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Key to Health – Top Tips From a Clinical Nutritionist

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With tips from a clinical nutritionist in Delhi, you can stay healthy and enhance your overall well being. A healthy and nutritious diet comprises nutrient-rich foods derived from all major food groups. However, when the context is about nutrition, allegories and misconceptions are available in abundance. 

Table Of Content

  1. Eat Optimum Amount of Vegetables and Cereals 
  2. Try to eat a Breakfast will Essential Nutrients
  3. Limit the Consumption of Sugary Drinks
  4. Eat Nuts and Seeds
  5. Refrain from Starving yourself
  6. Refrain from eating Ultra-Processed Food Items
  7. Try to Sleep for Optimal Durations
  8. Switch to Whole Grains
  9. Stay Hydrated
  10. Take care of your Gut Bacteria
  11. Refrain from following Restrictive Diet Plans

Reputed nutritionists opine that healthy eating habits can make a positive difference to your health. The best clinical nutritionist in Delhi also recommends replacing food items that contain added salt, trans fats, etc. The medical community has long recognised the link between trans fats and cardiac illnesses. Here are some effective tips from a clinical nutritionist that would help you to lead a healthy life. 

Eat Optimum Amount of Vegetables and Cereals  

The top clinical nutritionist in Delhi recommends filling your bowl with lots of leafy vegetables. You can even select crispy vegetables like green beans, broccoli, etc. You can stuff whole grains and pulses on another end of the plate.  

Vegetables contain essential vitamins that will fortify your body. In addition, whole grains and legumes have high fibre content that will increase your metabolism. Top nutritionists also suggest consuming lean protein to build your body mass.  

Try to eat a Breakfast will Essential Nutrients 

An experienced clinical nutritionist in Delhi advises you to begin your day with a nutritious and balanced breakfast. Undoubtedly, breakfast is the most important meal you can consume in a day. Consuming a nutrient-rich breakfast is vital to kick-start metabolism. 

Nutritionists opine that a healthy breakfast can improve various functions within your body. Moreover, you can eat healthy foods across the day by opting for a nutrient-dense breakfast. The ideal breakfast meal contains healthy fat, protein and specific amounts of carbs.   

Limit the Consumption of Sugary Drinks 

Sugar-based drinks like fruit juices, sodas and iced teas are responsible for adding sugars to your diet. Research studies indicate that consumption of sugary beverages may contribute to type-2 diabetes and cardiac illnesses. 

You can consult with a clinical nutritionist in Delhi to get the best suggestions on how to avoid sugary drinks. Note that beverages with high sugar content are harmful to children too. Some of the healthier alternatives to sugary beverages include:

  • Plain water 
  • Sparkling water 
  • Coffee

Eat Nuts and Seeds 

People typically avoid nuts because they are high in fat. But the top clinical nutritionist in Delhi opines that nuts and seeds are incredibly nutritious. Seeds and nuts contain protein, fibre and a variety of minerals and vitamins. Nuts will also help you lose weight and decrease the possibility of developing type-2 diabetes. You can include nuts and seeds in your diet in moderate quantities to stay healthy. 

clinical nutritionist

Refrain from Starving yourself 

Staying hungry and starving is unhealthy and can backfire severely. If you don’t consume a sufficient amount of calories, you can possibly eat more during the night. The best clinical nutritionist in Delhi strongly advises you against starving. Starving can make you obese and give rise to various types of health complications. 

Refrain from eating Ultra-Processed Food Items 

Ultra-processed foods can harm your health big time. They contain modified ingredients that can contribute to various types of illnesses in your body. Furthermore, ultra-processed foods contain additives like added sugars, colours and flavours. Some examples of ultra-processed food items are:

  • Chips 
  • Frozen meals 
  • Fast food 
  • Canned foods 

The best clinical nutritionist in Delhi strongly advises you against eating ultra-processed foods. Apart from low-quality ingredients, they are typically lower in protein and fibre. 

Try to Sleep for Optimal Durations 

Modern-day nutritionists recommend sleeping for the optimal duration to avoid heart-related complications. Poor sleep patterns can drive insulin resistance and disrupt your appetite hormones. Poor sleep patterns may also affect your physical and mental endurance. You can consult with a clinical nutritionist in Delhi to learn about the repercussions of poor sleep patterns. 

Switch to Whole Grains 

Do you know that brown-coloured food items are a good source of carbs? Foods containing whole grains like brown rice and oatmeal comprise more fibres and nutrients. Do you know that higher fiber intake can drastically decrease the chances of developing cardiac diseases and diabetes? Start consuming whole grains to lead a life free from heart illnesses and diabetes. 

Stay Hydrated 

Hydration is an important and often ignored marker of good health. The best clinical nutritionist in Delhi opines that staying hydrated will help your body to keep fit. Hydration ensures that your body is functioning normally. A proper hydration level is also necessary to maintain good blood volume. Drinking water is the best way to stay hydrated. Water is free from additives and calories that make it ideal. 

Take care of your Gut Bacteria 

The bacteria present in your gut are pretty crucial for ensuring sound health and smooth bowel movement. The top clinical nutritionist in Delhi often recommends taking care of your gut bacteria properly to avoid complications. 

Disruption in gut bacteria can give rise to a wide variety of chronic illnesses. For instance, digestive issues can arise when your gut bacteria are not functioning correctly. 

Nutritionists suggest the inclusion of probiotic foods in your diet to enhance the function of gut bacteria. You can consume probiotic food items like yogurt and fiber-rich vegetables to increase the efficiency of your gut bacteria.    

Refrain from following Restrictive Diet Plans 

Based on inputs from the best clinical nutritionist in Delhi, diet plans are ineffective. They rarely have any long-term feasibility. Note that overly restrictive diet plans lower your metabolic rate and the calories burnt. Furthermore, they also create alterations to your body’s hormonal system. Nutritionists suggest that you should adopt a healthier lifestyle instead of dieting. In simple words, you should focus on nourishing your body instead of depriving it. 

If you are finding it tough to maintain a healthy lifestyle, consulting with reputed nutritionists will help.

Do you want to control sugar and protein intake? If yes, then consult with Ms. Bipasha Das at Sugati  A Centre For Diet & Wellness Ms. Bipasha Das is a highly trained and qualified diabetes educator. She is also the best clinical nutritionist in Delhi who will offer you with good insights on nutrition.

‘Health is Wealth’ is an old adage. However, it has never lost its significance. Over the years, the focus of people on improving health and being fit has grown. Maintaining body weight and losing weight is on the top of the mind of every next person you come across.  

People are looking for ways to lose weight fast to live a more fulfilling lifestyle. Using verified weight loss tips from professional nutritionists and dieticians can help you propel yourself towards a physique you have always desired.

Here we will discuss some research-backed weight-loss tips recommended by one of the best dieticians in South Delhi for weight loss. However, before you go through the tips, it is important to know the basics of weight loss. 

Table Of Content

  1. Understanding the Fundamentals of Weight Loss
  2. Recommended Weight Loss Tips from the Experts
  3. Final Words

Understanding the Fundamentals of Weight Loss

While it might seem tough to shed a few kilos, the theory behind weight loss is fairly simple. In essence, to lose weight, the individual must burn more calories than the number of calories consumed. 

To put this theory in use is a different story. You need a holistic plan that will help in weight loss and instil healthier habits in your regular life. This can usually be achieved with the help of a proper and controlled diet, physical exercises, and alterations in your lifestyle that promote weight gain.

dieticians in South Delhi

Recommended Weight Loss Tips from the Experts

Here are some of the most effective tips that you can utilize in your journey to lose weight and live healthily.

1) Engage in Physical Workouts

A starting point for many aspiring individuals is to begin working out. Physical activities such as running and bodyweight training are proven ways to burn calories, which will help you lose weight fast.

It is crucial to remember that if you are a beginner at working out, it is advised that you take it slow and exercise with the guidance of a professional. Doing so will help you understand the proper form while increasing your capacity slowly and steadily.

Cardiovascular exercises such as running, swimming, and cycling are some of the best options to lose weight fast.

2) Weight Loss Begins in the Kitchen: A Diet Plan for Weight Loss

While exercise is essential in burning calories, it is only one aspect of losing weight. To ensure that you lose weight while remaining healthy, you must indulge in an effective and easy-to-follow diet plan for weight loss.

A well-balanced weight loss diet is key to losing weight while providing key nutrients to the body to facilitate physical exercise and daily activity. A good diet consists of adequate macronutrients such as protein, fats, and carbohydrates along with micronutrients such as vitamins and minerals. 

Here is a list of some weight loss foods recommendations that you must implement in your diet:

  • Eggs
  • chia seeds
  • Dahi (Curd)
  • Proteins such as boiled chicken breast, fish, dals
  • Oats
  • Fruits and vegetables


You must understand the properties of each and every food you consume to ensure that they are right for you. If you have any allergies or inhibitions toward any food, it is better to consult a reputable dietician who can help you create the best diet to lose weight for you. 

They will also ensure that any food you should not consume is avoided, and you can start implementing it to lose weight. You can easily get in touch with a dietician by searching for “dietician near me.”

3) Build a Strong Social Support Group

Sometimes losing weight can seem to be a colossal task, leading to discouragement and decreased self-worth. A great way to boost and sustain high morale is to join a social group and work with others to achieve your goals.

A social support group will bring you close to like-minded people who can share effective weight loss strategies. These individuals will empathise with your situation and motivate you to achieve your objectives.

Great places to find people with the same goals are through online forums, yoga classes, gyms, and social media.

4) Healthy Eating Habits

How you consume your food as part of your weight loss diet significantly and directly impacts your weight. Eating large food sizes has been proven to contribute to weight gain. Therefore, you must adjust your eating habits by changing the portion sizes. 

If you are having difficulties creating and sticking to healthy eating habits, then you should consult some of the best dieticians in South Delhi for weight loss. Working with professional dieticians will help you build proper eating habits in a way that is not overwhelming.

