Find nutritionists by services

Find nutritionists by blog

  • 300x200
    Eating Fruit Can Help You Lose Weight

    By: Kamini Sinha

    Fruits are high in nutrients and relatively low in calories, making them a great choice for those looking to lose weight.What%u2019s more, they are high in water and fiber, which help you feel full.Because of this, you can typically eat fruit until you%u2019re satisfied, without consuming a lot of calories.  In fact, multiple studies indicate that eating fruit is associated with lower calorie intake and may contribute to weight loss over time. Apples and citrus fruits, like oranges and grapefruit, are among the most filling. It is also important to note that whole, solid fruit is much more filling than pur?ed fruit or juice, which you can typically consume a lot of without feeling full. Studies show that drinking a lot of fruit juice is linked with increased calorie intake and may increase your risk of obesity and other serious diseases. In other words, avoid drinking a lot of fruit juice and enjoy whole fruits instead.  

    Read More

  • 300x200
    Healthy Eid recipe: Fruit custard

    By: Neha Chandna Ranglani

    Celebrate Eid with this fruity dessert that doesn’t just taste great, but also packs an impressive amount of energy. You can include seasonal fruits that are easily available and fresh. Here is the recipe.  Ingredients: ½ cup chopped mixed fruits (apple, banana, grapes, etc.) 3-4 almonds, chopped ½ cup low-fat milk ½ tsp cornflour Elaichi (cardamom) powder Sugar-free​ Method 1. Mix the cornflour with a little milk to make a smooth paste. 2. Boil the remaining milk and add the cornflour paste and elaichi powder to it, while stirring continuously to avoid lumps. 3. Cook it on a slow flame for 2-3 minutes till it thickens. 4. Remove from the stove, let it cool and refrigerate it for 1 hour. 5. Take the bowl of fruits and pour the custard over it. Garnish it with chopped almonds. 6. Serve chilled. Calories: 90 kcal   Photo source: Getty images (Picture for representational purposes only)

    Read More

  • 300x200
    Diet- its true meaning

    By: Neha Chandna Ranglani

    The word ‘dieting’ has gained much importance in the past few years. Everyone around is following some or the other diet which is famous or fad because dieting is in fashion. Very few of us realise that the word “DIET” has a much deeper meaning than just weight loss. Diet means attaining and maintaining health in order to carry out your day to day activities without getting fatigue or famished. It means feeling energetic, active, focused and happy. It means eating balanced nutritious meals in small quantities and often to pump up your BMR and helping you burn you fat, and not melt it. (There is nothing called as melting fat). It’s as simple as eating the right thing at the right time in the right quantity. Most of the people pick up one of the fad diets available on the net and start believing that it is the best diet to lose weight because some of their friends/ colleagues have told them about it. But that is absolutely incorrect because there is no authenticity to it. Also these diets are very extreme like rice diet, soup diet, cabbage diet etc which are not holistic and do not help you meet your daily nutrient requirements. For example, rice is rich in carbohydrates and some B-complex vitamins but what about your protein, good fats, calcium, iron etc. Another vast sector of society thinks that starving or skipping meals will help them get trimmer. This is again wrong because when you starve your BASAL METABOLIC RATE crashes down and your body stores whatever you eat next as fat. So you initially lose water weight but when you go back to your routine diet, you are richer with greater fat stores than before. This is called the YO-YO effect (losing weight and gaining back double of it in no time). I had a male businessman client who came to me with 109 kgs, with the most unacceptable eating habits and desperate to lose weight and get healthy. In 3 months, he was down to 93 kgs with 8 inches less on his waist. All he had to say is “Neha I am very happy, but I had to spend double my money because of you”, I asked surprisingly,” why?” He said,” I had to redo my entire wardrobe again”, and I laughed with joy. Similarly, another young female client had a Polycystic ovarian syndrome at the age of 16 and weighed 78kgs because of wrong eating habits and inactive lifestyle. In 2.5 months she lost 9 kgs and had got rid of her PCOS problem completely just with the right food and moderate exercise. So friends it is really not a rocket science to maintain health and weight together. It is just slightly tweaking your lifestyle for the better. What better than eating enough and achieving your goals?

    Read More

  • 300x200
    Indian Cancer Diet Chart (Sample)

    By: Ruchi Bhatia

    CANCER Diet Chart (SOFT)   Breakfast         =     Oat Meal Upma / Veg. Wheat Daliya  Mid Meal         =     Fruit Shake  Lunch             =    â€“ Veg. Paneer Soup OR Egg / Chicken Soup                              â€“ Veg. Khichdi                              â€“ Pudina Raita  Evening          =      Ice-Cream OR Fruit Cream  Dinner            =    â€“ Veg. / Chicken Soup                               – Soft Rice                               – Light Dal                                                         CANCER Diet Chart (Normal)   Early Morning   =     Almonds (5-7) Breakfast        =   – Oat Meal Porridge + Toast   OR                             – 2 Eggs (1 Yolk) + Toast                             – Milk Shake Mid Meal         =     Juice / Fruits Lunch            =    â€“ Salad                             – Roti / Rice                             – Paneer / Egg/Chicken Curry                             – Veg.                             – Pudina Veg. Raita Evening          =    Tea / Coffee + Threptin / Soya Biscuits                              OR                              Chana Chat Dinner            =    Same as Lunch Bed Time         =   Milk + Dietary Supplements (if any)

