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Tag: Nutritionist

Say Goodbye To Dry, Flaky Skin With 4 Essential Diet Tips From Nutritionist

Struggling with dull, dry, and flaky skin? Many people experience rough skin or flaky scalp with weather changes, especially during winter. While a healthy skincare routine is essential, your diet is equally important for achieving and maintaining soft and hydrated skin. Wondering how to do that? In a recent Instagram video, nutritionist and weight loss coach Mohita Mascaren has shares simple dietary tips to nourish skin from inside. These tips can also get rid of flaky scalp, another common concern during winter.

4 Diet Tips For Dull, Dry, Itchy And Flaky Skin As Shared By The Nutritionist:

1. Drink Water And Herbal Infusions

Hydration is the foundation of healthy skin. When your body is dehydrated, your skin loses moisture, leading to dryness and flakiness. Make it a point to drink more water and eat water-rich foods. Reduce your intake of tea and coffee. You can also try herbal infusions like chamomile, tulsi, or fennel tea to increase your water intake during winter. These beverages also have skin-friendly antioxidants.

2. Foods Rich In Vitamins C, A and E

Consume foods that are a good source of vitamins C, A and E. Vitamin C boosts collagen production, keeping skin firm and youthful. Vitamin A helps to shed dead skin cells and prevent dryness while vitamin E acts as a natural moisturizer. Vitamin-rich foods include amla, guava, oranges, leafy greens, papaya, carrots, spinach, sweet potato and pumpkin.

3. Go For Healthy Fats

Healthy fats are essential for maintaining your skin’s natural barrier, which prevents moisture loss. Include healthy fats like ghee, olive oil, walnuts, almonds, avocado, chia, coconut and pumpkin seeds. Start taking an omega-3 supplement if you don’t eat fatty fish regularly. “It works like magic,” says the nutritionist.

Also Read:Want Natural Winter Glow? This Skin-Loving Fruit Is Your Go-To Snack For The Season

4. Consume High-Protein Foods

Don’t compromise on your protein intake. You need at least one gram per kg of your body weight. Protein is essential to repair the skin cells which are damaged and to facilitate faster regeneration of new skin. Good sources include lentils, eggs, paneer, chicken, tofu, and nuts.

Pro Tips: Skin Care Advice To Heal Flaky Skin

Along with what to eat, the expert also shares some basic skin care tips to follow. Cleanse your skin and hair with lukewarm water instead of hot water. Hot water strips the skin of natural oils, making the skin even more dry. Lastly, protect your skin with a body oil or nourishing body butter.

Follow these diet and skin care tips for supple, smooth and hydrated skin.

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January 29, 2025
Struggling To Lose Weight? Nutritionist Rujuta Diwekar Shares 3 Signs Your Diet Plan Might Be Wrong
We all know diet plays a significant role in weight loss. As 2025 begins, many people have set goals to shed extra kilos and adopt healthier lifestyles. From counting calories to trying trendy meals, everyone is searching for the key to sustainable weight loss. But there’s a twist – what works for your friend might not work for you. This is because not all diets are designed equally. So, how can you tell if your diet is truly helping or quietly derailing your efforts? To address this question, celebrity nutritionist Rujuta Diwekar shared three key signs that indicate your diet might not be working.

Also Read:5 Essential Bedtime Rituals You Must Follow To Boost Your Weight Loss Journey

^{Photo: Pexels.}

Here Are 3 Signs You Might Be Following the Wrong Diet:

1. Your Diet Relies on Cloud Kitchens

According to Diwekar, if your diet depends on food from a cloud kitchen and cannot be prepared in your kitchen, it’s not ideal for your health. Additionally, if your diet is limited to foods with English names, such as Greek yoghurt, avocado, and quinoa, rather than items from your local cuisine, it might not lead to sustainable weight loss.

2. Your Diet Includes More Supplements Than Food

Many people rely on supplements to meet their nutritional needs, but Diwekar advises against this approach, especially if supplements outweigh actual food in your diet. Consuming too many supplements without enough real food can harm your mental and gut health. This imbalance won’t aid your weight loss efforts or help you achieve long-term results.