5) Stay Hydrated throughout the Day

An often overlooked aspect of our diet is our water intake. Water constitutes more than 70% of our body composition, so naturally, it is one of the more important weight loss foods.

Water has appetite-suppressant properties that will help you control the amount of food you consume throughout the day. In addition, water helps increase the rate of burning calories which is directly helpful for people wanting to lose weight. 

Remaining hydrated is a crucial part of a weight loss diet and will also facilitate your workout sessions and help you pass out any toxins and waste material from your body. This makes water an elixir for those willing to lose weight fast.

6) Limit Things that Slower your Metabolism

Metabolism is the bodily process in which food is broken down in the body and converted into energy. People with faster metabolism burn calories at a much faster rate. On the other hand, individuals with slower metabolism burn calories slower, hence a slower rate of weight loss.

Therefore, you must limit any activity that might contribute to slowing down your metabolism. Here are some examples of things that might be tampering with your metabolism:

  • Lack of sleep
  • Extreme diets
  • Increased levels of stress

Final Words

In the initial stage, losing weight can appear an impossible task. However, with the right mindset and help from the best dieticians in South Delhi for weight loss, you can achieve the impossible. It is important to remain positive and resilient during your journey. With effort and smart planning, you can achieve your body’s goal.

If you need to find the best dieticians in South Delhi and nearby areas, make sure to look up “the best dieticians near me” to start your journey correctly.

Energy is the fuel for the human body to grow, develop, and function. The energy produced by the food is used by the body to perform basic functions, physical activity, and also for the growth and development of cells and tissues.

The body derives this energy in the form of calories from the food that an individual consumes. Along with calories, the food provides various other nutrients such as proteins, fats, carbohydrates, vitamins, and minerals.

The requirement for calories and all other nutrients varies within all age groups. Age, gender, physical activity pattern, and physiological condition of the individual are the factors that decide the nutritional requirement of any individual.

Teenage/ Adolescence is a period of rapid growth and development. It marks the onset of puberty and significant physical development in both boys and girls. Usually, the growth spurt in girls occurs at the age of 12 years, and in boys, it occurs at the age of 14 years.

Teenagers’ nutritional needs

The nutritional needs of teenagers are high as their body is still growing. This age brings with it a lot of physical and metabolic changes. These changes are associated with an increased requirement of all the nutrients.

National Institute of Nutrition (NIN) and the Indian Council of Medical Research (ICMR) have listed the Recommended Dietary Allowances (RDAs) for various nutrients for adolescents. 

Gender Age group Calories (Kcals/d) Proteins (gm/d) Carbohydrates (gm/d Fats (gm/d) Calcium (mg/d) Iron (mg/d)


13-15 years 28602400 36.434.7 100100 5035 800800 1517


16-18 years 33202500 45.137.3 100100 4035 850850 1818


Total calorie intake for the day depends largely on the weight of the teenager. Peer group influences, social media, availability of a large variety of foods, and lack of physical activity can result in overweight/ obesity. 

In this situation, the total calorie intake of the teenager has to be adjusted accordingly without compromising on other nutrients so as to be able to support the physical and psychological transition from puberty to adulthood. 

It should however be ensured that the consumption of high-calorie foods such as cold drinks, junk foods, ice creams, chocolate, etc. be limited as these foods provide empty calories without any significant nutrients.


Proteins are essential for the various metabolic and developmental changes taking place during this period. An adequate amount of protein should be present in the diet so as to aid in the development of bones, muscles, and other organs. 

For the protein to be used for development activities, it is necessary to have an adequate amount of calories, else the protein would be used for energy production.

Foods such as milk and milk products, eggs, fish, pulses, sprouts, soybean, nuts, and oilseeds are some good sources of protein. 


Fats are an excellent source of energy, however, their judicious use is important to get maximum benefit. Dietary fats provide omega -3  and omega-6 fatty acids which are necessary for the development of the brain and nervous system. Fats also help in the absorption of various vitamins like Vit. A, D, E &K.

A diet containing mixed fats (both Monounsaturated and Poly-unsaturated fatty acids – MUFA & PUFA) is recommended. Since teenagers eat a lot of junk food, they compromise on healthy fats. Saturated fats like ghee and butter can be used sparingly, however, foods containing trans-fats (fried foods, cream, mayo, and the likes) need to be completely avoided. 

Single-pressed olive oil, groundnut & soybean oil, refined oils, nuts and oil seeds, avocado, fish, etc. are some sources of healthy fats.


Adequate calcium is required for the development of strong bones. The bone development taking place during this period lays the foundation for the lifetime. A strong bone structure that develops during adolescence helps in the prevention of demineralization of the bones in older ages.  

Diet deficient in calcium can make an individual prone to osteoporosis in later years of life. Along with calcium, Vitamin D is of equal importance. Sunlight, mushrooms, and egg yolk are rich sources of vitamin D.

Milk and milk products like curd, cheese, almonds, walnuts, soybean, green leafy vegetables, and oilseeds are rich sources of calcium. However, maximum calcium absorption occurs from animal sources as compared to plant sources.


Anemia is a very common problem in teenagers. Consumption of highly processed iron-deficient foods and unbalanced diets which do not provide adequate iron are major reasons.

The main function of iron in the human body is to make hemoglobin. Low levels of hemoglobin are associated with fatigue, weakness, headache, cold hands, and feet, lack of concentration, shortness of breath, paleness of hands and eyes, and brittle nails.  

Animal sources like liver and meat contain heme iron, which is more readily absorbable as compared to plant sources of iron like dark green leafy vegetables, whole grains, nuts, beans, dry fruits, figs, raisins, and oilseeds. The presence of an adequate amount of Vitamin C in the diet helps in the absorption of iron. Lemon juice, oranges, sprouts, guava, and gooseberries are all rich sources of Vitamin C.

clinical nutritionist

Healthy eating when you are older:

As the kids transition into adolescence, their nutritional requirement changes. Adolescence is a period of profound growth and development and the diet should be able to support this process. 

A balanced diet including all vital nutrients in adequate amounts is the key to meeting all the nutritional requirements of teenagers. It is important to consume a well-balanced diet so as to get proper nutrition and avoid foods that are highly processed and are high in fat, sugar, and/or salt.

A healthy plate for teenagers should include whole grains, pulses, green vegetables, milk and milk products, fruits, and eggs/ fish/ meat to provide for the macro-nutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins, minerals, and fiber). Along with this adequate amount of water is also necessary.  

Highly processed foods are usually deficient in important nutrients like protein, calcium, iron, and other micronutrients but are laden with calories. Excessive consumption may result not only in weight gain/ obesity but also in micro-nutrient deficiencies, the most common being anemia. 

Guidelines for Healthy Teenagers

Healthy eating is the basis of a healthy lifestyle. The diet of teenagers should be wholesome with regards to all nutrients. Cutting down on junk and concentrating on balanced meals helps to cope with the growing demands of the body. A healthy diet includes eating nutrient-rich and whole foods from all the food groups providing adequate calories, protein, healthy fats, vitamins, and minerals.

  • Plan for 3 regular meals with healthy snacking in between the meals.
  • All food groups should be included in all meals so as to cater to the demands of macro and micronutrients.
  • Adequate calories and proteins should be incorporated into the diet to support the growth spurt.
  • Eating home-cooked foods along with family members should be made a habit.
  • The use of electronic gadgets like television, computer, and mobile while eating should be restricted.
  • Teens have been reported to be deficient in micronutrients like calcium, iron, and fiber. The meals should be planned so as to cater to these vital nutrients.
  • Efforts should be made to minimize the consumption of carbonated drinks, and processed foods high in sugar and fats, and deficient in other necessary nutrients. 

Instead, teenagers should be encouraged to make healthy food choices by including foods like buttermilk, coconut water, fruits, nuts, seeds, etc. in their diet.

  • Teenagers must be involved in regular physical activity. Any physical activity or sports that are of interest should be taken up and performed regularly. One hour a day of physical activity is beneficial for maintaining a healthy weight
  • Include the teenagers in healthy meal planning, cooking, and food shopping.
  • Encourage the teenagers to read labels and find out whether or not, certain ingredients are useful/ harmful for them.

Nutrition for weight loss:

Weight gain is a common problem during adolescence and so is the concern regarding body shape. Excess weight/ obesity has many harmful health effects during teenage as well as in the later years of life. Taking care and getting rid of this extra “baggage” at the right time is very important. 

Losing weight is not very difficult and can be comfortably done by following a healthy diet and physical activity. However, in the pursuit of losing weight fast, many times teenagers resort to quick fixes and fad diets which might not be practical and may be doing more harm than good to the body.

Here are certain tips which would be helpful in losing weight and keeping it off forever.

