dietitian_fajar24

18/07/2024

Be mindful of your eating when you lose or gain weight!

Manage all food groups in a single plate.

For weight gain, when you do gym then follow this pattern you'll see results better.

But know that every physique is different, every body type needs different calories, and a number of meals. Don't just rely on the regular sample menu.

Consult with for further queries and diet plan detail.

26/03/2024

Looking to lose weight in a healthy way? Here are 5 tips to get you started:

1- Cut out processed foods and focus on complex carbs: Processed foods are often high in calories, unhealthy fats, and added sugar. Complex carbs, such as whole grains, are a good source of fiber, which can help you feel full and satisfied.
*Eat 6-7 serving

2- Eat more protein: Protein can help you build muscle and burn calories. Aim to include a lean protein source, such as fish, chicken, or beans, at every meal.
*3- 4 serving or oz

3- Eat plenty of fruits and vegetables: Fruits and vegetables are low in calories and high in nutrients, including fiber, vitamins, and minerals. They're a great way to add bulk to your meals and help you feel full.
* 2-3 serving of fresh fruits
*4-5 serving of vegetables (2 serving green vegetables)

4- Drink plenty of water: Water is essential for overall health, and it can also help you feel full. Aim to drink eight glasses of water per day.
*At least drink 8 glass of water( if you don't have any chronic issue)

5- Avoid sugary drinks: Sugary drinks are a major source of empty calories. Stick to water, unsweetened tea, or black coffee.

These are just a few tips to help you get started on your weight loss journey. Remember, it's important to talk to your doctor before making any major changes to your diet or exercise routine.

Follow for more healthy tips!
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17/08/2023

Sesame seeds (Til):

Sesame seeds are a non-dairy source of calcium. Calcium is an important nutrient for breastfeeding mums. It is important for your baby’s development as well as your own health. Perhaps this is why it’s an age-old ingredient in breastfeeding mums’ diets.

You can try til ke ladoos and use black sesame seeds in foods like pooris, khichri, biryani and lentil dishes. Some also prefer to use white sesame seeds in gajak or revdi.

Cumin seeds (Jeera):

As well as stimulating milk supply, cumin seeds are said to improve digestion and provide relief from constipation, acidity and bloating. Cumin seeds are an integral part of many Indian dishes and are a source of calcium and riboflavin (a B vitamin).

Fenugreek seeds (Methi):

Methi seeds have been used for generations around the world to increase breastmilk supply. There is a small amount of research to back this ancient belief, but not enough to be sure that they are effective at this.
Fenugreek seeds are a source of healthy vitamins that are good for lactating mums such as omega-3 fats. Omega-3 fats are important for your baby’s brain development. Fenugreek leaves (methi ka saag) are rich in betacarotene, B vitamins, iron and calcium.

Fennel Seeds (Saunf):

Fennel seeds are another traditional remedy for increasing milk supply. They are also given to new mums to help prevent gas and colic in their baby. The logic is that since fennel seeds are used by adults to ease tummy upsets and aid digestion, the benefits of fennel can be passed to a baby through the breastmilk. There is no research to back either of these beliefs but many mums feel that fennel seeds have helped them or their baby.

Carom Seeds (ajwain):
Carom seeds(Ajawain) They increase milk production and eat ajwain in vegetable tadaka or in paratha. Cumin seeds(jeera)

04/03/2023