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Café Nutrition

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Café Nutrition

A good diet is your investment with returns... Packages are customized and result oriented.

Special Focus on :
Sports Nutrition for Peak Athletic Performance
Weight Loss and Management
Child Nutrition for Optimal Growth and Development

Diet plans are made using cutting edge nutrition planning tools. Scheduled follow - ups, diet accountability and progress monitoring are great value - adds. Connect with us at the following numbers -
Arati - 98207 37677
Sangeeta - 99300 74447

02/08/2026

🌧️ Monsoon brings cooler weather… but it also brings a higher risk of food poisoning. 🤒🍽️

Did you know that some everyday kitchen habits can make your food unsafe during the rainy season?

Swipe through to learn the 5 common mistakes that increase the risk of bacterial growth—and the simple changes that can help keep your family safe. 👉

✅ Don’t leave cooked food out for too long
♨️ Avoid reheating food multiple times
🍉 Be careful with pre-cut fruits
🥛 Store dairy at the right temperature
🥬 Wash fresh produce thoroughly & don’t keep leftovers for too many days

Small kitchen habits can make a big difference to your health. 💙

📌 Save this post for the rainy season.
📤 Share it with someone who loves cooking or meal prepping.
💬 Which of these habits surprised you the most? Tell us in the comments!

31/07/2026

Giving up eggs and chicken this Shravan?!
Don't let your protein disappear from your plate!

One of the biggest nutrition mistakes I see every Shravan is people removing eggs, chicken, fish, or other non-vegetarian foods from their diet without replacing the protein. The result? Meals become heavier on rice, potatoes, sabudana, fried vrat snacks and carbohydrates, while protein quietly disappears.

Your protein requirement doesn't change during Shravan. Only your protein source changes.

On regular vegetarian days, include protein-rich foods like:
🥣 Dal & legumes
🫘 Beans
🌱 Soy & tofu
🧀 Paneer
🥛 Curd & milk

Some commonly accepted protein-rich options during vrat include:
✔️ Milk & milk products
✔️ Nuts & seeds
✔️ Makhana
✔️ Rajgira (Amaranth)
✔️ Kuttu (Buckwheat)
✔️ Singhara (Water Chestnut Flour)

What truly matters is:
✅ Your overall weekly protein intake
✅ Strength training
✅ Quality sleep
✅ Consistency

Shravan doesn't have to be a choice between faith and fitness. Respect your traditions. Replace your protein intelligently. Keep your meals balanced.

📩 DM "VRAT" to get a personalized Vrat Diet Plan from Cafe Nutrition.

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29/07/2026

Is rice really the reason you're gaining weight?

The answer is NO ❌

Weight gain happens because of a calorie surplus, not because of rice itself.

Here's how to enjoy rice guilt-free:
✅ Pair it with protein
🥗 Add plenty of vegetables
❄️ Cool & reheat when possible
🍽️ Watch your portions

Stop fearing rice. Start building balanced meals ❤️

📌 Save this post & share it with someone who still thinks rice causes weight gain.

[ Rice, Weight Loss, Healthy Eating, Balanced Diet, Nutrition Tips, Dietitian, Indian Diet, Rice Myth, Healthy Lifestyle, Mumbai Dietitian, Fat Loss, Healthy Food, Nutrition Coach, Weight Loss Journey ]

27/07/2026

When the monsoon arrives, suddenly every warm drink is called an "immunity booster."

But is every popular monsoon drink actually good for your health?

As a dietitian, I decided to rate some of the most popular monsoon drinks based on what really matters:
✔️ Nutrition
✔️ Added sugar
✔️ Digestive comfort
✔️ Safe preparation

Here's how they scored...

✨ Lemon Honey Water – 7/10
Hydrating? ✅ Yes.
Detox drink? ❌ No.
Remember, honey is still a form of added sugar, so moderation is key.

✨ Sattu Water – 8/10
A great source of protein and fibre that keeps you fuller for longer. Just remember, it isn't a hot drink if that's what you're looking for during the rainy season.

✨ Masala Chaas – 8.5/10
A nourishing fermented drink that's great for gut health and contributes to your daily dairy intake. Always make it fresh, refrigerate it properly, and go easy on the salt.

✨ Haldi Doodh – 9.5/10
Turmeric has beneficial compounds that support overall health, and adding a pinch of black pepper helps improve the absorption of curcumin. But remember, it's a comforting drink—not a magic cure.

