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healthy diet plan
Categories Nutrition Blogs, Other nutrition blog

Get Some Sunshine – Health Benefits of Yellow Fruits and Vegetables

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

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

•         Corn

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

•         Lemon

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

•         Yellow Capsicum

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

•         Pumpkin & Squashes

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

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

•         Mango

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

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

•         Banana

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

•         Pineapple

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

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

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

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

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

Categories Everything, Nutrition Blogs, Other nutrition blog

Red Vegetables with Health Benefits

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

• Sweet Potato

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

• Beetroot

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

• Onion

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

• Carrots

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

• Red Cabbage

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

• Tomatoes

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

• Red Bell Pepper

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

• Red Chili Pepper

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

• Red Leaf Lettuce

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

• Amaranth Leaves

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

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

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

Categories Everything, Nutrition Blogs, Other nutrition blog

Herbs and Spices to Keep You Warm During Winter

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

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

1. Tulsi

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

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

2. Oregano

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

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

3. Saffron

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

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

4. Ginger

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

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

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

5. Turmeric

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

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

6. Cinnamon

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

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

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

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

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

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Categories Nutrition and Covid, Nutrition Blogs, Other nutrition blog

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

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

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

Mild Exercise can

➢ Reduce breathlessness

➢ Improve fitness

➢ Increase muscle strength

➢ Improve balance and coordination

➢ Reduce stress and anxiety

➢ Increase confidence

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

Breathing Exercise

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

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

High Side-lying

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

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

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

➢ Knees should be slightly bent

➢ Breathe in and out

Forward Lean Sitting

➢ Sit on a chair or a bed.

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

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

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

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

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

  • Breathe in and out

Forward lean standing

➢ Stand erect

➢ Now learn forward on a stable surface

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

➢ Avoid raising shoulders or tightening your neck muscles.

  • Breathe in and out

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

Warm-up Exercises

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

Some warm exercises that you can follow at home are:

Shoulder shrugs

➢ Sit on a chair or stand erect

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

➢ Relax and repeat

Shoulder circles

➢ Sit on a chair or stand erect

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

➢ You can do 10-15 cycles initially

Side bends

➢ Sit on a chair or stand erect

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

➢ Come back to the original position

➢ Repeat on the other side

Knee lifts

➢ Sit on a chair or stand erect

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

Ankle taps

➢ Sit on a chair or stand erect

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

➢ Relax and repeat with the other foot

Ankle circles

➢ Sit on a chair or stand erect

➢ Take one foot, draw circles with your toes

➢ Relax and repeat with the other foot

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

Things to Keep in Mind:

Do not exercise if you develop any of the following symptoms

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

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

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

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

Stay Safe, Stay Healthy!

Categories Nutrition Blogs, Other nutrition blog

Healthy Options for Festive Foods

Festivals are incomplete without food. From sweets, drinks to savory dishes, everything is in demand during this season. Hence eating healthy, at this time, becomes challenging.

However, you need not worry! Here in this section, we have listed down some healthy options for festive foods.  Nutritious, yet traditional, these food options will help you stay fit, hale and hearty throughout the season.

Sweets and Desserts

You can enjoy your favorite sweets and desserts by replacing certain ingredients with healthier options.  You can use –

➢ Jaggery, honey, or monk fruit extract instead of sugar

➢ Fat-free milk instead of whole milk

➢ Fruits and nuts as toppings instead of icing sugar

➢ Dark chocolate instead of chocolate

 

Meals

For meals like lunch and dinner, you can follow the below tips:

➢ Eat baked, roasted, or grilled food instead of fried food items.

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

➢ Amaranth flour can also be used to make lavash, baked mathis, papdi. You can eat this immune boosting food  ith hung curd dip as snacks.

➢ You can include quinoa in your healthy diet plan. This super food is rich in protein, fiber, antioxidants, minerals, and vitamins. Use it instead of rice to prepare pulao, poha, etc.

➢ Opt for whole wheat pasta, soba noodles, etc. Whole grain food is good for health as compared to the starches as it contains high amount of fibre, calcium, iron, fiber etc.

➢ Consume frozen fruit sorbets or yogurts instead of gelato and ice creams; milkshakes, lime juice instead of cola or carbonated drinks.

 

Things to Keep in Mind

➢ Avoid heavy meals since most of us are at home, without any activity.

➢ Don’t skip meals to compensate heavy foods. It can cause acidity.

➢ Have meals 2-3 hours before bedtime.

➢ If you have a small family gathering planned, ensure your meals throughout the day are healthier, lighter and well balanced.

➢ Restrict alcohol and be selective with your drinks. Portion control is of utmost importance.

