Tag: nutritionist

Nutrition guidelines to follow this Ramadan

✅ Hydration is key. Have sips of water while opening fast and further consume 2-3glasses water every hour from iftar time to cover 1-1.5litres, include fruits and vegetables with high water content like cucumber, watermelon,orange, spinach, tomato,lettuce, pineapple and strawberry

✅Avoid caffeinated drinks like chai or coffee or sodas as they increase urination and also increases thirst

✅Consume foods less in sodium and consume foods rich in potassium like banana, yoghurt/dahi,milk, unsalted pistachios in sehri as it suppresses thirst

✅Eat a well balanced meal including all food groups like cereals, pulses, fruits and vegetables, milk and milk products, meat and meat products and fats 

✅Complex carbohydrates like wheat,rice,oats are rich in energy and can sustain longer 

✅Never feast in iftar this may make you skip sehri which is a wrong practice

✅Never break your fast with fried foods they may contain trans fat which might cause digestive issues or bloating

✅Include fruits and vegetables in both sehri and iftar 

✅Chew your food well and do this slowly to increase digestion and to avoid unhealthy weight gain 

✅Avoid deep frying method of cooking and avoid over consumption of oil, instead opt for pan fry/shallow fry, grilling, baking or steaming

DIABETIC DIET

A diabetic patient is tired of hearing advice’s to avoid sweets and so many other foods that are simply fascinating. Let’s make it easier for them to have the food they desire occasionally. But follow the tips below for a good maintenance of your blood sugar levels.

Lets practice good food with good fitness

Lets live a stress free happy life

saba fathima
picture credits: dan gold from unsplash

BASIC STEPS TO FOLLOW:

  • Proper diet patterns needs to be followed, no irregular food timings, sleep patterns. Do not consume outside food often and strictly avoid fried foods and bakery products often.
  • There should be seven meal timings in a day’s menu. NO long intervals should be given between meals this can shoot the glucose levels. Small frequent meals are essential- Early morning, breakfast, mid-morning, lunch, evening snacks, dinner, bed-time.
  • To have a proper balance of all the nutrients, for eg. Your lunch should have inclusion of carbohydrates, pulses, vegetables, diary and very little fat
  • Consumption of meat products regularly is not advisable as there will be fluctuation in the lipid profile especially the bad cholesterol
  • Fruits can be consumed except for banana, mango, custard apple, sapota/chiku. Seasonal fruits should be promoted.
  • Try using different millets and cereals in diet to have a variety and to avoid repetition

SAMPLE MEAL PLAN:

Any one food should be selected from breakfast, mid-morning, evening. This is to just give you an idea how the planning should be done to have a variation. Different menu can be planned accordingly.

EARLY MORNING: ragi malt/ milk

BREAKFAST: bajra idli/ wheat dosa/ jowar chappathi/ urad dhal chutney

MID-MORNING: fruit salad with yoghurt/ almond/ oats porridge

LUNCH: rice/ dhal/ curd/ vegetable stir fry/ chappathi/ spinach

EVENING SNACKS: sprouts/ chickpea salad/ steamed corn

DINNER: quinoa with steamed broccoli/ poached egg

BED-TIME: fat free milk