  • The first step towards losing weight and achieving a healthy body is to cut down on sugar. Excess sugar gets converted into fat in the body leading to weight gain. Carbonated drinks, juices, sodas, and energy drinks are loaded with sugar and not only lead to weight gain but also make the teenager prone to diseases like diabetes, non-alcoholic fatty liver disease, and acne.
  • Choosing healthy wholesome, and nourishing foods to fuel the body is an ideal way of losing weight. Whole grains, pulses, fruits, vegetables, egg/ milk/ cottage cheese/ lean meats are some of the foods which have a higher nutritive value and provide satiety also.
  • Don’t make “fat” the enemy. Consuming healthy fats support many body functions and are necessary for maintaining optimal health. Instead of cutting down on fat completely, just swap the high-fat foods from the teenager’s diet and encourage them to include healthy sources of fat.
  • Mindful eating should be made a habit. It improves the teenager’s relationship with food. Distractions like mobiles, television, and computers might result in over-eating and thus weight gain.
  • Adequate water consumption is important for overall health as well as is helpful in losing weight. Drinking water helps in regulating the appetite and prevents unnecessary snacking. Consuming water instead of sugary and carbonated drinks also prevents the intake of excess sugar and thus calories.
  • Excessive stress can negatively affect the weight loss process. Stress leads to hormonal changes which can result in increased hunger and thus weight gain.
  • Cutting down on processed foods like ready-to-eat cereals/ foods, packaged foods, tinned fruits and vegetables, fried foods, and foods high in salt saves one from getting empty calories that are devoid of many vital nutrients. 
  • A generous helping of vegetables and fruits adds adequate fiber to the diet. This helps the individual to keep full for a longer period of time thus reducing the craving for unhealthy snacking.
  • Avoid skipping meals. Teenagers should not be encouraged to completely skip meals, howsoever tempting it might look like an easy resort to lose weight. Skipping important meals increase the tendency for unhealthy snacking. Also, the body adapts to a low-calorie intake thus making the weight loss process difficult.
  • Physical activity is an integral part of losing weight. Indulging in regular physical activity not only helps in losing weight but also benefits the cardiovascular and respiratory systems of the body.
  • Adequate, and undisturbed sleep is important for weight loss. Inadequate sleep (less than 7-8 hours) has been shown to be associated with more weight gain. For the body to function well, restful sleep is a must.
  • Stop looking for quick fixes to lose weight. Any diet that deprives the body of vital nutrients is not practical and sustainable. Fad diets are good for short-term weight loss but are not recommended for sustainable health benefits.
  • It is very important to set realistic and achievable goals. In the quest to achieve a particular body shape, many teenagers resort to unhealthy ways of weight loss. Setting realistic and practical goals keeps the individual motivated.
  • Support of the family and peer group is important and plays a crucial role in deciding the approach toward weight loss.  
  • Consult a qualified clinical nutritionist. She would help in planning sustainable and practical diet plans which will help the teenagers not only lose weight but also adopt a healthy lifestyle.

Nutrition for Athletic Teenagers

Athletic teenagers have different nutritional requirements as compared to their non-athletic peers. In addition to providing the body with extra nutrients for extra activity, the diet also needs to take care of their proper growth and development. 

To excel in their performance, these teenagers require more calories and proteins. However, the nutritional requirements increase but there are no special foods or supplements which are required for improved performance. It’s just about including the right foods in the right quantities. 

  • Include varied foods in your diet. Nothing can undermine the power of balanced meals and healthy snacks for young athletes. The meals and snacks should be wholesome with regards to all nutrients, so as to make up for the need of the increased requirements. 
  • Athletic teenagers require more protein as compared to non-athletic teens. This increased requirement for protein can be fulfilled through the diet. In most cases, supplements are not required. Consuming a planned amount of dairy products, nuts, soybean, eggs, lean meat, and poultry makes up for the increased requirement.  
  • Carbohydrates are an essential part of an athletic teenager’s diet. They are the major source of fuel and energy for the body. Cutting down on complex carbs for athletic teenagers can result in fatigue and weakness, which in turn can affect the overall performance.

Whole grains like whole wheat flour, rice, quinoa, and porridge provide the right kind of fuel to the body. Along with energy, these foods also provide adequate fiber and other vital nutrients like vitamins and minerals.

  • Fats are also an excellent source of energy. The energy provided by fats lasts for a longer period of time and thus avoids the crashing of the athlete. However, one needs to be cautious with the quality and quantity of fats. Healthy fats such as those from fish, nuts, oilseeds, and vegetable oils should be preferred over foods containing saturated fats and trans-fats. 

Deep-fried foods and ready-to-eat foods should also be avoided.  The timing of consuming fats is also important. Since fats are known to retard gastric emptying, they should be consumed a little prior to training.

  • Staying hydrated is important for improving athletic performance. Dehydration can lead to quick exhaustion and fatigue. Athletes should not wait for feeling thirsty and drink water before, during, and after training.
  • Supplements are not a sure-shot idea for improving performance. If the requirements can be met by the diet, there is no need for supplements to be added to the diet.

Nutrition Tips When Athletic Teenagers Are Travelling    

Traveling as an athlete can be sometimes a challenging experience. Athletic teenagers usually follow a strict diet routine and following it during traveling can become difficult. Some tips to overcome these challenges are listed below.

  • Plan and prepare the meals in advance and carry them. This saves the athlete from eating anywhere and anything that might be available.
  • Airplane meals are not a healthy option to choose from. It is not always necessary to eat the packed food offered. If necessary, a small quantity can be eaten and the rest can be left.
  • During long traveling hours, the digestive system might also get upset. This may result in indigestion or constipation, both of which may affect the food intake.
  • Long sitting hours lead to inactivity and boredom. This may result in eating non-nutritive foods, thus hampering the overall fitness regime. Ways to combat boredom during long traveling hours must be thought of in advance.
  • Carrying one’s own drinking water is a good deal for athletes. This avoids them being dehydrated and also avoids drinking carbonated drinks/ sweetened juices.
  • Mindful eating is the key to healthy eating. Eat only when the body demands and stop when the body indicates. 
  • It’s necessary for the athletes to have a pre-workout snack before 30 minutes of the competition. This snack should be a combination of carbohydrates, proteins, and good fats. A good post-workout meal should follow the competition. 
  • It’s always advisable to space the meals properly and follow the diet regime properly. A qualified clinical nutritionist will help the athletes to achieve their dietary goals.


To cope with the growing demands of teenagers, it is highly advisable to consult a clinical nutritionist in Delhi. All your queries regarding the diet of your teenager would be answered at SUGATI diet and wellness center. The nutritionist here is the best nutritionist in South Delhi. She would help you with your teenager’s nutrition plans, individualized according to their body needs and demands. Here you would receive the best guidance for meeting the nutritional needs of your teenager. 

SUGATI diet and wellness center has the best nutritionists in Delhi who aim to work for the well-being of the people and improve their health.

If you are pregnant and diabetic, it is important to keep an eye on the foods you eat, their quantity, and which foods to avoid or limit. You must plan your diet along with a dietician so that you have all the nutrients essential for your and the baby’s health, and at the same time, you can keep your blood sugar levels under control.

Diet for diabetes in pregnancy plays a vital role in maintaining your sugar levels by consuming more of certain foods, limiting others, and having meals at similar times daily and at specific intervals. We will, through this article, walk you through the different types of diets for diabetic pregnant women for a healthy you and your healthy baby.

Table of Contents

Feel free to skip ahead if one topic catches your eye: 

  1. Gestational diabetes and your diet
  2. Diet for Type-1 diabetes in pregnancy
  3. Diet for Type-2 diabetes in pregnancy
  4. Which foods to skip
  5. Craving Sweet Foods and its link to Diabetes in Pregnancy
  6. FAQs


Gestational diabetes and your diet.

Diabetes developed during pregnancy is called gestational diabetes, which usually goes away after delivery. But it is important to keep it controlled to avoid complications. You must have more quantities of food having low GI (Glycemic Index). However, the glucose levels must stay within the targets.

Glycemic Index: GI is a value that measures the amount of increase in blood sugar by consuming specific foods. The lower the GI of food, the less it will disturb your blood sugar levels. The foods include:

    • Fruits: apples, lemons, grapefruit, berries, etc.
    • Non-starchy vegetables: carrots, spinach, tomatoes, broccoli, cauliflower, tomatoes, etc.
    • Legumes: kidney beans, chickpeas, lentils, black beans, etc.
    • Whole grains: oats, jowar, barley, ragi, quinoa, etc.
    • Oils: olive, coconut, avocado, etc.
    •  Nuts: almonds, pistachios, walnuts, etc.
    • Seeds: chia, flax, sesame.
  • Chicken and fish
  • Yogurt and low-fat milk and milk products: like cottage cheese
  •  Soya milk, coconut milk, and tofu

Distribution of food between 3 meals and 2-3 snacks helps keep your sugar levels in control.

Discuss with your dietician about the pregnancy diabetes diet chart for you and your baby’s good health and balance your blood sugar levels.

Diabetics During Pregnancy

Diet for Type-1 diabetes in pregnancy.

Pregnancy with type 1 diabetes requires thorough dietary consideration and planning to cope with the changing nutritional and insulin needs. Customized diet planning and insulin adjustments are important as the needs vary according to your weight, activity level, food preferences, etc. Some important food for diabetic pregnant women are:

  • Whole grains: like oats, millets, barley, quinoa, etc., are rich in fiber with low GI, helping in healthy bowel movements with lesser risk for increasing blood sugar.
  • Green leafy vegetables and legumes: Beans, peas, spinach, corn, lettuce, broccoli, and lentils regulate blood sugar and provide proteins, vitamins, and minerals like folate and iron essential for you and your baby.
  • Fruits low in sugar: Lemon, guava, green apples, oranges, etc., provide an adequate amount of vitamin c and have a low GI.
  • Brown rice: has less GI than white rice and has more vitamins, minerals, and antioxidants.
  • Soya chunks and eggs: egg whites, soy, and tofu are rich in proteins, and egg yolk has good fats for building up muscles and healthy development of the baby and does not increase blood sugar.
  • Fish and chicken: They are protein-rich, and fish has omega-3- fatty acids that promote the baby’s brain health.
  • Dairy products like yogurt, low-fat milk, etc., have a low GI and are rich in calcium for the baby’s healthy bone development and keeping your bones and teeth healthy.
  • Fortified milk and fish are rich in vitamin D, which helps your baby’s bones, heart, kidneys, and brain to develop healthily.
  • Beans, lean meat, spinach, etc., rich in iron, prevent the risk of the mother developing anemia and thus provide enough oxygen and blood to the growing baby.

This will help you eat well with diabetes in pregnancy without disturbing your sugar levels.

Diet for Type-2 diabetes in pregnancy.

When you are pregnant with type 2 diabetes, it is crucial to keep your blood sugar at normal levels, which can be possible by regular exercise and eating a well-balanced and nutritious diet. Do not overeat, “eating for two” doesn’t mean that you eat twice your diet. You just need some extra calories, ranging from 1700-2700 a day, which your dietician can plan. The food for diabetic pregnant women is the same as that for type 1 and 2 diabetes. Still, it has to be personalized for each individual according to her needs to manage pregnancy diabetes with a healthy diet.

Which foods to skip in the diet for diabetics in pregnancy?