3. Mealtimes Have Become Stressful

Has your diet disrupted the peace during meals? Do you constantly question whether you should have another serving? Are you endlessly scrolling through social media to compare your progress with others? If yes, Diwekar suggests that such a diet is neither practical nor sustainable.

What to Keep in Mind

Your diet should fit your lifestyle and routine, not the other way around. Remember, there’s no such thing as quick weight loss. Sustainable weight loss happens gradually, ensuring you remain healthy and fit in the long run, not just for a few months.

^{Photo: iStock}

What to Avoid on a Weight Loss Journey

Now that you know the signs of an unsuitable diet, here are five things Diwekar advises avoiding during your weight loss journey:
1. Making Weight Loss Your Only Focus: Constantly thinking about weight loss without seeing immediate results can lead to frustration.
2. Viewing Adjustment Time as Failure: Your body takes at least three months to respond to consistent changes, so give your diet time to show results.
3. Treating Exercise as a Chore: Be enthusiastic about exercising, but remember that it cannot make up for an unhealthy diet.
4. Feeling Guilty About Eating Your Favourite Foods: Don’t criminalise eating foods you enjoy. Indulging occasionally is perfectly fine.
5. Overusing Fitness Trackers: Obsessively tracking steps and calories can lead to frustration. Instead, focus on consistency and allow results to come naturally.
Also Read:5 Smart Changes To Make In Your Diet Chart For Weight Loss After 30

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.
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January 15, 2025
Viral Post Discusses “Epidemic” Of Unhealthy Diets In India, We Asked A Nutritionist To Weigh In

Some days ago, a LinkedIn post by Bombay Shaving Company’s CEO Shantanu Deshpande went viral on social media. In it, he discusses various factors that he believes in contributing to a decline in healthy diets in India. “We are suffering from the biggest epidemic of poor nutrition and unhealthy processed and ultra-processed food which is high in palm oil and sugar. Our grains have lost nutrition over the last 50 years as we prioritised agricultural yield for nutrition. Our junk food addiction, fuelled by Rs 49 pizzas and Rs 20 poison energy drinks and Rs 30 burgers, is taking us down the path of China and the US without the economic cover needed for health,” he wrote.

Also Read: “Deceptive” Ultra-Processed Food Ads In India Fuel Obesity, Diabetes: Report

He proceeds to describe how food delivery platforms receive and fulfil orders, promising quick deliveries. “Frozen purees and curries and old vegetables heated and garnished with dhaniya [coriander leaves] to look fresh and slammed in some 2 wheeler who rides like Mad Max to your door in 10 min cos you couldn’t wait another 15 min or you were too lazy to chadhao [put on] a cooker of daal chawal. And all the investors and founders are already finding fancy words for this to bake it into the next big wave of Indian commerce.” He goes on to request delivery giants like Zomato, Swiggy and Zepto to avoid doing so. However, if they cannot, he asks them to “make the product palatable.” He adds, “I would LOVE if we innovate and are able to actually give non-stale and decent food in 10 min. Massive unlock. But I don’t think we’re close to there yet.”

Shantanu Deshpande also asks regulators to keep an eye on this situation. He ends his post by reminding people of the significance of diet in their daily lives. He advises everyone to learn how to cook. He says, “It’s an adult skill. No one is too busy to take 10 min out to put a decent dal Chawal or smoothie or salad or sandwich together. This can power some wild long-term health issues if uncontrolled. The gut is the epicentre of your existence. YOU ARE WHAT YOU EAT.”

Shantanu Deshpande’s words took the internet by storm and sparked a debate online. In the comments below his LinkedIn post, several people agreed with most of his views. Some shared other reasons for such dietary patterns. Check out a few of the reactions below:

“This entire ecosystem will be the biggest health hazard in the coming future!”

“Couldn’t agree more.. well-written post.. and definitely an alarm to all of us who regularly order those 10-min delivery options.”

“I understand the concern around ultra-processed foods and their health impact, but innovation can be a solution – not the problem – if done responsibly.”

“I don’t think this is an appeal to corporations. This is more about all of us willing to make our healthy choices. I’ve already seen scores of children avoiding chocolates and aerated beverages, influenced by education at schools. This is a generational shift we need to take up.”