    Read More

  • 300x200
    STAY HEALTHY IN MONSOON

    By: Richa Garg

    Seasonal changes bring along various health problems. Just now, you are hit by summer heat but within a month or two, you will have to get wet in the monsoon rains. Even if you do not get wet in the rain, you often suffer from cold and cough in this season. In worst cases, you can suffer from viral fever. But, you can remain safe from such problems. \"Prevention is better than cure.\" Here is what you should do to be healthy in monsoon. No cold water:  When it is a hot summer day, you come home and immediately open the refrigerator door to take out some chilled water. During monsoon, you have to control this habit of gulping cold water. You might feel humid at times but, avoid drinking cold water. You might catch cold in the rainy season. So, care for your health buy avoiding cold water consumption. Cold drinks should also be seldom consumed. Just remember, it is not summer so, your body needs to be adjusted according to the climate. Control your taste bud: During monsoon, diseases such as dengue, malaria are at their peak. Wet damp street corners are a home to mosquitoes and bacteria. Street food might tempt your taste buds, but you have to control yourself from salivating after seeing street foods. Street food is unhygienic and stale vegetables, yogurt, dirty water etc. used in it can make you ill. Personal hygiene: The body is prone to infections too! In the monsoon season, your feet gets wet due to the rain. Do not forget to clean the feet especially toe nails. You might suffer from foot infections if you neglect personal hygiene. Rain water spoils hair so, do not forget to wash your hair after coming home on a wet evening. Dry the wet footwear under the sun to kill bacteria and germs. Wear fresh clothes every day. Warm water bath: A cold shower can make you suffer from cold or fever. In monsoon, you have to care for your health by enjoying the amazing weather from the window panes. Prefer a warm water bath so that you do not have health problems. Warm water also kills germs from the body that might have attacked you when you were busy enjoying the rains.

    Read More

  • 300x200
    WEIGHT LOSS , MYTHS FACTS AND USEFUL TIPS.

    By: Namrata Pandya

    In this fast paced moving world and with the birth of internet Exercise ,Nutrition and Fitness have taken totally a new meaning ,by it becoming almost a necessity in day to day life as human lifestyle has become more sedentary and physical activities have taken a backseat by which people are falling prey to diseases like Diabetes mellitus , Cardiovascular and blood pressure , Obesity issues more easily.  The only question which troubles major chunk of the population is \" HOW TO LOSE WEIGHT \" and most of them end up trying whatever comes in their way which somehwere makes them believe that YESS  by following a particular diet you will definitely lose weight. But the fact is only diet will not help one certainly to achieve their desired goals.Its a combination of right kind of exercise and apt diet plan . So  what happens to a person who in a year s time goes back couple of times  to a particular number on the scale - result Unwanted Stress\' Depression More frustration  which actually leads to withdrawal from the programme in most of the cases. But if you go to see the equation is very simple                       MORE OUTPUT      WITH      LESS INPUT         =        WEIGHT LOSS meaning              Exercise                +              Diet                 [more calorie burning]              [optimum nutrition ]    =       FAT LOSS  Let  me clear certain myths regarding weight loss. Q -WHAT IS WEIGHT LOSS ? A- According to maximum number of people weight loss means once you see a particular number on the scale less in certain days means you have lost weight. [ that could have been possible due to many factors ] like Engaging oneself in some physical activity. Eating less OR skipping meals. Starving. Following FAD diets. well, unfortunately that may not be the right weight loss. to make it simpler -  Our total body weight comprises of  - - Muscle weight.                                                       - Fat weight.                                                       - Water  weight. So what you actually need to get rid of is the excess fat weight.The more muscle weight you have means you can burn calories better than somebody else and at a much faster rate. Also one needs to know that muscles retain water so your total body weight is always going to be more because of more muscle and more water.But since you have a better Basal Metabolic Rate you will end up losing fat faster. USEFUL TIPS - Get your exercise and Nutrition regimen planned from individual experts. Set realistic , practical  and smaller goals. Aim for 2 kg fat loss in 30 days. * factors like age, medical history ,lack of sleep ,stress ,smoking ,alcohol , constipation etc also matter so accordingly results may vary from person to person. Both the exercise and the Nutrition regimen should be doable , flexible and easy to follow ; then only you will stick to it and you will achieve results faster. Constant feedbacks and updation with the experts is absolutely necessary .[it maybe through personal one to one meet , emails , whats app , sms etc. ] Progression in both your schedules also required. Eating the right quantity , at the right time and in the right format is the key. Depending on the  programmes duration -while making food -constant change like taste ,texture ,variety ,innovative recipes need to be planned so that monotony is not reached. A very important factor which is ignored - meeting ones daily water requirement. Last but not the least -to achieve a sustained fat loss - 3 D s are necessary D- dedication D- discipline D-determination   and one more thing is constant motivation for which your dietician is always there to help you get the desired fat loss. Once you have all this your journey to a healthier and a fitter you will surely be very smooth.  

    Read More

  • 300x200
    MAKE YOUR NEW YEAR 2016 HEALTHY AND ACTIVE.

