healthy diet plan Archives

Health Advantages of Quinoa

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Quinoa is a sort of edible seed that comes in a variety of hues, including black, red, yellow, and white. The plant is native to the Andean region of South America, notably Bolivia, Ecuador, Chile, and Peru, and has been cultivated for over 5000 years. The natural saponins, a bitter-tasting chemical component coating the exterior of the seeds that functions as a natural insecticide, is removed after they are collected.

Quinoa, often described as a “superfood” or a “super grain,” has become popular among the health conscious, with good reason. It is also gluten-free and suitable for those following a gluten-free diet.

Quinoa is often used as a rice substitute, but it is actually a seed. It is commonly mistaken for a grain and is referred to as such. Quinoa is soft and fluffy when cooked, with a somewhat nutty flavour. It can be processed into flour, flakes, and a variety of dishes like pasta and bread.

According to the United Nations’ Food and Agriculture Organization, the boom in quinoa demand has pushed production outside South America to more than 70 countries. Quinoa crops are being grown on a huge scale in China, North America, France, and India.

Quinoa seeds can be black, red, white, purple, pink, yellow, gray, orange, green or yellow.

Quinoa has a high protein, fiber, iron, copper, thiamin, and vitamin B6 content. It’s also a good source of magnesium, phosphorus, manganese, and folate. “A ‘good source’ implies that one serving delivers at least 10% of the daily value of that nutrient, while an ‘excellent source’ means that one serving provides at least 20% of the daily value of that nutrient.”

Quinoa’s “unique composition and outstanding balance” of protein, oil, and fat, as well as its minerals, fatty acids, antioxidants, and vitamins, make it a very nutritious food, according to a 2009 paper in the Journal of the Science of Food and Agriculture. Quinoa, unlike many other plant foods, contains phytohormones. Because they occasionally act like estrogens in the body, phytoestrogens are being explored as a treatment for menopause symptoms.

Quinoa’s health advantages

1. An all-around protein

Quinoa is well known for being one of the few plant foods that provide complete proteins, with all essential amino acids in a healthy balance. Complete proteins include all of the essential amino acids in about equal amounts, which the body cannot manufacture on its own.

2. Anti-inflammatory benefits

Quinoa may help decrease the presence of inflammation. It helps promote healthy gut microbes (the friendly bacteria in the gut), which are important for preventing obesity, inflammation and disease.

3. Free of gluten

People with Celiac disease, a severe gluten intolerance, are advised to follow gluten-free diets. Quinoa is an excellent choice for such people or those who have gluten intolerance, IBS (irritable bowel syndrome), etc.

4. Heart health

Lowering LDL cholesterol is good for your heart, but quinoa can benefit your heart in other ways as well. A study published in the Journal of Food Lipids noted that quinoa seeds possess many of the dietary flavonoids “shown to inversely correlate with mortality from heart disease.” Triglyceride levels reduced by an average 12.7 per cent among the participants who ate 50g, according to the findings. If you eat 50 grams of quinoa, which is four tablespoons daily, your risk of cardiovascular disease can decrease significantly.

5. Digestion

One cup of cooked quinoa offers 21% of the daily fiber recommendation, which is fantastic for your gut. Quinoa is also easier to digest than many other grains. Furthermore, one feels fuller after eating quinoa, in comparison to eating wheat or rice, according to a study published in the British Journal of Nutrition.

6. Hypertension and diabetes

Quinoa has also been examined for its role in diabetes and hypertension control. A study investigated 10 traditional Peruvian grains and legumes for their potential in controlling the early stages of Type 2 diabetes. The study found that as Quinoa is one of the most protein rich foods with almost twice as much fiber as many other grains; is loaded with potassium and magnesium, it can be extremely beneficial in diabetes and hypertension control. Not only does quinoa help normalize blood pressure, blood sugar and triglyceride levels, it’s a great food for weight loss as well!

