Dt. Sweety Gopi

Leading Nutritionist / Dietician in Ernakulam, Kochi, Ernakulam, India

http://dietconsultation.zest.md

About Me

I, am Sweety G., Registered Dietitian, with over 6 years of expertise in the field of Nutrition, Health, and Weight Loss. Presently employed at Medical Trust Hospital, a multi specialty hospital at Cochin. 

It's my passion to promote preventive and therapeutic nutrition by guiding you through a balanced diet, educating you on healthy food choices, and diet modifications specific to your health condition and lifesyle. No magic pills. No crash diets involved. Regular exercise with a healthy diet and a healthy mind, is The Way forward, towards finding a truly Healthy and a Positive You!!!

At 'SG's Diet Care' e-clinic, you get individualized diet plans to tackle obesity, diabetes, thyroid, pcos and other therapeutic conditions.

You can consult me online to avail the services/ packages offered on my e-clinic, or walk in for a personal diet consultation (with prior appointment). 

My Blogs

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    Know The Pasta On Your Plate

    By: Sweety Gopi

      Pasta is considered to be a great LOW SODIUM food. Yet, HOW HEALTHY is it?? Standard pastas are made with REFINED wheat flour. So, for a healthier option, pick a pack which specifies “100 percent WHOLE-GRAIN” or “100 percent WHOLE-WHEAT\". Look for the word “WHOLE”, not just “wheat flour” on the ingredient list...! WHOLE GRAIN PASTA is generally HIGHER in PROTEIN and DIETARY FIBER than refined pasta.  If you are a regular pasta eater, and find it hard to compromise on the flavour, you can start with a blend of wheat and white flour, and gradually switch to whole wheat, to make this healthy transition more acceptable to your palate. Vegetarians, do check the ingredient list for any traces of egg! -For accompaninments, stick to home-made tomato sauces instead of creamy and cheesy sauces high in fat and calories. -Avoid canned and boxed pasta meals that are high in sodium and fat. Note: Diabetics, controlling the portion size is a must! Those allergic to gluten/wheat can opt for pastas made from brown rice, white rice, corn, quinoa.  So, the next time you treat yourself with some pasta at home, you know what to choose at the supermarket/store!

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    ARE YOU FALLING SHORT OF THIS VITAMIN...??

    By: Sweety Gopi

    One fat-soluble vitamin nearly impossible to get solely from food is..Vitamin D, the sun-shine vitamin! 30 minutes of skin exposure to sun without any sunscreen is all what the body needs to meet the daily vitamin D requirement. Also, elderly people, over 65 years of age, have fewer receptors in their skin that convert sunlight to vit D, their absorption may be hindered, or they may have trouble converting the vitamin into its active form (vit D3). If you can't stay in the sun for long, the best you could still do is, get 10 minutes exposure to the sun, three times during the day in it's peak time between 10 am to 3 pm. Vit D promotes calcium absorption in the gut, and maintains adequate serum calcium and phosphate concentration, thus helpful in: preventing fractures, treating weak bones (osteoporosis), bone pain (osteomalacia), bone loss in those with hyperparathyroidism, kidney failure, prevention and treatment of rickets, skin conditions like psoriasis, vitiligo, boosting immunity, etc. high blood pressure, cholesterol, diabetes, obesity, muscle weakness. Vit D in foods is found in very small quantity. Sources of Vit D are: Foods fortified with Vit D, like some brands of Orange juice, soy milk, milk, cheese, and certain ready-to-eat fortified breakfast cereals, animal sources like Cod and fish liver oils, Salmon, tuna, sardines, mackerel, shrimp, egg yolks, beef liver etc. (soy not recommended for pregnant women). <span style="\&quot;line-height:" 1.6em;\"="">It's advisable to get your '25-hydroxyvitamin D' tested periodically, to know if you are getting enough vit D, and to ensure your blood levels are within safe and healthy range.  On the days that you can't get enough sun exposure, or are unable to meet the Vit D requirement due to dietary restrictions, taking a supplement is an effective way to get the vitamin D your body needs. It's also a good way to get vitamin D if you are worried about exposing your skin to the sun. However, do consult a physician before taking vitamin D supplements.  Research indicates that moderate but frequent sun exposure is healthy, but overexposure, and intense exposure, can increase your risk of skin cancer. 

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    GREEN TEA- Few words of Caution!