➢ Drink lots of water and fluids.

By eating healthy and nutritious food you can keep your immunity and metabolism strong. It will not only help you live a healthier lifestyle but will also help you fight the novel COVID-19 virus – that still exists among us.

Finally do no indulge in wrong means to shed to those extra kilos. Instead, take advice from a proper nutritionist or a dietitian.  Kanupriya Khanna is one such dietician in Delhi, who can help you with a healthy diet plan. With innovative recipes, cooking tips, meal ideas, she can help you stay healthy and fit – be it any day, any season.

 

Categories Nutrition and Covid, Nutrition Blogs

Can You Continue Breastfeeding While Being COVID Positive?

Till now, the COVID-19 virus has not been detected in breastmilk. Researchers have collected and tested breastmilk samples (at first lactation) from women who have tested COVID positive during pregnancy. However, these samples were tested negative for the virus.

With studies done so far, it has been said that breastfeeding substantially outweighs the potential risks for virus transmission. Moreover, experts claim that COVID-19 disease is not severe in infants and young children.

As experts continue to learn more about the virus and what kind of risks it poses, health officials and doctors recommend infected mothers to continue with breastfeeding. Infact, as per WHO (World Health Organisation), a mother can breastfeed, even if she develops symptoms of coronavirus infection such as fever or a cough. However, before breastfeeding, mothers need to follow the below instructions, to avoid spreading the virus to her infant.

  • Wear a mask or cloth before nursing
  • Wash hands and sanitize before touching the baby
  • Let someone else in the family, help hold the baby while breastfeeding
  • Routinely clean and disinfect surfaces that are touched
  • Consult doctors regularly, for guidance

Mothers who are infected might feel a little weak due to the illness, however, they can increase their milk production by following a healthy diet plan.

The following food items can be included in the breastfeeding meal plan.

  • Milk and Dairy Products
  • Oats
  • Whole Grain
  • Beans and Legumes
  • Dark Green Leafy Vegetables
  • Spices and herbs like methi seeds (fenugreek), saunf (fennel), jeera (cumin seeds), moti eliachi (black cardamom), ajwain (caraway seeds), etc and ayurvedic herbs like shatavari, moringa, etc can be consumed.

Lastly, one should try to stay relaxed and happy, no matter what. It will not only help increase the milk production but will also help the mother recover from the infection quickly.

Lactating mothers or breastfeeding mothers can also get in touch with Kanupriya Khanna for some lactation diet tips. One of the best lactation nutritionists, she can help you with a good post-delivery diet for breastfeeding.

Categories Nutrition and Covid, Nutrition Blogs

Is Zinc Required During This Current Pandemic?

Over the past few months, healthcare professionals across the globe have been emphasizing the importance of an optimally functioning immune system to safeguard against the COVID 19 disease. While experts have recommended consuming adequate amounts of Vitamin C and D – a lot of debates and discussions are going on the potential role of zinc in mitigating the corona virus infection.

What Studies Say?          w

Studies reveal that zinc can protect you against respiratory tract infections because of its immune-nutrient properties. Moreover, the odds of getting fever, cold, or cough with individuals taking zinc adequately are comparatively less – than others who have a zinc deficiency.

What’s more? Health experts say that drugs when combined with zinc supplements can prove more effective in reducing COVID-19 morbidity and mortality than chloroquine or hydroxychloroquine individually.

The Role of Zinc In Your Body

Protein diet for the athlete cottage cheese and food supplement on white background top view copy space

Zinc is basically a trace element that is necessary for a healthy immune system. It assists with the function, creation, and repair of our DNA – the building blocks for every cell in the body. Moreover, zinc accelerates wound healing, decreases inflammation, and reduces the risk of certain age-related diseases.

Zinc Intake

Zinc is an essential mineral that our body cannot make by itself, therefore we need to ensure our diet is rich in zinc – along with other nutrients.

Zinc Supplements

You can take zinc supplements or multi-nutrient supplements that provide zinc. However, make sure you consult your doctor.

Zinc-Rich Healthy Diet Plan

 

You can also include the following food items in your healthy diet plan. Rich in zinc – these food items can also contribute to the overall development of your health.

Fish: Sardines, salmon

Shellfish: E.g. Oysters, prawns, crabs, mussels and shrimp

Meat: Chicken and turkey

Vegetables: Mushrooms, spinach, broccoli, asparagus, kale, onions, ginger, garlic

Beans: Green beans, kidney beans, chickpeas

Dairy Foods: Milk, yogurt, cheese

Nuts and Seeds: Cashews, walnut, peanuts, pumpkin seeds

All the above food items are easily available in the local market. However, if you are facing difficulties in making proper food choices, ensure you consult a nutrition specialist. A qualified nutritionist will not only provide you a guide to the number of serves to include from each food group but will also help you inculcate healthy eating habits to help you live a healthier and happier life.

