Dt. Ruchi Bhatia

Nutritionist in South Delhi, New Delhi, India

http://nutritionistruchi.zest.md

About Me

Dietician Ruchi Bhatia a die-hard health freak, She is a certified Nutritionist from Delhi University  and a Management graduate from Top B School in India with over 8 years of experience in Nutrition. She has been associated with renowned institutions like All India Institute of Medical Sciences, Max healthcare, Novartis & Marsh & Mclennan. She is a go getter and believes in making things happen. Her aim is to help the society with better health having committed, caring & concerned approach. Nutritionist in Lajpat Nagar.

 

My Blogs

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    Dangers of Restrictive Diet Programs by Nutritionist Ruchi Bhatia

    By: Ruchi Bhatia

    Losing weight using a restrictive diet program is not effective in the long run - most dieters gain back their weight and more, it can also be hazardous to your health.   If a certain food group is avoided, there can be a gap in the nutrition that the dieter is taking in, and this will create deficiency in the long run. Nutrient deficiency is one of the main causes of cravings, which of course can lead to binging and weight gain.   If calorie intake is restricted, the body will slow down metabolism, and when the diet program is over and food intake is back to normal, the body is not burning as much calories and the dieter will gain the weight back just by eating the normal amount.   Restricted caloric intake affects metabolism and can have an impact on thyroid function, and can potentially lead to hypothyroidism.   Restrictive diets are not sustainable. It can be alienating, and have an impact on the dieter\'s social life. Sometimes these protocols require supplements because certain foods are eliminated, and supplements can be expensive.   If body fat level drops too low, it can lead to irregular period (or absence of period altogether). This is caused by low estrogen level - which can also lead to osteoporosis.   On the other hand, a balanced lifestyle that includes a variety of wholesome foods is sustainable, and is the best way to combat cravings (cravings often lead to weight gain). A few dietary and lifestyle changes can lead to pleasurable and effortless weight loss that can bring you a lifetime of benefits. image courtesy - freedigitalphotos

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    Top 10 Tips to Avoid Weight Gain

    By: Ruchi Bhatia

    With obesity comes many weight-related health issues. Here are the top 10 reasons why America has become a nation of overweight people - avoid them and you can free yourself from \"fat trap\":   1. Too much processed foods – they are cheap and convenient, but they are also full out sodium, sugar, chemicals and empty calories. When your body doesn’t get the nutrients it needs, it will crave more food. 2.  Low intake of fresh, whole foods – they are nutrient dense, and when your body gets the necessary nutrients, you will have fewer cravings. 3. Sedentary lifestyle – many people are taking in more than they burn. 4. Supersized portions – the larger the portion in front of us, the more we eat. 5. Supersized dishware – our plates has become larger and larger. We need more food to fill the plate. Our perception of portion size apparently is affected by the size of the plate. 6. Advertising and marketing – big corporations throw a lot of marketing money on processed foods. 7. Misinformation and disinformation – people are confused what to eat. Unfortunately the labels on process and packaged foods are not always telling the whole story. 8. Cost of food – process, massed produced food, and foods made with subsidized crops are cheaper than fresh produce and other sustainably grown whole foods. High fructose corn syrup is a great example – it is found in a lot of food items we get in the store. 9. Time management – most people are always on the go. They eat while they are doing other things, and this mindless eating often makes people overeat. Many people don’t have time to cook – they depend on fast food, take out, or dining out – most of the time such foods are loaded with fat, sugar, sodium, and hidden calories. 10. Stress – when we are stressed, our body produce the stress hormone cortisol, which packs a triple whammy. Cortisol slows metabolism, affects blood sugar level, increase fat storage, and promote cravings for fatty, salty and sugary foods. image courtesy - freedigitalphotos

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    Instant Flat Belly Tip #1 – Ban Bloat