In case you need a professional help, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian, having more than 18 years of experience. She is one of the best dietitians in Delhi if you are looking for nutritional advice

Children Diet

Impact of too much sugar on your child’s health

Children Diet best lactation nutritionists, Best Nutritionist in Delhi, Child Dietitian, child nutrition, child's behaviour problems., child's brain health!, child’s health, childnutrition, dietitian for children, Dietitian for Kids, Dopamine, easy dinner recipes for kids, Healthy Breakfast, Healthy Diet, healthy diet plan, Hippocampus, Impact of too much sugar in your child’s health, iron, Iron Deficiency, nutrition, sugar kanupriya123 Nov 25, 2021Nov 25, 2021

Impact of too much sugar on your child’s health

Sugar is all over the place. Portion sizes are increasing in today’s society, processed foods are becoming the standard, and as a result, we’re consuming more sugar than ever before. A high sugar intake is linked to an increased risk of obesity, type 2 diabetes, and dental cavities. Sugar’s impact on your child’s brain health is also becoming clearer according to recent studies.

There are both immediate and long-term consequences of high sugar intake on brain health. You’re certainly aware of ‘sugar high,’ which is defined by a spike in your child’s energy followed by sugar consumption. But did you know that sugar also has long-term consequences for your child’s brain health?

Let’s have a look at our brains:

The Prefrontal Cortex (PFC) is a key regulator of cognitive activities like attention, behavioural control, and self-control. These do not form until later in life because this area of the brain is still maturing until the early twenties. Sugar has an especially negative impact on a child’s brain because the brain is continually developing. Long-term, everyday use of high-sugar (and high-fat) diets has been related to a loss of neurons (brain cells) in the prefrontal cortex, which may have an adverse effect on the creation of the cognitive processes indicated above. During this stage of life, an undeveloped prefrontal cortex might reduce self-regulation, which could be the cause of your child’s behaviour problems.

The Hippocampus is a brain region important in learning and long-term memory. The production of new neurons, known as neurogenesis, is a key element of memory and learning development. High sugar intake has been demonstrated in studies to slow down this process, potentially affecting performance on tasks like learning ability. Sugar consumption has also been linked to poor performance on nonverbal IQ tests.

Is sugar an addictive substance?

Let’s move on to the brain’s reward system. Dopamine is a neurotransmitter (think of it as a brain messenger) involved in movement, motivation, and addiction. Dopamine is released when you eat a highly enjoyable food (such as a sugary snack). Eating large amounts of these foods can activate the reward system to a great degree, causing a person to eat more food than necessary to meet their energy needs. With consistently high sugar diets, this overeating can begin in childhood and persist throughout maturity. Research is also showing that sugar can be characterized as an addictive substance and may even have addictive properties including withdrawal or continued cravings when sugar is deprived

What should you do?

Sugar is so widely available that it’s easy for your child to consume too much. For a list of typical sugar sources and guidelines, check the previous blog (INCLUDE LINK). If you’re having trouble reducing your child’s sugar intake, try implementing the following suggestions:

1. Avoid fruit juice: Juice has an abnormally high sugar content. Many of the nutritious characteristics of fruit, such as fibre and vitamins, are stripped away during processing. Instead, make water the preferred beverage.

2. Be inventive when it comes to baking! Use natural sweeteners like dates or bananas to sweeten your food. Because many recipes ask for a lot of sugar, lowering the amount can also assist.

3. Keep an eye out for food marketing. Many smoothie businesses, for example, love to pitch their products as the healthier option, but they might actually be filled with 50+ grammes of sugar!

4. Finally, make a positive start to your child’s day. Many traditional breakfast meals, such as cereal or Pop tarts, contain a lot of sugar, which causes your child’s energy to jump and then drop before lunch. Including more complex carbohydrates and fibre in the first meal of the day (for example, overnight oats, eggs, peanut butter, and whole grain bread) can make a huge difference.

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

References:

1. Reichelt, A., Gibson, G., Abbott, K., Hare, D. (2019). A high-fat high-sugar diet in adolescent rats impairs social memory and alters chemical markers characteristic of atypical neuroplasticity and parvalbumin interneuron depletion in the medial prefrontal cortex. Food & Function, (4).

2. Reichelt, A. (2016). Adolescent maturational transitions in the prefrontal cortex and dopamine signaling as a risk factor for the development of obesity and high fat/high sugar diet induced cognitive deficits. Front. Behav. Neurosci,

3. Neuroscientifically Challenged. (2015, January 16). Know your brain: reward system.

4. The University of Queensland. (2017, May 18). What is neurogenesis?.

5. Freeman, C. R., Zehra, A., Ramirez, V., Wiers, C. E., Volkow, N. D., & Wang, G. J. (2018). Impact of sugar on the body, brain, and behavior. Frontiers in bioscience (Landmark edition), 23, 2255–2266.