Kanupriya Khanna is one such nutritionist in Delhi who gives constructive advice on how and what to eat. You can get in touch with her at https://kanupriyakhanna.in/contact-us/

You can also check the website https://kanupriyakhanna.in/ for some pregnancy nutrition plan and child diet plan.

Categories Nutrition and Covid, Nutrition Blogs

Vitamin C For the Treatment of COVID 19

Amidst the COVID-19 outbreak, the concept of vitamin C intake has gained immense attention. Let’s find out why.
* New research (Jun 12, 2020)*  – suggests that vitamin C intake boosts the immune system and helps fight off COVID-19 disease effectively.
• Experts found that patients administered with high dose oral vitamin C showed better recovery results than others. The expected rate of recovery is 14 days, however with the vitamin C treatment – COVID 19 patients showed good results even on the 9th or 10th day.
• Likewise, patients who were offered vitamin C were able to fight off the lung infection in 5-6 days.
• The researchers also found that, on average, vitamin C dose shortened the length of mechanical ventilation by 10% to 15% (approx).
Benefits of Vitamin C
Water-soluble Vitamin C offers several health benefits. Have a look below:
• Boosts immunity and strengthens your body’s natural defense system.
• Helps white blood cells function more effectively
• Can reduce lung inflammation in severe respiratory illnesses
• Helps you get over a cold and fever faster
• Keeps your skin healthy and promotes wound healing
How to Increase Your Vitamin C Levels
Supplements:
Nutrient supplements of vitamin C can be used for helping the immune system fight the corona virus. However, do talk with your doctor first before popping a pill. This is especially important if you’re already taking prescription medication for other illnesses.
Food:
The best source of vitamin C comes from fruits and vegetables. Make sure you include the following immune boosting food items in your healthy diet plan. High in vitamin C – these food items will help you stay healthy amidst this infectious environment.
• Citrus fruits like orange, kiwi, lemon, etc
• Other fruits like papaya, mango, guava, etc
• Berries like strawberry, blueberry, cranberry, raspberry, etc
• Vegetables like broccoli, cauliflower, capsicums, tomatoes, parsley, spinach, etc
• Sprouts & micro greens


If you are looking for simple and delicious ways to eat more of these fruits vegetables – get in touch with Kanupriya Khanna. One of the best dieticians in Delhi, Kanupriya will not only share healthy and effortless meal ideas but will also help you adopt healthy habits for a lifetime. Just take a quick look at her website https://kanupriyakhanna.in/ and get started today.
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Categories Dietician, Nutrition and Covid, Nutrition Blogs

What is Herd Immunity?

Amidst this coronavirus outbreak, you might have heard about the term “Herd Immunity”. Health experts and various national leaders suggest it might be a good way to stop or control the spread of this new disease. So what exactly is this “Herd Immunity”? Let’s find out:

Herd immunity as the name suggests is also called community immunity or group protection. When most people of a population are immune to an infectious disease, it provides indirect protection or herd immunity to those who are not immune to the disease. The more people are immune, the lesser is the virus spread. For example, if 70% of a population is immune to a virus, 3 out of every 4 people who stumble upon with the infection won’t fall sick or won’t spread the disease any further. In this manner, the spread of viral infection is kept under control.

Herd immunity can stop the spread of most illnesses, such as swine flu, and other pandemics within a country. Hence, health officials suggest that the current COVID 19 chain can be broken with this kind of group immunity model.

People Who Depend on Herd Immunity

For certain people, herd immunity is a vital way of protecting themselves against life-threatening diseases. These groups are:

  • Senior citizens
  • New-born babies
  • Individuals with a history of chronic diseases
  • People who have compromised immune systems, eg. People on chemotherapy treatment, those suffering from autoimmune disorders like multiple sclerosis, lupus, etc.
  • Those who are very ill in hospital

Strengthening Immunity

Vaccines create herd immunity too. Various efforts are underway towards the development of a vaccine for the coronavirus, but there could be a wait as long as up to a year before a safe vaccine is made available.

However, we as individuals can try to strengthen our immunity by following some healthy-living strategies.  Here are some tips:

  • Eat a variety of foods that help in strengthening your immune system
  • Drink plenty of water
  • Include herbs in your healthy diet plan
  • Maintain personal hygiene
  • Avoid alcohol and smoking
  • Exercise regularly
  • Meditate
  • Get adequate sleep
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