    By: Vidhi Chawla

    I AM WRITING THIS BLOG TO HELP YOU IN MAKING YOUR NEW YEAR RESOLUTIONS (RELATED TO HEALTHY EATING) WORK BETTER. MOST COMMON NEW YEAR RESOLUTION LIST :  1 WEIGHT LOSS 2 EAT HEALTHY FOOD 3 LESS SHOPPING 4 QUIT SMOKING 5 AVOID ALCOHOL 6 EAT MORE VEGETABLES AND FRUITS   BEING A NUTRITIONIST MY GOAL IS TO MAKE IT EASIER FOR U TO KEEP YOUR NEW YEAR RESOLUTIONS RELATED TO HEALTHY EATING !! READ THE FOLLOWING BLOG TO KNOW WHAT I MEAN TO SAY !!   1ST COMMON RESOLUTION WEIGHT LOSS WEIGHT LOSS IS ONE OF THE COMMON NEW YEAR RESOLUTION.  AS WE ALL KNOW OBESITY CAN LEAD TO  MANY LIFESTYLE DISEASES. SO THIS IS IMPORTANT TO HAVE YOUR IDEAL WEIGHT.   THE SOLUTION                                     EAT SMALL  AND FREQUENT MEALS                                   WATCH YOUR PORTION SIZE                                   BULK UP WITH FIBRE                                   AVOID BEING SEDENTARY                                   THE BENEFIT   EAT SMALL AND FREQUENT MEALS  THIS HELPS IN RAISING YOUR METABOLISM.   WATCH YOUR PORTION SIZE. MAKE SURE YOUR PORTIONS ARE APPROPRIATE. SPLIT YOUR PLATE IN HALF (NOT LITERALLY, BUT MENTALLY ) THE ENTIRE HALF SHOULD CONSIST OF VEGGIES. THEN SPLIT THE HALF SIDE IN ONCE AGAIN. ONE FOURTH OF YOUR PLATE SHOULD CONSIST WITH CARBOHYDRATES, AND THE OTHER FOURTH OF PROTEIN. BULK UP WITH FIBRE. ITS TO KEEP US FULL,KEEP OUR BOWELS           REGULATED, AND ARE A GOOD SOURCE OF NUTRIENTS.EAT AT LEAST 5 SERVING OF FRUITS AND VEGETABLES A DAY. AVOID BEING SEDENTARY TV, VIDEO GAMES, COMPUTER USE SHOULD BE NO MORE THAN 2 HOURS TOTAL A DAY . KEEP A PEDOMETER ON EACH DAY AND SHOOT FOR A GOAL OF 10000 STEPS A DAY. TAKE STAIRS INSTEAD OF ELEVATOR.  PARK YOUR CAR AT THE FURTHEST SPOT IN THE PARKING LOT. INCREASE YOUR WATER INTAKE DRINKING MORE WATER HELPS THE BODY REDUCE FAT DEPOSITS. THE KIDNEYS DO NOT FUNCTION CORRECTLY WITHOUT ENOUGH WATER INTAKE . SO DRINK THE RIGHT AMOUNT OF WATER TO IMPROVE METABOLISM AND KEEP YOUR FAT BURNING CAPACITY AT FULL CAPACITY. WATER ALSO FLUSHES OUR TOXINS AND IMPROVES THE BODY’S ABILITY TO STAY HEALTHY.     2ND COMMON RESOLUTION EAT MORE VEGETABLES AND FRUITS   MORE THAN 50% OF ADULTS AND AROUND 70% OF CHILDREN ( AGES 4 TO 8 YEARS OLD  ) ARE NOT EATING EVEN 5 SERVING OF VEGETABLES AND FRUIT EACH  DAY.   THE SOLUTION  IS FILL YOUR PLATE WITH VEGETABLES AND FRUITS AT ALL MEALS AND SNACKS. CHOOSE FRESH , PLAIN FROZEN, CANNED OR DRIED VEGETABLES AND FRUITS.   THE BENEFIT VEGETABLES AND FRUITS PROVIDE US WITH IMPORTANT NUTRIENTS INCLUDING VITAMINS, MINERALS, AND FIBER. A DIET RICH IN VEGETABLES AND FRUITS HELP  TO REDUCE THE RISK OF HEART DISEASE, STROKE, AND SOME TYPE OF CANCER.   3RD COMMON RESOLUTION EAT LESS HIGHLY PROCESSED FOOD   A HIGHLY PROCESSED FOODS USUALLY PACKAGED IN BOXES, CAN,OR BAGS. THE SECOND TEST IS TO LOOK AT THE INGREDIENTS LIST. THE LONGER THE INGREDIENTS LIST, THE MORE PROCESSED THE FOOD IS LIKELY TO BE.   THE SOLUTION  IS THE  MORE YOU CAN STICK TO WHOLE FOODS - VEGETABLES, FRUITS,LEAN MEAT, FISH, LENTILS, BEANS,LOW FAT DAIRY, WHOLE GRAIN AND OTHER SINGLE INGREDIENTS FOODS THE BETTER.   THE BENEFIT  A HUGE IMPROVEMENT IN YOUR DIET . LESS SATURATED FAT, TRANS FAT, FREE SUGAR AND SALT.   THESE ABOVE ARE MOST COMMON KIND OF FOOD RESOLUTIONS.BUT YOU CAN ALSO ADAPT SOME MORE FOOD RESOLUTIONS THAT BENEFITS YOUR WHOLE FAMILY’S HEALTH NOT JUST YOUR OWN.TRY FAMILY’S FOOD RESOLUTIONS LIKE :     SCHEDULE FAMILY DINNER:   GATHERING AROUND THE TABLE FOR AN EVENING MEAL HELPS KIDS GET BETTER GRADES, RESIST PEER PRESSURE TO DRINK AND SMOKE, AND AVOID EATING DISORDERS. FAMILIES ARE BUSY, I KNOW, BUT AIM FOR FOUR NIGHTS A WEEK. IT WILL MOTIVATE YOU TO PREPARE HEALTHIER  MEALS AND FIND TIME TO TALK TO YOUR KIDS.   START EXPERIMENTING:  TRY NEW FRUITS AND VEGETABLES EACH WEEK. TRY NEW COLOURS LIGHTER SHADES OF GREENS, A DEEPER SHADES OF YELLOW, ORANGE, PURPLE, EVEN BLUE. LET YOUR KIDS HELP YOU TO FIND UNFAMILIAR VARIETIES AT THE GROCERY.   INVOLVE KIDS IN COOKING : WHEN YOU INVOLVE YOUR CHILDREN IN PREPARING MEALS, YOU ARE HELPING THEM TO BUILD ESSENTIAL LIFE SKILLS AND TEACHING THEM ABOUT NUTRITION. CHILDREN WHO HELP PREPARE FAMILY MEALS HAVE BEEN SHOWN TO EAT MORE NUTRITIOUS.   STAY ACTIVE : WHEN TRYING TO GET YOUR CHILDREN ACTIVE, PARENTS AND FAMILY BEHAVIOUR CAN HAVE A VERY STRONG INFLUENCE. THE MORE ACTIVE YOU ARE YOURSELF, THE MORE LIKELY IT IS THAT YOUR CHILDREN WILL BE MORE ACTIVE TOO. MAKING HABIT OF GOING FOR A FAMILY WALK AFTER DINNER SEVERAL TIMES A WEEK IS ALSO AN EXCELLENT  WAY TO GET EVERYONE ACTIVE AND PROMOTE FAMILY BONDING. I HOPE MY ABOVE BLOG HELPS U.FOR PERSONALISED DIET PLAN YOU CAN CONTACT US AT 9871379379   EAT HEALTHY ! STAY HEALTHY !   ONLINE CLINIC : http://fisicodietclinic.zest.md/ FACEBOOK PAGE :https://www.facebook.com/DtVidhiChawla/      