“While 10-minute delivery of cooked food might seem like a game-changer, it raises significant concerns about health and well-being. Even as regulators strive to keep pace, we in India continue to face challenges with the widespread use of preservatives and sugar-laden foods.”

We also asked our consultant nutritionist Rupali Datta to weigh in on this viral debate. Here’s her take on this topic: “Today parents are so focused on the 99.9% in academics that children lose out on acquiring skills to live. They don’t know how to cook or how to shop for groceries. It is also further made glamorous when celebrities come on the media and say that they don’t cook. This has led to an increase in youngsters depending on unhealthy ready-to-cook/ready-to-eat food in addition to fast food. As they are unaware of how to run the kitchen, they are also dependent on “Didi” who tends to make food in 10 minutes that is tasteless and full of oil. Women’s health is more sensitive and the increase in PCOS and PCOD is an indicator of poor lifestyle. The scary fact is that these youngsters will raise the next generation.”

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December 19, 2024
Lose Weight, Not Your Inner Glow: 3 Simple Tips From Nutritionist Rujuta Diwekar

Trying to lose weight can feel like climbing a steep hill. The obstacles along the way make every step toward your goal feel like a win. But for some, the achievement comes at a cost – losing their natural glow. It’s frustrating to hit your target weight but feel like you have lost that inner radiance. If this sounds familiar, don’t stress. Celebrity nutritionist Rujuta Diwekar has shared three practical tips on Instagram to help you lose weight while keeping your glow intact.
Also Read: Quitting Roti And Rice For Weight Loss? Is It Worth It? The Answer May Surprise You

Photo Credit: iStock

Here Are 3 Easy Ways To Lose Weight Without Losing Your Glow:

1. Lose Weight The Sustainable Way

We all want quick results when we’re trying to lose weight, but Rujuta’s advice is to think long-term. She recommends a sustainable approach, even if it’s slower. Ignore those flashy “transformation” videos that promise a 10 kg drop in 20 days. Instead, aim to lose just 5-10% of your body fat in a year. This method is healthier and helps you shed those kilos without dimming your natural glow.

2. Build A Sustainable Exercise Routine

Exercise plays a big role in weight loss, but overdoing it isn’t the answer. If you’re just starting out, keep it simple and set small, realistic goals. Rujuta suggests beginning with a routine of exercising 7 days a month instead of pushing yourself daily. This way, you’ll give your body enough rest to recover. Once you’re comfortable, increase it to 20 days a month. When your body gets the rest it needs, your skin’s natural glow will shine through.

3. Stick To A Balanced Diet

One common mistake in weight loss journeys is cutting out carbs and sugar completely. While they’re not the most nutritious options, eating them in moderation is okay. The bigger issue, according to Rujuta, is relying on outside food, packaged snacks, and eating out too often. Instead of going to extremes, focus on home-cooked meals and ensure your diet includes a bit of everything. This way, you’ll hit your weight goals without sacrificing your glow.
Also Read: Unlock The Power Of Moringa: 5 Fun Ways To Add It To Your Weight Loss Diet

Watch the full video here:

Foods That Keep Your Skin Glowing

Want to boost your skin’s radiance during your weight loss journey? Add these everyday foods to your diet: beetroot, yoghurt, turmeric milk, spinach, lemon, flaxseeds, and pomegranate. Packed with antioxidants and essential nutrients, these foods work wonders to keep your skin looking plump and glowing.

Now that you’ve got the scoop, give these tips a shot and enjoy the best of both worlds – a healthier weight and that enviable glow!

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December 11, 2024
Viral: Man Drops 31 Kg In 1.5 Years While Enjoying “Outside” Food, Heres What Nutritionist Says

Imagine indulging in junk food and still losing weight – sounds like a dream come true, right? Well, for one man, it is a reality, and his transformation post is now going viral on Reddit. The post features impressive before-and-after photos of his weight loss journey, with his face concealed behind emojis. But the dramatic change in his physique is enough to inspire anyone. According to the man, he shed 31 kilos in just 1.5 years. Starting at 120 kg, he now proudly weighs 89 kg. In his note, the man revealed his strategy: sticking to a strict diet during weekdays while treating himself to “outside” food on weekends. A self-proclaimed foodie, he confessed he could not resist his love for good food but found a balance that worked for him.

