Dt. Anumol Jojy

Dietitian in Perambakkam, Chennai, Chennai, India

http://nutann.zest.md

About Me

Welcome to  e-DietClinic Nutann !!  I am Anumol Jojy , a qualified Dietitian from Chennai , India registered with Indian Dietetic Association with 7 years of experience.

My career has included one to one consulting, working in hospitals, food industry, pharmaceutical industry and corporate health and wellbeing programs.

Nutann e-Clinic translates complex scientific evidence into practical solutions to promote 'Better health and well being'.

I have a passion for good eating habits and my areas of focus are Pediatric and family Nutrition. A healthy diet begins at home and it's the foundation of a healthy lifestyle for years to come.

Nutann e-Clinic is a fun place for parents who are seeking practical tips on how to feed a healthy diet for  their kids and also help them to grow a healthy relationships with food for life.

My Mission

  • Provide professional care and advice on an one-one-one basis to suit your nutritional needs
  •  Respect each individual needs and requirements and provide ample guidance

 

How Can I help You?

I love in the world of dietetics. My goal is to present the nutritional information in a real and easy way to understand the clients.

A healthy lifestyle is one of the best choices one can make. Living a healthy lifestyle includes a balanced diet and regular exercise. However, if you suffer from certain conditions, you can improve your quality of life by making the correct nutritional choices. My Dietary treatment is based on the following.

  • Weight management (weight loss or weight gain)
  • Diabetes Mellitus (Type 1 and 2)
  • Diet for Kids
  •  High cholesterol
  • Insulin resistance
  • Metabolic syndrome
  • Hypoglycaemia (Low blood sugar)
  • Polycystic ovary syndrome
  • Gut disorders
  • Food allergies / intolerances
  • Fertility and Pregnancy
  • Healthy Eating
  •  Vegetarianism

My Blogs

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    Rainbow coloring in kids diet is good or bad ?

    By: Anumol Jojy

    Last Friday when I picked my son from kindergarten, he met me with red stained teeth and a red hand holding a plate with 2 pieces of red velvet cake from a classmate%u2019s birthday celebration.  I was really shocked. Sugar is one thing, but red dye_ really? Surely every parent knows that food coloring is particularly HORRIBLE for kids or may be not. Rainbow coloring in foods will look brighter and more appetizing.  Especially kids foods, bright colors are also added to attract kids attention and make food appears "fun". But at what cost? Food dyes can cause everything from hyperactivity and allergic reaction.                                                                                 Food colors are divided in 2 categories. Natural & Synthetic. Natural colors are extracted from plants and animals. For example, RED BLUE/ VIOLET (from beetroot, raspberry, cabbage) GREEN (Chlorophyll in leaves) YELLOW,ORANGE (tomato ,Apricot, carrot) CURCUMIN(Turmeric) SAFFRON AND CARAMEL. These are not harmful. Do not need any certification. Synthetic colors are artificial colors, means mixing one or two colorants with each other or mixed with chemicals like copper, chromium, Lead, Mercury etc. Most of them harmful effects in the health and can cause cancer, nerve disorders and heart diseases in children for their long term use.  What are artificial colors used?  