✨ Ginger Chai – 10/10
My personal favourite! A warm, comforting drink that's wonderful during the monsoon. Keep it unsweetened to enjoy the benefits without unnecessary added sugar.

✨ The takeaway?
There isn't one "perfect" immunity drink. A balanced diet, adequate sleep, regular exercise, stress management, and good hygiene all play a much bigger role in supporting your immune system than any single beverage.

📌 Save this reel for the next rainy day or Share it with someone who believes every warm drink is an immunity booster!

[ Monsoon Drinks, Healthy Drinks, Immunity Tips, Monsoon Health, Healthy Eating, Healthy Aging, Muscle Health, Muscle Loss, Protein Rich Diet, High Protein Meals, Healthy Eating, Balanced Diet, Nutrition Tips, Women's Health, Strength Training, Vegetarian Protein ]

25/07/2026

When the monsoon arrives, suddenly every warm drink is called an "immunity booster."

But is every popular monsoon drink actually good for your health?

As a dietitian, I decided to rate some of the most popular monsoon drinks based on what really matters:
✔️ Nutrition
✔️ Added sugar
✔️ Digestive comfort
✔️ Safe preparation

Here's how they scored...

✨ Lemon Honey Water – 7/10
Hydrating? ✅ Yes.
Detox drink? ❌ No.
Remember, honey is still a form of added sugar, so moderation is key.

✨ Sattu Water – 8/10
A great source of protein and fibre that keeps you fuller for longer. Just remember, it isn't a hot drink if that's what you're looking for during the rainy season.

✨ Masala Chaas – 8.5/10
A nourishing fermented drink that's great for gut health and contributes to your daily dairy intake. Always make it fresh, refrigerate it properly, and go easy on the salt.

✨ Haldi Doodh – 9.5/10
Turmeric has beneficial compounds that support overall health, and adding a pinch of black pepper helps improve the absorption of curcumin. But remember, it's a comforting drink—not a magic cure.

✨ Ginger Chai – 10/10
My personal favourite! A warm, comforting drink that's wonderful during the monsoon. Keep it unsweetened to enjoy the benefits without unnecessary added sugar.

✨ The takeaway?
There isn't one "perfect" immunity drink. A balanced diet, adequate sleep, regular exercise, stress management, and good hygiene all play a much bigger role in supporting your immune system than any single beverage.

📌 Save this reel for the next rainy day or Share it with someone who believes every warm drink is an immunity booster!

[ Healthy Office Snacks, Office Snacks, Healthy Snacking ideas, Healthy Eating, Healthy Aging, Muscle Health, Muscle Loss, Protein Rich Diet, High Protein Meals, Healthy Eating, Balanced Diet, Nutrition Tips, Women's Health, Strength Training, Vegetarian Protein ]

22/07/2026

Protein After 35 Changes Everything! !!

Think you're getting enough protein because you had a bowl of poha, a little curd, a handful of nuts or a katori of dal? Think again.

As women cross the age of 35, maintaining muscle becomes increasingly important for strength, metabolism, bone health, energy levels, hormonal health and healthy aging. In fact, adults naturally lose 3–8% of their muscle mass every decade after the age of 30, and this decline can accelerate during perimenopause and menopause.

The good news? You don't need to live on protein shakes or expensive supplements.

✅ Focus on quality protein at every meal.
✅ Aim for around 25g of protein per meal to help support muscle protein synthesis.
✅ Make simple upgrades to your everyday meals:
🥚 Add eggs to your breakfast.
🥣 Pair poha with thick curd, paneer or tofu.
🍛 Turn your dal into the hero of your meal instead of just a side dish.
🫘 Include rajma, chole, soybeans, lentils and other beans regularly.
🐟 Add fish or chicken if you eat non-vegetarian foods.

Remember, protein isn't just for people who go to the gym. It's one of the most important nutrients for staying active, maintaining muscle, supporting healthy metabolism and living independently as you age.

Small changes today can make a big difference to your health tomorrow.

Save this reel for your next grocery list or share it with the women in your family

[ Protein After 35 , Protein For Women, Women Over 35, Healthy Aging, Perimenopause, Menopause Nutrition, Muscle Health, Muscle Loss, Protein Rich Diet, High Protein Meals, Healthy Eating, Balanced Diet, Nutrition Tips, Women's Health, Strength Training, Vegetarian Protein ]

20/07/2026

Does skipping breakfast help you lose weight? The answer is 👉 NO

Skipping breakfast may seem like a smart weight loss strategy, but it can actually slow your progress.

