Blog Highlight : Explore our PCOD Diet Chart for Weight Loss designed for Indians. Learn to manage symptoms through diet, balance hormones, and lose weight effectively.
Over 10% of Indian women suffer from PCOD, which makes this condition a prevalent lifestyle disease. PCOD is a type of hormonal imbalance that disrupts the fertility cycle of women and also causes other health complications.
And given the stressful work-life culture of today, PCOD is more common now than ever.
So, what exactly are the causes of PCOD? How can PCOD be detected? And can PCOD be cured through diet and lifestyle changes?
Well, in this blog, we shall discuss PCOD comprehensively and also provide you a sample one-day PCOD Diet Chart for Weight Loss For Indians.
What is PCOD?
PCOD stands for Polycystic Ovarian Disease and is a hormonal imbalance that occurs in women. It occurs in the ovary, which is the female reproductive organ responsible for regulating menstrual cycles, and also produces the female hormones estrogen and progesterone.
PCOD occurs when one ovary starts overproducing immature eggs, which then accumulate in the ovary. This causes cysts in the ovary, which leads to a hormonal imbalance.
Women who have PCOD may have irregular or prolonged menstrual cycles and high levels of androgen, which is a male hormone and can also cause serious health complications like diabetes and heart disease.
Now that you have a fair idea of PCOD let’s look at its causes.
Causes of PCOD
The main cause of PCOD is the overproduction of eggs in the ovary, which causes cysts inside the ovary. The accumulated eggs also cause irregular menstrual cycles that lead to the release of male hormones inside the body.
Although research still hasn’t found the exact reason behind PCOD, a number of other factors are suspected to cause it.
High levels of inflammation
Excess androgen
Insulin Resistance
Excess insulin
Genetic makeup
Obesity
There can be other causes of PCOD, like smoking, living a sedentary lifestyle and even pollution, which leads to irregularities in insulin production.
Here are 5 habits which can worsen your PSOD – Silky Mahajan.
What are the symptoms of pcod in females?
The symptoms of PCOD vary from person to person. Some women start to see symptoms around the time of their first period, while others detect it months after.
Some of the most common symptoms of PCOD are:
1. Irregular periods
This is one of the most common symptoms of PCOD. Women may experience fewer than 9 menstrual cycles in a year, which can occur with gaps of 35 days or even more. This happens due to the high amount of male hormones in the body, due to which ovulation stops.
2. Hirsutism
Due to excess male hormones in the body, females start developing body and facial hair. This condition is known as hirsutism.
3. Body symptoms
Other symptoms may include acne on the face and back or even baldness.
4. Ovary cysts
PCOD can lead to the accumulation of eggs inside the ovary, which then causes them to swell in size. This causes cysts inside the ovary and hamper their normal function.
Managing PCOD through diet and lifestyle modifications
While the exact cause of PCOD is unknown, it’s believed that lifestyle modifications, including following a PCOD Diet Chart, can help manage or even prevent the condition.
Some lifestyle changes to incorporate for managing PCOD are:
1. Maintain healthy levels of body weight
When you maintain a healthy body weight, you reduce the risk of increasing your cholesterol levels, reduce your risk of getting high blood pressure and heart diseases, reduce your chances of diabetes and also maintain healthy androgen levels that play a huge role in regular ovulation and menstrual cycles.
2. Engage in regular physical activity
Engaging in physical activities like running, swimming or even working out will regulate your blood sugar levels, keep your weight under check, and also release endorphins in your body that make you feel good.
3. Diet
Diet plays a significant in managing PCOD. Most health complications occur because of the food we eat. Eating a healthy diet can play a huge role in managing your PCOD.
Now, let’s look at how diet affects PCOD in more detail.
How does diet affect your PCOD?
Studies have found that women who have PCOD have high levels of insulin in their blood. This high insulin level can lead ovaries to create male hormones like androgens and testosterone.
Insulin resistance is caused due to high body mass index, and women who are overweight are more prone to developing PCOD.
This is why a PCOD Diet Chart can play a critical role in managing your PCOD and can also help you prevent it in the first place.
Some diet options to follow for managing PCOD are
1. Foods with low GI
GI stands for Glycemic Index. Foods that have a low GI number means they are digested slowly by the body. This does not cause elevated insulin levels.
A diet with low GI food can include legumes, whole grains, seeds, nuts, fruits, non-starchy vegetables, and other types of unprocessed food items.
2. Anti-inflammatory foods
Eating food items that fight inflammation in the body can help fight PCOD. Some anti-inflammatory foods to inculcate in your diet are leafy green vegetables, berries, fatty fish, and also extra-virgin olive oil.
