Blog | Nutrition Personified by Dietitian Kanika Malhotra

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  • How to consume more fibre rich foods

    In Health Tips On 16 July 2014

    Tips to help you consume more Fiber Rich Foods: Start your day with a high-fiber breakfast cereal such as bran flakes or oatmeal that have 5 or more grams of fiber per serving Add crushed bran cereal or unprocessed wheat bran when cooking. For e.g. when preparing breads, muffins, cakes and cookies. You can also use bran products as a crunchy topping for, salads or cooked vegetables. Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving. Substitute whole-grain flour for half or all of the white flour when baking bread. Eat more whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta etc. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with black beans, baked tortilla chips and salsa. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all great snacks to munch on. Too much fiber can also cause problems such as intestinal gas, abdominal bloating and cramping. It is recommended that you increase fiber in your diet gradually over a period of a few weeks. Drinking plenty of water helps fiber do its job of regulating the body better.

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  • Make your meals Fiberlicious

    In Health Tips On 16 July 2014

    Dietary fiber / Bulk or Roughage is  found in fiber rich foods is the kind of substance in plants that you can eat. It is found in fruits, vegetables and grains. It is that part of the plant that your body cannot digest. Yet it plays an important part of a healthy diet by adding bulk to your diet, making you feel fuller faster and in turn controlling your weight. Fiber and fiber rich foods also help your body digest your food better and prevent constipation. One can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to your diet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps. Fiber and Fiber Rich Foods Diet high in fiber rich food may lower your risk of developing the following disorders: Hemorrhoids Irritable bowel syndrome Development of small pouches in your colon (diverticular disease).     Soluble vs. Insoluble Fiber Soluble fiber dissolves in water. Insoluble fiber does not.  These differences determine how each fiber functions in the body and benefits your health. Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol. Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium husk (issabgol), cucumbers, celery, and carrots. Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables. Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.   May also help with weight loss as high fiber foods generally require more chewing time, making you feel fuller faster and high-fiber diets also tend to be less \"energy dense,\" which means they have fewer calories for the same quantity of food.    - Kanika Chanana

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  • Stop dieting...Start Living

    In Health Tips On 16 July 2014

    It is a common known fact that human body needs a balanced diet to maintain proper health. Diet should ensure that body gets the adequate dosage of micro / macro nutrients as per its requirements. Any imbalance in the same leads to nutritional deficiency and may cause various health related complications which could be as common as anemia caused by iron deficiency to as severe as night blindness caused by vitamin A deficiency. Dieting is a practice of consuming proper balanced diet in a regulated fashion which should be done under the guidance of a nutrition professional or practicing dietician. But the term dieting has always been misconceived as ‘a set of restrictions for quick weight-loss’ Here is an indication of what generally happens when one follow a highly restrictive diet for quick weight-loss.       Whether trying to lose weight, gain weight, build a physique or often just for a healthy lifestyle, a lot of us do seek diet plans. A diet plan does give you structure. But it shouldn’t leave one guessing or trying to figure out what you can or cannot eat. One should have a plan that can be followed simply. Many diet plans out there do have a short term focus and fail their users in the long run. Below are a few simple suggestions that can help follow a balanced diet with almost no deprivation. After all, the objective behind a diet is to feel good about yourself, to live a happy life. In short, the objective is to Live well. So Stop Dieting, Start living.   Choose the right foods You can’t possibly achieve your dietary objectives if the foods you use to prepare you meals are unhealthy and loaded with calories. However, if you make the right choices, food can be made healthier with no compromise in terms of taste. Avoiding processed and packaged foods and sticking to fresh ingredients is a useful strategy. Substitute a few ingredients with their healthier counterparts. Read Substitutes - key to the Health-Taste balance for detailed information on substitutes. The idea behind using substitutes is to reduce the calorie intake, and also adding a few other useful nutrients. Examples are given below o   Whole grains for processed grains o   Yoghurt based dressings for cream based dressings o   Low fat dairy products o   Herbal sugar substitutes   Experiment with cooking methods, recipes and flavours Vary your cooking methods to keep things fresh and give food a different taste. For instance, if you always fry food stuffs, try sautéing it, Covering it with olive oil and dropping it on the grill. These cooking methods are healthy and easy to master. Read Cook Well - Healthy Cooking Methods for information on healthy cooking methods. Free yourself from the bondage of tasteless meals by experimenting with recipes. Thumb through cookbooks, surf the Internet and use your imagination to whip up meals you can’t wait to sink your teeth into. If you understand and gradually master the idea behind substitutions and the right cooking methods, you can surely play around with a whole lot of recipes.   We would like to emphasize on the fact that the idea is to live well, and not self-deprivation. So go ahead, and make those minor changes in your habits, in your lifestyle, in your perspectives about dieting. A diet should be both nutritionally and mentally enriching, rather than one that drains you out emotionally. A diet should be fun because it is about one of those parts of our life that we love most – food! A diet should mean eating and not starving! Stop Dieting, just start living!    - Kanika Chanana

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  • Cook Well - Healthy Cooking methods