    Read More

  • 300x200
    6 Health Benefits of Fiber- By Famous Nutritionist in Mumbai Geetanjali Ahuja (Mengi)

    By: Geetanjali Ahuja Mengi

    6 Health Benefits of Fiber What is Fiber? Fiber is a wonder boon as it has so many health benefits, but I am addressing a few of them. It is an important component of a Healthy Diet. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements. Types of Fiber: There are two types of fibers- A. Soluble and,  B. Insoluble. Soluble fiber dissolves in water to form a gel-like substance. It is found in oats, citrus fruits, vegetables, barley, apple, bananas. Insoluble Fiber binds with water to swell in size. These are found in the bran layer of grains, legumes, seeds and nuts. Six Health Benefits of Fiber- 1. Fiber improves digestive health prevents & relieves constipation and helps to keep our colon healthy. 2. Fiber prevents weight gain. Right intake of Fiber helps to stop our weight gain. 3. A healthy heart. keeps our heart Healthy and wise.  4. Keeps our skin Healthy. 5. Fiber lowers your cholesterol.  6. If you have diabetes, having the right amount of fiber will help you to enjoy a variety of foods as fiber manages blood sugar levels effectively.  

    Read More

  • 300x200
    Breast feed - Give your child the gift of immunity & health.

    By: Shail Yadav

    Infinity Diet Clinic wishes happiness and health to all mothers  on World Breast Feeding week. Give your child the gift of Immunity and health .   Benefits for the child Breast milk provides the ideal nutrition for infants. More easily digested than infant formula. Breast milk contains antibodies that help your baby fight off viruses and bacteria. Lowers the risk of asthma, allergies, diabetes and certain cancers as well. Makes them Strong Exclusively breast fed babies for first 6 months, without any formula, have fewer ear infections, respiratory illnesses, and bouts of diarrhoea. Breastfeeding has been linked to higher IQ scores in later childhood Makes them Smart Breastfed infants are more likely to gain the right amount of weight as they grow rather than become overweight children. Makes them Fit Benefits for the mother Breastfeeding burns extra calories, so it can help you lose pregnancy weight faster. It releases the hormone oxytocin, which helps uterus return to its pre-pregnancy size. Makes you fit  Breastfeeding also lowers your risk of breast and ovarian cancer. Keeps you healthy Since you don't have to buy and measure formula, sterilize nipples, or warm bottles, it saves time and money. It also gives regular time to relax quietly with the newborn as you bond.