Now, let’s look at some food items to eat for managing PCOD.
Foods & fruits to eat for PCOD
Diet can be a key factor when it comes to successfully managing PCOD and its symptoms. Have a look at the food items below:
1. Fruits
Fruits contain essential vitamins, minerals, and antioxidants and can be great for our overall health, too. Some fruits that are low in GI are apples, blueberries, cherries, red grapes, blackberries, and even bananas.
2. Vegetables
Try adding green leafy vegetables to your diet, like spinach, broccoli, kale, etc. These are excellent for managing PCOD and also help in improving our skin and hair health.
3. High-fibre foods
Foods rich in fibre, like nuts, avocados, spinach, peas, and oranges, help manage your PCOD symptoms and should be a part of any essential PCOD diet.
4. Fish
Fatty fish contain omega 3s, which are good for our heart and also help regulate bad cholesterol in our body. You can have fish like sardines, tuna, salmon, and mackerel as a part of your PCOD diet.
5. Nuts
Nuts like walnuts, almonds, and pistachios contain good amounts of healthy fats that can help treat PCOD.
Now that you know what food items you can have as a part of your PCOD diet, let’s get to food items you should consider avoiding.
Foods to avoid for PCOD
Since PCOD is related to our lifestyle habits, it’s important to stick to certain dietary rules. It’s a good idea to stay away from packaged and processed foods, which aren’t good for our bodies in general.
1. Refined carbs
Try avoiding any sort of refined carbs like bread, pastries, cereals, pizzas, and any food item that contains white flour.
2. Sugary beverages
If you have PCOD, it is pertinent that you consume any food items high in sugar. Some sugary drinks to avoid are sports drinks, sodas, sweetened waters, and much more.
3. Processed meat
Processed meat can be harmful to your health and can also be detrimental to you if you have PCOD. Avoid all processed meat like salamis, hot dogs, sausages, and more.
1-Day PCOD Diet Chart for Weight Loss For Indians.
Breakfast
Mid-morning snack
1. Have a cup of oatmeal cooked with water or low-fat milk.
2. A serving of fresh fruits with low GI, like apples, bananas, or berries.
3. A portion of sprouts or 1 boiled egg.
1. Handful of almonds or walnuts.
2. Cup of green tea without sugar.
Lunch
Afternoon snack
1. Have 2 small whole wheat chapatis or a portion of brown rice.
2. A bowl of mixed vegetable curry (avoid using too much oil).
3. It’s recommended to have a small bowl of salad that contains lots of colorful vegetables.
1. A serving of yogurt or buttermilk.
2. Eat some carrot or cucumber sticks.
Dinner
Evening Snack
1. Grilled or baked fish or chicken breast.
2. A portion of cooked quinoa or whole-wheat pasta.
3. Steamed vegetables or stir-fried vegetables with minimal oil.
1. A fruit like an orange or a pear.
Before Bed
1. Have a glass of warm turmeric low-fat milk.
This is a sample Indian diet plan for PCOD that you can try following. You will find all the food items at your local supermarket or grocery store.
Parting thoughts
PCOD is a lifestyle disease and can be controlled if you pay attention to your lifestyle and diet. You can also consult a professional nutritionist and dietitianSilky Mahajan to know more about PCOD diets and the type of food you should consume to manage your PCOD symptoms.
A nutritionist can guide you to make better informed food choices for managing your PCOD and enable you to make healthy eating habits that will be good for your general health and well-being.
Discover the best Indian diet plan for healthy skin and hair. Packed with vital nutrients, our guide will transform your wellness routine.
Have you ever looked at someone and wondered the secret to their smooth glowing skin and gorgeous hair?
You must think such people undergo expensive salon treatments to look like they do.
However, mostly the secret lies in their diet.
Diet is an integral component in attaining healthy skin and luscious locks. This is because food provides our bodies with essential nutrients that support glowing skin and healthy hair.
Indian cuisine consists of comprehensive food items that help improve skin and hair health from within without taking supplements. By including these dishes in our daily meals, we can not only satisfy our taste buds but also improve our skin and hair health.
The majority of the food referenced in this blog can be easily found in your nearby market. Additionally, be sure to check out our blog on affordable and nourishing food options to purchase in Bangalore.
This blog post will outline an ideal indian diet plan for healthy skin & hair, which in turn will automatically lead to a healthier lifestyle and better overall health. This diet plan is the recommended by the best nutrition expert in bangalore Silky Mahajan.
Understanding The Indian Diet
Indian cuisine is famous for its wide range of flavors and ingredients, often including vegetables, lentils, whole grains, dairy products, and spices.