In his note, the 28-year-old man wrote, “Took 1.5yrs to reach this. I have been eating outside food as well on weekends because I have been a foodie and can’t live without it. But weekdays have been a strict diet of being under 2000cals with atleast 120g protein vegetarian diet.”

Check out his post below:

28M 5’10” Lost 31kgs. Went from 120kgs to 89kgs.
byu/LordVader1997 inFitness_India

This journey has left many people wondering whether this is a healthy way to lose weight. According to Consultant Nutritionist Rupali Datta, if the man managed to lose weight without resorting to crash dieting, there is no harm in his approach. She explained, “If he has achieved his health goals and done it without crash dieting while enjoying his food, it’s good. That’s the only way he can sustain it. Even as nutritionists, we do encourage patients to stay as close as possible to their normal lifestyles. At the end of the day, you have to work out a system within that.”

Also Read:Can’t Wait To Lose Weight? 5 Foods To Have On Empty Stomach For Faster Weight Loss

Nutritionist Rupali Datta also raised concerns about the man’s protein intake, calling it “not a good idea” for the long term. She added, “Regarding this case, the quantity of protein consumed is not a good idea for the long term. Further, if he has taken a year and a half to lose that amount of weight, he has obviously not crash-dieted.”

Talking about targeted weight loss and a healthy lifestyle, Rupali Datta shared, “As nutritionists, what we follow is a targeted weight loss of 500 grams to 1 kg a week. The calorie count is a small part of the whole process. The main thing is to teach the person to eat better, to imbibe better habits, and to do it in such a way that it can be followed lifelong. If you tend to put on weight, and then revert to your old habits, it is all going to come back. We never recommend crash dieting.”

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December 10, 2024
How To Increase Iron Absorption? Nutritionist Reveals 3 Simple Tips

Iron is an essential mineral that our body needs in abundance. It keeps our blood flowing and boosts our overall immunity. While some are naturally blessed with high iron levels, others are not, especially women. An iron deficiency can cause symptoms such as fatigue, weakness, and even pale skin. If you have an iron deficiency, you may have been advised to eat certain foods, but even then, your iron levels may not show any signs of improvement. So, where are you going wrong? Is there anything slowing down the absorption of iron into your body? Let’s find out from nutritionist Deepsikha Jain:
Also Read: Can Dates And Raisins Help Increase Your Iron Levels? Here’s What You Should Know

Here Are 3 Ways You Can Increase The Absorption Of Iron In Your Body:

1. Enrich Your Diet With Iron-Rich Foods

To increase iron absorption, Deepsikha recommends incorporating foods such as green leafy vegetables, legumes, dates, and pomegranates into your diet. All of these are high in iron and will help boost your iron levels. The recommended daily amount of iron depends on your age and gender. According to the National Institutes of Health (NIH), an adult male should aim for about 8 mg, whereas an adult female should aim for 18 mg.

2. Do Not Pair Iron-Rich Foods With Tea/Coffee

Many of us love sipping tea and coffee throughout the day. However, make sure you’re not pairing it with foods rich in iron. Jain says that this can interfere with the absorption of iron in your body. Tea and coffee contain caffeine and tannin, both of which are known to slow down and reduce iron absorption. As per a study published in the Japan Journal of Clinical and Medical Research, iron absorption can be reduced by up to 35% when consumed with tea, and by 62% when consumed with coffee.

3. Harness The Power Of Vitamin C-Rich Foods

The nutritionist also suggests pairing iron-rich foods with a source of vitamin C. The reason for this is that vitamin C helps create an acidic environment, which helps dissolve iron more adequately. So, the time you’re having a green leafy salad, go ahead and squeeze some lemon juice over it. By doing so, your body will be better able to absorb iron, thus increasing your overall iron levels.

Watch the complete video below:

What Foods Have The Highest Iron Content?