These foods must be skipped or limited in the pregnancy diabetes diet chart:

  • Processed and refined foods:  Like white pasta, white rice, chips, processed cheese, etc., as they spike up the blood glucose levels.
  •  Unpasteurized milk and milk products: They may contain bacteria that may cause infection to you and your baby.
  • Fish having high mercury: High mercury can cause harmful effects on the unborn baby’s brain.
  • Sugary foods like sweet juices, cakes, desserts, etc.: These foods will drastically raise sugar levels.
  • Do not have more than 200 mg of caffeine a day: It can increase your blood pressure and heart rate and lead to dehydration. They also cause harmful effects on unborn babies.
  • Raw or semi-cooked meat, poultry, seafood, or eggs: When food is not fully cooked, harmful bacteria may cause infection.
  • Artificial sweeteners and artificial and synthetic foods: Some may cause harmful effects on the unborn baby.
  • Fried foods like French fries, fritters, or other fried snacks: Cause excessive weight gain and increase your sugar levels with hardly any nutrition to you and your baby.
  • Alcoholic beverages: This can cause developmental abnormalities in the baby and even stillbirth.

Always seek your dietician’s advice and follow the diet plan to incorporate all nutrients needed for you and your baby, and at the same time, keep control over your sugar levels.

Craving Sweet Foods and its link to Diabetes in Pregnancy

Craving for sweet foods is normal during pregnancy, but when you already have diabetes, eating more sweets may disturb and spike up your sugar levels. This may be related to:

  • Hormonal changes,
  • Dietary restrictions and
  • Increased sense of smell and taste.

Always try to satisfy your cravings with healthy substitutes like cake desserts with fruit desserts, sugared drinks with natural unsweetened fruit juices or shakes, etc.

Managing diabetes in pregnancy with a healthy diet and exercise will keep your sugar levels and weight at optimal levels.


  1. Can all fruits be safely eaten with diabetes in pregnancy?

Some fruits that have a high glycemic index like ripe mangoes, overly ripe bananas, watermelon, etc. must be limited as they can spike up your blood glucose levels. Others like cherries, strawberries, apples, oranges, etc., have a low GI and can be eaten safely.

  1. What can be the complications if diabetes is not controlled during pregnancy?

Uncontrolled diabetes, be it gestational or type1 or 2, during pregnancy can lead to several complications like:

  • Congenital disabilities
  • Preterm delivery
  •  Large baby
  • High blood pressure
  1. What is Pregnancy diabetes?

Pregnancy diabetes is called Gestational diabetes, which develops during pregnancy and goes off after delivery in women who did not have diabetes before pregnancy.


Sugati – Centre for Diet and Wellness headed by Dr. Bipasha Das, the best dietician in Delhi NCR, assures you of providing personalized, simple, and sustainable diet solutions and meal planning to achieve your goal comfortably without craving or starving.

Do you know that diet plays a vital role in managing your blood sugar levels? Maintaining a balanced diet by including more of certain foods and limiting some foods helps keep control over your diabetes.

We will discuss mainly two major types of diabetes:

Type 1: Also called juvenile diabetes, is a condition in which the pancreas produces little or no insulin (hormone helping sugar to enter the cells to produce energy). It is mostly seen in children.

Type 2: This mainly occurs in adults and is a condition in which, apart from the pancreas producing less insulin, the cells do not respond well to insulin and take less sugar. This is usually found in adults.

Managing diabetes with a diet is simple- eating healthy food naturally rich in nutrients and low in fats and calories, in moderate amounts and at regular times. The key ingredients must be more greens, fruits, and whole grains.

We, through this article, aim to guide you over the best diet for people with diabetes with foods that you must include and those to avoid for both type1 and type 2 diabetes. With the help of your dietician, you can have a healthy diet plan to achieve fair control over your blood sugar levels.

Feel free to skip ahead if one topic catches your eye: 

  1. The best diet for diabetes- What to Eat
  2. The best diet for diabetes- What not to Eat
  3. FAQs


  1. What is the best diet for diabetes patients- What to eat?

A diabetic diet plan will help manage your sugar levels, and weight and control risks like high blood pressure and high blood fats. There is no standard diet, but you and your nutritionist can create a plan that works for you in the long run.

Basically, for both type 1 and 2 diabetes, a healthy diet includes foods low in GI (Glycemic index), low carbohydrates and fats, moderate proteins, lots of vitamins and minerals, fruits, and food rich in fiber.

 Type 1 diabetic diet:

It is important to keep consistency in your diet by not skipping meals and eating around the same time. Your diet will depend upon your body weight, insulin, and type of work and exercise.

Diet must include:

  • Green leafy vegetables like spinach, kale, cabbage, lettuce
  • Lentils and beans
  • Whole grains like oats, brown rice, whole wheat
  • Berries like blueberries, raspberries, strawberries, blackberries
  • Nuts like walnuts, almonds, pistachios, etc.
  • Citrus fruits like oranges, grapefruit, lemons
  • Fatty fish like salmon and sardines
  • Fat-free milk, yogurt, etc.

As type 1 diabetes mostly occurs in children, the diet has to include more proteins than the diet for type 2 diabetics, should not be very rigid, and must be child friendly.

The best diet for people with type 2 diabetes:

The main aim of managing type 2 diabetes is to reverse the insulin resistance of the cells and maintain healthy blood glucose levels. Weight management through diet and exercise plays an essential role. Diet must include:

  • Fruits and vegetables
  • Legumes like peas, beans, lentils
  • Whole grains (minimally processed) brown rice, wheat, and oats.
  • Moderate amounts of dates, avocados, nuts, seeds, soybeans, tofu, coconut, etc.
  • Lesser amounts of animal proteins like organ meat, fatty fish with more omega -3 – fatty acids.
  • Sweet potatoes in moderation (Helps to reduce the cells’ insulin resistance)

There are different healthy best diets for diabetic patients:

  • Low Carbohydrate diet:

    It reduces carbohydrate content in your diet according to the body weight. This diet makes your body use fats instead of glucose for energy production (Ketosis)to improve sugar levels and maintain a moderate weight. Foods include:

o fatty fish,

o meat,

o vegetables and fruits

o nuts and seeds

o Olive oil

Recommended for both type 1 and type 2 diabetes.

  • Paleolithic diet: This is based on a non-processed diet consumed during the ancestral age. This restricts a carbohydrate diet even more than a low-carb diet but is considered more filling. This insists on eating:

o Fruits

o Vegetables

o Nuts and seeds

o Omega -3- fatty acid-rich fish like salmon, mackerel, and tuna.

o Oils from nuts and fruits like olive oil and walnut oil.

It is recommended mainly for type 2 diabetes.

  • Mediterranean diet: This focuses on people’s eating habits in Italy and Greece. It involves making small changes in your usual diet, which is easy to follow in the long run. It aims to reduce carbohydrates to some extent and focuses on whole grains and unprocessed food like:

o Plant-based foods like nuts and seeds

o Herbs, spices

o Fruits and vegetables

o Legumes and whole grains

o Fatty fish have more omega-3 –fatty acids, which help decrease triglycerides, reduce blood clotting, and lower the risk of heart failure.

o Olive oil is the main source of added fat in the Mediterranean diet.

It is a popular diet for type 1 diabetes and beneficial for type 2.

  •  Vegetarian/ vegan diet: This includes only plant-based foods and no meat, fish, eggs, or dairy. Including:

o Fruits and vegetables

o Beans and legumes like peas

o Whole grains

o Nuts and seeds

o Brown rice

o Whole wheat

o Millets like jowar, bajra, ragi, etc.

To avoid deficiencies, vegans must supplement their diet with vitamins, vitamin-fortified cereals, and fortified soy products.

It is a popular diet for type 2 diabetes but can be used for type 1, keeping a balance with insulin.

best diet for diabetes

  1. The best diet for diabetes- What not to Eat

Both types 1 and 2 must avoid high GI foods, trans saturated fats, too many animal proteins, and sugary foods.

Foods to be avoided for Type 1 diabetes:

  • Sugary foods
  • White bread
  •  white pasta
  • Cookies, processed foods, chips, etc.
  • Sodas (Both regular and diet)
  • Anything written as hydrogenated on the label.
  • High-fat animal products
  • Fried food

Foods to be avoided for type 2 diabetes:

  • Sugary foods and soda
  • Fruits juices with sugar
  • Food with high fructose corn syrup.
  • Processed and red meats.
  • Dried fruits
  • White carbs
  • Full-fat dairy products
  • High-fat meat like beef, sausages, hot dogs
  • Packed foods like chips, crackers, cookies, etc.
  • Fried foods


  1. Why should my daily diet be consistent?

Consistency is vital to prevent your blood sugar from going too high or too low and helps you decide the dose of your medications more accurately.

  1. Should I eliminate sugar in my diet completely?

Occasionally you can very well enjoy your favorite dessert. The important thing is moderation. You can cut on other carbohydrates when you eat sweets.

  1. Can a person with diabetes have a high protein diet?

No, too many proteins, especially animal proteins, may cause insulin resistance. There should be a balanced diet including protein, carbohydrates, and fats, as recommended by the best dietician in Delhi for diabetes.


Visit Sugati, a center for diet and wellness, to get the highest quality of nutritional and wellness services. At Sugati, a holistic approach is practiced for complete preventive and lifestyle management to ensure you achieve the best health and fitness through customized, unique, simple, and sustainable solutions by the best dietician for diabetes in Delhi. The LEAN (lifestyle, exercise, attitude, and nutrition) is their principle to make you look and feel the best of yourself.

PCOS or Polycystic Ovarian Syndrome is a complex endocrinal disorder widely prevalent today. About 1 in 10 women suffer from this condition. PCOS is characterized by a combination of the following symptoms:

  • Increased level of androgens or male hormones
  • Cysts in the ovaries
  • Menstrual irregularities thereby affect fertility
  • Acne
  • Excessive hair growth on the body
  • Hyperpigmentation of the skin
  • Increase in body weight
  • Thinning of the hair
  • A predisposition to Type 2 Diabetes owing to the insulin resistance
  • An increased chance of developing cardiovascular disease

An important part of PCOS management is diet modification and lifestyle changes. As far as diet goes, the right diet goes a long way in managing the condition and keeps the symptoms at bay.

