Dt. Kiran Deshpande Shukla

Clinical Dietitian in Zadeshwar , Bharuch, Bharuch, India

http://superfoods.zest.md

About Me

Dietician Kiran Deshpande Shukla is a Clinical Dietitian based in Zadeshwar, Bharuch, India. She is a therapeutic diet expert which includes diet counseling and meal planning for Diabetic patients (Type 1, Type 2 and gestational diabetes), Kidney patients, Healthy Heart diets, Weight Management, Nutritional Anemia, PCOD etc .She is helping people to reach their health related goals with her healthy diets & lifestyle. She has an expertise in planning tube feeds/RT feeds. She has over 7 years of experience of working with many corporate hospitals in leadership positions. Besides housewives and hospitalized patients, her clientele includes also different professionals including doctors.

Dt Kiran assesses your nutritional needs and customizes your meal plans, taking into consideration your food preferences & medical history; with your participation. 

Online diet consultation are provided for  weight management, control and management of diabetes,  diet for pregnant women, post pregnancy weight loss, renal diet,therapeutic diets, healthy lifestyle program and other disease management. Her consultations are not simply done by sending you a meal plan, but accompanied by a telephonic counseling session. Video consultations can be arranged, if required by you.

You can view our testimonial, weight loss success stories and experience of our clients who have been successfully counseled by her for their nutritional needs!

 

My Blogs

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    The food diary: cumbersome exercise or a weight loss tool ???

    By: Kiran Deshpande Shukla

    Ever wondered that maintaining a diary could help you lose weight??   Surprised??  But yes, it`s true.  Research shows that a food diary is an excellent tool for people who are trying to lose weight. Although it may seem like an extra dose of the bitter medication at the end of the day, a food dairy helps you to track  what you have consumed throughout the day and helps it to compare to the portion sizes and meal pattern that you have been advised to consume. It helps you to understand which good food habits you follow (egs eating a breakfast daily, healthy snacking, eating a fruit daily and so on) vs the bad habits (amount of sugary drinks consumed, excessive number of  teas and coffees you have had etc) . It increases your awareness of what, how much, and why you are eating. Thus,  it`s like looking into a mirror, before you call it a day!  In fact, it won`t be an exaggeration if  I say that  by simply maintaining a food dairy, at least in the initial period of weight loss period, will delay your trips to your dietitian`s  clinic!   You can follow your own pattern for writing a food diary; many ready to use patterns are available online. You may use the one you find is friendly.  However, be precise and mention portion sizes There are various mobile apps, which make your job more interesting , in case you are mobile savvy. So go ahead, write the diary, at least five days a week, making sure to include weekends.  And see the difference for yourself.      

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    SUMMER COOLERS

    By: Kiran Deshpande Shukla

    Summer is here!  With mercury crossing the forties, comes the boom in softdrink  industry.  Malls are stocked with different cold drinks. The T.V is flooded with ads showing `benefits` of having commercial soft-drinks- from making friends to mustering courage.  Arrey, bhai, hum cold drink kyun peena chahate hain?? To quench our thirst, na? But, have you ever thought if they are a good option to do so??  Answer is a big NO.  Center of Science and Environment has shown that the pesticide levels in soft drinks of many prominent brands are between 34-140 times higher than the BIS standards.  Not only this, all soft drinks contain extremely high sugar content and no other nutrient, making its regular consumers prone to obesity. Higher sugar, sodium and caffeine content, may actually have a dehydrating effect on the body. At the same time, regular cold-drink consumption may have a deleterious effect on your bone health and teeth. So this summer, say NO to cold-drinks and go natural- Some excellent summer coolers are- Tender coconut water:  It is low in calories & at the same time high in electrolytes. When you sweat, your body may lose some salts too.  Coconut water, with its refreshing taste, helps you to replenish water and salt.  It`s also a good choice for athletes   Aam Panna:  The khatta %u2013meetha aam panna  is good source of vit C, B complex and fiber. If made using jaggery,  the vit C content of raw mangoes will enhance the iron absorption from jaggery.   Thandai: This milk-based drink is a good source of proteins and calcium. Dry fruits in the thandai masala imparts it good fatty acid profile. Magaz seeds   Sugarcane juice or Ganne ka Ras: Sugarcane juice has a good content of polyphenols, a group of phytonutrients with antioxidant properties.  A study has shown that sugarcane juice has `liver protecting` properties. Another study says that Sugarcane juice can, in fact,  beat isotonic sports drink  as a post exercise drink   Kokum sherbet:  Another traditional drink, that is an excellent hydrant. At the same time, kokum fruits are known to promote satiety and enhance weight loss.   Fresh fruit juice:  100% fresh fruit juice, will not only quench your thirst, but also boost your vitamin intake. Be sure that you do not add any sugar and stay away from packaged juices, however natural they sound or look.  