    Read More

  • 300x200
    DIET MUST ENSURE GOOD HEALTH

    By: Anju Arora

    Weight management Nutrition is an important part of maintaining a healthy body weight. Weight management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake. Developing healthy eating habits while using tips that will keep us fuller longer can be useful tools in weight management. Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food. Weight management does not include FAD diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height. Weight management is important because rising obesity rates are a major concern in North America. About 60% of Canadians are overweight or obese.[1] Obesity is a risk factor for many chronic diseases such as Type 2 diabetes, hypertensionand cardiovascular disease.[2] Managing one%u2019s weight is one factor in preventing such chronic diseases. Methods of Weight Management Increase protein intake, especially at breakfast The satiating property of dietary protein is influenced by the time of protein consumption. Studies have shown that protein intake at breakfast has a greater satiety effect than later meal times. There are several explanations as to why this is the case. Firstly, protein has a greater thermogenic affect than carbohydrates and fat, which enables the body to burn more calories. Secondly, a high protein breakfast appears to slow gastric emptying, which attributes to the fact that protein appears to be the most satiating macronutrient. Finally, a high protein breakfast increases the activity of glucagon, which activates the pathways for glucose synthesis. One study showed that fat loss was approximately twice as much in the high-protein diet group than the moderate-protein diet group in overweight and obese individuals  Use a smaller plate Plate size can affect calorie consumption Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories. Studies have shown that portion size influences energy intake. People who are presented with larger portions do not report to have a higher level of satiety, which suggests that hunger and satiety signals are ignored when a large portion of food is placed in front of them. In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich compared with the large portion size of a 12-inch submarine sandwich. Increased portion sizes have occurred simultaneously with the increase in obesity rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US. Eat more soup Soups have a significant satiety effect and studies have demonstrated that compared to solid foods, soup ingestion decrease the amount of energy intake.]Compared to having no soup, it has been shown that eating soup reduces total energy intake of a meal. When soup is consumed before a meal, a decrease of 20% of energy is consumed in the meal. Choose the low calorie foods A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management. For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed. For example, traditional beef patties have 19.2% fat and 272 kcal per 100 g of meat. On the other hand, lean beef patties have 9.8%fat and 196 kcal. Eating more dairy can aid in fat loss Studies have shown that a diet high in dairy decreases total body fat.[12] This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. Studies have shown that saturated, monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg. A possible explanation to this phenomenon is that high intakes of calcium cause calcium soap formation and/ or binding of bile acids in the intestine. Other studies specifically show that dairy sources of calcium demonstrate greater weight loss than supplemental calcium intake. This may be due to the other bioactive components present in milk, which may aid in metabolic efficiency and fat loss. Incorporate more vegetables into your meals Vegetables increase satiety Fruits and vegetables have been shown to increase satiety and decrease hunger. These foods have a low energy density, which is mainly due to the highwater content and partly due to the fiber content. The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying. Both of these factors contribute to the satiating affect of vegetables and fruits. Studies have also shown that fiber decreases hunger and also decreases total energy intake. Fiber Dietary Fiber has been suggested to aid weight management by inducing satiety, decreasing absorption of macronutrients and promoting secretion of gut hormones. Dietary fiber consists of non-digestible carbohydrates and lignin, which are a structural component in plants. Fiber recommendations range from 10 %u2013 13 grams/1000 calories, with slightly higher recommendations for men. Due to the high volume or water content of fiber-rich foods, fiber displaces available calories and nutrients from the diet.[20] Consumption of viscous fibers delays gastric emptying, which may cause an extended feeling of fullness.[21] Satiety is also induced by increasing chewing, which limits food intake by promoting the secretion of saliva and gastric juice, resulting in an expansion of the stomach.[22] In addition, hormone secretion is affected during fiber ingestion. Insulin response is reduced and cholecystokinin (CCK) in the small intestine is increased. Insulin regulates blood glucose levels while CCK adjusts gastric emptying, pancreatic secretion and gall bladder contraction. There is direct correlation between CCK and satiety after foods of different fiber contents are consumed. Fiber may have the added benefit of helping consumers decrease food intake throughout the day. However, results of trials examining this possibility have been conflicting. In general, large intakes of dietary fiber at breakfast are associated with less food intake at a lunch. Resistant Starch Resistant starch is a type of non-digestible, fermentable fiber that is resistant to amylase digestion in the small intestine, and is broken down to short-chain fatty acids by microflora in the large intestine. It is commonly found in cooked and cooled potatoes, green bananas, beans and legumes. Resistant starch dilutes energy density of food intake, has a bulking effect similar to non-fermentable fiber, and increases the expression of PYY and GLP-1 in the gut. The increase in gut hormones can affect long-term energy balance by affecting neuronal pathways in the brain as well as improved overall health of the intestines. Based on developing research, consumption of resistant starch can be an effective means of weight management. Capsaicin Clinical research on capsaicin has showed that consumption of the spice during breakfast can increase energy expenditure by 23% immediately after meal ingestion. Capsaicin, also known as hot pepper, is a primary ingredient in chilli peppers and red hot peppers. Hot peppers have been reported to induce thermogenesis at the cellular level. As well, capsaicin induces satiety as a result of oral and gastro-intestinal contribution. Lower energy and fat intake were observed under short-term conditions; however, the effect of the spice was reduced over prolonged exposure. Increased satiety was observed when oral contribution of capsaicin was measured in addition to the gastro-intestinal exposure, indicating the sensory effect of hot peppers plays a significant role. Caffeine Green Tea Caffeine and black coffee have been associated with increased energy expenditure and subsequent weight loss. Caffeine belongs to a class of compounds called methylxanthines, and is present in coffee, tea, cocoa, chocolate and some cola drinks. Caffeine induces a thermogenic effect in the body by increasing Sympathetic Nervous System activity, which is an important regulator of energy expenditure. Green Tea Green tea is has been associated with decreasing blood glucose,inhibiting hepatic and body fat accumulation, and stimulating thermogenesis due to the catechins that are present. Catechins are polyphenols that are a major component of green tea extract. Green tea has also been shown to increase energy expenditure and fat oxidation in humans, independent of the caffeine content.  