When we think of iron-rich foods, spinach is probably the first thing that comes to mind. And why not? It is an excellent source of iron and can also be incorporated into several recipes. However, there are several other iron-rich foods that can make for a great addition to your diet. These include chia seeds, dried apricots, amaranth, and cashew nuts. All of these have a high iron content, which is why you should make a conscious effort to include them in your meals.
Also Read: Winter Diet: 5 Iron-Rich Veg Recipes To Stay Energised This Season

Suffering from low iron levels can be challenging, but by following these tips, you can increase them quickly. Stay fit, healthy, and happy!

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December 5, 2024
How To Protect Your Kidney When On Painkillers? Nutritionist Luke Coutinho Shares How

Many people frequently pop painkillers or over-the-counter medicines when having a headache or any kind of body ache. In some cases, you might be sick and would need to consume a dose of doctor-prescribed painkillers. In any case, it is important to note that consuming painkillers may come with certain side effects, which may negatively impact your kidneys. In a recent Instagram video, integrative lifestyle expert Luke Coutinho explains that chronic overuse of painkillers can lead to kidney failure or chronic kidney disease.

“The kidney produces a chemical called prostaglandins which is used to protect the kidney. It is also a hormone that helps you with blood clotting and several other functions. As you use more and more painkillers, these prostaglandins start to reduce and that reduces the protective mechanism of your kidneys, leading to kidney disease,” he explains in the video.

Also Read: Why Is Chewing Food Thoroughly So Important For Digestion?

If you need to be on a painkiller because of any pain or treatment you are going through, there are certain things you can do to manage the side effects, as shared by Luke Coutinho.

Here Are 7 Diet And Lifestyle Changes To Follow While Taking Painkillers:

1. Increase Your Water Intake

When you are on painkillers, increasing your water intake can help protect your kidneys. Drink plenty of water throughout the day, unless you have been put on a water restriction by a doctor.

2. Increase Calcium And Vitamins Intake

Most painkillers will deplete calcium, magnesium and vitamin D from your body, shares the expert. It is important to get those essential nutrients back into your diet through supplements or food, based on your doctor’s advice.

3. No Smoking Or Drinking Alcohol

It is important to stop smoking and drinking alcohol, especially when you are on painkillers, as this can worsen the side effects.

Also Read: Say Goodbye To Period Bloating! 4 Everyday Foods To Ease Discomfort

4. Eat Nuts And Veggies

Consume a diet rich in vegetables, especially green leafy veggies. Eat lots of nuts because the healthy fats will also help protect your kidneys when you are on painkillers.

5. Moderate Protein Intake

Make sure you are eating protein-rich foods. However, it is best to consume a moderate amount of protein and not too much, explains Coutinho. Too much protein may put a load on the kidneys. Continue with moderate protein intake when you are continuously on painkillers.

6. Get Adequate Sleep

Sleep is essential for recovery from your illness as well as kidney protection. Make sure you are sleeping deeply because it is when we sleep that the body goes through its natural repair and detoxification protocols.

7. Manage Stress

Avoid taking stress and try to calm down. If you are feeling stressed, try to relax your mind and body. Your overall relaxation takes the burden off all of your vital organs.

If you need to be on painkillers, make sure you are eating the right foods and making the right lifestyle changes. Do not misuse painkillers and always take these as per your doctor’s prescription and direction.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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November 19, 2024
10 Winter Superfoods Suggested By Celebrity Nutritionist Rujuta Diwekar For Immunity, Skin And Overall Health

Winter brings a contrasting change in the weather after humid and balmy summer. The change in weather demands a change in diet too. This year, especially, poses a lot of health problems as we stay home working from home, and there is less physical activity. Joint problems, weight gain, vitamin D-deficiency, constipation are some of the common problems people are facing during self-quarantine. With winter stepping in, dry skin and hair fall also become a cause of concern. Enriching your diet with nutrient-rich foods may help deal with all these problems and let you enjoy good immunity, good skin and overall good health.

Celebrity nutritionist Rujuta Diwekar suggests 10 winter superfoods that you must include in your diet. Here they are:

1. Bajra

Also known as pearl millet, bajra is a versatile food rich in fibre and vitamin B. It promotes muscle gain and helps you get dense, frizz-free hair with great volume. It is a heating grain so should be had in winters only. Make bhakri, laddoo, khichdi, bhajani, thalipeeth etc. with bajra.