Other nutrition blog, Pregnancy nutrition

Iron Deficiency in Pregnancy

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Iron Deficiency in Pregnancy

Is iron important for a healthy pregnancy? When you’re pregnant, how much iron do you need? What are the best places to get iron?

Do you find yourself pondering these questions frequently?

Pregnancy and Iron

Iron is one of the nutrients that aids in the development of a healthy baby. Iron is required for your baby’s growth, including the development of a healthy brain. It aids in the transfer of oxygen from your lungs to your baby, as well as assisting in the production of new red blood cells to maintain a healthy pregnancy. Iron is also required to aid in the development of your baby’s own iron stores. This lowers the baby’s chances of iron deficiency after birth.

Iron deficiency during pregnancy can pose a number of dangers to both the mother and the baby. Mama’s heart may be under more strain, and she may be more susceptible to infection. Low birth weight, preterm delivery, and increased risk of infant mortality are all risks of iron deficiency. But don’t be concerned! Iron deficiency can be avoided or controlled during pregnancy by eating iron-rich meals on a daily basis and taking iron supplements.

What amount of Iron do you require?

During pregnancy, a woman should get a total of 27 milligrammes of iron every day. Most women obtain less than 15 milligrammes of iron per day from food, which is why taking a supplement during pregnancy is recommended.

Where can you find it ?

Heme and non-heme iron are the two forms of iron. Heme iron, which can be found in meat, is better absorbed by the body than non-heme iron, which can be found in plant sources. Red meat is a good source of heme iron. Whole grains, nuts, beans, and leafy greens like spinach are all good sources of non-heme iron.

Did you know that vitamin C aids in the absorption of iron in the body? When you eat meals high in iron, make sure you also eat foods strong in vitamin C. Kiwi, peppers, mangoes, and lemons are all good sources of vitamin C.

Did you also know that calcium and iron don’t mix well? While calcium is a crucial vitamin to consider during pregnancy, when it comes to iron, it can be a bully. Calcium will interfere with iron absorption if calcium and iron-containing foods are taken at the same time.

To get the most out of both minerals, aim to eat calcium-rich foods at least 2 hours apart from iron-rich ones. Tannins and iron are in the same boat. Coffee and tea contain tannins, so if you choose to consume either of these beverages while pregnant, do so one hour before or after consuming iron-rich meals.

Do you think you may be deficient or are at danger of becoming deficient?

Iron deficiency affects one out of every four pregnant mothers. Women who have heavy periods, consume a vegetarian or vegan diet, donate blood on a regular basis, have been pregnant multiple times, or have a gluten sensitivity are more prone to developing iron deficiency during pregnancy. If you suspect you have an iron deficiency, you may experience fatigue and a lack of attention. When your haemoglobin levels are low, you have iron deficiency anaemia. Hemoglobin is a protein found in your blood that transports oxygen throughout your body, with the help of iron.

In Conclusion

Iron is an important component to consider during pregnancy. Working with your dietitian can help you acquire enough iron to promote a healthy pregnancy for both you and your baby!

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of pregnancy 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.

Children Diet, Nutrition Blogs

Tricks for including Omega-3 fatty acids into Your Child’s diet

Children Diet, Nutrition Blogs Best Dietician in Delhi, Best Nutritionist in Delhi, child diet, Child Dietitian, child focus, child's brain health!, Child’s diet, dietitian for children, Dietitian for Kids, dietitian for kids in delhi, dietitian nutritionist for lactation, easy dinner recipes for kids, Food Recipes For Kids, Healthy Breakfast, Healthy Diet, healthy diet plan, lactation consultant in delhi, strong immunity foods, supplements to children kanupriya123 Nov 11, 2021Nov 11, 2021

Omega-3 fatty acids are critical for a child’s nutritional needs. It cannot be overstated how important it is especially for a child’s brain health! Omega-3 fatty acids are important for overall health and can help a child focus, reduce hyperactivity, and lead to better memory, uptake and retention overall. It is critical that we provide high-omega-3 foods or supplements to growing children as much as possible.