Bright candy, Breakfast cereals, Soft drinks are obvious culprits. But check the ingredients lists on your favorite candy and baked foods. Chances are you will find artificial coloring like "Yellow 5 and Blue 1".Parents do think twice before giving their children colored sweets and fluorescent blue "Juice".             Ice cream, Milk lollies, Flavored milk, Yogurt, Cheese, Biscuits, Jellies, Jam, Marmalade, Squash, Fruit cordial, custard, Processed papaya, peas, Strawberries, Peanut butter, Canned fruit juices, Milk based sweets and salad dressings.      According to PFA, below mentioned 8 colors are safe for  use of some foods. They are                                           1.Tartrazine                                           2.Sunset yellow                                           3.Carmosine                                           4.Panceau-4R                                           5.Erithrosine                                           6.Brilliant blue                                           7.Indigo carmine                                           8.Fast green                 The limit of permitted color usage is very important. It should be maximum 100 mg/kg of food or 1g in 10 kg. About 83% of products contained permitted colors and 58% were used above their permitted limit. Some processed foods especially meat products they don%u2019t just use one. Finding two or more of these artificial dyes in single product is not uncommon.                 "Eat from out " concept is too bad in children. Large and small restaurant foods will adds lot of unpermitted and permitted colors in excess amounts. Even single term use also bad for kid%u2019s health. What are the risks?                  To start off, many food colorings just haven%u2019t been tested enough to determine the long term dangers. We are not taking about ingesting small amounts, OR their consumption of food dyes has increased 500% in the past 50 years. Here are more highlights of some research findings on the main colors being used in the food industry today.    Blue1 (Brilliant blue)- It is used baked foods, beverages, deserts, candies, cereal and some drugs. long term use causes kidney tumors.    Blue2(Indigo carmine)- It is used color for candies and beverages. Long term use causes brain tumors.     Red 2(Florida oranges) %u2013It causes tumors in urinary bladder and other organs,.    Green 3(Fast green) - Long term use causes in bladder and testes tumors..The color used in candies, beverages, ice cream, sorbet Manufactures in food industry.  Red 3(Erythrosine)- This color used in sausages, baked foods, cadies manufacturing. Long term use causes thyroid cancer Red 40( Allura red) - This color is used beverages, bakery foods, deserts, custard, candy manufacturing in food industry long term use leads to hyperactive children. Yellow 5( Tartrazine ) & yellow 6(Sunset yellow) are used in bakery food , candies and soft drinks.                            In other words, Artificial food coloring will make harmful effects on children. It may cause hyperactivity and ADHD in children ,that means a brain based disorder. How to Manage?                                Always buy only the food with permitted colors, which is certified by BIS. Avoid" DINE OUT CONCEPT" in children. Just stick to whole fresh fruits and home made foods. Ditching processed foods is the easiest way to avoid food dyes, If you want to eat healthy food, I suggest you follow the pre 1950s model and spend quality time in the kitchen preparing high quality meals for yourself and your family. If you rely on inexpensive processed foods, you exchange convenience for long term health problems and mounting medical bills.