(Also Read: Follow These 5 Diet Tips To Stay Warm Naturally During Winters)

Bajra is a versatile winter-special food.

2. Goond

This is a kind of raisin that helps lubricate joints, soothe digestion and strengthen bones, along with managing menstrual problems and gas issues. You can turn goond into laddoo or goond paani by roasting in ghee and sprinkling with sugar.

3. Green Vegetables

Winter produce abounds with green vegetables. Include palak, methi, sarson, pudina and, especially green lasun in your diet. Green lasun is anti-inflammatory – it boosts immunity and alleviates burning sensation in hands and feet.

4. Kand And Root Vegetables

Include all kinds of root vegetables in your diet, especially during fasting season. Kand is a must-have vegetable, which is rich in fibre, good bacteria, and promotes weight loss and eye health. You can make tikkis, sabzis, specialty dishes like undhiyo, or simply roast and eat with seasoning of salt and chilli powder.

5. Seasonal Fruits

Sitaphal, peru, apple, khurmani and more such winter fruits are full of macronutrients and fibre, and take care of your skin by hydrating it.

6. Til

Sesame seeds can be had as chikki (or gachak), laddoo, chutney and seasoning. Til is rich in essential fatty acids, vitamin E, and is good for bones, skin and hair.

7. Peanuts

There is so much you can do with peanuts. Have them as snack, chutney, or include in other recipes like salads and sabzis. Peanuts are rich in proteins, vitamin B, amino acids and polyphenols.

8. Ghee

Cook your meals in ghee or top your dal, rice, roti etc. with it. Ghee is an invaluable source of vitamins and minerals and healthy fats.

(Also Read: Winter Diet Tips: How To Build Immunity Naturally – Expert Reveals)

Good fats like ghee should be part of your daily diet.

9. White Butter

Use homemade butter to enhance the taste of your foods, including parathas, bhakri, thalipeeth, saag and dals. White butter helps with joint lubrication, skin hydration, and is excellent for load on neck and spine, caused due to work-from-home.

10. Kulith

Pulses like Kulith can be used to make paratha, soup, dal, atta, etc. Kulith is rich in protein, fibre and other nutrients, and is known to prevent kidney stones, and bloating.

Fortify you diet with these foods and enjoy good health during winter 2020!

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November 18, 2024
10 Winter Superfoods Suggested By Celebrity Nutritionist Rujuta Diwekar For Immunity, Skin And Overall Health

Winter brings a contrasting change in the weather after humid and balmy summer. The change in weather demands a change in diet too. This year, especially, poses a lot of health problems as we stay home working from home, and there is less physical activity. Joint problems, weight gain, vitamin D-deficiency, constipation are some of the common problems people are facing during self-quarantine. With winter stepping in, dry skin and hair fall also become a cause of concern. Enriching your diet with nutrient-rich foods may help deal with all these problems and let you enjoy good immunity, good skin and overall good health.

Celebrity nutritionist Rujuta Diwekar suggests 10 winter superfoods that you must include in your diet. Here they are:

1. Bajra

Also known as pearl millet, bajra is a versatile food rich in fibre and vitamin B. It promotes muscle gain and helps you get dense, frizz-free hair with great volume. It is a heating grain so should be had in winters only. Make bhakri, laddoo, khichdi, bhajani, thalipeeth etc. with bajra.

(Also Read: Follow These 5 Diet Tips To Stay Warm Naturally During Winters)

Bajra is a versatile winter-special food.

2. Goond

This is a kind of raisin that helps lubricate joints, soothe digestion and strengthen bones, along with managing menstrual problems and gas issues. You can turn goond into laddoo or goond paani by roasting in ghee and sprinkling with sugar.

3. Green Vegetables

Winter produce abounds with green vegetables. Include palak, methi, sarson, pudina and, especially green lasun in your diet. Green lasun is anti-inflammatory – it boosts immunity and alleviates burning sensation in hands and feet.

