Dt. Charu Malpani

Nutritionist in Sector 105, Noida, Noida, India

http://charumalpani.zest.md

About Me

A Consulting Nutritionist Charu Malpani from Noida with vast experience in Nutrition and Wellness Industry. Planning the diets with fitness enthusiasts, people with medical conditions like diabetes, PCOS, hypothyroid, heart disease and other lifestyle disorders,pregnancy and lactation,overworked corporates and almost everyone who needs to achieve a state of health and well being.

I do not believe in quick fix diets, but rather in making positive changes for the life time. I apply the holistic approach to nutrition, weight and health management, while incorporating correction to an underlying specific problem. All diet plans are personalized and customized as per individual eating habits and lifestyle and contains food options that are easily available & practical for you.

 

My Blogs

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    HEALTHY HEART DIET

    By: Charu Malpani

    Follow a Heart-Healthy Diet There's an easy recipe if your goal is to keep away problems like heart disease and strokes. Eat more fruits and veggies. Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta. Choose lean proteins like poultry, fish, beans, and legumes. Cut down on processed foods, sugar, salt, and saturated fat.

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    10 Healthy Diet Tips For Dengue Patients

    By: Charu Malpani

    Are you taking treatment for dengue? Or are you a healthy individual and want to prevent dengue altogether? Prevention is always better than cure! And the same applies to the disease that causes %u2018breakbone fever%u2019.   High fever, joint pain, headache and measles-like skin rash usually accompany dengue (1). But then, there are certain simple diet tips that can help alleviate these symptoms and accelerate your recovery from dengue! Would you like to know what they are? Do give this post a read! Healthy Food Diet For Dengue Patients 1. Orange Oranges are full of essential nutrients and vitamins. They are rich in vitamin C, which is an important antioxidant. The high-fiber content of oranges makes them good for treating indigestion as well. Add this juicy and tangy fruit to your diet today if you want to hit the road to recovery soon  2. Papaya Papaya has many medicinal properties. It is a popular home remedy across cultures. Studies reveal that the papaya seed is toxic for the Aedes mosquito . Other studies conclude that papaya triggers faster platelet production in dengue patients. All you need to do is crush a couple of papaya leaves and drink its juice twice daily to beat the dengue blues. 3. Avoid Oily Food One of the main symptoms of dengue is stomach problems. Make sure you don%u2019t continue eating oily and spicy food as it will only worsen your condition. 4. Porridge The delicious cereal or dalia (the Indian name for it), is a popular breakfast option all around the world. Its high fiber and nutrient value ensures that you get adequate strength to fight the disease. Porridge is easy to swallow and digest as well. Remember to eat a lot of porridge when you are down with dengue. 5. Herbal Tea Herbal teas can help reduce the symptoms of dengue fever. Choose flavors like cardamom, peppermint or ginger. Ginger has anti-inflammatory and antioxidant characteristics that help reduce the dengue fever. An herbal tea brewed with the leaves of Euphorbia hirta or asthma-plant helps treat dengue. The plant grows abundantly throughout Southeast Asia. 6. Coconut Water Dengue often causes dehydration. Coconut water is one of the best foods for dengue patients as it is a natural source of water, essential minerals and electrolytes. Intake of it helps regulate the fluid levels in the body. Thus, coconut water is one thing you should definitely include in your diet while recuperating from dengue . 7. Vegetable Juices You can treat the symptoms of dengue by consuming fresh vegetable juices. Carrots, cucumber, and other leafy greens are especially good for treating the symptoms of dengue. These vegetables are replete with essential vitamins and minerals that help boost immunity and reduce the suffering of the patient. 8. Soup Soup is one of the best foods for treating and easing the symptoms of dengue. It helps induce hunger and relieve joint pain. Soup is low on spices and hence good for digestion and bowel movement. 9. Fruit Juice Vitamin C is an effective antioxidant It triggers collagen production and helps boost the immune system. Fruits like orange, pineapple, strawberry, guava and kiwi boost the production of lymphocytes, which fight the viral infection. Fruit juices are a must-have if you are suffering from dengue . 10. Neem Leaves Neem leaves are known for their medicinal properties. They help restrict the growth and spread of dengue virus type-2 replication. For this reason, it is one of the most important natural remedies for dengue.  