Diet for PCOS

Table of Contents

Feel free to skip ahead if one topic catches your eye: 

  1. How does diet affect PCOS
  2. Dietary guidelines in PCOS
  3. Ideal foods to include and those to avoid in PCOS
  4. Weekly Indian diet chart for PCOS
  5. FAQs


1. How does diet affect PCOS?

  • Following the right diet helps with effective weight loss. Even a 10% loss in body weight improves PCOS symptoms and lowers the risk of other associated conditions.
  • The production of insulin and insulin resistance is a critical factor in PCOS.
  • Diet management done the right way combats insulin resistance and has a positive influence
  • The diet you need will have to be curated based on your symptoms, your body weight, how your body metabolizes carbohydrates, etc.

2. Dietary guidelines in PCOS

  • Keep an eye on portion size – Having control over your portion size ensures that your intake is what you need and not in excess.
  • Include plenty of whole grains and high fiber foods- Fiber-rich foods manage the cholesterol in your body and help in fat mobilization by enhancing fat metabolism.
  • Restrict the intake of unnatural sweeteners and white sugar. Choose natural sugars and their derivatives. Artificial sweeteners contain a lot of empty calories with no nutritional benefits.
  • Limit added salt and stick to home-cooked food – Adding herbs and spices enhance flavour and your food can still be tasty.
  • Choose your fats wisely – Include unsaturated fats and stay away from trans fats. Oils derived from nuts and seeds – Sesame, sunflower, peanut, safflower, coconut oil, etc., are your best bet.
  • Strive for a healthy balance of all nutrients in your food. A general rule of thumb is to fill 50% of your plate with low-carb vegetables such as spinach, cauliflower, brinjal, bitter gourd, ridge gourd, etc., 25% of your plate must include lean protein in the form of poultry, fish, chickpeas, or lentils. The rest 25% should be a complex carbohydrate such as millets, brown rice, whole wheat dishes, etc.

3. Ideal foods to include and those to avoid in PCOS

                            INCLUDE                              AVOID
Apples, broccoli, plums, guava, green peas, sweet potato, etc. White potato, Chikku, canned fruits, bananas, jackfruit, mango, etc.
Spinach, Amaranthus, Asparagus, Methi, etc. Cakes, candy, pastries and white pasta
Strawberry, Raspberry, Purple grapes  Red meat
Lean meat – Chicken, fish, turkey, etc. Processed meats
Brown rice, quinoa, whole wheat, bajra, jowar, moong, hand pound rice White rice, Refined flour, Corn, etc .
Flax seeds, chia seeds, sunflower seeds Chips, namkeen, pretzels, etc.
Mackerel, snapper, trout, sardines, pomfret, tilapia, etc. Canned fish, salted fish pickle, etc.
Homemade vegetable or chicken soups Soup cubes, canned soups, stock, etc.
Fresh herbs such as cinnamon, ginger, turmeric, etc. Artificial sweeteners, added salt, caffeinated beverages, and packaged drinks

4. Weekly Indian diet chart for PCOS

Breakfast Lunch Snack Dinner
Monday Ragi porridge of boiled egg Brown Rice, dal, and cabbage fry Fruit salad with apple, guava drizzled with honey Homemade tandoori chicken curd lemonade
Tuesday Dalia +Orange juice Whole Wheat roti + fish curry Veg smoothie Jeera rice green peas masala and turkey meatballs
Wednesday Brown riceIdlis+ Sambhar or coconut chutney Brown rice & country chicken egg curry curd Almonds + Buttermilk Veg soup Sauteed spicy boiled eggs
Thursday Vegetable poha + Chutney Chapati Chicken stew Whole wheat bread sandwich with peanut butter or honey Grilled fish + carrot kosambari
Friday Whole wheat pancakes + honey Multigrain roti+ dal+ roasted chicken Roasted nuts – chana, cashews Thalipeeth + Curd
Saturday Gobi paratha with butter and curd Millet khichdi+ Rajma masala Sprouts with a dash of lime Green soup+ grilled paneer
Sunday Scrambled eggs + apples or guava Chicken biryani+raita Whole oatmeal with fruits or curd Roasted chicken and cauliflower with salad

5. FAQ’s: 

1. Name the hormones that are affected by PCOS? 

  • Follicle-stimulating hormone- FSH
  • Luteinizing hormone- LH
  • Male hormones such as testosterone and androstenedione
  • Estrogen
  • Progesterone
  • Insulin

2. What are the common signs and symptoms of PCOS? 

The common signs and symptoms of PCOS are

  • Menstrual irregularities
  • Ovarian cysts
  • Trouble getting pregnant
  • Weight gain
  • Mood swings
  • Fatigue
  • Acne
  • Diminished libido
  • Male pattern baldness
  • Hair thinning coupled with hair loss
  • Excessive hair growth
  • Trouble losing weight

3. What is insulin resistance? 

Insulin is a hormone produced by the pancreatic cells and facilitates the body to use the glucose produced due to digestion. Every cell has insulin receptors to which insulin binds and creates a gateway for the glucose to enter the cells. 

Under certain circumstances, the cells become resistant to insulin, and glucose uptake is compromised. This results in low energy levels and increased levels of blood sugar.

4. What is an ideal diet for a person having PCOS? 

  • The right diet for PCOS would be high fibre and devoid of simple carbohydrates.
  • Emphasis is more on including whole, natural, unprocessed foods
  • Refined sugars and processed foods are a strict no-no
  • Limiting salt intake and avoiding excess sugar is a key concept of PCOS diet
  • Having smaller meals provides the body with timely nutrition as well as avoids spikes in blood sugar

5. What causes PCOS? 

The exact cause of PCOS has not been pointed to a single factor yet. A multifactorial influence has been found to trigger the development of the condition. These include

  • Obesity,
  • Insulin resistance,
  • Underlying hormone imbalances,
  • Genetics,
  • Bad dietary choices,
  • Unhealthy lifestyle,
  • Weakened immune system.

6. Can PCOS affect your chances of pregnancy? 

Egg maturation and ovulation or the release of an egg are important prerequisites for pregnancy. PCOS negatively influences both these processes, and getting pregnant with PCOS can be challenging.

7. Is there a cure for PCOS? 

The symptoms of PCOS can be managed very well by combining the right diet, lifestyle modification, and medication.  When these changes become part of your lifestyle, the symptoms can be kept at bay, and the chances of conception greatly improve. 

8. If you have PCOS, what medical problems are you prone to having?

With PCOS, the chances of Type 2 Diabetes, heart disease, and other metabolic disorders increase. This is due to the impending insulin resistance and obesity. 

9. How is PCOS diagnosed? 

The diagnosis of PCOS is made by a gynaecologist by a combination of 

  • A detailed medical history,
  • Physical examination,
  • An ultrasound,
  • Blood tests to determine the hormone levels.

10. Will losing weight for a woman with PCOS improve her chances of becoming pregnant?

Research has established that even a 5 to 10% reduction in body weight reinstates regular menstruation and ovulation and improves your chances of getting pregnant.

Indian weddings are no less than a festival. For the brides-to-be, the months prior to their wedding are bittersweet and extremely tiresome. Shopping, invitations, bookings, trials – the hassle begins months before the wedding itself! But what about your looks and appearance? Every bride wants to look gorgeous and breathtaking on her special day. You surely would, too. So, it is important that, just like everything else, you start preparing to look your best, months before your special occasion! And for that, along with proper skincare and workout, you will need a pre-wedding diet plan too. To ease up your worries, we have assembled the best diet plan proven to shape you up and give you the bridely glow!

Table of Contents

  1. Tips to Follow before Getting on with Your Pre-wedding Diet.
  2. The Best Pre-wedding Diet Plan for Weight Loss and Bridal Glow-up.
  3. Things to Avoid During the Months Prior to Your Wedding.
  4. FAQs.
  5. Have a Happy Wedding!.

1. Tips to Follow before Getting on with Your Pre-wedding Diet

Preparing and getting on with a proper diet plan in the midst of planning a wedding can be difficult. It is easy to get confused and overwhelmed. But if you take some time to plot it all out, things will get much easier. Follow these tips while scheduling your wedding diet plan.
Consult an expert dietician to double-check your diet plan for weight loss, glow-up or both.
Break down your pre-wedding diet plan into short-term goals. Set up the calorie consumption limit for a week, or how much weight you need to lose in the next 10 days. This will help you stay motivated throughout the months.
Set up a workout routine. This would add up to the results of dieting. Pilates, yoga, cycling or even jogging and walking regularly have wonderful results.
Discipline yourself. You may be tempted to have a cheat day once in a while or skip working out. But strictly follow your bridal diet and workout schedule and keep ticking off your daily and weekly goals on the list.

2. The Best Pre-wedding Diet Plan for Weight Loss and Bridal Glow-up

It is best to start following a diet plan about 3 to 4 months before your wedding day. This gives your body plenty of time to get used to and respond to the food.
Here is the best diet plan proved to aid in weight loss and make you glow from within!

In the Morning

What you eat and drink within an hour of waking up affects your body greatly. Begin your day with a glass of lemon water, jeera water or green tea. You can also pair up lukewarm water with a banana or 5–6 soaked almonds. This would clear out your gut and make you feel fresh.

For Breakfast

Avoid eating a heavy breakfast. Instead, include light foods, like idli sambhar, oats, upma or whole-wheat toast in your morning meals. Pair up oats with an egg white omelette and orange juice, or upma with oats cheela and spinach smoothie. You can design your own breakfast routine depending on what you like to eat. Boiled eggs, bananas, papaya and salads are some other options to choose from.

For Lunch

The diet plan for lunch is quite similar to what you would regularly eat. Just replace regular rice with brown rice as it contains fewer calories. Pair it up with dal containing spinach, cauliflower, and other veggies. Curd rice is also a delicious and healthy option!

