Health Benefits of Ginger

1. Health Benefits of Ginger contains Gingerol which is having medicinal properties.
   2. It treats morning sickness & Nausea during Pregnancy.
   3. It reduces Muscle pain& soreness.
   4. It helps in osteoarthritis.
   5. Reduce blood sugar.
   6. Helps in treating indigestion.
   7. Reduce mensural pain.
   8. Reduce cholesterol level.
   9. Prevent cancer.
   10. Fight against infection( cold & flu).
   11. Heartburn relief.
   12. Prevent Diabetic Nephropathy.

Health benefits of okra (Lady’s finger) for Diabetes

• Okra is low in calories & high in fiber, it is good to manage blood sugar in case of type 1, type 2, gestational diabetes…
  It contains vitamin B, vitamin C, folic acid, calcium, vitamin K, vitamin A.
•  good for digestion due to high fiber contents in it.
•  helps in strengthening bones & prevent osteoporosis as it contains a good amount of vitamin K & calcium.
• It reduces cholesterol level, reduces fatigue, kills breast cancer.
•  reduces the neurogenetic disorders (alzeheimers) Diseases.
  It cut Down hunger cravings.
  Nutritional facts:
  Energy: 33 kcal / 100 gms
  Protein: 3 gms/ 100 gms
  Fat. : 0 gms
  Fiber. : 3 gms

Health benefits of figs :

Figs are one of the richest sources of varieties of vitamins & minerals like vitamin A, B, C, K & minerals like potassium, magnesium, manganese, zinc, calcium, iron, phosphorus, choline.
First of all, It helps in weight management, maintains blood pressure, promotes reproduction health, boosts heart health, promotes bone health, Regulates blood sugar.
It is also helpful in the treatment of constipation, indigestion, piles, Diabetes, cardiac issues.
Nutritional facts:
Energy : 242 kcal / 100 gms
Protein: 5 gm/ 100 gms
Fat : 7 gm/ 100 gms

Health Benefits of fenugreek seeds( methi Dana ) in Diabetes

It has the ability to lower down the blood sugar level, it is high in fiber content & slowing the digestion process & thus regulates the absorption of carbs & sugar.
Uses soaked 1 tsp of methi Dana in a glass of water the next morning boiled that water with soaked seeds for 8-10 min & then drink that water & use seeds in preparation of vegetable…
It also helps in joints pain, Arthritis, mensural pain, weight loss
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Dt Shweta Arora Mandal
Sr Diet consultant
Contact no: 9871699981

Health benefits of wheat bran

1. Health Benefits Bran is rich in fiber..1 Tsp of bran gives 6% of daily requirement of insoluble fiber.
2. Bran can help to alleviate constipation.
3. Bran lowers the risk of cancer( colon, breast).
4. Bran lowers the cholesterol level, taking 3-4 tsp of bran daily lowers the risk of cardiovascular disease & heart Diseases.
5. It is a good source of protein, 1 cup ( 100 gms) of bran gives 16 gms protein with essential amino acids.
6. Helps in weight loss consuming bran will full fill satiety value.
7. It contains high magnesium, which is good for nerve function, muscles, bones, regulates heartbeat, helps in PMS.
8. Bran prevents Diabetes ( type 2).
9. Bran is rich in folate.
Note while taking bran we should increase fluid intake, water.
Dt Shweta Arora Mandal
Contact no: 9871699981

Dietary Guidelines During Pregnancy (Antenatal Care)

Pregnancy is a period of physiological stress for a woman as she is nurturing a growing fetus, Some changes occur in a mother’s body which influences the need for nutrients.

A well-balanced diet is more important in pregnancy since a mother’s diet has to meet the unborn baby’s needs as well as the maternal requirements.

Good Nutrition is also that component of a healthy lifestyle & healthy baby.

Eating a well-balanced diet during pregnancy is critical to ensure that the mother is meeting the demands of her changing body & growing baby.

In addition, many of the common complications experienced during pregnancy such as morning sickness, constipation, nausea, leg cramps, fatigue can be addressed through pregnancy.

Important Steps for Healthy Pregnancy Includes:

1. Eating a well-balanced diet.
2. Gaining appropriate weight.
3. Enjoying light regular Physical activity.
4. Take Proper Vitamins, Minerals, and Protein Supplements as advice by Doctor.
5. Avoiding alcohol, Tobacco, Cigrate.

First Trim:

Period of Rapid cell-division and organ development Nutrients required protein, folic acid, vitamin B12, Zinc.

Second & Third Trim:

It is especially for the growth & development of a fetus, Nutrients required Iron, Calcium, Protein, Magnesium, Vitamin B, Omega 3 Fatty Acid, DHA.

Furthermore, During Pregnancy body require additional 350 or extra calories/ day to meet the additional need for protein (78 gm/Day), calcium (1200 mg/ Day), fat (30gm/day), Iron (35 mg/day), Vitamin D, folic acid, zinc, vitamin b12.

Food to be followed:

• Starchy carbohydrates: such as whole grains, pieces of bread, cereals potatoes, whole wheat, rice, pasta, sweet potatoes etc. minimum serving 6 or more from the group.
• Fruits & Vegetables: All seasonal fruits & Vegetables are allowed, minimum serving 3 from fruits, 2-3 from vegetables.
• Dairy Products: includes milk, cheese, paneer, yogurt, milk-based desserts, buttermilk etc. minimum serving 3-4 from this group.
• Protein products: includes meat, poultry, fish, egg, legumes, nuts, minimum serving 3-4.
• Fats & oils: they are needed in small amounts (3-4 tsp/Day)
• Sources of calcium: milk & its products, ragi, nuts, green leafy veg, soybeans, fish, sesame seeds etc.
• Sources of Iron: rice flakes, dates, jaggery, green leafy vegetable, egg, fish, chicken, meat, beetroot, carrot, chana, lobhia etc.
• Types of Folic acid: Green Leafy vegetables, lentils, fruits, whole grains.