In a human study conducted, 690 mg of catechins daily for 12 weeks reduced body fat, suggesting that green tea might be useful in the prevention of chronic disease, particularly obesity.  Moreover, catechins in the brain play a major role in satiety. Popular Diets When assessing popular diets, it%u2019s important to understand that a person%u2019s food preferences, lifestyle and medical conditions should be taken into account when choosing the correct diet. Adherencelevel to the diet is a bigger determinant of clinical benefits over the diet type itself.  Also %u201Cdieting%u201D needs to be a lifestyle change and can%u2019t just be for a short term amount of time. Weight Watchers Weight Watchers offers a variety of dieting products and services to assist weight loss and maintenance by a calorie restricting method. Weight watchers promote healthy habits, a supportive environment, exercise and healthy food choices. A member to selects a goal weight that will result in a body mass index (BMI) generally accepted as healthy (18 %u2013 24.9). Participants are encouraged to produce a rate of weight loss up to 2 pounds per week. Their food guide promotes food choices that not only reduce calories, but also meet nutritional recommendations. Exercise is also recommended for weight loss and is incorporated into their points system. They use a points system that incorporates calories, fat, and dietary fiber content of each food and you are given a certain number of points you are supposed to consume each day. Strengths ?  Their food guide promotes food choices that reduce calories, and also meet nutritional recommendations. ?  They construct an activity plan along with nutritional guidelines to encourage exercise. ?  They offer support and encouragement through weekly meetings Limitations ?  Can be quite expensive over time ?  Is a slower weight loss than other more restrictive diets The Atkins Diet The Atkins Diet involves the restriction of carbohydrates in ones diet causing the body's metabolism to switch from burning glucose as fuel to burning stored body fat, sending the body into a state of ketosis. Ketosis causes a person to get their energy from ketones, which also causes you to feel less hungry. Carbohydrate consumption must be <40 grams/day (= 1 slice of bread) for ketosis to occur. Strengths ?  Allowed to eat rich foods ?  When in ketosis you feel less hungry and more satisfied Limitations ?  Ketosis causes unusual breath odor and constipation ?  There is worry that the diet promotes heart disease and there is a potential loss of bone and it is not recommended for people with liver and kidney problems due to the high amounts of protein. ?  The preferred source of energy for the brain is glucose, which is decreased in a low-carbohydrate diet   Nutrition is an important part of maintaining a healthy body weight. Weight management is a long-term approach to a healthy lifestyle. It includes a balance of healthy eating and physical exercise to equate energy expenditure and energy intake. Developing healthy eating habits while using tips that will keep us fuller longer can be useful tools in weight management. Knowing what your body needs is important to weight management and can control overconsumption and underconsumption of food. Weight management does not include FAD diets that promote quick, temporary weight loss. It focuses on the long-term results that are achieved through slow weight loss, followed by retention of an ideal body weight for age, sex and height. Weight management is important because rising obesity rates are a major concern in North America. About 60% of Canadians are overweight or obese.[1] Obesity is a risk factor for many chronic diseases such as Type 2 diabetes, hypertensionand cardiovascular disease.[2] Managing one%u2019s weight is one factor in preventing such chronic diseases. Methods of Weight Management Increase protein intake, especially at breakfast The satiating property of dietary protein is influenced by the time of protein consumption. Studies have shown that protein intake at breakfast has a greater satiety effect than later meal times. There are several explanations as to why this is the case. Firstly, protein has a greater thermogenic affect than carbohydrates and fat, which enables the body to burn more calories. Secondly, a high protein breakfast appears to slow gastric emptying, which attributes to the fact that protein appears to be the most satiating macronutrient. Finally, a high protein breakfast increases the activity of glucagon, which activates the pathways for glucose synthesis. One study showed that fat loss was approximately twice as much in the high-protein diet group than the moderate-protein diet group in overweight and obese individuals.[4] Use a smaller plate Plate size can affect calorie consumption Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories. Studies have shown that portion size influences energy intake. People who are presented with larger portions do not report to have a higher level of satiety, which suggests that hunger and satiety signals are ignored when a large portion of food is placed in front of them. In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich compared with the large portion size of a 12-inch submarine sandwich. Increased portion sizes have occurred simultaneously with the increase in obesity rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US. Eat more soup Soups have a significant satiety effect and studies have demonstrated that compared to solid foods, soup ingestion decrease the amount of energy intake.]Compared to having no soup, it has been shown that eating soup reduces total energy intake of a meal. When soup is consumed before a meal, a decrease of 20% of energy is consumed in the meal. Choose the low calorie foods A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management. For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed. For example, traditional beef patties have 19.2% fat and 272 kcal per 100 g of meat. On the other hand, lean beef patties have 9.8%fat and 196 kcal. Eating more dairy can aid in fat loss Studies have shown that a diet high in dairy decreases total body fat.[12] This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. Studies have shown that saturated, monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg. A possible explanation to this phenomenon is that high intakes of calcium cause calcium soap formation and/ or binding of bile acids in the intestine. Other studies specifically show that dairy sources of calcium demonstrate greater weight loss than supplemental calcium intake. This may be due to the other bioactive components present in milk, which may aid in metabolic efficiency and fat loss. Incorporate more vegetables into your meals Vegetables increase satiety Fruits and vegetables have been shown to increase satiety and decrease hunger. These foods have a low energy density, which is mainly due to the highwater content and partly due to the fiber content. The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying. Both of these factors contribute to the satiating affect of vegetables and fruits. Studies have also shown that fiber decreases hunger and also decreases total energy intake. Fiber Dietary Fiber has been suggested to aid weight management by inducing satiety, decreasing absorption of macronutrients and promoting secretion of gut hormones. Dietary fiber consists of non-digestible carbohydrates and lignin, which are a structural component in plants. Fiber recommendations range from 10 %u2013 13 grams/1000 calories, with slightly higher recommendations for men. Due to the high volume or water content of fiber-rich foods, fiber displaces available calories and nutrients from the diet.