What exactly are omega-3 fatty acids?

Omega-3 fatty acids are an essential fatty acid, which means that the body cannot produce them and they must be obtained from food or other sources.

The three main omega-3 fats are ALA, DHA, and EPA (the titles are confusing, so don’t memorise them).

DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are produced in modest amounts by ALA (alpha-linolenic acid), which can be obtained from foods such as certain oils, nuts, and seeds.

The DHA and EPA produced by this ALA are insufficient. As a result, you must consume it!

Fatty fish such as salmon, sardines, anchovies, and tuna provide DHA and EPA to the body.

DHA and EPA are critical for a child’s cognitive and behavioural development.

So, where may Omega-3 fats be found?

Although this is not an exhaustive list of omega-3-rich foods, there are a few items you can try to incorporate into a child’s diet.

• Fish and seafood, particularly fatty fish like salmon, tuna, and sardines that we’ve already discussed;

• Walnuts, flax, hemp, and chia seeds are examples of nuts and seeds.

• Oils from plants.

Even if parents do their best to provide nuts, seeds, and fish to their children on a regular basis, they may not accept them willingly or eat as much as they require. This is where supplements can help to fill in the gaps in your omega-3 intake.

Introducing omega-3 supplements to children

We’ve all experienced how tough it is to convince a youngster to take supplements, right? Omega-3 supplements, especially those in liquid form, make this even more difficult because they have an oily texture and can have an unpleasant fishy flavour. This may not be a problem if your child is older and can take a pill or gummy, but we’ll focus on liquids today.

So, here are a few ways to mask the fishy taste of omega-3 oil:

1. Toss it with your child’s favourite freshly squeezed juice: Citrus fruits, such as orange juice are best for masking the flavour and texture.

2. Toss with yoghurt in a smoothie or frozen yogurt along with fruits: The soft texture and strong flavour of flavoured yoghurt will help to mask the oil’s taste and consistency.

3. Add to nut butter and spread on toast, crackers, or fruit.

4. POPSICLES WITH FRUIT!: There’s nothing like a delicious fruity popsicle to cool off after a long day of school or activities. Before freezing, hide some omega-3 in the popsicles.

In conclusion

No matter how hard you try, not every child will accept an omega-3 supplement, but it is a crucial nutrient to include in their diet. Don’t give up.

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

Other nutrition blog

What is the term “diet elimination”?

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The majority of diets are intended to assist you in losing weight or improving your health. An elimination diet is not the same as a regular diet. This plan’s purpose is to help you feel better by identifying the foods that make you unwell.

What Is an Elimination Diet and How Does It Work?

Though there are various forms of elimination diets, they all work on the same principle: you stop eating particular items for a few weeks and then gradually reintroduce them one by one. This method can be used to detect food allergies, sensitivities, or intolerances that could cause unpleasant reactions.

“Reintroduction” is the next step. During this phase, you’ll gradually reintroduce foods to your diet while keeping track of your symptoms. Other tests may be performed by your doctor to determine which foods are causing your problems.

Once you and your doctor have identified the items that are causing your symptoms, you and your doctor can devise a new eating plan to help you avoid them.

People with a range of health issues linked to dietary reactions may benefit from an elimination diet.

To discover if certain foods are producing symptoms, consider an exclusion diet, such as:

• Bloating, gas, indigestion, or other stomach problems

• Joint pain

• Fatigue

• Headaches

• Frequent colds or immune system problems might cause brain fog.

• Anxiety, depression, or mood swings

Because this diet is so complicated, it’s critical to follow it safely and precisely.

An elimination diet should only be followed under the supervision of a medical practitioner.

What Are the Health Benefits of Following an Elimination Diet?

An elimination diet can assist you in determining which foods are making you feel ill. For folks with food allergies or intolerances, this might be a game changer.

Food allergies are on the rise, according to Food Allergy Research and Education (FARE). Food allergies affect around 32 million people in the United States, including 5.6 million children under the age of 18.

