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Weight Loss Tips
Categories Everything

Weight Loss Tips For Pcos

PCOS or polycystic ovarian syndrome is referred to a condition in which cysts develop on the ovaries. Between 4-20% of women in their reproductive phase of life may suffer from this condition. This condition is characterised by hormonal imbalances, insulin resistance, inflammation, etc. All these together can make weight loss difficult, especially for those women who also have thyroid disorders. PCOS is also the leading cause of infertility in women.

Following are some tips for losing weight with PCOS:

  1. Reducing carbohydrate intake

PCOS is often associated with insulin resistance (35% to 80% cases). In insulin resistance, the cells of the body are unable to absorb glucose from blood in normal amounts, leading to high blood sugar levels. This in turn can lead to higher conversion of sugar to fat in the body and weight gain. Reducing simple carbohydrates intake can directly lead to lowering of insulin levels, thereby reducing carb conversion to fat. At the same time, consuming a low GI (glycemic index) diet reduces insulin resistance and fat storage around the belly area.

  1. Increase protein intake

Protein intake has been shown to improve blood sugar management by giving a feeling of fullness for longer. In addition, it also helps in losing weight. But remember that total protein intake should not exceed more than 40% of total calorie intake, as very high intakes can cause increased stress on the kidneys.

  1. Include nuts and seeds

Nuts and seeds are powerhouses of healthy fats, vitamins and minerals like omega 3 fatty acids, zinc, iron, selenium, etc. Seeds like pumpkin, sesame, flax and sunflower have been shown to bring about a balance between the reproductive hormones.

  1. Reduce sugar consumption

Refined sugar, jaggery, honey all are high calorie foods with high glycemic indices and thus should be avoided. Added sugars also increase weight and insulin resistance. Research also shows that women with PCOS have higher blood sugar spikes on ingestion of sugar as compared to women without PCOS.

  1. Get physically active

Exercise has been shown to help at multiple levels; be it weight loss, improved insulin sensitivity, better hormonal health, etc. Therefore it is important to invest at least 30-40 minutes daily for exercise.

  1. Get adequate sleep

Inadequate sleep increases levels of hormones like cortisol and ghrelin, that increase the feeling of hunger. It also leads to increased inflammation in the body. Our bodies carry out repair of damaged muscles and detoxification while we are asleep. Thus getting enough sleep is an important part of not just your weight loss, but also your health journey.

If you have PCOS and would like to lose weight, or improve your fertility, and are looking for help in planning and meal prep ideas, contact Kanupriya Khanna, one of the best Dietitian and Nutritionist in Delhi.

Child Nutritionist and Dietician in Delhi
Categories Children Diet

How Healthy Are ‘Health Powders’ We Add To Our Children’S Milk?

All food that we eat, whether fresh or processed, contains sugar in one form or the other. It could be natural sugar that is present in fruits and vegetables, or processed sugars that are added to processed or packaged foods.

According to pediatricians, endocrinologists and nutritionists; children get enough sugar from the natural foods that they eat, i.e from grains, pulses, fruits, vegetables, etc. Feeding our children processed foods like health powders, that contain processed sugars, puts an additional burden on their systems. Not just that, these so-called fortified foods when fed to children at a young age, makes them crave sugar throughout their lives in varying quantities.

The marketing campaigns that surround these powders are so glamorous and inviting, but more importantly, to the innocent eye they can lead to one or more of the following emotions or concerns:

  1. if these powders are not given to children, their growth will be hampered
  2. if the child is lagging behind in their growth, giving these powders will help them catch up faster
  3. these powders will ensure that the child is free from various nutritional deficiencies
  4. vegetarian or vegan parents feel these powders are necessary to meet the protein needs of their children
  5. enhancing the taste of the milk by adding these powders will encourage the child to drink milk easily

There are a number of reasons why these so called ‘health powders’ are not healthy and should not be given to children:

  1. the amount of added sugar they contain
  2. they may contain addedflavours
  3. some might food colours that can be detrimental to health, especially if your child is prone to allergies
  4. they are fortified with multiple minerals and vitamins: some of these should not be consumed together simply because they interfere with each other’s absorption. For e.g the same enzyme is responsible for the absorption of Iron, calcium and zinc. So if these are taken together, the amount that will be absorbed of each mineral will be minimal or negligible
  5. they lead to a huge spike in insulin levels
  6. They lack fibre

Increased consumption of these ‘health powders’, coupled with more sedentary lifestyles of the children today, increases their chances of become overweight and having other lifestyle diseases in later life.