    In Health Tips On 16 July 2014

    Healthy cooking doesn\'t mean that you have to become a gourmet chef or invest in expensive cookware. You can use basic cooking techniques to prepare food in healthy ways.The healthy cooking methods described here best capture the flavor and retain the nutrients in foods without adding excessive amounts of fat or salt. Baking Besides breads and desserts, you can bake seafood, poultry, lean meat, vegetables and fruits. For baking, place food in a pan or dish surrounded by the hot, dry air of your oven. Baking generally doesn\'t require that you add fat to the food. Braising Braising involves browning the ingredient first in a pan on top of the stove, and then slowly cooking it covered with a small quantity of liquid, such as water or broth. Broiling and grilling Both broiling and grilling expose food to direct heat. Both methods allow fat to drip away from the food. Poaching To poach foods, gently simmer ingredients in water or a flavorful liquid such as broth, vinegar or juice until they\'re cooked through and tender. The food retains its shape during cooking. Roasting Like baking, but typically at higher temperatures, roasting uses an oven\'s dry heat to cook the food. Sauteing Sauteing quickly cooks relatively small or thin pieces of food. If you choose a good-quality nonstick pan, you can cook food without using fat. Depending on the recipe, use cooking spray with oil or water in place of oil.    - Kanika Chanana You may also view this at :http://www.eatwellhumesha.com/healthy_facts.php?artid=22#22

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  • SWEEM through the Festive Season, Without the GUILT!

    In Health Tips On 16 July 2014

    “Let thy food be thy medicine and thy medicine be thy food” advised Hippocrates over 2,000 years ago. And, certainly a sensible one given that food is the source of all the components that make up the human body. In our fast-paced, high stress society, fatigue and even exhaustion have become the norm. More sleep, of course, is the best answer. But the right diet can also help fuel your body for the long run and keep your energy levels from flagging throughout the day. The festival season is a good time to get a break from the stress of long working hours. For most people the festive season is a time to relax and unwind and to enjoy spending time with family and friends, and rightly so! Unfortunately, along with all this time spent visiting and relaxing the temptation always arises to over indulge and to put the year’s hard work of choosing the healthier option at the back of your mind. With some subtle changes, however, it is possible to still enjoy all the festivities and ease the blow this festive season. An often heard, clichéd yet important piece of advice. SWEEM Through it.  [smiley]     With festivals come temptations. Naturally it\'s hard to maintain weight in these fun times! Starting from our very own Ganesh Chathurthi to the eastern Durga puja to Diwali, Christmas, the New Year’s and Lohri….and then Holi… are good months of indulgence. Not to mention the innumerable weddings, as the winters are considered an auspicious time to marry. Festivals in India are an integral part of people\'s lives. They are celebrated with an assortment of mouth-watering, rich, irresistible sweets and snacks. During festival season it is difficult to stick to diet because one must be part of all celebrations. One neither wants to be snobbish nor a spoil-sport by declining the offer to eat those sinfully delicious things. And it ain’t easy either, to say no to those lip smacking dishes. Wanna enjoy the yummy food, minus the guilt? Here is how you can SWEEM through the season. Just a little bit of cheating and smart ways of eating will do the trick. No fasting - just sensible eating, after all it\'s not the \"festive\" season. Remember, a few parties doesn’t make you overweight, it’s what you do the other 360 days of the year.   - Kanika Chanana You may also view this at : http://www.eatwellhumesha.com/healthy_facts.php?artid=20#20

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Kanika Malhotra

Dietician in GTB Nagar , Delhi, India 

Dietician Kanika Malhotra is a nutritionist based in GTB Nagar , North Delhi , India. 7 years of experience, delivering sustainable, effective weight loss naturally. Dietitian Kanika Malhotra is a weight loss diets expert. She is helping people to reach to their health related goals with her healthy diets & lifestyle. Dietitian Kanika Malhotra provides weight loss diet & diabetes diet consultations online. Online diet consultation, customised online diet plans, personalised Diet chart are provided for services like fast and healthy weight loss, healthy weight gain, control and manage diabetes with healthy online diabetic diet, weight loss for kids, diet for pregnant women, post pregnancy weight loss, renal diet, healthy lifestyle program and other disease management. Email & phone consultation is also provided. If you're looking to consult best dietitian near kingsway Camp, North Delhi then do register on this eClinic.In this fast-paced, high-stress society, where everything going online, why not the diet ? My e clinic; ''Nutrition Personified by Dietitian Kanika Malhotra'' helps you attain optimal health by online diet plans and motivating diet counselling sessions. Looking after your health today gives you a better health for tommorow!  She is one of the best Dietitians in North Delhi .Looking for top online weight loss diet in GTB Nagar or a Dietician in Kamla Nagar , Delhi ? Interested in excellent weight loss service online or near Model Town, North Delhi ? Then contact famous weight loss diet consultant Diet Specialist Kanika Malhotra.You can view our testimonial, weight loss success stories and experience of our clients who have successfully reduced weight through healthy weight loss diet charts. One of the leading weight loss consultant in GTB Nagar.Nutritionist Kanika's Malhotra major area for diet counseling is therapeutic diets, weight gain, weight loss, diabetes, diet for pcos, heart related problems specially pertaining to cholesterol. With a right diet a 100 % reversal can be brought down where the blood sugar level can be completely controlled for a better and disease free life.Diet Consultant Kanika's Malhotra diets aims at overall nutritional correction with comprehensive individual assessment,  with long term results and  benefits. Lets make life better by bringing in a total lifestyle change !!Think of Nutrition Personified when you think of HEALTH because we specialize in delivering best solutions.
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