    By: Ruchi Bhatia

      A lot of times we feel \"big\" in the middle not because of fat (thankfully!) but what\'s going on in our stomach. Keeping our digestive system happy, especially avoiding bloat, can go a long way in helping us look and feel slimmer. Here are a few health tips to ban bloat: 1. Use herbs such as basil, dill, ginger, fennel, and mint - all of these herbs have gas-relieving properties 2. Introduce fiber-rich food gradually - fiber is great, but if you are not used to a fiber-rich diet and suddenly eat a lot of fiber-rich food, your GI tract will act up. 3. Cook beans properly - soak beans for at least 4 hours, and use spices or kombu to improve digestibility. 4. Notice how your body reacts to vegetables such as broccoli and cabbage, and moderate intake if necessary. 5. Look for potential food intolerance (e.g. lactose or gluten) - if your body cannot digest and assimilate these properly, they can cause gas. 6. Yoga poses such as twisting can help relieve gas - these poses stimulate the movement of the smooth muscles of the intestinal walls and help \"move things along\". image courtesy – freedigitalphotos For any suggestions or comments feel free to write to Nutritionist – Ruchi Bhatia. She can be reached at ruchidbhatia@gmail.com

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    Move more, eat a little less (For a healthy weight at work)

    By: Ruchi Bhatia

    Strong evidence demonstrates that compared to less active adult men and women,Individuals who are more active: • have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer,and depression; • are likely to have less risk of a hip or vertebral fracture; • exhibit a higher level of cardio respiratory and muscular fitness; and • are more likely to achieve weight maintenance, have a healthier body mass andComposition.  This is to make people  more mobile while at work wearing a pedometer (ideally worn on the belt) which tracks your daily steps. Supported by cutting the portion size of meals by a quarter. To get started, use the pedometer to assess the usual number of steps you take daily. Then add 500 steps or walk a minimum of 2,000 steps a day (a 15-minute walk). Each week, add 500 steps until you reach the goal of 10,000 steps (approximately 5 miles or 75 minutes) per day. Take a 10-minute walk whenever you can. Take the stairs (up or down) instead of the elevator. Take 10-minute walks during lunch and breaks at work. Park farther away and walk. Get off the bus one stop early and walk the rest of the way. Step in place while watching television. Walk your dog (or borrow a friend’s dog). Mow your lawn with a push mower or do other yard work. For short distances, walk instead of driving your car. Set a reminder for planned breaks during work at least every 30 min. Participate in activity breaks at work, at meetings and at conferences. Use a wireless headset so you can stand while on the phone. Keep and use some hand weights in the office. Have easily accessible exercise clips or video clips available as bookmarked favorites on your computer or as a readily available DVD. Encourage walking or standing meetings in place of sit down ones  Diet & Nutrition TIPS while on step counting mission:  At the individual level, people can: Watch your portion size, reduce it to ¾ of your normal serving sizes. Limit energy intake from total fats: Take refined oils like sunflower & soya rather than saturated ones like ghee, butter, margarine. Avoid junk snacking like cookies, namkeens , chips. Watch your drinks: Avoid sugar laden drinks like colas, cold coffees etc. Increase consumption of fruit and vegetables, as well as legumes(Dals), whole grains and nuts(Almonds & Walnuts: soaked overnight) Limit the intake of sugars. Engage in regular physical activity; Drink 2-3 liters of water a day (Not right after the meals, 30 min gap is recommended) Reducing salt content (Don’t use table salt) & processed foods. Ensuring that healthy and nutritious choices are available in your pantry & your bag.

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    Instant Flat Belly Tip #2 – Reduce Fluid Retention

    By: Ruchi Bhatia

    You can easily gain 3 – 5 pounds, even a dress size, if you are experiencing water retention. For most women, hormonal fluctuation is the main cause of fluid retention. Food allergies and intolerance can also be a cause for water retention. Although you may not be able to get rid of all the fluids that Mother Nature imposes on you, there are a few things you can do to reduce the “impact”: – Stay hydrated – Reduce salt intake – Reduce sugar intake – Reduce toxic load and detox regularly - Use herbs with diuretic properties such as dandelion greens, uvaursi, corn silk, alfalfa, stinging nettle, celery seeds and parsley – Use sauna to help relieve stored water – Discover if you may have any food allergies or intolerance by doing an elimination diet. Image courtesy – freedigitalphotos Content courtesy – Nutritionist – Ruchi Bhatia, New Delhi. She can be reached at ruchidbhatia@gmail.com

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    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)

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    Facts about fats – Friends & Foes!!