With India soon heading towards becoming the diabetic capital of the world, it becomes important for us as a population to arrest the problem at our end, sooner rather than later.

We as consumers need to become aware and smart today. Get into the habit of reading the list of ingredients and nutritional labels that are mandatory on every packaged food that you buy. Look at not just the calories or sugar content of the product, but also at the carbohydrate content, sodium content, etc.

Our children are our future, and we want them to be healthy and happy individuals that will be at the forefront of a healthy and happy nation.

To know more or if you need further help with your child’s nutritional needs or concerns, get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

healthy eating habits for children
Categories best Dietitians and Nutritionists in Delhi

How to encourage healthy eating habits for your children during holidays

Vacations are synonymous with celebrating the freedom from school and a disciplined routine. Children look forward to holiday travels, visiting relatives and generally having a good time. It can thus be a challenge to ensure that they are eating healthy at the same time.

A few options can ensure that your children inculcate healthy eating habits during the holidays.

1. Involve your children in buying and prepping

Children love playing adults and respond well when given certain duties and responsibilities. Take them along and let them choose groceries with you. Let them participate in meal planning and then meal prepping or cooking, depending on age appropriateness. Children will automatically want to eat a dish that they have been involved in; it’s the simplest way to teach them to eat healthy.

 2. Mealtimes should be friendly and calm

Whenever trying to introduce anything new to children, remember to never create a sense of urgency to it. children adapt better when they know that the parent will not get upset with them, there is no retribution involved, and that they can express their true feelings be it likes or dislikes. They need to feel that you trust and respect their feelings and do not make light of them.

Mealtimes should also not be about lecturing them or teaching them life lessons or reprimanding them. It should be a time that is stress free and a time to bond as a family.

3. Avoid strict restrictions on favourite foods

 Holidays are a special time for everyone, including the children. They look forward to having a leisurely time, indulging in their favourite activities and foods, and generally expecting that they will be allowed forbidden foods once in a while. It is very important to think about their mental health and the feel good factor that some so called junk or unhealthy foods bring with them. Once in a while it is alright for them to eat these foods. This is especially true of birthday parties and other get-togethers that they will attend.

4. Stick to the same routine

 As far as possible try not to change their routine too drastically during the holidays. Children are happier and more secure when they follow a routine over a long period of time.

5. Plate up food in a fun way

For younger children and toddlers, plating up their less favourite fruit or vegetable in a fun way can encourage them to try it. Do not pressurize them into finishing it if they don’t like it, trying is a great start. Offer it to them again at a later day without creating too much fuss or giving it too much importance. You can also add their favourite food to the same plate in a creative way so it becomes a part of the food that you want your child to eat. For eg: if your child loves carrot but does not like broccoli, then make a carrot and hummus dip in which they can dip their broccoli cutlets. Remember to be calm and friendly at all times.

6. Be a role model

It is rightfully said that kids are a reflection of their parents. Kids always look upto their parents when young and imitate them. Make sure that you follow the basic rules of healthy eating yourself before you try to teach your children:

  • Eat fruits, vegetables, whole grains, etc. and stay away from fast foods
  • Eat at regular intervals
  • Eat slowly
  • While eating be happy and calm
  • Take small portions. Once you finish them, take extra helpings I needed
  • Do not leave unfinished food on your plate

I hope the above helps you and your children in having a fun filled holiday. To know more or if you need further help with recipe suggestions, etc., get in touch with me, Kanupriya Khanna, one of the best Dietitians and Nutritionists in Delhi.

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