Healthy Diets By Sanchita

Eat a balanced nutritious diet planned by your Dietician considering your food availability, affordability, accessibility, lifestyle, blood glucose levels, and medicine intake as recommended by your physician. Avoid intake of packed bakery, processed food, sugar-loaded tetra pack juices, and Sugar-free, Fat-free, low-calorie products. Include different varieties of cereals in your diet eg.  Jawar, Bajra, Kodra, Ragi, Rajgeera, Kuttu ka atta, whole wheat flour, and Elongated grain rice such as basmati in controlled portion size as per recommendations. Intake of refined wheat flour and its products need to be avoided. Roots and tubers such as potato, Yam, and Arbhi intake need to be restricted. Include greens in your diet as per seasonal availability such as spinach, sarso ka saag, methi ki bhaji, and other traditional greens grown in the region you belong.  Make sure to include salads in your daily diet. Seasonal fruits with low to moderate glycemic index can be eaten like guav...

Nutrition for Women  in the 20s Folic acid intake is critical if you are planning a pregnancy. As intake of folic acid prevents neural tube defects and has a role in RNA and DNA production. To have good bone health in the later stage of life. Keep checking on your calcium intake. Iron dietary sources are to be included in the diet on regular bases to prevent anemia. Nutrition for Women in the 30s Iron, folic acid, and vitamin B12 dietary sources should be included in the diet. Intake of calcium dietary sources for this age group is essential because of its role in bone density building. Indulging in regular physical activity, and strengthening exercises is very important in this stage of the life cycle. Nutrition For Women in the 40s If you are in this age group. Eating a plant-based diet would be beneficial for you. Moreover, the intake of legumes and nuts would be beneficial as they act as sources of fiber and phytonutrients and help with menopausal symptoms. Being physically act...

Various Non Invasive methods  used for assessing  the Obesity  BMI - Body Mass Index. It's calculated by dividing individuals' weight in Kg by Height in M ².  For Eg - An Asian  Individual weight is 68 kg and height is 160 cm. His BMI would be 26.5. We Classify this individual as obese and he is at increased risk of comorbidities also. World Health Organisation  BMI Chart for Asian Indians- Classification      BMI        (Risk of Co-morbidities) Underweight       < 18.5      ( Low Risk) Normal Range    18.5 - 22.9 ( Average ) Overweight          23 - 24.9   (Low to Moderate Risk) Obese Class I      25- 29.9     (Increased Risk) Obese Class II     30- 34.9     ( Moderate Risk ) Obese Class III    35- 39.9     ( Severe Risk) Morbidity Obese  >= 40...

  What is Prediabetes? It is a condition when the blood glucose levels are higher than the normal range but are not high enough to categorize you as diabetic. But it is a warning signal that you need to make the necessary changes in your lifestyle for the prevention of the occurrence of diabetes and its related complications in near future. In the prediabetic stage fasting blood  glucose levels are reported to be in the range (110- 125) mg /dl or higher and during the 2 hours postprandial blood glucose levels range from ( 140-199 mg/dl). What increase the chances for an individual to be at risk of Diabetes? Obese individuals especially those with abdominal obesity and higher waist-hip ratio. Women with polycystic ovarian disease (PCOD). Family History of Diabetes. Unhealthy eating habits and sedentary lifestyle. Symptoms of Pre Diabetes? Decreased level of High-Density Lipoprotein ( HDL). Increased triglyceride levels. Disrupt liver enzymes. The darkness of Skin. Fat around...

                                                                        Muscle mass is highly metabolically active. An individual having high muscle mass is observed to have a higher  BMR ( Basic Metabolic Rate)   Benefits of having Higher Muscle Mass - Building muscle mass gives strength to our connective tissue. Higher muscle mass increases our bone density which indirectly reduces the injury at a later age in life. Higher muscle mass increases our body flexibility. Appropriate muscle mass may aid in blood sugar level control and insulin sensitivity. With the increase in muscle mass, a positive impact is observed on the sleep cycle and mental health.

                                                               Healthy eating habits are very important for women, especially for women of the reproductive age group due to the high prevalence of Anemia reported in women as Per (NFHS 5 )Data. Around 57% of the women were reported to be anemic overall. If we consider reproductive age group women the prevalence of anemia is around 52.4% overall. Indirectly prevalence of anemia in reproductive women has an impact on their fetal iron status, and cognitive development. Also,  there is a rise in the prevalence of overweight and obesity in women. It is worrisome to know that  (24%) of women were reported to be overweight and obese ( NFHS 5 ) data and this increase the chances of Non-Communicable Disease  ( diabetes) among them. So, women of today's generation need to eat ...

Levothyroxine is a commonly prescribed thyroid hormone replacement medication. Intake of Coffee, soybean, Grapefruit juice, and papaya with this drug may interfere with the absorption and metabolism of the drug.   Cruciferous vegetables like cauliflower, cabbage, broccoli, Bok Choy, Kale, Turnip, Collard Greens, and Brussel sprouts are restricted. Excess intake of cruciferous vegetables may induce or exacerbate hypothyroidism. So, it's better to take cruciferous vegetables in the cooked form in moderation. Avoid intake of raw cruciferous vegetables in excess.  Soya bean and its by-products such as Soy sauce, Tofu, Soya Chamb, Tempeh, and Soya milk may inhibit the action of the thyroid peroxidase is a critical enzyme required for thyroid hormone synthesis. It is suggested to boil soya before use and if your iodine intake is adequate then there is no harm in the consumption of soya and soya products. Iodine is essential for producing thyroid hormone within the thyroid foll...