Foods to be avoided:

• Excessive caffeine
• Alcohol
• Raw sprouts
• Raw meat
• Uncooked eggs
• Smoked fish
• Papaya (unripened)
• Pineapple
• Chiku (Sapota)

Choosing Healthier Substitution:

• Small & Frequents meals are more preferable.
• Cravings for cola drinks can be substituted with fresh juices or lemonade
• Craving for biscuits & cakes can be substitute with low sugar/Low-fat biscuits.
• Cravings for ice cream can be substitute with freeze yogurt, Custard.

How to deal with Aversions During Pregnancy:

• Small & frequents meals are more preferable
• Avoid gas formers
• Avoid heavy & Spicy foods
• Take sugary biscuits early morning
• Use ginger in any form.

A healthy recipe for craving food:

• Fruit Cream
• Sprout salad, Bhel Puri, Chana Chaat.
• Vegetable & moong dal cheela, Suji Cheela.
• Missi Roti
• Fruit Punch
• Vegetable idle, dosa, utpam, Dhokla.

Dt. Shweta Arora Mandal 
Senior Diet Consultant. 
For Appointment 
Contact No. 9871699981 
Timing Between 11:00am -2:30 pm & 4:00 pm to 6:00 pm

Diet for Diabetic Patients

Health problems associated with being overweight

Health problems

There are many health problems that can affect an overweight young person including:
Asthma
Arthritis
Deformity of the lower legs (Blount’s disease)
Sleep apnoea (a person temporarily stops breathing during sleep)
High blood pressure
Fatty liver
Polycystic ovary syndrome (PCOS) where cysts form in the ovaries
Menstrual (period) problems
Insulin resistance meaning that the body becomes resistant to insulin, the hormone that controls the amount of sugar in the blood.
Type 2 diabetes
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Here are some guidelines for healthy eating in Diabetes

Enjoy having regular meals, starting with breakfast first, then lunch and dinner. Space meals no more than 2.5 hours apart.
Eat a variety of foods in each meal, including healthy fats, lean meats or proteins, whole grains, and low-fat dairy.
Choose fiber-rich foods such as fruits, vegetables, and whole grains as much as possible, like oats meal, quinoa, Dalia, whole wheat, bran
Explore alternatives to meat such as lentils, beans or tofu.
Choose calorie-free liquids such as unsweetened tea, coffee, soups.
For any query contact on  9871699981

PCOS ( polycystic ovary syndrome)

It is the Most common condition of hormonal disorders that may cause infrequent mensural periods.
It causes women’s to suffer from various problems like excessive Hair growth in face, body, that may lead to Diabetes & heart Diseases if not treated.

A DIET FOR PCOS:

1. High Fiber Diet ( whole grains, lentils, beans, broccoli, nuts, seeds etc).
2. Consume lean protein ( tofu, fish, chicken, lentils ).
3. Eat food that reduces inflammation like tomatoes, spinach, almonds, walnuts, olive oil, fish, grains etc.
4. Consume omega 3 fatty acids like fish, almonds, walnuts, olive oils, seeds, nuts, avocados etc.
5. Low glycemic food like whole grains, lean protein, healthy fat, low carbs fruits & veg.

AVOID:

1. Processed food.
2. Full cream milk & its products.
3. Simple & Refined carbohydrates.
4. Fatty food.
5. Caffeine & alcohol.
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Dt. Shweta Arora Mandal                                                                                                                                                                                             

Contact No.  9871699981

Cosmetic Nutrition for skin concern Acne

Cosmetic Nutrition

1. Eat Pumpkin seeds, chickpeas, lentils, as it contains zinc a naturally anti-inflammatory mineral that inhabits the growth of acne-causing bacteria.
2. Drink plenty of water. ( 3-4 liter/ day)
3. Cucumber act as a Natural Toner for your skin.& has cooling effect & hydrate skin.
3. Eat citrus fruits like Lemon, orange, Amla etc contain vitamin c that is good for skin.
4. Green leafy veg is rich in fiber, & antioxidant can clear the oil from the skin.
5. Food rich in omega 3 fatty acids ( walnuts, almonds etc)
6. Coconut water is good for skin that rehydrates your skin.
7. Eat lentils & pulses that are high in fiber clear the toxins from the skin.
AVOID:
1. Coffee & other caffeinated products.
2. Avoid spicy & oily food.
3. Avoid junk food.
4. Avoid pickles.

COSMETIC CONCERN DIET

Healthy skin needs food that helps to clear, glowing skin, healthy skin needs hydration.
Omega 3 fatty acids & vitamin B is needed for collagen production & several trace minerals for cell repair& protection.
Dark chocolates ( rich in flavonoids) & antioxidants that protects the skin from UV damage.., turmeric is also good for skin as it promotes the elastin & collagen which gives firmness to the skin., walnuts, seafood are rich in vitamin A, omega 3 fatty acids, selenium, zinc, protein, vitamin D which all help to create collagen & retain moisture., Garlic protects the skin from bacterial & viral infection.,cabbage, broccoli, cauliflower helps in removing toxins from the skin., sweet potatoes, carrot, pumpkin is rich in beta-carotene that controls the oil produced by sebaceous glands…
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Regards

Dt. Shweta Arora Mandal
For any query contact on  9871699981.