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    Flax Seeds

    By: Charu Malpani

    Flaxseeds are a particularly good source of omega-3 fatty acids and soluble fiber and boron. but are best known for their lignan content. Flax is the #1 whole-food source of lignans with 800 times more lignans than most other foods. The phytonutrient is associated with prolonged survival in cancer patients, especially breast cancer. Flax seeds may be beneficial in suppressing the growth of breast and prostate cancer cells in vitro. Combining flax with dietary fat restriction may have an even greater effect on prostate cancer. Eating a tablespoon of ground flaxseed daily may help prevent and treat diabetes. One study showed that a tablespoon of ground flaxseed daily led to a significant drop in fasting blood sugars, triglycerides, and cholesterol, as well as A1C level.  Researchers conclude that flaxseed may improve insulin sensitivity in people with glucose intolerance. Eating flax seeds may also diminish skin sensitivity and improve skin barrier function and condition. In one study, daily flaxseed was shown to reduce high blood pressure as good or better than any other nutritional intervention and as effectively as many hypertension drugs without the side effects.

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    Vegetarian Diets for Children: Right from the Start

    By: Charu Malpani

    Eating habits are set in early childhood. Choosing a vegetarian diet can give your child%u2014and your whole family%u2014the opportunity to learn to enjoy a variety of wonderful, nutritious foods. Children raised on fruits, vegetables, whole grains, and legumes grow up to be slimmer and healthier and even live longer than their meat-eating friends. It is much easier to build a nutritious diet from plant foods than from animal products, which contain saturated fat, cholesterol, and other substances that growing children can do without. As for essential nutrients, plant foods are the preferred source because they provide sufficient energy and protein packaged with other health-promoting nutrients such as fiber, antioxidant vitamins, minerals, and phytochemicals. Complete Nutrition for Children Vegetarian diets provide excellent nutrition for all stages of childhood, from birth through adolescence. Of course, an infant%u2019s nutritional needs are best met by his or her mother%u2019s breast milk. It%u2019s nature%u2019s way of boosting the baby%u2019s immunity as well as his or her psychological well-being. Doctors recommend introducing solid foods in the middle of the first year of life. The best weaning foods are soft plant foods such as ground, cooked cereals, mashed fruits, and well-cooked vegetables. Given a chance, toddlers and young children usually enjoy a wide variety fruits, vegetables, grains, and legumes%u2014even more so if they are involved in the preparation. School-aged children are often curious about where their food comes from and delight in learning how to cook, visiting farmers%u2019 markets, and gardening. Adolescents raised on a vegetarian diet often find they have an easy time maintaining a healthy weight and have fewer problems with acne, allergies, and gastrointestinal problems than their meat-eating peers. Some studies suggest that the growth of vegetarian children is more gradual than that of non-vegetarians%u2014in other words, vegetarian children grow a bit more slowly at first, but they catch up later on. Final heights and weights for vegetarian children are comparable to those of meat-eating children. Interestingly, breast-fed babies also grow more slowly than bottle-fed babies. Somewhat less rapid growth during the early years is thought to decrease disease risk later in life. On the other hand, diets rich in animal protein, found in meat, eggs, and dairy products, appear to reduce the age of puberty, as shown in a 2000 study from the Harvard School of Public Health, which found that girls who consumed higher levels of animal protein compared to vegetable protein between 3 and 8 years of age went through menarche earlier. Nature may well have designed the human body to grow up more gradually, to reach puberty later, and to last longer than most people raised on omnivorous diets experience. In a 1980 study in Boston, researchers measured the IQs of vegetarian children. Some of the children were following a macrobiotic diet, a few were Seventh-day Adventists (many of whom follow a plant-based diet), and the rest were from families that had simply decided to go vegetarian. On intelligence testing, the kids were considerably above average, with a mean IQ of 116. Now, the diet may have had nothing to do with their intelligence. Rather, these vegetarian families were better educated