Here's why:
✨ May slow your metabolism and calorie burn.
✨ Can trigger sugar cravings and unhealthy snacking.
✨ Often leads to overeating later in the day.

Instead, start your morning with a... high-protein, high-fibre breakfast to support fat loss, stable blood sugar, better energy and long-lasting fullness.

Sustainable weight loss isn't about skipping meals it's about fuelling your body the right way.

⚡Save this post for your next weight loss journey & Share it with someone who skips breakfast.

[ Weight Loss, Fat Loss, Healthy Breakfast, Protein Breakfast, High Protein, Weight Loss Tips, Healthy Eating, gut health, metabolic health, blood sugar balance, protein intake, fiber intake, cortisol levels, chronic inflammation, healthy lifestyle habits, strength training benefits, sleep and inflammation, stress, Dietitian, Food Cravings]

17/07/2026

💧 ORS, Electrolyte Water, Sports Drink… Which One Should You Choose? 🤔

They may all promise hydration, but they're not meant for the same purpose.

✅ ORS → Best for diarrhoea, vomiting, or dehydration caused by fluid loss.
✅ Electrolyte Drinks → Help replace minerals lost through heat and everyday sweating.
✅ Sports Drinks → Ideal for prolonged, high-intensity exercise, as they provide both electrolytes and carbohydrates** for hydration and energy.

💡 Just thirsty after a normal day? Plain water is usually all you need.

Remember, coconut water, juice, electrolyte water, and sports drinks cannot replace ORS during diarrhoea. The right drink depends on what your body has lost—not what the label claims.

❤️ Save this post for the next time you're confused in the drinks aisle.
📤 Share it with someone who thinks every hydration drink is the same.
📲 Follow Cafe Nutrition for science-backed nutrition tips that help you make smarter health choices.

[ Hydration, Sports Drink, Sports Nutrition, Hydration Tips, Dehydration, Weight Loss Tips, Fat Loss Journey, Healthy Eating, gut health, metabolic health, blood sugar balance, protein intake, fiber intake, cortisol levels, chronic inflammation, healthy lifestyle habits, strength training benefits, sleep and inflammation, stress, Dietitian, Food Cravings]

14/07/2026

💪 Which Dal Has the Most Protein?

If you're looking to increase your protein intake naturally, your everyday dal can help!

🏆 Urad Dal (Black Gram) ranks highest with 25g protein per 100g (raw), followed closely by:
✔️ Moong Dal – ~24g
✔️ Masoor Dal – ~24g
✔️ Chana Dal – ~22g
✔️ Toor Dal – ~22g

✨ Nutrition Tip: Pair your dal with rice or roti to create a better-balanced plant protein meal and support muscle health, energy and overall wellness.

Remember, every dal offers unique benefits. From protein and fiber to iron, folate and essential nutrients. Variety is the key to a healthy diet!

Which dal is cooked most often at your home? Tell us in the comments!

Save this post for your next grocery run and share it with someone looking for healthy vegetarian protein sources.

11/07/2026

Finished dinner... but still craving something sweet?

You're not alone! That "Kuch meetha ho jaaye" feeling isn't always about hunger. It's often your brain's reward system asking for a dopamine hit.

The good news? You don't have to give up desserts completely.

✨ Instead:-
✔️ Enjoy sweets mindfully, not mindlessly.
✔️ Wait 10 minutes after your meal before reaching for dessert.
✔️ Plan your favourite sweet instead of fighting the craving all day.

Remember, there's a difference between hunger and cravings. Understanding your body is the first step to building healthier eating habits.

📌 Save this reel for the next time your brain says, "Kuch meetha ho jaaye!" and share it with someone who has a sweet tooth.

Follow Cafe Nutrition for science-backed nutrition tips, healthy eating advice, weight management, mindful eating, sugar cravings, gut health, and sustainable lifestyle habits.

[ Sweet Cravings, Healthy Ageing, Weight Loss Tips, Fat Loss Journey, Healthy Eating, gut health, metabolic health, blood sugar balance, protein intake, fiber intake, cortisol levels, chronic inflammation, healthy lifestyle habits, strength training benefits, sleep and inflammation, stress, Dietitian, Food Cravings]

Address

CLINIC: Hamilton Court, Tagore Road, Santacruz West. OFFICE: 312, Solitaire Corporate Park, Andheri East
Mumbai
400054

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+918369891465

Website

http://cafenutrition.com/

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