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    SMART SHOPPING OF HEALTHY FOODS....

    By: Anumol Jojy

      Shopping for your week's grocery is always a puzzle. Many people do not know the way of food shopping and the correct storage which leads to make unhealthy food consumption. Here are some tips for healthy smart shopping of food products.                                                                                                  Healthy shopping guidelines:                                                     Consider the family budget, and then decide the monetary amount you will spend in shopping. Prepare your shopping list it helps to avoid buying of unnecessary foods. Compare between food kinds, prices   and  quantity (weight), and then you can buy  food with good quality and reasonable price according to the family budget.  Do not buy unhealthy food such as soft drinks, sweets unless in certain occasions. Don't shop while you are hungry because the power of your desire will be in lowest level. Check food expiration date and shelf life of the product before purchasing. To buy Fish, Chicken, Meat must be fresh and can identify their freshness through their appearance ,  smell, color and texture also.                  Be a wise shopper.  The Nutrition Facts panel on the food label is your guide to making healthy choices. Using the Nutrition Facts panel is important when shopping to be able to compare foods before you buy. Keep these Low:  saturated fat, Trans fat, Cholesterol, Sodium   Look for More of these: Fiber, vitamins A, C, E, Calcium, Potassium  &iron. Avoid purchasing of canned foods and processed foods .Better to go for fresh fruits and organic foods. It is preferable to buy fresh juices or buying fresh fruits and makes the juice from it at home. Prefer to buy seasonal fruits and vegetables. it helps to avoid their high prices and less freshness and taste. Avoid buying food that does not have food label or expiry date or not sealed well. Try thinking about your grocery cart like the food on your plate. our nations new "Plate" calls for 50 percent fruits and vegetables .The rest is divided between proteins and whole grains. Local farmers market is the great place for finding of healthy foods.                                                          Healthy  practices at the time of home storage Uncured, raw meat generally lasts safely for around three days in the refrigerator. If you plan to keep uncooked meat longer, freezing it is your best bet.Seal the meat in an airtight package before freezing. Then, it can usually be frozen for at least several months. Safe freezing and refrigeration time also depends on the storage temperature. Keep your freezer as close to 18 degree celcius as possible.This helps retain nutrients and keep food fresh. Keep your refrigerator at below 4-10 degree celcious,  it effectively   prolong the shelf life of foods.   Use plastic bags to preserve the meat and the chicken   or put them on a plate to avoid their fluid leakage.   Do Not Store Fruits and Vegetables Together: Fruits that give off high levels of ethylene (the ripening agent) can prematurely ripen and spoil surrounding vegetables. Don't clean produce until you are ready to use it. Washing fruits or vegetables before storing them makes them more likely to spoil, because dampness encourages bacteria growth, says food research scientists. Vegetables need to breathe. Poke holes in the plastic bags you store them in, or keep them in reusable mesh bags. An airtight plastic bag is the worst choice for storing vegetables, according to Barry Swanson, professor emeritus of food science at Washington State University. And dont pack veggies tightly together, either; they need space for air circulation or they will spoil faster. Onions; Find some (clean) pantyhose. Add onions to each leg, tying knots between each one. Hang at room temperature .If that doesn't appeal to you, onions can be stored like garlic at room temperature on a countertop. Just keep them away from potatoes. And don't put them in the refrigerator. The humidity and cold temperature will cause onions to turn mushy. Storing them away from light also helps keep them from becoming bitter. Keep POTATOES in a dark and cool place, but don't refrigerate. The cold, damp air in the refrigerator causes their starches to turn into sugars,which can affect taste and texture. Store them in a paper bag more breathable than plastic in a coolish spot, such as a pantry. Keep them away from onions or fruits like apples that exude ethylene gas, which can make your spuds begin to sprout. CUCUMBERS They hate to be cold. Anything below 50 degrees will cause them to spoil faster, according to researchers at the University of California at Davis. If you must refrigerate them, do it for no more than three days. Cucumbers also are sensitive to ethylene gas, so keep them away from bananas, melons and tomatoes. To store banana   Break up the bunch, as charming as it might look. Then wrap each stem in plastic wrap. That will reduce the emission of ethylene gas, and the bananas will ripen more slowly. Once a banana reaches the desired amount of ripeness,   you can refrigerate it; the cold will keep it from ripening further. Beets cut the tops off to keep beets firm, (be sure to keep the greens!) by leaving any top on root vegetables draws moisture from the root, making them loose flavor and firmness. Beets should be washed and kept in and open container with a wet towel on top. Carrots cut the tops off to keep them fresh longer. Place them in closed container with plenty of moisture, either wrapped in a damp towel or dunk them in cold water every couple of days if they are stored that long. Spinach store loose in an open container in the crisper, cool as soon as possible. Spinach loves to stay cold. Pears will keep for a few weeks on a cool counter, but fine in a paper bag. To hasten the ripening put an apple in with them. Dates dryer dates (like Deglet Noor) are fine stored out on the counter in a bowl or the paper bag they were bought in. Moist dates (like Medjool) need a bit of refrigeration if they are going to be stored over a week, either in cloth or a paper bag as long as it's porous to keeping the moisture away from the skin of the dates. Apples store on a cool counter or shelf for up to two weeks. For longer storage in a cardboard box in the fridge. Citrus store in a cool place, with good airflow, never in an air tight container.                 Enjoy food shopping while exploring different foods and learning about their Nutrition Facts. Healthy choices can make a healthy you!

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    Have you had a healthy breakfast today ?