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    Breakfast under 10 minutes: Easy breakfast recipes for the Working Woman

    By: Kiran Deshpande Shukla

      Are you a working woman?? Then let me ask you, on how many occasions, do you skip eating breakfast?   Today, I was running late for the meeting, so I skipped my breakfast.....ohh, I woke up late today, so I skipped my breakfast..........I wanted to catch local train to work today, so I skipped my breakfast.............I had to pack tiffin for my husband, so I skipped my breakfast today, and the most flawed excuse of all, I am trying to lose some weight! Sounds familiar? Dear ladies, no reason is good enough for you to skip having a breakfast.Infact, it`s in the name; `Breaking the fast` between previous evening`s dinner to present day`s lunch. Breakfast kick starts your day by providing much needed fuel. Without breakfast you are effectively running on empty, like trying to start the car with no petrol!  Breakfast also helps prevent overeating in the later part of the day , while boosting metabolism, thus helping to maintain your weight as well as sugar levels. It improves concentration and cognition too So here are a few quick yet healthy breakfast recipes for you- 1) Muesli with Milk and Fresh fruit:         Cooking time: NIL (No added sugar) Muesli is a good source of fiber, complex carbohydrates and often fortified with vitamins. Milk is a good source of protein and calcium, a much needed for nutrient for healthy bones whereas, fresh fruit adds fiber and vitamins to your diet.   2)Omlette with whole wheat toast/ phulka  and Fruit: Cooking time: 5 min   It`s well known that eggs are an excellent source of protein. However, one large egg has varying amounts of 13 essential vitamins and minerals including niacin, riboflavin, chlorine, magnesium, potassium, sodium, and sulfur and zinc. The yolk contains  the fat-soluble vitamins A, D, and E. Egg yolks are one of the few foods naturally containing vitamin D. The yolk also provides vitamin B 12 and folic acid, and the minerals iron, calcium, copper and phosphorus.   Don`t skip the yolk!!   3) Besan chila with chutney and fruit Cooking time: 10 min Besan is a vegetarian protein source with complex carbohydrates. Just mix besan , water , salt, ajwain, dhania and green chillies and make those chillas. Serve with pudina or tomato chutney, which can be made in advance and stored in fridge.    4) Milk, khakra and Steamed sprouts: Khakra can be easily stocked at home. Sprouted pulses are a good source of good quality protein, fiber, vit B complex ,vit C,  bioavailable minerals such as Calcium, zinc and Iron. Sprouts are readily available with local vegetable vendor, if you have no time to sprout pulses at home.   5) Sattu with Milk and Fresh fruit: Sattu flour is traditionally prepared in Indian homes, using variety of raw materials such as whole wheat, ragi, chickpea flour etc. It can be stocked for days together, without getting spoiled. Porridge can be made mixing sattu ,milk and jaggery or sugar. Heating is optional.   6) Sabudana khichdi with dahi and fruits: Sabudana can be soaked and refrigerated on the previous evening. Peanut flour can be easily made at home and stocked. Infact, the two can be mixed and refrigerated the previous night, to save you some morning time. And yes, peanuts are a good source of proteins and heart friendly MUFA (mono unsaturated fatty acids). So in the morning , all you have to do is make the tadka for the khichdi. Use a non -stick kadai and serve it with dahi!   Yes, some pre-preparation does help. And it`s worth it!

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    Home made ice cream for Renal patients: High protein, low potasium, Low phosphorus treat!!

    By: Kiran Deshpande Shukla

    Mango ice cream recipe Serving size: 70 G Mango pulp: 100 G Bufallo milk: 100 ml Cream: 1 tbsp  Protein Powder: 40 G (Name on request) Sugar: 15 G Blend and refrigerate. Makes 3 servings of 70 G each Each serve contains: 139 cal, 5.7 G proteins, 22 G carbs, 12.3 G fats, 121.6 mg potassium, 31 mg sodium, 58 mg phosphorus

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    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.

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    Are `digestives` truly `digestive`?

    By: Kiran Deshpande Shukla

    Some idioms, really make sense, essp in the nutritional context- `what`s in the name?` is one of them. How many times have I tried to convince my patients that the so called `digestives` aren`t a healthier choice than the `regular biscuits` nor are they an ideal high fiber choice. Par jab naam mein hi `digestive` hain, tab kya karien?? Infact, digestives were created in early 1800s to aid digestion or treat acidity. Reason behind-they contained baking soda or sodium bicarb and were made from whole wheat flour. However, if you read the labels of most digestive biscuits available in India, you will see that, many contain `REFINED FLOUR /wheat flour` as the main ingredient, let alone, entailing list of sugar syrup, preservatives, sources of fats and so on. These biscuits, provide around (per biscuit) 40-50 Kcal , app 1g protein 0.5-0.6g fiber per biscuit, with almost no micro nutrients. On the other hand, foods such as 1 bowl of cooked oat meal provide around 2.7G of fiber, ? cup moth beans sprouts provide 1.35g of fiber, medium carrot about 4.4g fiber, cucumber 2.6g fiber,3 dates about 3g fiber, 1 apple about 3.2 g fiber and 1 cup of pomegranate about 2.8 g fiber. All this comes packaged with a bounty of healthful nutrients. So next time you pick-up that digestive biscuit, think for while!

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    OATS AND WHEYPROTEIN BROWNIES

    By: Kiran Deshpande Shukla

    HOME MADE BROWNIES:  EACH BROWNIE PROVIDES 125 KCAL AND 8 g OF PROTEINS.

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