For Dinner

For dinner, you can have baked chicken along with a salad or sauteed vegetables. Rotis made with multi-grain flour paired with dal and sabzi are also healthy. Remember to have dinner before 7:30 pm.

For Snacks

If you crave to eat something at random parts of a day, be prepared for that too! Roasted makhanas, coconut water, nuts, seeds, and peanut salad are healthy ways to tame down your cravings. You can also try fruit salad, sprout or chickpea salad sprinkled with pink salt, pepper and some lemon juice.

pre-wedding Diet plan

3. Things to Avoid During the Months Prior to Your Wedding

You can follow a strict diet plan and work out regularly, and still, it might not work. There are a few mistakes that can cancel out the effects of your diet and exercise. So you need to be aware of them and evade them to get the most effective results out of your hard work! Here is what you need to avoid.
Not Drinking Enough Water: Keeping yourself hydrated is the key to a fit body and glowing skin. So, drink at least 3 litres of water every day. But remember to not overdo it.
Sleepless Nights: They do not lie about the wonders of beauty sleep. At night, while you sleep, your body’s healing mechanism is at its peak. Your body is detoxified and de-stressed. Make sure you go to sleep before midnight at the latest.
Cheat Days: In regular diet plans, you would often have a cheat day where you could eat sweet, oily and processed food. But since this is your pre-wedding diet plan, there would be no cheat days. Strictly follow your diet every day for the best results.

4. FAQs

i) How soon before my wedding should I start dieting?

There are different diet plans for different time lengths. But it is best if you start dieting 3–4 months before your wedding. A healthy diet shows its effect gradually over time. Your body would need this time to adapt to the changes in your diet and respond to them.

ii) What foods burn belly fat the fastest?

As mentioned earlier, yoghurt, green tea, citrus fruits, and bananas burn down belly fat. Salmon, diluted vinegar, broccoli and bell peppers are also healthy options.

iii) What foods give glowing skin the fastest?

Beetroot, tomato and almonds are known to give glowing skin. Strawberries, carrots, soybeans, walnuts and peanuts are also good for skin and health benefits.

5. Have a Happy Wedding!

Adopting healthy eating and workout habits would help you stay beautiful and fit always. The diet plan for weight loss is a healthy way to keep yourself blooming and lively. Now that you have a proper pre-wedding diet plan and the guidelines to follow, you are all set for your wedding! This diet plan would help you to look your best self and glow from within.
However, everyone’s body is different and, to get the best results, it needs a different diet combination. So we advise that you visit a professional dietician and get a diet plan customized to provide you with the best results.

Complementary feeding (often called weaning) is the introduction of solid foods into the diet of a baby who is only consuming breast milk or formula milk.

A child’s early years are crucial for rapid growth and development. At birth, an infant’s brain is around one-third the size of an adult brain, but it grows faster. As per the growth flow, on an average most infants will double their birthweight by the age of six months and later on by 2.5 to 3 times up to 12 months. During this time period complementary feeds are provided.

Complementary feeding (often called weaning) is the introduction of solid foods into the diet of a baby who is only consuming breast milk or formula milk. It is a gradual process but, by the time they are a year old, most children will be eating regular food, but well mashed and without any spice. We need to introduce complementary feeding to children so they are able to get all of the nutrients they need. Moreover, biting and chewing also help to develop the muscles needed for speech development. At or around six months old, a child’s body stores of some nutrients, such as iron, start to run out. That is why this is the best time to introduce additional solids/semi-solids into their diet.

The key nutrients to be focused on at this time are as follows-

  • Essential protein – for normal growth and development of muscles and bones in children. The best sources include meat, fish, dairy foods, poultry, eggs, beans, pulses. There’s no need to delay introduction of these foods if weaning starts at around six months of age, though everything should be provided in cooked form.
  • Good fibre intake– Increased faecal bulk and acceleration of intestinal transit. Sources include fruit, vegetables, wholegrain cereals. Fibre targets vary age by age and on an average 15g/day is recommended.
    • Calcium- Normal growth and development of bone in children. Abundant in dairy foods, green leafy vegetables.
    • Iron – An important nutrient for making red blood cells, which carry oxygen around the body. Sources include red meat, fortified cereals, green leafy vegetables, beans and pulses.
    •  Zinc – Helps the maintenance of normal bones and raising the immunity of baby. Majorly found in fish, poultry, meat, cheese, beans, sprouts etc. Zinc absorption is lower from plant foods compared with meat and fish so the latter are always a better source.
    • Vitamin A– Helps the immune system work properly, helps vision and keeps skin healthy. Found in cheese, yellow and orange vegetables
    • Vitamin D– Important for normal development of bones, teeth and muscles, and is proven to support normal immune function. Best sources include fish, eggs, flaxseeds and walnuts.

    The weaning process must focus on the consistency of the prepared meal: thicker consistency with some lumps; soft finger foods can also be introduced at this stage. Mashed, chopped, minced consistency for example boiled salad/fruit smoothie/porridge/cereals with milk or curd/fruit yoghurt are best. Also, each meal should preferably be low in quantity at low but given frequently through the day.

Here are some food items and tips for quick meal fixes that will keep you healthy this quarantine


As India battles the second wave of the Covid-19 virus, we have again started to quarantine in our houses, with many state governments declaring partial to full lockdowns. In this scenario, we need to protect our daily routine from getting disrupted especially during self-isolation. It is important to maintain a healthy diet and consume fiber rich foods for the fourteen days of quarantine period.

Here, are some budget-friendly suggestions on what food items to purchase in order to prepare a healthy meal:

  • Essential groceries, that should help in an emergency or when you lack the energy to whip up a full meal, some of which are:
    • Oats: They are high in soluble fiber, which may help lower blood cholesterol levels. They can be also prepared with milk or curd.
    • Whole-grains and ready-to-eat cereals such as ragi flakes, quinoa flakes, muesli with nuts can be consumed for breakfast as well as for other meals of the day as they are fiber rich and provide the needed nutrition for the body.
    • Beans and lentils are a great alternative source of protein for chicken and meat. These can be soaked overnight and stored in refrigerator after being boiled for later consumption. You can use them in salads, soups, or even pasta. The ones available in cans should be rinsed, to flush away any sodium contained. Sprouts of these legumes can be prepared at home or bought from supermarkets as well.
    • Dairy products such as milk, paneer, cheese spread come in handy for a quick meal. Non-dairy items such as almond milk, soya milk, oat milk can be made into sweet delights such as yoghurt or flavored curd or consumed as it is.
    • Nuts, seeds and dry fruits act as best options to snack on. Other munchies include, puffed rice, soya puffs, poha, puffed barley or multigrain high fiber biscuits.
    • Peanut butter, humus, hung curd are quick fixes that can be used as spreads on bread and save you from cooking a full meal.
  • Some basic tips for cooking to be kept in your mind are–
    • Consider cooking in batches. If you are lucky enough to be doing well, spend ample time in making healthy quick fixes that can be consumed later. For example: roasting makhanas, making granola or nut bars, chopping vegetables and making spreads and sauces for later use. Fritters can be made and refrigerated so they can be just fried when needed.
    • Increase liquids intake by drinking coconut water, lemon water, buttermilk and sattu water. Having soups made from pumpkin, broccoli, tomato, beetroot, corn, spinach, lentils are also nutritious ways to for fluid intake.
    • Packaged thepla (Besan chapattis) or wheat chapattis can be purchased and reheated prior to consumption.
    • Using disposable utensils for your meals will also help when self-isolating.
    • Some people may experience indigestion due to high doses of medication. In this situation, it is important to be consuming more probiotics. Packaged prebiotic drinks like Yakult/ Nutrifi are good options. It is recommended to keep your body hydrated at all times during this period.

Here are some tips to control unhealthy eating habits developed during the COVID-19 pandemic and the lockdowns.


Covid-19 stirred the usual lifestyle and resulted in various changes. From normalizing work-from-home culture to increasing screen time, the pandemic forced us to prioritise our health.
With less chances to step out, and more ideal time – Many people complained about degrading mental health conditions. The lockdown and isolation is still impacting mental health, giving rise to anxiety and depression. Even the post recovery stress is adverse.
Many people are jobless or some are running their own business with less physical exposure and working from from home with longer screen timing.

In a troubled situation like this, keeping your nutrition in check can be tough Moreover, moving back to the normal life need a proper and good monitoring on your lifestyle Working from home gets , you comfortable, as there is plenty of food available. In addition, unlike in the office, you are free to graze all day along with the work. Moreover, longer screen exposure and continous sitting job add onto the ill effects on your health. This habit can wreak havoc on your waistline, weight loss regime and halt your productivity or growth towards a healthy living.

It is found that increased boredom is linked to emotional overeating. In the crucial time, people are struggling with developing strategies to cope up with various losses, such as losing a job; metabolic health issues; business losses etc.

A detailed study suggests that eating behavior is highly affected when people are either in crisis or stress. The Covid-19 pandemic added to the physiological reasons for turning towards consuming more food.

The body tends to crave high-calorie and high-sugar foods during stressful times, as these foods provide short-term bursts of energy. Stress leads to elevated cortisol levels, which can increase appetite. Moreover, sugary foods generate dopamine, the neurotransmitter associated with motivation and reward. Therefore, there is a great need to consider some healthy tips to control side effects of the cause.

Major challenges and remedies to control unhealthy eating habit developed during Covid-19

• Mindful eating –Avoid working and eating all together. It is always advised to avoid using laptop, television or mobile and concentrate on having a good family time on dining table.

• Avoid adding junk food to your pantry- While buying grocery, try not to pick junk food. During this pandemic situation munching over potato chips, namkeen and cookies etc. became a common practice One can munch on home – made snacks, roasted chana/ foxnuts – makhana / puffed barley / dry fruits / fresh fruits and many more.

• Limit your caffeine intake– while increasing your concentration during work and to stay attentive, we tend to have more of caffeine intake. Too much of caffeine is known to cause headaches, anxiety, digestive issues and even fatigue – none of which is good, but particularly not good when you are trying to work. Instead one can go for herbal tea/ lemon water/ kadha/ buttermilk/ lassi with jaggery/ coconut water/ vegetable juice. This will add good amount of fibre and essential vitamin and minerals.