    By: Anumol Jojy

                                                                                                      The famous English saying implies "Eat breakfast like a king , lunch like a princess  and dinner like a poor man". We all know breakfast is delicious, but do you really know how nutritious it really is? Breakfast is a crucial meal, but many of us often skip it. Thus 47 Observational studies on Breakfast habits, carried out in Europe and the US  during the last year About 30- 40 percent of children and adolescents regularly skipping breakfast. This detrimental practice progressively increases from Childhood to Adulthood.                                                                                                                                Breakfast is the first meal of the day that breaks the fast after the longest period of sleep and is consumed within 2 hours of waking. Skipping breakfast is associated with higher fasting blood sugar ,triglycerides and LDL compared with those who do not   skip breakfast. A healthy breakfast should provide calories in the range of 35 to40 percent of your guideline daily allowances. Apart from providing as with energy those foods should be  rich sources of calcium ,Iron and B  Vitamin as well as protein, fiber.  Benefits of eating Breakfast  Energy boost to start the day ; Wake up with the birds and charge through the day full of enthusiasm almost  have their daily breakfast  with quality ingredients such as fiber ,protein along with low glycemic index,complex carbohydrates.It will kick start your metabolism,so you start burning  more calories ,earlier in the day and will even help get your brain in gear. Breakfast helps to reduce morning crankiness; If your mornings are rushed, or want to go early to office also,do not skip your breakfast.Try to pack your box with cereals and proteins.'" Because dietary protein  suppresses appetite and provides satiety between meals and it will reduce morning crankiness.if you are truly not hungry in the morning,It's OK to listen to your body.Instead "Try eating something light such as a piece of fruit with nut, butter or no sugar added yogurt". High metabolic wellness ; Starting your day with junk food negates many of the benefits that your gain from increasing your metabolism.By contrast,making healthful choices for breakfast can help you make healthier choices for the rest of the day.Fruits ,low fat dairy,wholegrains and lean meat are healthy breakfast choices.Eating in the morning kickstarts the metabolism by setting into motion a variety of biological processes associated with digesting food and storing food into action, which result in increased energy expenditure known as diet induced thermogenesis (DIT). So, yes, breakfast does kick start your metabolism.our metabolism involves all the chemical processes going on inside your body that keep you alive and functioning.These processes include breaking down the food you eat into nutrients as well as those necessary for the building and repairing your body.The food you eat provides your metabolism with the energey it requires to carry out these processes, take in more than you need and your body stores it. But your metabolism also affects the amount of energy your body needs at any given point. Increased concentration and good test scores in children ; Students who eat a  low glycemic balanced breakfast may have better concentration  and more positive reations to difficult tasks  than students who eat a Carbohydrate laden breakfast. Children following the low glycemic breakfast plan also had improved memory and fewer signs of frustrations when working on school tasks.Try simple breakfast like oatmeal with a handful of walnuts, or some srambled egg  with spinach,Brocoli,peppers and a sprinkle of cheese,a toast with peanut butter  and a piece of  fruit, cereal with milk in the busy morning.cognitive functioning,for example  the USDA reports eating breakfast may help improve school children' s score in math,reading and a standardised tests. Eating breakfast helps weight  loss ;  It may seems like skipping a meal would help you lose weight, but it turns out the opposites true.Eating breakfast actually helps with weight loss and long term weight management. A study from 2015 found evidance  that people who skip breakfast compensation in the day with more refined carbohydrates and fats and fewer fruits and vegetables.But when you eat breakfast ,your body feels nourished and satisfied making you less  likely to overeat the rest of the day.Breakfast choices are endless,but wholegrain cereals with protein is the best chioce for weight management in the morning. Manage your blood  sugar;  Mornings can be  a hectic and skipping breakfast  may seem like an easy way to save time.But it harder to control your blood sugar level..Filling breakfast that promotes healthy blood sugar levels. The fibre from the whole grain and the protein will help to slow digestion,allowing you to satisfied for hours and preventing drops   in blood sugar levels.  Helps lower your TG and LDL cholesterol;  Skipping breakfast slows your bodys response to insulin.More insulin accumulate in your  blood stream.Your insulin sensitivity declines and keep fat longer.Your weight goes up and so does your LDL.So eat breakfast even if you are not hungry.  Provides Brighter and happier  mood ;A healthy breakfast in the morning helps you deal with any morning moodiness and stress. Expert says start your day with fresh orange juice willl help you to reduce your morning tiredness and lookng brighter on whole day.You can indulge a bit with some whole grain products.Just make sure to have something with a high quality protein like egg or peanut butter Steps to sucess                                                          A healthy heart starts with a healthy breakfast                                                             Make sure your child's breakfast 3 of the food groups                                                              Be sure your family fuels up with a healthy breakfast everyday.

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    How to Eat Right to Reduce Stress