This traditional diet provides vitamins ,antioxidents and nutrients essential for our overall well-being. We can tailor a diet plan specifically suited to our skin and hair health needs by harnessing their power.
Incorporating these principles into an eating habit for kids can also foster their growth and development.
In India, we are lucky to have various seasonal foods for healthy skin and hair. These foods provide important nutrients that nourish and enhance our skin and hair.
Some Readily Available Food Options For Healthy Skin & Hair
1) Fruits & Vegetables
Fresh fruits and vegetables can help improve the texture and appearance of your skin. It can also stimulate healthy hair growth.
Some fruits and vegetables that can aid in this are lettuce, cucumbers, berries, oranges, apples, amla, papaya, spinach, carrots, and tomatoes.
2) Indian Spices
Indian spices not only add great taste to our meals but also bring numerous health advantages.
For example, turmeric contains anti-inflammatory compounds which help with skin conditions like acne. Cumin and coriander seeds also support healthy hair.
3) Whole Grains
Whole grains like quinoa, brown rice, and whole wheat contain B vitamins and minerals like zinc. These vitamins and minerals are critical for healthy skin and hair.
4) Proteins
Protein-rich foods like lentils, legumes, eggs, dairy products, and lean meats are our hair’s building blocks and are necessary for its growth and strength. Now that we know Protein is really essential nutrient for all of us so, how much protein is needed? FDA recommends 50 grams of protein per day for both men and women
5) Healthy Fats
Healthy fats provide essential fatty acids that nourish the skin and hair, keeping them healthy and shiny. Some healthy fats to include in an Indian diet are almonds, cashews, walnuts, flax seeds, ghee, olive oil etc. Healthy fat doesn’t make you gain weight compared to unhealthy fat found in fast food.
What Nutrients Are Necessary For Healthy Skin And Hair?
Nutrition play an important role in maintaining the overall health of our skin and hair. Some nutrients which are necessary for healthy skin and hair are given below:
1) Protein
Protein is the building block of hair. It helps in growing our hair and also strengthens the hair follicles. Including sources of protein like lentils, legumes, dairy products, and lean meats in your diet is essential.
2) Omega-3 Fatty Acids
Omega-3 fatty acids nourish our hair follicles and promote a healthy scalp. Foods items rich in omega-3 fatty acids include walnuts, flaxseeds, sunflower seeds, pumpkin seeds, and fatty fish like rawa, basa, or even Indian mackerel.
3) Vitamin C
Vitamin C is vital in collagen synthesis, which is necessary for healthy skin and hair. Citrus fruits like lemon, lime, other fruits like guava, kiwi, berries, red, green, or yellow pepper, broccoli, and leafy vegetables are great vitamin C sources. Also, Vitamin C is a great antioxidant food for skin whitening.
4) Vitamin E
Vitamin E helps to protect our skin from UV ray damage. It also helps to circulate oxygen in our scalp to strengthen the hair follicles and seals the moisture in. Foods rich in Vitamin E includes sunflower seeds, avocados, peanuts, hazelnuts, pistachios – are a great source to prevent our skin and hair from drying out and appearing dull.
5) Biotin
Biotin is a B vitamin that helps our bodies in the production of keratin, which is a protein essential for healthy hair. Try to include foods like eggs, almonds, and soybeans that are rich in biotin.
6) Water
Not drinking enough water can also lead to poor skin and hair. Water nourishes our skin and hair from within. Well-hydrated skin appears plump, supple, and radiant, while hydrated hair is soft, shiny, and manageable. Adding some aloe vera juice, amla juice, tender coconut water, green juices as a water rich drink hydrates our body, removes the toxin, makes skin glow and hair lustrous.
The Best Indian Diet Plan for Healthy Skin and Hair in 2023
Now that you have a fair idea of the importance of various nutrients for skin and hair let’s create a sample Indian diet plan that will help us achieve glowing skin and healthy, voluminous hair.
This diet for glowing skin & thick hair in 10 days will encompass a holistic approach to our Indian diet.
1) On Waking Up
Start your day with a glass of warm water, lemon and honey or take fresh Aloe vera or Amla juice, mixing it in water for a great dose of vitamin C. This helps to kick-start your metabolism.
2) Breakfast
Have a bowl of oatmeal topped with fresh fruits, green raisins, a tbsp of mixed seeds (Sunflower, pumpkin, flax seeds) sprinkled on top along with 1-2 egg whites or 1 small cup of boiled moong sprouts. Add some freshly squeezed orange juice or Apple beetroot carrot juice or green juice (Any 2-3 vegetables of your choice) to stimulate your collagen formation.