[20] Consumption of viscous fibers delays gastric emptying, which may cause an extended feeling of fullness.[21] Satiety is also induced by increasing chewing, which limits food intake by promoting the secretion of saliva and gastric juice, resulting in an expansion of the stomach.[22] In addition, hormone secretion is affected during fiber ingestion. Insulin response is reduced and cholecystokinin (CCK) in the small intestine is increased. Insulin regulates blood glucose levels while CCK adjusts gastric emptying, pancreatic secretion and gall bladder contraction. There is direct correlation between CCK and satiety after foods of different fiber contents are consumed. Fiber may have the added benefit of helping consumers decrease food intake throughout the day. However, results of trials examining this possibility have been conflicting. In general, large intakes of dietary fiber at breakfast are associated with less food intake at a lunch. Resistant Starch Resistant starch is a type of non-digestible, fermentable fiber that is resistant to amylase digestion in the small intestine, and is broken down to short-chain fatty acids by microflora in the large intestine. It is commonly found in cooked and cooled potatoes, green bananas, beans and legumes. Resistant starch dilutes energy density of food intake, has a bulking effect similar to non-fermentable fiber, and increases the expression of PYY and GLP-1 in the gut. The increase in gut hormones can affect long-term energy balance by affecting neuronal pathways in the brain as well as improved overall health of the intestines. Based on developing research, consumption of resistant starch can be an effective means of weight management. Capsaicin Clinical research on capsaicin has showed that consumption of the spice during breakfast can increase energy expenditure by 23% immediately after meal ingestion. Capsaicin, also known as hot pepper, is a primary ingredient in chilli peppers and red hot peppers. Hot peppers have been reported to induce thermogenesis at the cellular level. As well, capsaicin induces satiety as a result of oral and gastro-intestinal contribution. Lower energy and fat intake were observed under short-term conditions; however, the effect of the spice was reduced over prolonged exposure. Increased satiety was observed when oral contribution of capsaicin was measured in addition to the gastro-intestinal exposure, indicating the sensory effect of hot peppers plays a significant role. Caffeine Green Tea Caffeine and black coffee have been associated with increased energy expenditure and subsequent weight loss. Caffeine belongs to a class of compounds called methylxanthines, and is present in coffee, tea, cocoa, chocolate and some cola drinks. Caffeine induces a thermogenic effect in the body by increasing Sympathetic Nervous System activity, which is an important regulator of energy expenditure. Green Tea Green tea is has been associated with decreasing blood glucose,inhibiting hepatic and body fat accumulation, and stimulating thermogenesis due to the catechins that are present. Catechins are polyphenols that are a major component of green tea extract. Green tea has also been shown to increase energy expenditure and fat oxidation in humans, independent of the caffeine content.  In a human study conducted, 690 mg of catechins daily for 12 weeks reduced body fat, suggesting that green tea might be useful in the prevention of chronic disease, particularly obesity.  Moreover, catechins in the brain play a major role in satiety. Popular Diets When assessing popular diets, it%u2019s important to understand that a person%u2019s food preferences, lifestyle and medical conditions should be taken into account when choosing the correct diet. Adherencelevel to the diet is a bigger determinant of clinical benefits over the diet type itself.  Also %u201Cdieting%u201D needs to be a lifestyle change and can%u2019t just be for a short term amount of time. Weight Watchers Weight Watchers offers a variety of dieting products and services to assist weight loss and maintenance by a calorie restricting method. Weight watchers promote healthy habits, a supportive environment, exercise and healthy food choices. A member to selects a goal weight that will result in a body mass index (BMI) generally accepted as healthy (18 %u2013 24.9). Participants are encouraged to produce a rate of weight loss up to 2 pounds per week. Their food guide promotes food choices that not only reduce calories, but also meet nutritional recommendations. Exercise is also recommended for weight loss and is incorporated into their points system. They use a points system that incorporates calories, fat, and dietary fiber content of each food and you are given a certain number of points you are supposed to consume each day. Strengths ?  Their food guide promotes food choices that reduce calories, and also meet nutritional recommendations. ?  They construct an activity plan along with nutritional guidelines to encourage exercise. ?  They offer support and encouragement through weekly meetings Limitations ?  Can be quite expensive over time ?  Is a slower weight loss than other more restrictive diets The Atkins Diet The Atkins Diet involves the restriction of carbohydrates in ones diet causing the body's metabolism to switch from burning glucose as fuel to burning stored body fat, sending the body into a state of ketosis. Ketosis causes a person to get their energy from ketones, which also causes you to feel less hungry. Carbohydrate consumption must be <40 grams/day (= 1 slice of bread) for ketosis to occur. Strengths ?  Allowed to eat rich foods ?  When in ketosis you feel less hungry and more satisfied Limitations ?  Ketosis causes unusual breath odor and constipation ?  There is worry that the diet promotes heart disease and there is a potential loss of bone and it is not recommended for people with liver and kidney problems due to the high amounts of protein. ?  The preferred source of energy for the brain is glucose, which is decreased in a low-carbohydrate diet Ornish Diet The Ornish Diet is a fat restricting diet (less than 10% of calories from fat) focusing on eating high amounts of fiber, and following a low-fat vegetarian diet. The Ornish diet recommends combining the diet with exercise that allows the body%u2019s fat burning mechanism to work most effectively. The philosophy is focused less on restricting calories but by watching the ones consumed, by recommending foods that can be eaten all the time, some of the time and none of the time. Foods that can be eaten whenever you are hungry, until you are full are: ?  Beans and legumes, fruits, grains and vegetables Foods eaten in moderation are: ?  Nonfat dairy products %u2013 skim milk, nonfat yogurt, nonfat cheese, nonfat sour cream and egg whites Foods to avoid ?  Meats of all kinds %u2013 if can%u2019t give up, only eat minimally ?  Oils and oil-containing products (margarine and most salad dressings) ?  Avocados, olives, nuts and seeds, dairy products (other than non-fat ones) ?  Simple sugar and simple sugar derivatives (honey, molassess, corn syrup, and high-fructose syrup) ?  Alcohol ?  Anything commercially prepared that has more than 2 grams of fat per serving Suggests eating a lot of little meals because this diet makes you feel hungry more often, which will help you feel full faster and you%u2019ll eat more food without increasing the number of calories. Strengths ?  Does not restrict calories ?  Doesn%u2019t slow down metabolism ?  Recommends regular exercise, yoga and meditation along with the diet ?  Has been associated with a reversal of coronary blockage Weakness ?  Very restrictive ?  You will feel hungrier and need to eat more food (but less calories)  

