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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.

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.

 

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Categories Diet During Pregnancy, Nutrition Blogs

The Benefits of Eating Healthy During Pregnancy

It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important!  During pregnancy, your body undergoes several changes. Eating healthy helps make sure your new baby is getting the best possible nutrients for proper growth and development.

Here in this section, we have listed the benefits of a healthy pregnancy diet plan.

Avoids Complications

As per studies, poor nutrition can increase the risk of pregnancy complications such as gestational diabetes, high blood pressure, anaemia, urinary tract infections etc. Moreover, the lack of key nutrients such as folic acid has been linked to higher rates of birth defects. Eating well can reduce the incidence of such complications.

Promotes Fetal Development

Inadequate consumption of nutrients and vitamins is linked with amplified risk of neural tube defects and low birth weight. Hence it’s imperative to follow a healthy diet plan during pregnancy.

A healthy pregnancy nutrition plan can provide a high amount of magnesium, zinc, phosphorus and various vitamins like thiamine, riboflavin, vitamin B12 – all of which are necessary for healthy fetal growth and development.

Provides Energy

Experiencing fatigue during pregnancy is very common for most women. A balanced pregnancy diet plan can substantially minimize this fatigue,further helping in easy delivery. It will not only boost the body’s energy levels but will also help the women stay active throughout pregnancy.

Promotes Sleep

Pregnant women tend to have less quality sleep due to factors such as back pain, baby’ kicks, leg cramps etc. Eating healthy and balanced meals each day, and staying away from too much junk food and caffeine, can definitely solve this issue. It can normalize the hormones, and help the woman get a restful night sleep.

If you are one of those who is thrilled about being pregnant and is eager to do everything to follow the best pregnancy diet plan, get in touch with Kanupriya Khanna.  A certified dietician in Delhi, Kanupriya will not only provide you dietary guidelines but will also teach you the art of healthy living.

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Categories Diet During Pregnancy, Nutrition Blogs

Why are Dark Green Leafy Vegetables So Good for You During Pregnancy

Dark green leafy vegetables (DGLV) are often overlooked during pregnancy. It is estimated that most expecting ladies do not meet the proper nutrition requirements due to lack of dark green vegetables, amongst other foods in the pregnancy diet plan.

Here in this section, we tell you why dark green veggies are so good in pregnancy:

Help Resolve Constipation

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Leafy green veggies provide fiber and fluid to your body. Hence it becomes vital to include them in your diet during pregnancy. consuming a small bowl of dark greens 2-3 times a week regularly, during pregnancy can help relieve constipation.

Cognitive Development of the Baby

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Dark green vegetables are a rich source of folic acid – that contributes towards the spinal and cognitive development of the foetus. Being also a rich source of iron, dark greens also help in the production of RBC (red blood corpuscles) – thus preventing the risk of anaemia and miscarriages during pregnancy.

Vitamin E:

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You can include dark green veggies in your diet during pregnancy to get optimum Vitamin E. Vegetables like spinach, Swiss chard and beet greens are good sources. This vitamin protects your body from free radical damage.

Combats Leg Cramps, promotes bone growth:

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A wonderful balance of calcium and magnesium, dark leafy green veggies help combat those nasty leg cramps during pregnancy. In addition, it promotes bone development and prevents blood clots in the arteries.

Boosts Immunity

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Dark greens strengthen the immune system and helps fight infections.  By including dark green vegetables in your pregnancy diet plan, you can protect, yourself from various infections.

Keep in mind that no one particular dark green vegetable is healthier than another. Hence ensure you enjoy a variety of dark green vegetables using a range of preparations, raw or cooked.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized dietician in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

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Categories Diet During Pregnancy

Include Carbohydrates in Your Pregnancy Diet Plan

Carbohydrate is an essential nutrient for a healthy pregnancy. It is used as a source of fuel for the body muscles and organs like the lungs, brain and the heart. Moreover this nutrient has the biggest impact on glucose levels.