3) Mid-Morning Snack
Soaked almonds and walnuts for a boost of omega-3 fatty acids, vitamin E and biotin. Add a glass of Tender coconut water here to hydrate your skin.
4) Lunch
A portion of dal (lentils) or legumes like chickpeas or kidney beans for protein. You can pair it with a serving of brown rice or jowar roti.
Also, try adding a generous portion of mixed vegetables cooked with minimal oil or extra virgin oilive oil. You can finish your meal with a bowl of yogurt to enhance your digestion and promote healthy gut bacteria.
5) Afternoon Snack
Have a cup of freshly brewed green tea, which can provide you with antioxidants and polyphenols. Take a sugar free protein bar or some dry roasted fox nuts for munching.
6) Evening Snack
Enjoy a plate of fresh fruit salad (Mixed berries/Kiwi/Orange/Papaya Or any fruits of your choice) with a sprinkle of chaat masala for a tangy twist. OR make a chia fruit pudding or sweet potato-sprouts-pomegranate salad bowl as an alternate some days.
7) Dinner
Opt for grilled or baked fish like salmon or a portion of grilled chicken for protein.
Serve it alongside a portion of quinoa or millet for added fiber.
Include a serving of lightly stir-fried vegetables or a mixed veg soup to complete your meal.
8) Before Bed
You can sip on a cup of luke-warm milk infused with a pinch of turmeric for its anti-inflammatory properties.
Follow this diet chart for hair growth and glowing skin. The results will surprise you!
Additional Tips for Glowing Skin & Thick Hair
Apart from following the ultimate Indian diet plan, incorporate these additional tips into your routine for healthy skin and hair:
1) Stay Hydrated
Drink an adequate amount of water throughout the day to keep your skin and hair hydrated.
2) Protect From Sun Damage
Try to apply a broad-spectrum sunscreen with at least SPF 30 before stepping out under the sun to protect your skin against the harmful UV rays.
3) Practice Stress Management
Stress can contribute to various skin and hair problems. Engage in activities like yoga, meditation, or hobbies to keep stress at bay.
4) Get Sufficient Sleep
Try to aim for atleast 7-8 hours of quality sleep each night to allow your body to repair and regenerate.
5) Exercise daily
Exercising daily helps your body to flush out toxins and also allows for faster regeneration of your cells. This automatically leads to healthier skin and hair. Incorporating daily exercise and practicing portion control can benefit your skin, hair, and weight loss goals.
We recommend watching a video by dietician Silky Mahajan that explains how portion control works.
Final Thoughts
This ultimate Indian diet plan for healthy skin and hair provides a holistic approach to nourishing your body from within. By incorporating nutrient-rich foods, such as fruits, vegetables, protein sources, whole grains, and healthy fats, you can improve your skin and hair’s overall appearance and health.
However, you should always remember that consistency is key. By following this Indian diet plan for glowing skin and hair, along with the additional tips provided, you can promote the vitality of your skin and hair.
Living In Bangalore In 2023? Learn How To Maintain A Healthy Diet On A Budget. Find Affordable Low Cost Nutritious Food Options In Your City.
In the fast-paced world that we live in today, it is essential that we take care of our nutrition. This is because it can be easy to ignore healthy food items and instead opt for junk or fast food with the pretext of being easily available cheaply.
In India, we have numerous roadside food vendors and stalls that sell junk food for cheap. Thus, purchasing food from such sources is viable, especially in Bangalore, where so many working professionals have a 9-5 job.
However, having low-cost nutritious food in India or in Bangalore needn’t cost you a fortune or take up too much of your time. With a little research and effort, you can get the best nutritious food in Bangalore, that too on a budget.
Thus, if you are in Bangalore and want to inculcate healthy, affordable eating habits, we have you covered. Read on to find out the best low cost nutritious food you can buy in Bangalore in 2023.
Understanding the Concept of Nutritious Foods
Fast-paced and processed food dominates the Indian market. Thus, it can be easy to overlook the importance of nutritious foods in our daily diet.
And most people don’t even know the concept of nutritious food. Nutritious foods provide essential vitamins like Vitamin D, C, E , minerals, and other nutrients necessary for our bodies to function optimally. They are the fuel that energizes us, strengthens our immune system, and supports our overall well-being.
Nutritious food constitutes a balanced diet that incorporates the perfect blend of proteins, carbohydrates, fats, fiber, and water. And a balanced diet is critical if you want to lead a healthy and productive life.
The Challenge of Healthy Eating on a Budget
While many people understand the importance of eating healthy, one common challenge is doing so on a tight budget. It’s a common misconception that nutritious foods are expensive.