4. Kand And Root Vegetables

Include all kinds of root vegetables in your diet, especially during fasting season. Kand is a must-have vegetable, which is rich in fibre, good bacteria, and promotes weight loss and eye health. You can make tikkis, sabzis, specialty dishes like undhiyo, or simply roast and eat with seasoning of salt and chilli powder.

5. Seasonal Fruits

Sitaphal, peru, apple, khurmani and more such winter fruits are full of macronutrients and fibre, and take care of your skin by hydrating it.

6. Til

Sesame seeds can be had as chikki (or gachak), laddoo, chutney and seasoning. Til is rich in essential fatty acids, vitamin E, and is good for bones, skin and hair.

7. Peanuts

There is so much you can do with peanuts. Have them as snack, chutney, or include in other recipes like salads and sabzis. Peanuts are rich in proteins, vitamin B, amino acids and polyphenols.

8. Ghee

Cook your meals in ghee or top your dal, rice, roti etc. with it. Ghee is an invaluable source of vitamins and minerals and healthy fats.

(Also Read: Winter Diet Tips: How To Build Immunity Naturally – Expert Reveals)

Good fats like ghee should be part of your daily diet.

9. White Butter

Use homemade butter to enhance the taste of your foods, including parathas, bhakri, thalipeeth, saag and dals. White butter helps with joint lubrication, skin hydration, and is excellent for load on neck and spine, caused due to work-from-home.

10. Kulith

Pulses like Kulith can be used to make paratha, soup, dal, atta, etc. Kulith is rich in protein, fibre and other nutrients, and is known to prevent kidney stones, and bloating.

Fortify you diet with these foods and enjoy good health during winter 2020!

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November 18, 2024
Diabetes Awareness Month: Its Not Just Sugar! This Surprising Factor Could Up Your Risk for Type 2 Diabetes, Says Nutritionist
November is marked as Diabetes Awareness Month with November 14 being World Diabetes Day. Diabetes is a chronic disease that occurs when there is too much glucose (sugar) in the blood. Over time, high blood sugar levels can damage blood vessels and nerves throughout the body. If not managed properly, people with diabetes have a higher risk of other serious health problems. A person can get diabetes due to various factors including lifestyle. It is very well known that being overweight or obese, physical inactivity, and eating unhealthy carbohydrates can increase your risk of diabetes. However, in a recent Instagram video, Nutritionist and Diabetes Educator Khushboo Jain Tibrewala explains one important risk factor often ignored – stress.

“If you are doing everything right, but your glucose levels are still not coming down, stress could be the reason. A lot of times people are diagnosed with diabetes in their 20s and 30s. Now you are too young to be getting diabetes, right? But on probing we have learned that although they might have had a genetic risk or they might be eating unhealthy food or might have bad habits, the final tipping point, that trigger that causes type 2 diabetes in their body is generally a period of high stress. It could be like a bad work environment, loss of someone you love, it could be multiple things,” the nutritionist explains in the clip.

Also Read:5 Things Your Mouth May Indicate About Your Health, According To An Expert

Along with using calming techniques to manage your emotions, your food choices can also help. A healthy gut promotes a healthy mind and vice versa. The nutritionist explains that instead of eating junk food during stress, eating foods that calm your gut can be beneficial to manage your stress and reduce the risk of conditions like diabetes.

“Eat foods that are calming to your gut. This will calm the entire system and as a result, it will also calm your mind and you will be able to cope with life more effectively,” the nutritionist explains.
Including prebiotics and probiotics in your diet is a simple and effective way to improve your gut health. Include natural foods that promote a healthy gut microbiome.

Prebiotic foods for your diet:

Wholegrains

Legumes

Garlic

Onions

Leeks

Shitake mushrooms

Asparagus

Oats

Apples

Also Read:What Are Adaptogens? Find Out How These 3 Herbs May Help You Tackle Stress Head-On

Probiotic foods for your diet:

Hard cheeses

Kefir

Natural yoghurt

Tempeh

Kimchi

Sauerkraut

Further, include plenty of fruits and vegetables in your diet along with antioxidant-rich healthy beverages such as green tea and hydration through water. Stay healthy!
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November 2, 2024