• Focus on super foods – increase the intake of food that helps to improve your immunity. Superfoods like fresh or dried berries/ golden milk with ginger and garlic/ seasoning with black pepper-ginger-garlic/ vitamin C through guava; amla; oranges; sweet lime or kiwi and many more.

• Do not skip essential meals while working- try to maintain time table keeping the gaps in meals intact of just 2-3 hrs. While working, we tend to forget our meal and in replacement go for munching on junk food, which is not at all advisable. Be particular about breakfast, lunch and dinner with 2 intermitent meals.

• Have proper working area at home-do not work near your kitchen/ on bed as it distracts you and and results into lazy working regime.

• Reminder for water- Ensure to take about 8-10 glasses of water in a whole day. You can also add reminders for that.

• Be wise on snacking – make sure to add good healthy and nutritious snacks on intermittent basis. Along with that, keep the portion size in consideration. Good snacking options include – no oil dhokla/ saute vegetable idli/ humus – palak corn sandwiches/ sprout salad/ dry fruits and seed mixes/ fruit platter etc.

Wedding planning is a tedious process for everyone, especially for the groom/bride. People who are planning their wedding during the global health crisis amid Covid-19 are confronting to new stressful challenges. We often ignore our health due to last minute shopping and untimely meals, some people also forget to take proper rest. However, the primary focus for every person should always be health and wellbeing.

Here are some tips to follow for staying healthy, happy and positive, despite of the cumbersome wedding planning –

Maintain your hydration level: Our body comprises of about 60% water, which is required for bodily functions such as transportation of nutrients, digestion, and to maintain body temperature as well as brain activity. It is important to retain a balance in water content as we often tend to lose it thorough sweating/urinary or respiratory loses. Drinking around 8-10 glasses of water every day is mandatory. Since preparation for a wedding needs a lot of outdoor travelling, therefore it is essential to keep a check on your hydration level. You can also use reminders.

-Take care of your meals: The tedious shopping task makes it essential to consume a healthy diet. Try and go for timely meals. – You can also carry some handy food from home whenever stepping out, for e.g. – vegetable or paneer wrap, humus/paneer/vegetable sandwich, boiled eggs / scrambled eggs with sauté vegetable in an air tight container. Try to go for packed and hygienic food only amid the pandemic situation.

-Do not forget to include natural immunity boosters: Take all measures to increase your immunity. Include atleast 1 portion of lemon water (200 ml) per day. Take 1 glass of kaada (use black pepper+ ginger+ tulsi+ saunf + cinnamon) per day (either day / night). Else, you can take 1 glass of milk – add a pinch of turmeric and ¼ tsp of ashwagandha and let it boil in milk. Let it cool down a bit and consume it lukewarm. This is recommended to all individuals.

-Munch some snacks between meals: Try roasted makhanas/ chana / seed mixes / fresh fruits or vegetable salad. These are all good for snacking in between and to munch on. It is always advised to maintain a gap of 2 hrs between your meal to boost up your metabolism.

-Daily stretching and yoga: A 15-minute workout in the form of Morning stretching and Yoga help to relax your muscles and start afresh. It keeps you active and energetic for the whole day. Taking a detox water like saunf water/ fenugreek seeds water/ cumin water act as the best start for the day.

-Plenty of sleep: many couples are so stressed up with all the preparation and arrangement of wedding that they end up sleeping very less or with a lot of tension in their heads. In order to get relief from stress and rejuvenate your body, get at least 6-7 hrs of sound sleep.

-Cut down on alcohol: Couples attend various parties with their close kins during the wedding season and indulge in excessive alcohol consumption. Try to avoid /reduce the alcohol intake as it results into dehydration.

-Include good amount of antioxidants: Want that bridal glow? Start consuming antioxidants to get that glow on your skin. They also help to hydrate your skin. Fruits like guava/papaya/cherries/blueberries/cranberries are considered a good source of antioxidant which helps to maintain skin health.

It’s been almost a year, since the outbreak of Covid-19, but the new developments to understand the viral infection are still ongoing. If a person recovers from Covid-19, there are sufficient chances that their body will build immunity to prevent from contracting the virus again. However, there remains a possibility for re-infection. Amongst the most susceptible individuals are: old-age people, those who tends to avoid preventive measures against immune defensive mechanism. Hence, post-Covid care is important for them. So far as we know Covid-19 is more than just a respiratory illness. Pneumonia, acute respiratory distress syndrome is some of the complications that the novel coronavirus can cause in the lungs. This damage in many cases last for several month post-Covid-19 infection.

There may be chances of lung complications such as pneumonia and, in the most severe cases, acute respiratory distress syndrome, or ARDS – a form of lung failure which could be fatal too. Many patients even face frequent congestion or breathing issues (shortness of breath/breathlessness). They are unable to breathe themselves. Thus are advised to have an oxygen facility available at their residence or to continue with nebulisation.

Here are a few remedies that you can opt to regain lungs health post covid-19.

• Cut down on excess intake of heat flushing food

The treatment medications used in Covid-19 are quite difficult to digest which causes severe digestion and congestion issues. Few patients even develop mouth sores or throat pain. In this case, foods like concentrated kaadhas, cinnamon, tulsi, excess dry fruits, and spicy food should be avoided.

• Take adequate protein

Representational Image

It’s been almost a year, since the outbreak of Covid-19, but the new developments to understand the viral infection are still ongoing. If a person recovers from Covid-19, there are sufficient chances that their body will build immunity to prevent from contracting the virus again. However, there remains a possibility for re-infection. Amongst the most susceptible individuals are: old-age people, those who tends to avoid preventive measures against immune defensive mechanism. Hence, post-Covid care is important for them. So far as we know Covid-19 is more than just a respiratory illness. Pneumonia, acute respiratory distress syndrome is some of the complications that the novel coronavirus can cause in the lungs. This damage in many cases last for several month post-Covid-19 infection.

Also Read| 7 Diet And Other Tips For That Wedding Glow

There may be chances of lung complications such as pneumonia and, in the most severe cases, acute respiratory distress syndrome, or ARDS – a form of lung failure which could be fatal too. Many patients even face frequent congestion or breathing issues (shortness of breath/breathlessness). They are unable to breathe themselves. Thus are advised to have an oxygen facility available at their residence or to continue with nebulisation.

Here are a few remedies that you can opt to regain lungs health post covid-19.

• Cut down on excess intake of heat flushing food

The treatment medications used in Covid-19 are quite difficult to digest which causes severe digestion and congestion issues. Few patients even develop mouth sores or throat pain. In this case, foods like concentrated kaadhas, cinnamon, tulsi, excess dry fruits, and spicy food should be avoided.

• Take adequate protein

A protein-rich diet can help repair damaged tissues of lungs. It makes up for the muscle loss-weakness that occurred during the Covid infection, and also boosts the immune system Include a portion of protein-rich foods, like pulses, legumes, peanuts, milk (low fat), yoghurt, cheese, soy, eggs, fish and chicken, in each meal (at least 1 portion). Your overall intake of protein should be between 60-80grams per day. People with kidney ailments, need to consult before raising their protein intake.

Take plenty of fluids in luke warm condition

Our body tends to lose a lot of fluid due to the infection and fever. It is necessary to cover up the loss by taking excess liquids.
Drink eight to ten glasses of water every day and include soups, broths, herbal sauna teas, lemon water, diluted kasha with 10-20 percent concentration, coconut water etc. in your diet.

• Two servings of fruits a day, keeps a doctor away.

Fruits like orange, sweet lime, apple, guava, kiwi, papaya help to increase hydration, and improve digestion.

Skip weight loss diet for at least a month

Though, a low-cal diet is great for when you’re trying to lose weight, but you want the exact opposite after suffering from Covid-19 infection. More calories mean more energy to fight off the infection and the ability to recover faster. So include calorie-dense foods in your diet but make sure they’re healthy carbs and not empty ones. Opt for whole grains, potatoes, bread, pasta, rice, milk, avocados, jaggery and roasted chana.

• Quite smoking

After Covid-19, lungs are already quite damaged and should be avoided from any kind of further additional stress or infection caused due to smoking

• Deep breathing exercise

Research suggests that deep breathing, even for just a few minutes, can be beneficial for your lungs. It helps clear the lungs as well as creates a full oxygen exchange which further promotes healing.

According to NICPR, National Institute of Cancer Prevention and Research, there are 2.25 million Indians suffering from cancer and more than 11 lakh new cancer cases are registered every year, claiming over 7 lakh precious lives.However, a healthy lifestyle is the key to fight against the disease. A well-balanced diet, adequate liquid intake, active lifestyle and mental well being is amongst the three parameters to help ace your long-term health and reduce side effects of cancer. People suffering from cancer or who are on medications witness various diet issues, including frequent taste changes and loss of appetite, weight loss, difficulty in swallowing, gastric problems, cachexia (wasting syndrome), inadequate fluid in the body (dehydration) followed by a lot of hot flushes.

Here are a few nutrition tips for patients who are undergoing cancer treatment amidst the Covid pandemic:

 Focus on your gut health: A group of microbiota consisting of microorganisms living in our intestinal tract, helps in management of gut health. Everyone has their own immune-supporting factory, and to fuel this factory, it is essential to consume fermented foods and probiotics daily. Try some yogurt, sauerkraut, kombucha, kimchi, Indian kanji, kefir and vinegar-based salads etc. Ensure to include one of these power-packed, probiotic-filled foods in your day with atleast 2 servings, every day!

• Anti-inflammatory foods: Anti-inflammatory foods help in reducing the inflammation/ swelling caused due to cancer cells/ treatment process. Foods rich in Omega 3 fatty acids like salmon, cod, halibut, steelhead, trout and low-mercury tuna, three times a week helps ease the impact of the disease. If not animal-based source, go for plant-based Omega 3 sources such as walnuts, chia seeds, avocado, and flaxseeds. These help in removing free radicals from your body like berries – cranberries/ gooseberries/ blueberries/ cherries/ strawberries; turmeric /ginger and garlic . Some cancer patients are not comfortable with extreme-smelling food, they can ignore it.