An elimination diet can also help with the symptoms of various medical disorders that are prompted by food allergies. Here are a few examples:

• Other gastrointestinal illnesses such as Irritable bowel syndrome (IBS) is a common gastrointestinal illness that causes symptoms such as diarrhoea, cramps, stomach pain, gas, and constipation. Elimination diets have been shown to assist some persons with IBS minimise their symptoms.

• Attention deficit hyperactivity disorder (ADHD) is a neuropsychiatric condition that affects roughly 7% of children and adolescents in the United States. An exclusion diet was successful in lowering symptoms for 30% of children with ADHD, according to a study published in BMC Psychiatry in 2020.

• Migraine is a neurological disorder marked by recurrent episodes of symptoms, most commonly debilitating headaches, that can have a negative influence on a person’s quality of life. Participants on an exclusion diet reduced their number of headaches from nine to six in a 2010 research.

• certain foods have been shown to exacerbate the symptoms of various diseases, particularly autoimmune and inflammatory conditions. An elimination diet can be used to treat a variety of health problems.

Effects of Weight Loss

An elimination “diet,” despite its name, is not intended to help you lose weight. In fact, for many people, eliminating foods or entire dietary groups makes calorie restriction more difficult.

On the other hand, some people with food allergies who follow an exclusion diet may feel better and lose weight, but this is unlikely to be due to the diet itself.

An elimination diet should be avoided by anyone with a history of eating disorders such as anorexia or bulimia, as it may induce dangerous behaviours.

Elimination Diets (Examples)

An elimination diet can be done in a variety of ways. Some plans have greater limitations than others. For example, you may need to eliminate just one suspected item, or you may need to exclude six or more foods.

The amount of foods you eliminate will be determined by your symptoms, probable triggers, motivation, and other variables. The most restricted elimination diets usually produce the best outcomes.

These foods are not included in the famous six-food exclusion diet:

• Milk, yoghurt, cheese, butter, and ice cream are examples of dairy products.

• Wheat-based foods like flour, bran, and gluten may be restricted.

• Eggs and egg-based condiments, such as mayonnaise and salad dressings, are common triggers.

• Edamame, soy sauce, and tofu are all soy-based goods.

• Peanuts and tree nuts are the most common culprits to avoid.

• Shellfish is one of the most prevalent food allergens.

The following foods are typically prohibited on an elimination diet:

• Citrus-based foods it’s possible that oranges or grapefruits are on your list of fruits to avoid.

• a few vegetables Tomatoes and peppers are frequently left out.

• Sweeteners made from artificial sources you may need to eliminate aspartame and other artificial sweeteners from your diet.

• Oils Certain oils and dairy-based butters may need to be avoided.

• Beans, peas, and all soy-based items fall into this category.

• Sugars it’s possible that candy and sweets will be limited.

• Other spices and extracts, as well as caffeine and alcohol, may need to be avoided.

In case you need a professional help, you can contact Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian, holding more than 18 years of experience in child nutrition. She is one of the best dietitians in Delhi if you are looking for nutritional advice for children.

Nutrition Blogs, Other nutrition blog

Importance of Storing Your Grains and Flours Correctly!

Nutrition Blogs, Other nutrition blog best dietitians in Delhi, healthy diet plan, pregnancy diet plan kanupriya123 Feb 23, 2021

Whole grains and flours play an essential role in our healthy diet plan. While the shelf life of grains and flour is usually much longer than other food items, it is important to store them correctly, to ensure it is safe from infestation and spoilage.

Here in this section, we bring to you a guide on how to store flours and grains rightly.

• To keep the grains or flours safe, make sure you store them in an impenetrable, airtight container. You can also put a bay leaf in your containers to keep the bugs away. For cabinet storage, sealed containers of glass are the best.

• The fridge is the second-best place where you can store grains and flour. Some health experts recommend storing grains and flour in the freezer for 24-48 hours once it is bought home from the grocery store. It helps kill any bugs or eggs that may reside in the food item. You can later transfer it into a tightly sealed container, as mentioned above. This can be done if the quantities bought are less and you have enough freezer space.

• Ensure the container is stored in a cool, dry, and dark location.

• Do not store these next to other strong-smelling foods or chemicals. Especially flour! The flour is like a sponge – it tends to absorb whatever it has around. You can determine the freshness of the flour with your sense of smell. A sour, burnt or funny smell indicates spoilage.

