Inamdar Hospital

Dietician

FIVE FIGHTING PILLAR – TO BOOST IMMUNITY FOR CORONA VIRUS COVID-19

[vc_row][vc_column][vc_single_image image=”4067″ img_size=”full” alignment=”center” label=””][vc_column_text]With corona virus Covid-19, we are much talking about staying as safe and healthy as possible. While washing your hands, keeping a safe distance from others etc may all be the steps to reduce the risk. Incorporating specific foods into the diet may strengthen a person’s immune response & helps in fighting with viral infections. 1) Protein: Protein play important role of immunity booster. In every meal you must include right quality & quantity of protein. Nonveg protein in the form of boiled egg, chicken soup/ boiled or grilled chicken to get complete amino acids which boosts the immunity. If you are a vegetarian include rajmah , soyabean , black beans or dal. 2) Spices: Choose one immunity booster for every meal from your culinary cabinet. Include cinnamon, cloves, black pepper, cumin seeds, turmeric, ajwain etc 3) Vitamin C & A: Detoxify your liver with freshly prepared homemade detox drink. Include vitamin C & A rich fruits & veggies. 4) Omega 3 fatty acids: Include good immunity booster sources of omega -3 fatty acids, vitamins & antioxidants. Flax seeds, Sunflower seeds, sesame seeds, almonds, walnuts, pistachios. Fish like Mackeral, Salmon & Tunna. 5) Reduce Your Stress: Keep your stress level down as stress can certainly hurt your immune system & turn off the cells which boost your immunity. Do not panic try to minimize your stress by dhikr, yoga, meditation.etc .Do low & moderate intensity exercises which naturally lowers your stress hormone & helps to boost the immunity. RD Shahenaz Shaikh Clinical Nutritionist & Registered Dietician Inamdar Multispeciality Hospital[/vc_column_text][/vc_column][/vc_row]

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Quarantine Diet Plan

[vc_row][vc_column][vc_single_image image=”4086″ img_size=”800*450″ alignment=”center”][vc_table vc_table_theme=”classic_pink” el_class=”desktabl”],Sunday,Monday,Tuesday,Wednesday,Thursday,Friday,Saturday|[b]Morning%20%E2%80%93%207.00%20AM,Amla%20juice,Lemon%20%2B%20Ginger%20%2B%20Cinnamon,Orange%20juice,Beet%20%2B%20Cloves%20juice,Mint%2B%20Honey%20%2BLemon,Kale%20juice,Spinach%20%2BGarlic%20smoothie|[b]Breakfast%208%3A00am,Almonds%20%2FEgg%20%2B%20Poha,Cashews%2FEgg%20%2B%20Oats%20dosa,Paneer%2FEgg%20%2B%20Paratha%20dosa,Walnuts%2FEgg%20%2B%20Upma,Pistachio%2FEgg%0A%2B%20Idli,Cashews%2FEgg%0A%2B%20Daliya,Paneer%2FEgg%20%2B%20Paratha|[b]Mid%20Morning%0A11%3A00am,Orange,Papaya,Sweet%20lime,Pomegranate,Pineapple,Orange,Papaya|[b]Lunch%0A2%3A00pm,Dal%2Fchicken%0AParatha%20with%20flax%20seed%20chutney,Rajmah%20%2FFish%0ARice,Dal%2FChicken%0AJowar%20bhakari%20with%20garlic%20chutney,Dal%2FPaneer%0ARagi%20bhakari,Mataki%20%2F%20Chicken%20%2B%20paratha,Black%20chana%2F%20Fish%0ARice,Dal%2FChicken%0AJowar%20bhakari%20wit%20garlic%20chutney|[b]Evening%0A5%3A00pm,Makhana%20%2B%20Green%20tea,Soya%20puffs%20%2B%20Lemon%20tea,Peanuts%2B%20Ginger%20tea,Peanuts%2B%20Ginger%20tea,Dhokla%2B%0AMint%20tea,Roasted%20chana%2B%20Green%20tea,Ragi%20puffs%20Gginger%20tea|[b]Dinner%0A7%3A00pm,Mix%20dal%20chilla%20%2Bcurd,Moong%20dal%20khichadi%2B%20sunflower%20seed%2Bgalic%20chutney,Ragi%20dosa%20%2B%20mint%20chutney,Dal%2B%20jeera%20rice%20%2B%20ghee%201%20tsp,Dal%2B%20Beet%20paratha,Mix%20veg%20cutlet%2B%20Curd,White%20rice%20%2B%20dal%20%2B%20ghee%201%20tsp|[b]Bed%20Time,Milk%20%2B%20haldi%20%2B%20raisins,Milk%20%2B%20haldi%20%2B%20dates,Milk%20%2B%20haldi%20%2B%20dry%20anjeer,Milk%20%2B%20haldi%20%2B%20raisins,Milk%20%2B%20haldi%20%2B%20dates,Milk%20%2B%20haldi%20%2B%20dry%20anjeer,Milk%20%2B%20haldi%20%2B%20raisins[/vc_table][vc_single_image image=”4107″ img_size=”full” alignment=”center” onclick=”link_image” el_class=”tadesi” label=””][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]RD SHAHENAZ SHAIKH CLINICAL NUTRITIONIST & REGISTERED DIETICIAN INAMDAR MULTISPECIALITY HOSPITAL[/vc_column_text][/vc_column][/vc_row]

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GLOWING SKIN IN THIS WINTER

[vc_row][vc_column][vc_custom_heading text=”FIVE FRUITS FOR GLOWING SKIN IN THIS WINTER ” font_container=”tag:h2|text_align:center|color:%238224e3″ use_theme_fonts=”yes”][vc_column_text] 1) Oranges Rich in vitamin C, calcium, fiber. Helps to give glow to your skin. Take whole fruit or glass of orange juice without sugar.   2) Pomegranate Acts as a skin tightening agent. Decrease fine lines & wrinkles. Slows down aging.   3) Guava A load of lycopene, carotene an antioxidant that protects the skin from free radical damage during winter.   4) Papaya Fruit having skin repairing & tightening agent. Papaya is rich in papaine, vitamin C & vitamin A. Feed your stomach with goodness of papaya for getting glowing & healthy skin.   5) Apple An apple a day to boost your immunity, to avoid skin infections & get supple, shiny skin. [/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_empty_space][vc_column_text] Dt. Shahenaz Shaikh Clinical Nutritionist & Reg. Dietician Inamdar Multi specialty Hospital [/vc_column_text][/vc_column][/vc_row]

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[vc_row][vc_column][vc_custom_heading text=”Five Healthy Tips For Diwali” font_container=”tag:h1|text_align:center|color:%231e73be” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] 1) Control on your S-O-S (Salt-Oil- Suagr )- In festival season your meal like faral or sweets should be home made & maximum 20-25 % of your daily routine meal for a day. 2) Increase the intake of citrus fruits Citrus fruits act as antidote for bad cholesterol, excess saturated fats, sugar & salt which come by sweets & namkeen. 3) Favorite food/sweets First take your daily healthy meal then consume your favorite food in a set portion. Do not overeat it, because your digestive system need to work hard to get it out of the body. 4) Stay hydrated Don’t forget to keep yourself well hydrated, water helps in flush out toxins from your body & prevent overeating. 5) Do some exercise / Burn some extra calories Keep yourself fit & energetic to enjoy the festival. Dt. Shahenaz Shaikh Clinical Nutritionist & Registered Dietician Inamdar Multispeciality Hospital[/vc_column_text][/vc_column][/vc_row]

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Seven Super Foods For Navratri

Fasting has been a part of holistic religious practices since ancient times. Nutritious food in fasting period establishes harmonious coordination between body, mind & soul. During fasting it is important to take care of nutrition with hydration to stay healthy & energetic. 1) Sago (Sabudana) – Sago is an excellent source of carbohydrates & provides good energy. Easy for digestion. Along with protein like milk (kheer), peanut & veggies (khichadi) improve its nutrition quality. 2) Varaiche tandul (Bhagar/Sama rice) – Sama rice gives satiety & fullness with good nutrient. It is high in fiber & low in sugar as compare to rice. Suitable to diabetics also. Sama rice is a gluten free grain with balanced carbohydrates, protein, fats, vitamins & minerals. Excellent source of nutrient during fasting. 3) Makhana (Lotus seeds) – Phool makahana are high in protein & carbohydrates which gives satiety, subsides hunger pangs & quenches thirst. Good source of magnesium as well as very low in fat & sodium. 4) Kuttu (Buckwhaeat) -Kuttu rich in all essential nutrients. Helps to provides sustainable energy for whole day. Presence of all essential nutrients in it makes us crave less while fasting. 5) Shinghara (Water Chest Nut) – Feast your fast with singhare ka dosa / idli with veggies. With all nutrients it provides alkalinity to the body. Reduces stress from body. 6) Rajgeera(Amranth)- Rajgeera is a power house of nutrient. It contains all essential amino acids, calcium fat soluble vitamin as well as water soluble vitamin. Complete source of nutrition during fasting. 7) Fruits – Fruits gives energy with fullness & satiety for longer periods. They are rich in phyto-nutrients which stay you healthy & glowing in festive season. Fruits like banana, papaya, watermelon are good source of nutrients & keeps hydration in body. Dt Shahenaz shaikh Inamdar multispeciality Hospital

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WEIGHT MANAGEMENT IN RAMDAN

Ramadan is a special time of worship for Muslims. The thirty day period of fasting can be challenging with weight loss & fat loss goals. But it is very possible to complete the holy month fasting with progressive results towards fat loss & weight loss goals. Key for achievement in goals is proper planning & right guidance on diet & exercise. Calories-After a full day of fast your hunger hormones (ghrelin) will be very high there will be more chances of intake of foods which is having great taste but loaded with lots of calories & carbohydrates & this one is more harmful to your weight loss & fat loss goals. To achieve weight loss goal we need to take calorie deficit diet on weekly basis with cheat meal at weekends. But during Ramadan fasting, the whole schedule is changed need a proper distribution of calories into your eating window between Iftar & Suhur. Control on portion size & quality of food also matters. Eating out is very common in Ramadan as Iftar party, social occasion at restaurant or eating outside food. But, who knows how many hidden calories are in the so-called “healthy foods” you will get at your favourite restaurant or outside food? So it is advisable to see the menu & decide which one is best fit to your weight loss & fat loss diet plan. Protein-Always consider protein as a base to your meal. Include quality protein in each & every meal. Protein play vital role in satiety, it will keep you feeling fuller for longer period in fasting.  During Ramadan fasting sufficient amount of protein is require to maintain muscle mass & healthy body composition. If you are training heard, protein requirement will be high Include egg white, chicken, fish, whole pulses, paneer, tofu & yogurt. Carbohydrates– Good quality of CHO like quinoa, brown rice, whole wheat & oats give satiety & support the weight loss goals. After workout (in last meal) inclusion of quality of carbohydrates helps to production of serotonin in brain which require for better sleep & reduce the stress, can occur on body due to hours of fasting. Fats– Fats have a bad reputation with obesity but it plays vital role in healthy diet & weight loss goal. Use monounsaturated & polyunsaturated fats in the form of peanut butter, avocado, walnuts, oily & fatty fish & flaxseed. Avoid saturated & trans- fat as they are pro inflammatory. Keep yourself well hydrated in between iftar & suhur, water helps to get rid of toxins. Not getting adequate water also affect your muscle protein synthesis. Vegetables having high fibre content give satiety & fullness you can stay off craving & hunger for longer periods it reduces extra calories intake. Veggies are also loaded with vitamins, phytonutrients & antioxidants. So include high volume, low calorie, nutrient dense veggies in weight loss & fat loss goals. Avoid excess intake of salt in suhur, excess intake will feel you more thirsty in whole day. Have a light & balanced iftar. Avoid sugary drinks, deep fried fatty food, replace it with 2-3 dates & protein rich soups & salads. Modify your cooking habits with baking, roasting, steaming, using herbs, spices & veggies to give taste to your food without adding calories. Fasting is not excused for us to doing nothing & sleeping the whole day. Stay active in a day & do some vigorous activity after iftar such as lunges, sit-ups, and squats. Sleep is also essential part of weight loss & fat loss goals. It is more important in Ranmdan fasting to relieve the body stress. Try to take 6-7 hours of good quality sleep. Dt.Shahenaz Shaikh MSc(Dietetics) RD