    By: Anumol Jojy

    Stress can take a toll on your body's natural defenses , but eating the right foods can offer relief. Here we have some healthy ways to de-stress with food. Snacking with nuts They are packed with magnesium which seems to help keep cortisol levels low.  Pistachios , Walnuts, Almonds and  Cashew nuts  are good for  stress relief munching snacks. Just a handful of mixed snacks each day does the trick. Savor some salmon Put more fish on your dish to help you feel  at care. A diet rich in w-3 fatty acids helps to keep cortisol and adrenalin from spiking when  you are  feeling tense. Consuming 4 ounces of fish three times a week  goes a long way towards protecting  your heart when those stress hormone are surging.  Eat Asparagus and Spinach  Asparagus rich in folic acid and leafy  greens  like spinach can have a comforting effect. Spinach is packed with magnesium that helps regulate cortisol levels and promote feeling of well being .Includes one serving of  spinach or asparagus fills 30 percent of daily quota. So slip some your favorite dishes like omelet sand witch and salad, otherwise steam it a side dish or leaves into your soup.  Indulge in some dark chocolate     By far the most potent endorphin-producing food on earth ,chocolate contains more than 300 different compounds ,including  anandamide, a chemical that mimics marijuana's effect  on the brain and theobromine ,a mild stimulant .Look for imported dark chocolate with a cocca content of 70 percent or more.   Enjoy yogurt with berries The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental  impact your brain health  ,leading to  issues like anxiety and depression .Yogurt rich in  probiotics ,are good for mental health .Commercial yogurt preparation are unhealthy, better of making your own yogurt from raw milk. Yogurt eating with berries or fermented vegetables are give a better  support  to your gut and mood.  Have a whole grain oatmeal with  honey Oat meal is another food  that helps the calm inducing hormone serotonin  flowing .Coarse oats are higher in fiber compared to instant oatmeal. Honey is rich in antioxidant. Have a whole cereals like oatmeal with honey. It will improve your happiness  and freshness of the   day.  Fruits with Avocado and Fresh orange juice Avocadoes provide close to 20 essential health nutrients , including pottasium. Vitamin E , B and Folate . Eating just one half of a fresh avocado with lunch will prevent your signs of depression. There is a reason orange juice is said to be part of the breakfast of champions.  Vitamin C rich oranges controls the level of  stress hormone cortisol .For a quick burst of vitamin C simply eat a whole orange or drink a glass of fresh orange juice without sugar. To order Green tea instead of Coffee Green tea contains less caffeine than coffee, but enough to produce an effect. It also contains  aminoacids L-theanine   which can work  synergestically with caffeine  to improve brain function .It also protect your brain in old age.

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    Kick start your day with a glass of lemon water..

    By: Anumol Jojy

                                                                     Drinking lemon water first thing in the morning is a stimulating way to kick-start and cleanse out the digestive system in preparation for the day ahead.It offers a healthy alternative to caffeine-packed tea and coffee or sugary drinks like soda and juice.The vitamins and antioxidants in lemon water can add a light but revitalizing boost of energy, whereas the alkalizing and detoxifying elements help to keep your body functioning smoothly. Important nutrients in lemon                                                             Lemons naturally, are high in Vitamin C, Citric acid, which is an antioxidant and co-factor for the absorption of other nutrients such as iron. Lemon juice is a source of other vital nutrients as well, including: folate, potassium,Calcium,Copper, magnesium, Vitamin B6, Potassium and thiamin.Lemons are also naturally low in sugar, both glucose and fructose. Have a low glycemic index and rich in fiber.                                                Lemons are not just for lemonade! There are so many foodie delights you can squeeze out of this tangy fruit, from condiments to winter puddings like lemon cheesecake, lemon curd, preserved lemons, lemon tart and lots more. Lemon with water   For such a simple drink, the list of lemon water benefits is impressive. Even if you are not a big H2O drinker, you might find yourself reaching for a glass when you check out how awesome it is for your body and mind!  Benefits of drinking lemon water It is good for digestion ; Some people drink lemon water as a daily morning laxative to help prevent constipation. Drinking warm  water in lemon  when you wake up may help get your digestive system moving. It helps to weight loss ; Lemons contain a type of fiber called pectin, which helps reduce your appetite and calorie intake. It cleanses and detoxes ; Water helps eliminate waste from your body through urination and healthy bowel movements.  It raises your IQ ; Drinking water - lemon-flavored or otherwise - may help you feel more focused in the morning, but it cannot increase intelligence. It has natural diuretic effects ;This may be true to a small extent, but it's so misleading that it's worth mentioning. Any food that contains potassium can potentially increase urine output - that means virtually all fruits, vegetables, meat and dairy products. Reduces  inflammation; If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation. It gives you an energy boost ; Lemon juice provides your body with energy when it enters your digestive tract, and it also helps reduce anxiety and depression. (Even the scent of lemons has a calming effect on your nervous system!)  Helps to fight viral infection ; Warm lemon water is the most effective way to diminish viral infections and their subsequent sore throats. Plus, with the lemon juice also boosting your immune system, you  simultaneously fight off the infection completely. It  freshens   breath ; Keep your breath sweeter by drinking a glass of lemon water after meals and first thing in the morning. Lemon is thought to stimulate saliva, and water helps prevent a dry mouth, which leads to bad breath caused by excess bacteria growth.                                                                     Drink   a glass of one organic lemon in one cup of luke warm water on an empty stomach  be the  first thing in the morning .Make sure to wait 30 minutes before eating breakfast. The juice should  be without Salt or sugar .If you want you can boost it even more by making Anti-Inflammatory concoction with Turmeric ,Ginger and Honey.                

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