    Read More

  • 300x200
    Nutrition Tips for Cancer Patients

    By: Kamini Sinha

      Eating well can be a challenging during cancer treatment. Here's help making dietary choices to help you feel strong and healthy during this time.   If you're undergoing or recovering from cancer therapy, you may be faced with gastrointestinal symptoms that lead to a loss of appetite and weight, including bloating, diarrhea, nausea and constipation. Luckily, you can do things to alleviate these symptoms and get back to feeling your best. Food is essential for survival', goes the cliche. For cancer patients in particular this line holds special significance, and yet many patients complain of a loss of appetite. Several studies have established the importance of a proper diet during cancer treatment as during cancer treatment along with the cancerous cells, healthy cells get killed too. That needs to be replaced through the intake of adequate nutrition. Diet maintenance combats weight loss and accelerates organ healing during cancer treatment, thus improving the effectiveness of the patients' treatment and successful recovery. Nutrients can be broken down into two major portions: nutrients essential for growth, like proteins and vitamins, and those providing calories, like carbohydrates and lipids. Ideally protein requirement for patients under cancer treatment is somewhere around 1gm/kg to 2gm/kg depending upon the stage of disease and strength of treatment whereas calorific requirement is determined to be around 2000 kCal/day. These nutrients are required not just for creating healthy tissues; they also repair the damage caused due to the medication. For combating weight loss associated with the treatment, patients are recommended to add oil, butter and milk to their food to increase its calorific value. Lean meat and fish are also recommended over red meat and processed meats for better nutritional values. However, if you have a tender stomach, keep away from foods with grease and strong odours. In such cases it is advisable to opt for bland items like bananas, rice and apples. Nutrient rich, high calorie food like avocados, whole grain breads, pudding, cooked cereals, beans and nuts are especially helpful in recuperating from the effect of treatment, whereas including vegetable and fruits in the diet augments the vitamin and fibre intake, leading to better digestion of food and a more complete absorption of the nutrients. Instead of three large meals during the day, plan five or six small meals at specific times over the course of the day even if you are not feeling hungry enough to ensure the intake of necessary nutrition. Often during the course of treatment, patients feel nauseous and frequently vomit. Water and fluid intake is required to replace the loss of fluids and prevent constipation, and it is advisable for the patients to take 8 to 12 glasses of fluids every day to prevent dehydration. Fruit and vegetable shakes and juices help in maintaining body fluid levels and provide the necessary nutrients, and soft foods like milk, yogurt shakes and soups are also helpful in case the patient has problems ingesting solid food. In addition to dietary intake, food safety is important as well, as sometimes the treatment can weaken the immune system leaving you susceptible to germs. Make sure any meat that you eat is well cooked, and a separate cutting board is used for raw fish, meat or poultry which should be washed thoroughly after every use. Fruits and vegetables must be rinsed thoroughly, even if the outsides are non-edible. Perishable food items are to be refrigerated until use, and the expiration date must be checked on all items to avoid food spoilage. All these measures ensure that not only do you get the required nutritional value essential for your treatment, but do so without any risk of contamination To summarise, a major factor for effective cancer treatment is the successful implementation of the diet plan. Healthy eating habits are the key towards successful recovery -- at hygienic food, take lots of fluid, and maintain the nutrition levels. In your bid for a quicker, more complete recovery, food is definitely the way to go!  

    Read More

  • 300x200
    JUNK FOOD vs HEALTHY FOODS

    By: Priyanka Mittal

    Junk food which is rich in calories, fat, sugar and salt is much yummier and easier to prepare than healthy food. This food does not contain vital nutrients required for a good health and made up of fried and preserved food which does not remain natural. Moreover high refined sugar, hydrogenated fats, saturated fats, sodium, artificial sweeteners and calories make it an unhealthy food option. After eating junk food you feel satisfied but actually it lacks all the essential nutrients. So you just have the feeling of fullness and nothing else. Also you must have felt drowsiness after having junk food. Sleepiness is caused by a drop in the blood circulation as fat gets accumulated in the inner walls of arteries. Obesity is the most common result of eating junk food. Eating junk food like burger, wafers, pizza, samosa, allo tikki, French fries salad full of preservatives leads to poor concentration. Children eating junk food often lack concentration. If you are among those who regularly eat junk food then be prepared to have digestive problems such as irritable bowel syndrome (IBS), cardiovascular problem,and gastroesophageal reflux disease (GERD). Acidity in stomach is caused by the deposition of oil in junk food leading to these problems. Moreover these lack fibre which aids in digestion. Blood sugar level gets irregular by eating junk food. Refined sugar in this food hampers the normal metabolism. To digest high level of refined sugar in blood, pancreas secretes more insulin. Cholesterol and triglyceride level increases by eating junk food which put you in the risk of developing heart diseases and even heart attack. Such a condition also leads to kidney problems. On the other hand health food like vegetables, fruits, lean meat, cereals and pulses contain plethora of nutrients. By eating healthy food your mind, body and soul feel healthy. Brain functionality can be increased by eating nuts. Whole food with minimum or zero processing is the best for health. Healthy food increases the immunity and reduces the risk of health problem. Berries, such as blueberries are rich in antioxidants which reduces the risk of cancer. Nuts, legumes and cereals are rich in protein and fiber. Children must consume green healthy vegetables, fruits, broccoli, sweet potatoes, milk and water. Fast food is the fastest growing food in today?%u20AC%u2122s food industry because of easy availability, better taste and reasonable price.

    Read More

  • 300x200
    Irregular Periods

    By: Deepa Agarwal

    Irregular Periods.......Eating Too Little or Exercising Too Much could be the reason says Dr Deepa Agarwal, Best Dietician in Hyderabad. This can slow your metabolism down. The body will slow itself down in response to a lack of food or excessive amounts of exercise to conserve itself. Studies show that if you do aerobic exercise for more than 1 hour a day, your metabolic rate can drop by as much as 15%. In addition, eating too little can have the same effect. If you are eating too little, so much so that your fat stores cannot cover your calorie deficit, your body will begin to use lean mass to get the energy that it needs. This study shows that over a 6 month period of a 25% calorie deficit, your metabolic rate will only drop about 6%. Studies show that as long as you%u2019re eating at enough of a deficit that your fat stores can cover, your metabolic rate doesn%u2019t change too much. If you do go over that deficit, though, your metabolic rate will severely drop in order to protect vital organs (this is a real %u201Cstarvation mode%u201D response from your body). Against all logic, adding some extra calories from fat and protein to your daily macros may help. Try it for a few days, and see the results. If you exercise a lot, try cutting it back some and give yourself some extra rest days. My personal advice is 4 days maximum of hard training during the week.

    Read More

  • 300x200
    Health on Your Plate

    By: Kiran Deshpande Shukla

    Health on your plate Ever wondered that your `plate` can be the key to good health??? %uD83E%uDD14 Ever wondered that how you `fill` your plate determines your weight, can be the key to management of cholesterol and blood sugar levels?? Ever wondered that `balanced diet or dieting` is nothing mere than `filling` your plate with the ` right foods` Ever wondered that although we all talk about importance of proteins in diet, many of us miss out on this vital nutrient from our diet?? Ever wondered that foods are actually classified into `five food groups` and every food group is equally important to promote good health (including oils)? Ever wondered that our body needs much more than Roti-subji/ Dal Chawal to stay healthy? If your answer to any of the above is NO, then this post is for you. The `plate method` is a simple method to ensure that you get foods from all the food groups.

    Read More