than the average meat-eating family, and it is probably the parental education, rather than a dietary effect, that was reflected in their children%u2019s measured intelligence. However, this study should reassure vegetarian parents who wonder whether animal products contain something necessary for brain development. Clearly, they do not. Perhaps the most important consideration for feeding children is this: Lifelong dietary habits are established at a young age. Children who acquire a taste for chicken nuggets, roast beef, and French fries today are the cancer patients, heart patients, and diabetes patients of tomorrow. Children who are raised on whole grains, vegetables, fruits, and legumes will have a lower risk of heart disease, stroke, diabetes, cancer, and many obesity-related illnesses compared to their counterparts raised on the average American diet. Because of this, they will also tend to live years longer. Nutrient Needs The complex carbohydrates found in whole grains, beans, and vegetables provide the ideal energy to fuel a child%u2019s busy life. Cultivating a taste for brown rice, whole wheat breads and pastas, rolled oats, and corn, as well as the less common grains barley, quinoa, millet, and others, will boost the fiber and nutrient content of a child%u2019s diet. In addition, steering children away from sweets, sugary drinks, highly processed baked products, and overly sweet cereals will help them avoid overeating and gaining unwanted weight. Naturally, children need protein to grow, but they do not need high-protein, animal-based foods. Many people are unaware that a varied menu of grains, beans, vegetables, and fruits supplies plenty of protein. The %u201Cprotein deficiencies%u201D that our parents worried about in impoverished countries were the result of starvation or diets restricted to very few food items. Protein deficiency is extremely unlikely on a diet drawn from a variety of plant foods. Very young children may need a slightly higher fat intake than adults do. Healthier fat sources include soybean products, avocados, and nut butters. Soy %u201Chot dogs,%u201D peanut butter and jelly sandwiches, seasoned veggie burgers, and avocado chunks in salads, for example, are very well accepted. However, the need for fat in the diet should not be taken too far. American children often have fatty streaks in the arteries%u2014the beginnings of heart disease%u2014before they finish high school. In contrast, Japanese children traditionally grew up on diets much lower in fat and subsequently had fewer problems with diabetes, heart disease, obesity, and other chronic diseases. Parents will want to make sure their child%u2019s diet includes a regular source of vitamin B12, which is needed for healthy blood and nerve function. Deficiencies are rare, but when they happen, they can be a bit hard to detect. Vitamin B12 is plentiful in many commercial cereals, fortified soy and rice milks, and nutritional yeast. Check the labels for the words cyanocobalamin or B12. Children who do not eat these supplemented products should take a B12 supplement of 3 or more micrograms per day. Common children%u2019s vitamins contain more than enough B12. Spirulina and seaweed are not reliable sources of vitamin B12. The body also requires vitamin D, which children and parents are happy to know can be obtained by simply playing outdoors in the sun. Fifteen to twenty minutes of daily sunlight on the hands and face is enough sun exposure for the body%u2019s skin cells to produce the necessary vitamin D. Children in latitudes with diminished sunlight may need the vitamin D found in multivitamin supplements or fortified non-dairy milks. For calcium, beans, dried figs, sweet potatoes, and green vegetables, including collards, kale, broccoli, mustard greens, and Swiss chard, are excellent sources. Fortified soymilk and rice milk and calcium-fortified juices provide a great deal of calcium as well. In addition, eating lots of fruits and vegetables, excluding animal proteins, and limiting salt intake all help the body retain calcium. Growing children also need iron found in a variety of beans and green, leafy vegetables. The vitamin C in vegetables and fruits enhances iron absorption, especially when eaten together with an iron-rich food. One example is an iron-rich bean burrito eaten with vitamin C-rich tomato salsa. Few people are aware that cow%u2019s milk is very low in iron and can induce a mild, chronic blood loss in the digestive tract, which can reduce iron and cause an increased risk of anemia. Infants Again, the best food for newborns is breast milk. When breast-feeding is not possible, commercial soy formulas are nutritionally adequate. There is no need for infants to be raised on cow%u2019s milk formulas. In