Immunity boosters: Herbs and spices are the best examples of natural immunity boosters. To help your body best fight viral infections, add a pinch of some of these immune-boosting herbs such as oregano; turmeric; black pepper; white pepper; sage; garlic;cinnamon; licorice and ginger. Some mushroom varieties like, broccoli, bell pepper, zucchini exhibits heart healthy benefits, with additional immunity-.

 Control heat flushes by keeping hydration at check: Did you know that the number one cause of fatigue is dehydration, or not enough fluid intake? Cancer patients should aim to consume atleast 2 liters of liquids a day, ranging from water, 100% juices, soups, to other low- calorie drinks such as almond milk and bone broth.

• Stay active and mentally happy: It is mandatory to be happy, in whatever you chose to do. From sretching, jogging , to riding bikes, or workout just keep moving. Do not let cancer be a barrier to life. As it is said, “Sitting is the new smoking”, which slowly and gradually harms your health. Always try to do regular meditation or listen to your favorite music and a timely sound sleep.

The last thing one associates with a pizza is nutrition. Often described as the world’s most popular junk food, most pizzas available commercially are extremely unhealthy. Made with ingredients like highly refined dough and topped with heavily processed meat, they are extremely calorie rich and linked to obesity and a host of other diseases. The large servings of cheese and the artificial colours usually added to the crust compound the problem.

So given this Corona lockdown and the repeated warnings about maintaining your immunity levels, the last thing on your menu should be a pizza.

But are pizzas really as unhealthy as we think?

“No food is ever healthy or unhealthy on the whole. It has to be made healthy,” says nutritionist Bipasha Das.

The same goes for pizza, particularly if you make one at home with the right ingredients.

For instance, vegetables like onions, capsicum and mushrooms are extremely healthy toppings to use. Onions are rich in anti-oxidants which play a huge role in building up the immunity of our body. Capsicums are rich in vitamins A, C, E and B6, as well as being a good source of dietary fibre and folate. Mushrooms contain protein, fibre and B vitamins as well as a powerful antioxidant called selenium, which helps strengthen the immune system and prevent damage to tissues and cells. Then there’s tomatoes, which are again loaded with nutrients, antioxidants which help counter heart disease, and lycopene, a pigmented antioxidant which protects against several ailments, including cancer.

So what are you waiting for? Here’s how to make a healthy, nutritious, pizza at home.

While pizza bases are available are most markets, you can also make it at home.

•Mix wheat flour, olive oil, salt, and honey with dough in a food processor, adding water to retain the consistency. You can also knead this mixture by hand, but remember that it has to form a fine and fluffy crust.

•Use a big bowl and grease it with some vegetable oil all around. Place the dough inside the greased bowl. Apply oil on the surface of the dough using a brush.

•Cover the bowl with a plastic wrap and leave it for about one and half or two hours in a dark and a warm place.

•While waiting, prepare the toppings using vegetables and herbs mentioned earlier.

•While you start with rolling and assembling of the pizza, pre-heat your oven to 450 degrees F or 230 degrees C for at least 15 minutes.

•Line a baking dish with aluminium foil and keep aside.

•By this time, the pizza dough should have doubled in size.

•Knead it again and divide into three parts. Use a roller to prepare the base of about 6 inches or more in diameter, depending on your preference. Brush the
surface gently with olive oil.

•Transfer the rolled pizzas to the baking dish, with the oiled side down.

•Brush the surface gently with olive oil again.

•Bake the pizza in the pre-heated oven for about 7 to 8 minutes. The base will then begin to look brown.

•Once done, spread about 3 or four tablespoons of pizza sauce on the base. (Available at most stores, you can also make this at home by boiling a mixture of olive oil, minced garlic, crushed
tomatoes, a pinch of sugar and salt, some basil, oregano, black and red peppers)

•Sprinkle the toppings evenly with a little bit of cheese on the base. (If you want, you can also add a few slices of boiled and lightly fried chicken)

Switch on your favourite channel on television or play some soft music, sit back and enjoy.

Amid the lockdown to batter the COVID-19, it is crucial that the children are taken care of well. Here are some interesting lockdown recipes to boost their immunity.

Keeping your child occupied and well fed during a lockdown is not easy. The first thing you need to do is address their concerns about the disease, allaying their fears and explaining why the lockdown is necessary. Let your kids connect with their friends digitally, or do the activities set by their school on a daily basis to keep them engaged. Make family bonding activities fun by involving parents or grandparents. Please ensure that they follow the instructions issued by the government and healthcare specialists like washing hands regularly, maintaining social distancing and cleaning surfaces which are touched regularly.

Also Read| Lockdown Recipes: A Smoothie And Beans To Build Your Resistance

Parents are often confused over what food to serve their children to help boost their immunity during these troubled times. Here are a few suggestions:

•Avoid sweet & salty snacks

•Opt instead for nuts, cheese ,buttermilk ,yoghurt ,chopped & dried fruits ,colorful vegetables, chaat made from sprouts, boiled eggs or home made healthy options like dhokla/ chilla / homemade sandwiches/ pasta / pizza by adding colorful veggies.

Also, try these simple things to help boost their immunity naturally.

Turmeric: adding a pinch of turmeric to milk makes it anti-oxidant rich

Vitamin C fruits: jamun , peaches , guava ,oranges and lemon .A juice or even a chaat from these can help beat the summer heat and fight infections.

Dry fruits ,nuts and seeds: these are nutrient dense & provide a good source of protein , vitamins & antioxidants You can also serve trail mix or a laddoo.

Mushrooms: these are loaded with vitamin D and antioxidants which help build immunity. You can serve them in sandwiches/ pizzas/ pasta or sauté with colorful veggies or simply make a hot creamy soup.

Meat & fish: these are good source of protein ,vitamin B , zinc ,iron and Omega 3 fatty acids (found in sea fish) These foods help in building up the body’s natural defense mechanism. Turn them into interesting curries/ cutlets / grills or soup.

Dairy products: Milk shakes , fruit yoghurt ,smoothies can break the monotony of the regular tall glass of milk This provide a lot of protein ,vitamin D and calcium which help build

Also Read| COVID-19: Herbs That Strengthen Your Immune System

And finally, here are simple recipes which will make your day and theirs.

Fish patty (serves-4)


•Boneless fish 500 gm
•Chopped ginger -10 gm
•Chopped garlic -20 gm
•Chopped onion -100 gm
•Chopped vegetables -100 gm ( carrot ,bell peppers )
•Mashed potato-200 gm
•Roasted Cumin powder -1 tsp
•Roasted Coriander powder-1 tsp
•Sesame seeds
•2 tbsp Maida


•Boil the fish with salt & turmeric
•Mix all ingredients in a bowl
•Make into patty shape
•Sprinkle sesame seeds
•Lightly fry the patty
•Serve hot

Red Rice (serves 2)


Rice – 50 gm
Chopped beetroot-30 gm
Chopped carrot -10 gm
Roasted peanuts -2 tbsp
Onion – sliced -20 gm
Boiled egg -1
Chopped tomato-20 gm
Mustard seeds (for tempering )
Salt to taste


•Soak rice for 20 min
•In a pan add oil. once it’s hot add mustard seeds
•Once it crackles add onion and saute (fry quickly in hot oil)
•Then add tomatoes and saute
•Add the beetroot and carrot & sauté
•Add the rice & sauté
•Pressure cook till 1 whistle
•Once it’s done, serve with peanuts and eggs

To avoid childhood obesity, make sure your children engage in some easy exercise ,dance, yoga or any indoor physical activity, while regulating their screen time.

According to a Chinese study, most children who are affected by the Coronavirus are either asymptomatic or have mild or moderate symptoms. While that might be good news, do ensure that they follow all the guidelines like regular handwashing, and do not let them venture into public places. If they show any symptoms of the disease, contact your pediatrician.

COVID-19 continues to ravage our world. The elderly, those with pre-existing cardio-pulmonary issues are said to be particularly vulnerable to this virus. Pregnant or lactating women are also vulnerable since their immune system is not operating at optimum capability. However, there is no need to panic. All you need to do is take these few easy steps and ensure a proper diet to ensure that your body is fighting fit. Here’s a list of easily available items you should consume to help keep infections at bay.

1. Amla
2. Haldi /Turmeric
3. Tulsi
4. Neem
5. Black pepper
6 . Cinnamon
7 . Oranges
8. Lemon
9. Ginger
10. Guava


And here’s a smoothie specially meant for help pregnant/lactating women boost their immunity.

CURD- 100 GM


1.Soak sabja seeds & almonds overnight

2. Grind all the ingredients in the blender along with almonds & sabja seeds

3. Consume fresh.

Apart from these, ensure that you have a healthy, balanced diet, have enough fluids (at least 3 three litres), stay physically active, manage your stress levels through meditation/yoga/pranayam,
and get enough sleep.

It is worth reiterating that you must wash your hands frequently (at least 12-14 times a day) with soap and water or an alcohol based sanitizer for at 20 seconds each time. You must also wash your fruits ,veggies milk packets and other items after bringing them from market – with proper sanitation – as we discussed in this podcast.

You must also try to avoid unnecessary travel/ going out. If you have to, do ensure that you wear a mask and scrupulously maintain social distancing.

Last but not the least don’t stress, stay home ,be happy and dial your health care provider if you suffer from any symptoms Check our site, as well as ICMR and Govt of India guidelines to remain updated, and do not panic.

You should also avoid or ignore negative news around the world. Stay positive, and focus on preparing yourself and your surroundings for your newborn. There are many physical challenges an expectant mother goes through, so it is okay if the world too is also going through a challenging time. Remember that this too shall pass.

This article was written by a nutritionist from team Sugati (centre for diet and wellness), and edited by Nutritionist Bipasha Das. They can be reached at: