of balance, the immune system may be forced to attack and bring down the inflammation in the gut. While the immune system is busy here, it has less time to focus on foreign invaders, which can lead to more frequent illness.

● Food intolerance – Reacting to foods to which you are not allergic can be caused by poor quality bacteria in your gut. You may have difficulty digesting these foods, resulting in an upset stomach.

What can you do to improve your gut health?

● More fibre!

Fibre can be found in a variety of foods that are widely available in supermarkets. Adult women should consume 25 grams of fibre per day, while adult men should consume 38 grams. Fibre is vital for normal, healthy bowel movements. If you have symptoms of an upset stomach, increasing your fibre intake will most likely help. It softens and increases the weight and size of your stool, making it easier to pass and lowering the risk of constipation. It solidifies our faeces by allowing them to absorb water and making them bulkier, lowering the risk of diarrhoea.

● Flavonoids

Flavonoids, which are antioxidants that our guts love, are found in fruits and vegetables. They interact with gut microbes and help to balance the microbiota in the gut, reducing inflammation. They lower the risk of developing type 2 diabetes and other metabolic diseases.

Adding a favourite fruit to your breakfast is a great way to start incorporating more flavonoids into your diet while also increasing your fibre intake. Including a wider variety of vegetables at dinner or snacking on fruits and vegetables can help you get all the nutrients you need.

● Hydration

It is crucial to gut health; when we are dehydrated, our gut simply does not function properly. Water aids digestion in our guts and slow digestion can lead to constipation. It is critical not to wait until you are thirsty to begin drinking water. Feeling thirsty is a sign of dehydration because our bodies send a signal to the brain telling it we’re thirsty, indicating that the effects of dehydration have already begun.

Dehydration can result in headaches, kidney stones, fatigue, confusion, and weakness. To avoid these symptoms, get in the habit of drinking fluids throughout the day and avoiding the sensation of thirst altogether. Starting your day with a pint of water before anything else can be a great way to boost your digestive system right away!

● Eat slowly!

The food you consume travels down the digestive tract into our stomachs, and when we’re full, the stomach sends a signal to the brain to let us know we’re done. We may overeat if we eat too quickly. Weight gain can result in increasing the risk of diseases such as heart disease, stroke, and high blood pressure.

If you eat too quickly, you may develop digestive problems such as indigestion, excessive gas, and bloating. Because the digestive system requires time to process food, slowing down the process and chewing your food can help alleviate this issue.

● Probiotics to the rescue!

Probiotics are live microorganisms that aid in the regulation of our gut microbiome. They feed the good bacteria, which keeps the gut healthy. Probiotics can help you achieve a diverse range of good bacteria, which is essential for gut health.

They can be obtained from fermented foods such as yoghurt, kefir, kombucha, etc. Probiotics are also found in some cheeses, such as cheddar and mozzarella. If you don’t like these foods or find it difficult to incorporate them into your diet, there are supplements that balance your gut microbiome.

● A nice walk in the garden!

A nice walk after a meal can help improve your gut function. Physical activity increases blood flow to the muscles of the digestive system, which aids in the movement of food through the digestive system and the absorption of nutrients while preventing the growth of harmful bacteria.

It can also help lower blood sugar levels, which is especially beneficial for diabetics.


Maintaining a healthy gut is crucial to our overall health. It’s not always easy, but taking small steps and making gradual changes can make a big difference in our lives. When it comes to changing your life, having the assistance of a nutritionist can be extremely beneficial. 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: 12 Healthy and Tasty Snacks Under 100 Calories

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?

Categories Dietician, Everything, Infertility Diet, Pregnancy nutrition

How Fertility and Diet are Interconnected?

In today’s busy lives, people end up inculcating unhealthy food choices that ultimately damage the proper functioning of their organs. Your diet plays an important role in achieving a healthy pregnancy. Recent research shows that your diet plays an important role not just in helping you become pregnant, but can also decrease the amount of time it’ll take for you to conceive.

The true fertility nutrition lies in healthy fats, plant-based proteins, and whole grains. These food items help in regulating blood glucose and insulin levels which results in healthy ovulation and subsequently pregnancy.

According to studies by Harvard T.H. Chan School of Public Health, the intake of trans fats and foods like processed meats and sweetened beverages negatively affects the fertility of a woman. Another study conducted by the Harvard School of Public Health indicated that consumption of trans fats and animal proteins resulted in ovulatory disorder in over 19000 women.

A 2009 study published in the medical journal “Fertility & Sterility” states that couples who adhered to the Mediterranean diet had better rates of conceiving. Mediterranean diet includes a higher intake of vegetable oils, vegetables, fish, and legumes. The study also showed that a higher intake of B-vitamins positively affected fertility.

Another study published in Obstetrics & Gynaecology journal stated that higher intake of monounsaturated fats, vegetable protein sources, low glycaemic carbohydrates, high-fat dairy, multivitamins, and iron through dietary intake significantly increased the fertility rates in their subjects.

By looking at these studies, we can clearly say that there is a very strong relationship between one’s fertility and diet.

A balanced diet is extremely important for hormones to function properly, but when stress is placed on the system, the body’s natural chemical rhythm faces a toll.

Not able to maintain a proper weight is also the main cause of rising cases of infertility in women. Overweight or underweight women have shown higher instances of infertility and a lower IVF pregnancy rate. Excess weight also worsens the condition of polycystic ovary syndrome (PCOS) which also affects fertility in women. One of the leading symptoms of PCOS is inconsistent ovulation and irregular cycles.

Here is the list of food items you can take to optimize your diet and improve your fertility:

  • Whole fruits and vegetables
  • Omega-3 fatty acids
  • Whole grains
  • Raw Nuts
  • Legumes
  • Extra virgin olive oil, which is also a great source of monounsaturated fat

Food items like refined carbohydrates, trans fats, highly-processed foods, alcohol, excessive caffeine should be avoided by women who are trying to get pregnant or undergoing any fertility treatment.

To know more about fertility nutrition, contact Kanupriya Khanna, one of the best female fertility nutritionists in Delhi to start your journey towards a healthy pregnancy.

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

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

• Sweet Potato

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

• Beetroot

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

• Onion

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

• Carrots

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

• Red Cabbage

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

• Tomatoes

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

• Red Bell Pepper

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

• Red Chili Pepper

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

• Red Leaf Lettuce

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

• Amaranth Leaves

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

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

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

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