addition to containing colic-inducing proteins that bother many children, cow%u2019s milk is a common cause of allergies. Unfortunately, immune responses to milk proteins are implicated in insulin-dependent diabetes and even in Sudden Infant Death Syndrome. Soy formulas are commonly used in all hospital nurseries, although they can occasionally be allergenic as well. Soymilk sold in grocery stores for adults is not the same as soy baby formula, however, and is not adequate for infants. Infants do not need any nourishment other than breast milk or soy formula for the first half year of life, and they should continue to receive breast milk or formula at least throughout their first 12 months. Breast-fed infants also need about two hours a week of sun exposure to make vitamin D%u2014a great motivator for Mom to get back into a walking routine. Some infants, especially those who are dark-skinned or who live in cloudy climates, may not make adequate amounts of vitamin D. In these cases, vitamin D supplements may be necessary. At about 5 to 6 months of age, or when baby%u2019s weight has doubled, other foods can be added to the diet. Pediatricians often recommend starting with an iron-fortified cereal because, at about 4 to 6 months, infants%u2019 iron stores, which are naturally high at birth, begin to decrease. Add one simple new food at a time, at one- to two-week intervals. The following guidelines provide a flexible plan for adding foods to your baby%u2019s diet: 5 to 6 Months Introduce iron-fortified infant cereal. Try rice cereal first, mixed with a little breast milk or soy formula, since it is the least likely to cause allergies. Then, offer oat or barley cereals. Most pediatricians recommend holding off on introducing wheat until the child is at least 8 months old, as it tends to be more allergenic. 6 to 8 Months Introduce vegetables. Potatoes, green beans, carrots, and peas are all good choices. They should be thoroughly cooked and mashed. Introduce fruits. Try mashed bananas, avocados, or strained peaches, or applesauce. Introduce breads. By 8 months of age, most babies can eat crackers, bread, and dry cereal. Introduce protein-rich foods. Also by about 8 months, infants can begin to eat higher protein foods like tofu or beans that are well cooked and mashed. Children and Teens Children have high calorie and nutrient needs, but their stomachs are small. Offer your child frequent snacks, and include some less %u201Cbulky%u201D foods like refined grains and fruit juices. Do limit juices, however, since children may fill up on them, preferring their sweetness to other foods. Teenagers often have high energy needs and busy schedules. Keeping delicious, healthy snack choices on hand and guiding teens to make lower-fat selections when eating out will help to steer them away from dining pitfalls that often cause weight gain and health problems for adolescents. Caloric needs vary from child to child. The following guidelines are general ones. Food Groups Whole Grains Whole grains include breads, hot and cold cereals, pasta, cooked grains (such as rice and barley), and crackers. One serving equals 1/2 cup of pasta, grains, or cooked cereal, 3/4 to 1 cup of ready-to-eat cereal, 1/2 bun or bagel, or 1 slice of bread. Vegetables Dark green vegetables%u201D include broccoli, kale, spinach, collard greens, turnip greens, mustard greens, beet greens, bok choy, and Swiss chard. Other vegetables%u201D refers to all other vegetables, fresh or frozen, raw or cooked. One serving of vegetables equals 1/2 cup cooked or 1 cup raw (unless an amount is specified). Legumes, Nuts, Seeds, and Non-Dairy Milks Legumes include any cooked bean such as pinto, kidney, lentils, split peas, black-eyed peas, navy beans, and chickpeas, as well as soy products, such as tofu, veggie burgers, soy %u201Chot dogs%u201D or sandwich slices, and tempeh. One serving of legumes equals 1/2 cup of beans, tofu, or other item (unless an amount is specified). Non-dairy milks include breast milk and soy formula for infants and toddlers, and rice-, soy-, and other vegetable-based milks for children at least 1 year of age. Choose fortified soymilk, such as Westsoy Plus, Enriched VitaSoy, or Edensoy, whenever possible, or use other fortified vegetable-based milks. One serving of non-dairy milk equals 1 cup. Nuts include whole or chopped nuts, nut butters, whole seeds, and seed butters. One to two servings of nuts may be included in a healthy diet, but they are optional. One serving of nuts or nut butters equals 1 tablespoon. Fruits Fruits include all fruits, fresh or frozen, raw or cooked, and fruit juices. One serving equals 1/2 cup cooked fruit, 1/2 cup fruit juice, 1/4 cup dried fruit, or 1 piece of fruit (unless an amount is specified.)