    By: Sweety Gopi

    Green tea, widely known and consumed for its antioxidant benefits, and lower caffeine content in comparision to other teas, is likely safe for most adults when used in moderate amounts.  However, having more than 5 cups of green tea per day can be possibly unsafe because of the amount of caffeine that could still add up. It's better to keep your caffeine intake to less than 400 mg/day. The actual caffeine content of a cup of tea or coffee could vary based on its origin, processing and most importantly the brewing time. The longer you brew, the higher the caffeine!                           **Below are few conditions which call for caution if consuming green tea** 1. Peptic ulcer or acid reflux, Diarrhoea and IBS: People with the said conditions, should limit the consumption of green tea, as the tannins and caffeine present in it    increases the stomach acid, and may cause stomach ache, nauseous feeling,  constipation, worsen diarrhoea, and symptoms of Irritable Bowel Syndrome (IBS).     Avoid taking green tea on an empty stomach.    2. Iron Deficiency Anaemia: Flavanoids in tea can bind non-haeme iron; tea when  consumed with iron rich (non-haeme) foods like egg yolks, foods of plant origin like beans,  peas, lentils, etc., can reduce the absorption of non-heme iron. Especially vegetarians who are anaemic, would fail to reap the benefit from iron rich foods.  However, a simple solution for this is to add Lemon juice to your green tea, or to consume vitamin C rich foods like broccoli along with your meals. Vit C enhances iron absorption, and can overrule the negative effect of tannins and catechins on the bioavailability of iron from food. The best is to space your green tea between major meals, instead of taking it with meals. 3. Medications: Avoid taking green tea with medications as it may reduce the effectiveness of the medicines you may be taking.  Do consult your physician for any possible interactions in case you are on any medication, especially for diabetes, glaucoma, or osteoporosis, heart problems, high blood pressure, kidney problems, liver problems, stomach ulcers, and psychological disorders, particularly anxiety etc. 4. Liver disease: Avoid taking concentrated green tea extracts if having liver problems. 5. Pregnant women can preferably avoid green tea (consuming more than 2 cups per day has been linked to an increased risk of miscarriage). The absorption of folic acid (the B-vitamin essential to prevent neural tube defect in the baby) is affected if green tea is consumed in excess. Also, green tea blended with other herbs should be avoided by pregnant women.  6. Pediatric use: Green tea is not recommended as research on the effects of caffeine in children is limited. 7. If on Estrogen pills: drinking green tea can cause jitteriness, headache, fast heartbeat, and other side effects. If you take estrogen pills, limit your caffeine intake. 8. Hyperthyroidism: Green tea is not recommended (except the decaffeinated green tea extract). NOTE: Remember to choose a reputable brand of organic green tea at a health food store or natural grocery.  

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    DIABETES-

    By: Sweety Gopi

    Diabetes is not just because one eats too many sugary foods..!! Few controllable daily habits, predisposes you to diabetes.. 1. IRREGULAR MEAL TIMINGS? If you time your meals differently each day, and make this a habit, you are inviting reasons for blood sugar fluctuations and predisposing yourself to Diabetes! Take-away Point: Maintain proper meal timings. 2. LEAVING TOO MUCH GAP BETWEEN MEALS, OR SKIPPING MEALS??  What you eat, and How much you eat.. at such times, Matters Even More!  Have unsalted nuts, fruits, home-made fruit yoghurt (using low fat milk), sprouts, salads, bhel without puri or sev, Ragi, or any other healthy snack in between your major meals.  If you do not get these at your work place, carry them along when you start from home! And worst of all, if you aren\'t permitted to carry food stuff to your desk, place it in the cafeteria nearest to your desk, so you can grab it quickly when time-pressed. Never skip your meals, especially breakfast. Starving yourself until lunch disrupts insulin levels and blood sugar control. Take-away Points: When you are thirsty, simply drink water! Avoid consuming soda, diet coke, other carbonated beverages, etc.  Prefer whole fruits over fruit juices. When you have a craving for fruit juice, make sure it’s 100 percent juice, and mind the quantity.  Fruits like blueberries, strawberries, and cranberries are loaded with antioxidants that reduce blood pressure, damage from inflammation, and improves insulin resistance for good blood sugar control. 3. FREQUENTLY EATING OUT OR CONSUMING PROCESSED CONVENIENCE FOODS??  These are often high in sugar, salt, and unhealthy fats, and if taken regularly, can cause weight gain, and also lead to insulin resistance (a condition in which the body tissues lose their sensitivity to the blood-sugar-regulating hormone \'insulin\'), which can in turn lead to type 2 diabetes.  Take-away Point: Mind your daily oil intake. Switch from white bread to whole-grain bread for better blood sugar balance. Best of all, have healthy, oil free..phulkas! 4. LACK OF FIBRE IN YOUR DIET? Including enough Fibre is important to control your blood sugar levels.  Take-away Point: Focus on filling one-half of your plate with veggies, so that you get the fiber you need to feel full, and your blood glucose stays balanced! 5. NON-VEGETARIAN FOODS: Choose lean meat like chicken without skin, fish, low fat paneer, tofu, egg whites, instead of beef, pork, etc. 6. NOT GETTING ENOUGH SLEEP? When you get fewer than six hours sleep, you disrupt hormones that control blood glucose and hunger, and that can lead to weight gain.  7. OBESITY, STRESS, LACK OF EXERCISE?? - \"Don\'t give up! Get these off your risk list now!\"