Some of the other benefits of carbohydrates during pregnancy are listed below:

  • Consuming nutritious carbohydrates can help you sustain a healthy weight throughout your pregnancy. It will not only maintain the blood sugar levels but will also help you avert the risk of obesity.
  • Carbohydrate is a good source of energy and fibre. Including carbohydrates in your pregnancy diet plan will help regulate your bowel movements and prevent constipation.
  • Carbohydrate provides you the much-required energy boost during pregnancy. They get readily broken down into simple sugars to supply energy to the body cells and the developing foetus.
  • Some studies also suggest that carbs are useful in combating pregnancy symptoms like nausea and morning sickness. It uplifts your mood and helps you stay hale and heart.

Healthy carbs that can be included in your diet during pregnancy:

  • Oatmeal
  • Quinoa
  • Brown rice
  • Wholegrain bread
  • Sweet potatoes
  • Sweet corn
  • Vegetables like, spinach, broccoli, cauliflower asparagus, beetroot etc
  • Beans like lima beans, red beans, chickpeas, kidney beans
  • Wholegrain cereals
  • Dairy products like milk
  • Fruits like, banana, blueberry, grapefruit, apples etc

Although carbohydrates contribute to overall health and development, it is advisable to consider the quality and quantity of carbohydrates consumed during pregnancy. Hence ensure you visit your nearest doctor or dietician to get more tips and guide in order to stay healthy during pregnancy.

For a healthy diet plan during pregnancy, Kanupriya Khanna is here to guide you! A qualified dietician in Delhi, Kanupriya will not only offer you a personalised diet plan as per your requirement but will also help you inculcate healthy eating habits during your pregnancy.

Categories Diet During Pregnancy

Advantages of Eating Gourd Vegetables During Pregnancy

Gourd vegetables are not liked by all for its bland taste, but in reality, they are considered to be very healthy. They offer numerous health benefits, especially for pregnant women!

Pregnant women need to strengthen their immune system as their nutrients get used up very quickly in the path towards the delivery of their baby. Including gourd vegetables in the pregnancy nutrition plan can fulfill this requirement.

Different Kind of Gourd Vegetables That Can Be Included in Pregnancy Diet Plan

Bitter Gourd – Karela
Hemorrhoids and constipation are some of the most common health issues that majority of pregnant women face during this phase. Bitter gourd contains lots of fiber that is helpful in combating both these issues.

Bottle Gourd – Lauki, Dudhi, Ghiya
Bottle guard is not only rich in antioxidants but is also packed with minerals and water. Hence including bottle gourd in a pregnancy diet plan can help in hydration, improve nutritional value of the diet and thereby benefit both the mother and the baby.


Ash Gourd – Raakh Laukee
Ash gourd is yet another pregnancy power food. Since the vegetable has antioxidant effects, it helps in inhibiting gastric mucosal damage. It also helps in treating acid reflux syndrome and constipation.



Pointed Gourd – Parwal
Pointed Gourd it is a great food for pregnant women. It provides good amounts of vitamin A and C, potassium, magnesium, phosphorous and many other micronutrients; while, it has only a few calories. Hence this vegetable helps you maintain your calorie intake while enhancing nutritional consumption.

Ridge Gourd – Torai
Ridge gourd strengthens liver functioning, purifies the blood and regulates blood glucose levels. Rich in fiber, this superfood also helps maintain appropriate weight during pregnancy.

There are many such vegetables that offer great nutritional value to pregnant women.

However, if you are looking to chalk out a balanced diet plan for pregnant women, it may be worthwhile to consult a qualified nutritionist who will prepare a balanced pregnancy nutrition plan. A qualified nutritionist will not only take into consideration the pregnancy requirements but will also consider if any allergies or medical complications that pregnant woman may be suffering from.

Kanupriya is one such qualified dietician in Delhi who will give you honest, clear and concise advice on how and what to eat.

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