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    Tip Of The Day

    By: Charu Malpani

    Don't diet, Eating well is not about dieting, counting calories or deprivation. To eat well is to eat simply, by choosing nutritious foods as close to their natural state as possible

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    Skin care tips for a healthy and glowing skin in 30s

    By: Charu Malpani

    30s is the best time of your life. You have a stable career. Most probably stable-ish relationships, you have figured out almost everything in your life by the time you are 30 except for one thing, a great skin. Yes, a great skin is a tough nut to crack. If you are thirty, here are some skin care tips that might help you to get a beautiful skin. Take a look!   1.A healthy lifestyle This one is the trickiest yet the most important thing. However, it is quite a simple phenomenon. If you are not healthy, you won%u2019t shine. The glow, the beautiful skin that you long, the blemish free face, it all comes from within. If you are healthy, if you have a good working physical system, it will reflect as a natural glow. So, more or less, the beauty that people talk about is actually a healthy body. Give your body a good dose of natural antioxidants, Vitamins, detoxifiers, and so on. Have a good night%u2019s sleep, eat good, workout regularly. For the sake of a younger looking and beautiful skin, maintain a healthy lifestyle, no matter how difficult it is.   2.Moisturise well Some of the early signs of ageing include crow feet, wrinkle, and fine lines and so on. When we age, our skin tends to dry out and lose the elasticity with the lack of moisture. The mistake that we make as we age; we stop or hardly moisturise our skin, which ultimately dries out our skin and causes the early signs of ageing such as wrinkles. Just moisturise your skin well, after showers, every time you wash your face. Use moisturising creams and lotions or you can go for natural moisturisers such as honey and milk cream.   3.Stay hydrated Drink plenty of water to keep your naturally moisturised and hydrated.  Deficiency of water can cause dry skin, drinking water daily can keep your skin moisturised along with hydrated; preventing signs of ageing such as fine lines and wrinkles.   4. Protect your skin from dust and sun You may not know but the harmful UV rays are cause of 80 percent of skin ageing. Exposure to sunlight causes pigmentation, one of the early signs of ageing. Researches show that the impact of UV rays on skin can increase with age. Use a good sun-block cream to protect your skin.   5. Live a stress-free life No matter how preachy it may sound but staying happy is the secret to stay beautiful and young. Stress and worry can cause you to age faster. Yes, whether you are a guy or a girl, stress has similar effect on you. You tend to have wrinkles faster. Smiling and staying away from stress is the key.  

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    Navratra Diet Menu

    By: Charu Malpani

    Introducing Navratra Diet Menu.... A quick easy and healthy way to loose weight and get into shape. Early morning ...jeera water...a tsp of jeera soaked over night n strain n have in the morning. Breakfast.... Assorted fruits with a glass of milk  OR  Walnut n figs smoothie with soaked almonds 10 OR Apple n banana shake Midmorning. ... a glass of juice (apple carrot n beetroot) with handful of makhanas OR Green tea with an apple Lunch.... Day1....Boiled sweet potato wid a bowl of kheera raita Day2....rajgira aata cheela with a bowl of curd                                                                    Day3....Paneer chaat.. (paneer mixed with veggies or fruits) Day4...Boiled aloo chaat with grapes..pomegranate n hung curd Day5....seewank rice pulao with a bowl of curd Day6....singhada aatta cheela with khata meetha kadoo Day 7....makhana kheer without sugar..stevia can b used tea....normal tea with a dash of ilaichi n dalchini.without sugar Dinner....Apple shake/papaya shake /tooti fruity smoothie ( mixed fruits blended with milk) A spoon of isabgol with hot water. *For recepies plz google Below are some navratri fasting tips which you can follow. You can easily take them as weight loss and body detoxifying tips. 1. Eat after every 3 hours even in fasts. Small meals at regular intervals keeps metabolism intact. 2. Don't get any sabudaana papad or friend food .If you have them you are surely going to munch on them. Instead of this take more of yogurt , smoothies and fruits etc which fills up and maintains required fluid level inthe body. 3. Make boiled allo chat with green chutney and curd . Add some rock salt and black pepper. 4. Replace kheer with mixed fruit curd. 5. Instead of making kuttu pakodas and puri make kuttu ki roti. 6. Those who have the patience and the energy can try making samak chalwa idli and dosa. 7. Drink milk twice a day but instead of whole milk replace it with skimmed milk. If you are making kheer then use skimmed milk only. 8. Take low sugar in puddings. It gives energy but calories too. 9. Drink coconut water, lemonade, whenever you feel like. If you are herbal tea fan then go ahead with that as well. 10. Instead of making potatoes bhaji all the time make pumpkin ghia/ lauki (bottle guard). 9. Eat veggies like pumpkin and ghia (bottle guard) in different form like soups to fill you up with a few calories. 10. Find a partner who is ready to fast with you. This helps you in maintaining a control on your guilt trip.  Above tips will reduce your calories intake to a bigger amount and you are bound to reduce weight too without affecting your metabolism.

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