    By: Ruchi Bhatia

    Choosing the right oil these days is a matter of extreme mental dispute especially when world of knowledge (Google, Print Media etc.)  is flooded with “n” number of articles each day. Here in your platter are few Quick tips & Facts about the science of cooking using Fats & Oils:  1.Myth: Stick to one oil.  Fact: No oil is good or bad until consumed in Rotation, Moderation & Combination.  Rotation: a) Means changing one’s oil every week or fortnight. Else we can keep two oils in the kitchen & keep changing  everyday. Oils that can be rotated: Sunflowers Groundnut Saffola Heart Sundrop lite Saffola gold Mustard Oil Sundrop Heart Soybean Oil Rice bran Oil Canola Oil Sesame Oil etc..( Many oils available in Combination of 2-3 oils, please read labels before buying ) b)      Simultaneously Dry Veggies can be prepared in Mustard Oil( Cholesterol Lowering) in each oil.  2.Myth: Olive oil is the best & only healthy oil.  Fact:  There is a different temperature threshold for each oil (Smoking Point) to be heated at above which decomposition of that oil starts taking place. Olive oil for that matter is not very suitable for Indian Cooking(Having Smoking point comparably LOW)  where we  make the vegetable curries & tadkas at quite a high temperature. So, olive oil is therefore beneficial in Sautéing, grilling, add on dressings in salads, fruits, pastas etc. where it is put in  after most of the cooking is done. Note: Avoid heating oils until they smoke. Also Pomace olive oil is better suited for Indian cooking.  In technical Terms: Our Diets should comprise of all the essential fatty acids (responsible for many biochemical functions in the body & healthy Heart) which is present is one oil but may be lacking in other…is the reason of “Rotation of oils”. All the types of fats shall be there in our diets in right proportions i.e. MUFA: Mono-Unsaturated Fatty Acids e.g. Mustard oil, Canola, olive etc. PUFA:  Poly Unsaturated Fatty Acid e.g. Soybean, Sunflower etc. SFA:   Saturated Fatty Acids e.g. Ghee, Butter etc. SFA shall be the least in proportions.

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    Basics of a Balanced Diet !!

    By: Ruchi Bhatia

    Healthy eating is all about making the right choices in various situations. Most important along with the right choice is the amount of food as per the activity levels of various individuals i.e. Sedentary or Inactive: You have a sedentary activity level if you are inactive and perform less than 30 minutes of moderate physical activity each day in addition to regular daily activities, like work. Moderate: To achieve a moderate activity level, you perform at least 30 minutes and up to 60 minutes a day of moderate physical activity in addition to daily activities. Active: To achieve the active level, you perform 60 or more minutes of moderate physical activity each day in addition to daily activities. Source: – USDA There are different food groups to choose from. e.g. Food Groups – Basic Five: This group has been provided by the Indian Council for Medical Research (ICMR). Cereal grains and products Pulses and legumes Milk and Meat Products Fruits and Vegetables Fats and Sugar The quantity to be consumed from each food group is suggested in the food pyramid. The ‘Food Guide’ Pyramid is an outline of what to eat each day based on the Dietary Guidelines. It’s not a rigid prescription but a general guide that lets you choose a healthful diet that’s right for you. Here are few tips on “How to manage your diet in hectic Lifestyles”: 1. Healthy Shopping:  Fill the refrigerator & kitchen with variety of colourful & healthy stuff so you don’t binge on Unhealthy Junk food. Try healthy recipes & store some already prepared items in the pantry. 2. Carry something On-the-Go:  Always keep some fruit, nuts, health bar, Chana, sprouts, or may be a wheat bread sandwich along to keep you away from hunger pangs. 3. Atleast 8 glasses of Water/day: Often people mistake thirst for hunger and eat when instead what they should be doing is drinking (and not alcohol or sugary drinks!). Instead drink water with abandon. This is easily managed no matter how busy you may be. 4. Manage time Better: Planning the day/week well in advance will help you full of the grocery required in most hurry situations. Also, carrying something along on the way to work helps your energy levels high all the time. It will keep you at bay from eating junk food, or worse still, starving while you wait to eat your next meal. 5. Choose healthy food partners:  If eating out try finding healthy caterers, restaurants & joints which can provide you â€œHome way from Home’ kind of food. Google it who all are working on Health as a Concept keeping in mind the Nutrition required not Compromising on the Taste ;). So that it’s Healthy & tasty both. 6. Consult a Dietician/Nutritionist:  Get your meals & diet charts planned by a Nutritionist. We hope after reading this you can better know what you are eating & what you should. So you can get out and enjoy life instead of worrying about the negative consequences of what you eat, or worse, give up altogether. Last but not the least increase your activity levels by adopting a healthy lifestyle & exercise regimen.

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