• Check floor/storage areas. If you had an insect infestation at the end of last year, make sure you fumigate, sterilize, or thoroughly clean the area and all the containers.

• Never mix your new and old packages. Doing so invites spoilage problems.

• It’s best to mark the date of storage on each food item. This way you can easily rotate your food stores and use the oldest items first.

To keep grains and flour in the best condition for a longer period of time, you need to bring all the best practices into place. It will help you get the most value out of your stored food item.

If you need help on how to incorporate grains and flour in your healthy diet plan, pregnancy diet plan, or child’s diet plan do get in touch with Kanupriya Khanna. One of the best dietitians in Delhi – Kanupriya will not help you maintain a healthy lifestyle, but will also give you some food hygiene tips to eliminate or reduce the risk of illness.

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Nutrition Blogs, Pregnancy nutrition

Effective Treatments and Diet for Perinatal Depression

Nutrition Blogs, Pregnancy nutrition female fertility nutritionist in Delhi, healthy diet plan kanupriya123 Jan 18, 2021Jan 19, 2021

Perinatal depression, also referred to as maternal depression, occurs during pregnancy or within a few weeks after delivery.

A number of women face perinatal mood and anxiety disorders. It is estimated that 1 in 6 women suffer from this disorder. This illness is influenced by many factors. Some of them are listed below:

Physical and mental stress from pregnancy, childbirth, and caring for a new baby
Difficult or traumatic childbirth experiences
Lack of postpartum support
Lack of family or financial support
Limited access to healthcare facilities/ treatment
Recent exposure to psychological stressors
Previous mental illness
Hormonal imbalance
Genetic predisposition
Lacking nutrients or a healthy diet plan

Perinatal depression symptoms include:

Mood swings
Trouble bonding with your baby
Difficulty thinking or making decisions etc

The most effective way to diagnose and treat perinatal depression is by visiting your doctor. They can evaluate your symptoms and advice the best treatment plan for you.

However, you may also follow the below tips at home. It will help you cope with everyday stresses in a better way.

• Exercise

Focus on your body and start an exercise program. Just pick your favourite workout wear and start your regimen. Whether you just go for a daily walk or join a prenatal/postnatal yoga class, your body will surely benefit plenty. Moreover, you will get an amazing feeling after you do your exercise. It will help you to stay in a good mood throughout the day.

• Read for Fun

Pick up a novel or a magazine that’s just plain fun. You can also go online and read some new articles to alter your mood. The point is to truly relax and escape from the stresses for a while.

• Go for a Spa

Take a little time, and treat yourself to a spa to ease those pains and aches. These days

many spas are offering packages for new moms and pregnant women. Whether it’s a massage or a facial, you are bound to emerge feeling rejuvenated.

Note: Remember to check if your spa-consultant is trained in pregnancy/ post-pregnancy spa treatments. The regular spa might not be able to help you much.

• Communicate/ Socialize

This is the best phase of your life, so try to share this time with your spouse, family

members, and friends. Discuss your experiences and feelings with others or with other experienced moms. They will surely understand your feelings and will try to keep you happy in whatever way they can.

• Dress Appropriately and Go On a Date With Your Partner

Dress up and go for a romantic date with your husband. It will help you de-stress and make you happier.

Below are some tips to help hide those bulges:

➢ During this phase try an empire-waisted maxi dress – an ankle-length flowing dress

that you can wear even after the baby has arrived. It’s easy to wear – just throw

it on and you are good to go!

➢ You can also find a big coat that you can wear on your dresses and tops. Just close up 1 or 2 buttons and you are ready to go. Moreover, it keeps you protected and comfortable, wherever you go.

• Follow a Healthy Diet Plan

Make sure you follow a healthy diet plan. As per health experts, food can control/reduce stress in several ways. It will not only boost the body’s energy levels but will also help you stay active and charged throughout the day.

• Consult a Dietician

It’s suggested that the kind of food you take can impact the body’s neural circuits – one that controls emotion, motivation, and mood. So if you are feeling low and want to know which foods act as a stress buster, consult a dietician like Kanupriya Khanna. A female fertility nutritionist in Delhi– Kanupriya will not only help you with a good diet plan but will also help you stay calm and healthy during such critical times.

Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

Diet Tips to Lose Weight After Pregnancy

Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition fertility nutrition specialist, healthy diet plan, post delivery diet, post-delivery diet plan, superfood to boost the immune system kanupriya123 Jan 11, 2021Jan 11, 2021

Weight gain during pregnancy is extremely natural. This extra weight goes away naturally once you deliver the baby. All you need to do is practice a few healthy tips and understand the rhythm in which your body works.

If you are feeling anxious, or simply struggling to cope up with the post-pregnancy weight, have a read below. we have listed down some great tips to help you lose that extra pounds after delivery.

• Set a Workout Plan

Learn some yoga, aerobics, Zumba, etc from the internet. Try doing it 2-3 times a week, depending on your strength. These activities will whip your body back into shape. However, make sure you seek your dietitian or doctor’s advice before you begin your workout plan.

• Drink Lots of Water/Fluids

Include water and various nutritious fluids in your healthy diet plan. It will help you stay hydrated and enable easy weight loss.

• Go for Fiber-Rich Food Items

Include lots of fiber rich foods in your diet plan. Fiber foods slow down digestion, reduce hunger hormone levels and help you stay full for a longer time. For example, a bowl of high-fiber oatmeal with berries on top is a great way to start the day.

• Bake, Broil, Grill, Roast, and Steam

Instead of frying foods, choose other healthy cooking techniques like baking, broiling, grilling, roasting, and steaming. These techniques require less or no oil. It will not only cut fats from your diet but will also reduce the risk of many other lifestyle disorders.

• Avoid Eating the Following Food Items

If you want to be honest with your weight-reduction plan, ensure you avoid eating the following food items.

➢ Avoid nut butter as dips

➢ Stay away from too much bread or maida

➢ Avoid ketchup or other sauces and dressings

➢ Don’t eat packaged foods (biscuits, cereals with sugar, namkeens, chips, etc.)

➢ Avoid junk and processed food items like pizza, burgers, chips, samosa, bhel, vada pav, mayonnaise, cakes, candies, etc.

➢ Likewise exclude aerated drinks, canned juices, ice-creams, etc from your post-delivery diet.

All these food items are generally low in nutrients and high in calories, sugar, preservatives, sodium, and added fats.

• Choose Healthy Substitutes

Include healthy substitutions in your diet plan. Healthy substitutions will not only reduce the amount of fat, calories, and salt in your recipes but will also improve your nutritional content.

➢ For example:

Instead of white pasta, choose multigrain or whole wheat pasta

➢ Amaranth or rajgira is another superfood to boost the immune system. It can be used instead of rice in various preparations.

➢ Consume low-fat milk, instead of whole milk

➢ Instead of sour cream use Greek yogurt

➢ Prepare frozen fruit sorbets with banana as a sweetener instead of consuming store-bought ice creams

➢ Use jaggery or honey instead of refined sugar as a sweetener

• Don’t Crash Diet

A low-calorie crash diet lacks important nutrients. It makes you feel worn-out and drained throughout the day. Instead, stick to a healthy diet plan It will help you stay fit and energetic all day long.

Keep in mind that you may not be able to return to your exact pre-pregnancy weight or shape immediately. Give yourself at least a six-eight-month time before you start watching your calorie intake actively.

The tips outlined above will significantly help you reduce weight post-pregnancy. It will boost your immunity and help you maintain an appropriate weight.

You can also seek guidance from a registered dietitian before making significant dietary changes to your post-delivery diet plan. A qualified fertility nutrition specialist/dietician like Kanupriya will not only guide you meal by meal, day by day but will also make your post-pregnancy time as pleasant and easygoing as possible.

Nutrition Blogs, Other nutrition blog

The Truth Behind Diet Foods

Nutrition Blogs, Other nutrition blog fertility nutritionist in Delhi, healthy diet plan, pregnancy diet plans kanupriya123 Dec 21, 2020Dec 23, 2020

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.

Nutrition Blogs, Other nutrition blog

Foods You Should Never Refrigerate

Nutrition Blogs, Other nutrition blog dietician in Delhi, healthy diet plan, immune boosting food item, pregnancy diet, pregnancy diet plan kanupriya123 Dec 14, 2020Dec 15, 2020

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.