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    Few Weight Loss Tips...

    By: Sweety Gopi

    If you are serious about your Weight Loss plans in the coming New Year, here are few tips... With Christmas and New Year round the corner, frequent partying with a little indulgence and an even lesser guilt, may be posing a HOW in most of your minds...  First things first -- \'Start with realistic goals, and aim for a gradual weight loss\'! -When eating outside, avoid leaving home on an empty stomach! Have a fruit along with a glass of buttermilk, or some steamed sprouts or salads along with a glass of lime juice. See.. how you can be a bit more kinder to your taste buds, at the same time feel full faster without gorging on the extra yummy wrong foods! -Avail your Benefit of Choice! Pick starters which are Grilled, not Fried. Fries are higher in salt content; sodium retains fluid in your body, adding on to your weight. Take pride in sipping a glass of lime water or plain water, and skip carbonated beverages and alcoholic drinks. But if a drink has been on your mind, limit to 30 ml. Choose salads preferably dressed in balsamic vinegar, or lime, instead of those with mayonnaise or any other oily dressing. Tandoori roti or plain phulka should also help you ward off the extra calories you reap from other options like puris or butter naan. Opt for steamed rice instead of fried rice. If having biryani, mind the portion size! If having a non-veg curry, serve yourself a few pieces but avoid the oily gravies. Chicken and fish are a better bet than beef, mutton, or pork high in saturated fats. Also, prawns, crabs etc. are rich in cholesterol.  If desserts top your wish list, reach out for sweets like kheer, carrot halwa, fruit custard, etc. which are more nutritious than gulab jamuns, jalebis etc. high in refined flour and simple sugars. If it\'s a cake, then leave the rich creamy portion! To wind up, have some plain fennel or saunf if available, instead of other sugary digestive aids. And despite the above tips, if you have still gone overboard, buck up your weight loss resolve, and work your way to weight loss with an additional fat busting exercise other than your routine.  Try running, or jogging an extra distance, or climbing stairs or skipping, or any other vigorous aerobic activity appropriate to your health condition.

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    HOW you eat is also linked to your weight loss goals!

    By: Sweety Gopi

    Is this the reason why you have gastric discomfort often?? Could this be the reason you end up over eating? Some of us grow up into adults feeding the habit of eating too quickly! In pursuit to lose weight, how many of us are aware that eating too fast results in taking in too many calories before we realize we have already eaten enough? Benefits of chewing food thoroughly- Prevents overeating- Eating too quickly without chewing thoroughly, affects our body's natural appetite signalling process. Certain hormones in our brain fail to signal satiety in time and we end up eating more. When we eat slowly, the hormone leptin interacts with the neurotransmitter dopamine in the brain, to produce a feeling of pleasure after eating. We feel full faster and thus consume fewer calories, which in turn supports our weight loss goals. Also, the next bout of hunger is less intense. - Studies indicate that increasing the number of chews before swallowing reduces meal size by nearly 15%. Better digestion- Chewing/masticating is the first step in digestion. The longer we chew, our salivary enzymes get more time to break down the food we eat. It helps in easy transit of food from the oesophagus in to the stomach and better absorption in the small intestine. On the contrary, when we swallow food quickly without sufficient chewing, large particles of improperly chewed food enters our stomach. It may remain undigested when it reaches the small intestine favouring putrefaction of food by bacteria, leading to gas/ bloating, diarrhoea, constipation, abdominal pain, acid reflux, heart burn etc. Less plaque and tooth decay- The saliva produced by chewing helps to lubricate the food and wash away bacteria from remaining in the mouth, inducing a protective immune response in our gums, thus fighting illness. To sum up, conscious chewing in addition to mindful eating with smaller bites in a relaxed atmosphere with minimal distractions (talking while eating, watching TV or being hooked up to phone or other gadgets while eating), makes it perfectly conducive to enjoy every bite and reap the subtle health benefits! 

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