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Safe Fasting With Diabetes

Ramadan Is a great opportunity to break the chains of bad eating habits. What we eat outside our fasting is crucial to our health. Diet should be simple but nutritious. It should be less than the normal amount but sufficiently balanced to maintain the health & the activity for the whole month of the Ramadan. Those on blood lowering medication should consult diabetologist for adjustment of doses to prevent blood glucose levels from going either too low or too high. Try to have the meal at Sehri at the proper time just before the set time, not at midnight. This will spread out your energy intake more evenly and result in more balanced blood glucose when fasting. It is important for people with diabetes to eat enough to keep nourished & maintain euglycemia. Inclusion of healthy, low glycemic index foods helps to maintain glycemic control. Simple carbohydrates provides instant energy. But for people with diabetes even in ramdan, it is not a good choice. It increases blood sugar level very fast. Low glycaemia index & fibre rich foods brown rice, brown bread, full grain bread & vegetables are better options then white rice, refined flour bread & veggies like potato, sweet potato, suran & arvi. Protein is a good source of energy and is more slowly absorbed than carbohydrate. Healthy fats also provide a good amount of energy so the inclusion of Nuts, oily fish, avocados, olives, and olive oil are excellent sources of energy. These options are a great way to get the energy you need whilst keeping your blood sugar levels under control. Healthy cooking habits baking & grilling helps to control excess caloric intake. Do some light exercise or go for a walk. If you attend Taraweeh prayers (special night-time prayers for Ramadan) in the evening, perhaps you could walk all or part of the way there. Do not sleep soon after your dinner. A minimum two-hour interval should be maintained. Foods to eat at Sehri (Suhoor) Pre-dawn meal should include a meal which provides long lasting energy throughout the day The Saheri should include more proteins and less carbohydrate with lots of fruits, whole grain bread, whole grain low sugar cereals, beans, and lentils. Combine the pre-dawn food with proteins like eggs or dal which gradually releases energy through the day. Drink plenty of fluids, choose fluid-rich foods to make sure you are well hydrated for the day ahead and go for starchy foods for energy, choosing high fibre or wholegrain varieties where possible as these tend to be digested more slowly. Foods that are long lasting energy are complex carbohydrate & high fibre food. Example whole wheat, daliya, oats, couscous & brown rice, etc. But make sure that meal made by these grains are not too salty or they may make you very thirsty. Yogurt – this can be a good food to include at suhoor as it provides nutrients like protein, calcium, iodine and B vitamins and also contains fluid. You could combine it with cereal and fruit. Milk- Easy to digest & assimilate with good nutrients. Like protein & calcium. Add cool foods like cucumbers, pineapple, tomatoes, oranges, melons and onions which help in reducing body heat. Keep away from salty foods as they increase fluid loss in your body. Foods to eat at Iftar ( Fast breaking meal ) After a long fast it’s natural to want to treat yourself but try to break your fast with sugar-free and decaffeinated drinks to rehydrate your body and avoid dehydration. Remember that you have a short time each day in ramdan to eat and drink to provide your body with all the essential nutrients and fluids it needs to be healthy, so the quality of your diet is especially important during Ramadan. While breaking the day-long fast, the body needs to be well hydrated and one should drink sugar free and decaffeinated fluids. It is important for a diabetic to take natural sugar in the form of fruits instead of juices, Try to make sure the foods you eat provide a balance of starchy foods, fruit and vegetables, dairy foods and protein-rich foods like meat, fish, eggs, and beans. Dates – Traditionally eaten to break the fast since the time of the Prophet Muhammad, dates are a great way to break the fast as they provide natural sugars for energy, provide minerals like potassium, copper, and manganese and are a good source of fibre, diabetics can include dates but in moderation. Drinks – Water, milk, fruit juices – water provides hydration without any extra calories or added sugars. Drinks based on milk and fruit provide some natural sugars and nutrients – these are also good to break the fast but avoid drinking with added sugars these can provide too much sugars and calories. Fruit – A traditional way to break the fast. Other fruits also provides natural sugars for energy, fluid, and some vitamins and minerals. You could also try other dried fruits such as apricots, figs, raisins or prunes, which also provide fibre and nutrients. Soup – Traditional soups are based on a meat broth and often contain pulses, like lentils and beans, and starchy foods like pasta or grains, providing nutrients and energy. Avoid deep fried foods such as puri, samosa, chwera, and pakoras. Dt.Shahenaz Shaikh MSc(Dietetics) RD

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