Bangalore stands out for having more expensive food items compared to the rest of India. This leads many people to prefer processed and fast food that are also easily available. Numerous restaurants claim they provide healthy food options but, in reality, are unhealthy.
Moreover, many restaurants in Bangalore use unhealthy oils, artificial flavors, and even stale food, and ingredients that contain mostly fats – making eating healthy an insurmountable challenge.
Thus, cooking food from scratch might only seem feasible to some.
However, plenty of low cost nutritious food options that provide nutrition to our bodies without breaking the bank. Let’s have a look.
Top 7 Examples Of Low cost Nutritious Food Which You Can Buy In Bengaluru
Bangalore is a bustling and busy city known for its vibrant food culture. Thus, with a little research and mindful purchasing, you can access a wide range of cheap healthy food.
Here are some options to consider:
1) Whole Grains
Whole grains like rice, wheat, oats, and millet are affordable yet packed with essential fiber, vitamins, and minerals that provide energy throughout the day.
2) Pulses and Legumes
Black beans, lentils, chickpeas, and also kidney beans are excellent sources of fiber, protein, and various essential nutrients. They are versatile ingredients and can be used in soups, curries, salads, etc. You can also use them as a base for vegetable burgers.
3) Seasonal Fruits and Vegetables
Embrace the local produce available in Bangalore. Seasonal fruits and vegetables are often more affordable and packed with nutrients. Explore the local markets of Bangalore and include a variety of colorful and seasonal fruits and vegetables like celery in your meals.
4) Eggs
Eggs are a cost-effective source of high-quality protein. They are also versatile and can be prepared in numerous ways. Whether boiled, scrambled, or used in baking, eggs are an excellent addition to your diet.
5) Yogurt
Yogurt is affordable and a great source of probiotics, calcium, and protein. Opt for plain yogurt and try to add your own fruits or some honey for flavor.
6) Nuts and Seeds
Almonds, peanuts, sunflower seeds, and chia seeds are all packed with nutrients such as healthy fats, fiber, and antioxidants. They make for convenient and nourishing snacks or can be added to salads and smoothies.
7) Fish
Fish is an affordable healthy option that’s rich in omega-3 fatty acids – these fats help promote heart health. If you eat non-veg, fish is an ideal source of nutrition that won’t break the bank.
Also, opting for locally available varieties like Rohu, Tilapia, Mrigal, and Catla will keep costs to a minimum.
You can try incorporating these low-cost nutritious food examples into your diet.
How to Incorporate These Affordable Healthy Food into Your Diet
Now that you’re aware of the low-cost nutritious foods available in Bangalore let’s discuss how to incorporate them into your daily diet:
1) Plan Your Meals
Plan your meals in advance to make the most of your ingredients. This will help you avoid wastage and also ensure you have a low cost high nutrition diet.
2) Cook at Home
Preparing meals at home gives you control over the ingredients and portion sizes. Experiment with different recipes that incorporate the affordable, nutritious foods mentioned above.
3) Buy in Bulk
Consider buying certain items like whole grains, pulses, and nuts in bulk. This can often be more cost-effective in the long run.
4) Snack Smartly
Instead of reaching for processed snacks, keep a supply of affordable nuts, seeds, and yogurt on hand for healthy snacking.
5) Explore Local Markets
Visit local markets or street vendors to find fresh, affordable produce like seasonal vegetables and fruits. They often offer better prices compared to supermarkets.
6) Embrace local
The Western media portrays extremely healthy food items like avocados, apricots, strawberries, tuna, and salmon. And you will find that buying such food items in Bangalore will cost you a fortune.
However, it’s better to embrace local produce like amla, jamun, mosambi, and local fish as they contain similar amounts of nutrients compared to Western produce.
As you can see, the points mentioned above aren’t hard to incorporate. With careful planning and concrete decisions toward healthy eating, you can eat healthy and nutritious food in Bangalore without breaking the bank.
Final thoughts
Eating affordable healthy food can be pocket friendly, even on a tight budget. In Bangalore, you have access to a variety of low cost nutritious food options that can nourish your body and support your overall well-being. By incorporating these affordable and nutrient-rich foods into your daily diet, you can take a step towards a healthier lifestyle while keeping your wallet happy. You also consult a professional nutritionist in bangalore to get a personalised diet plan made just for you.
So, head out to the local markets, explore the culinary treasures of Bangalore, and make affordable nutrition a part of your life in 2023.
We, as parents, always want the best for our children so try to take care of their overall health and well-being holistically. And one critical aspect of their health is their nutrition. Proper nutrition in kids can play a critical role in their growth and development.
Thus, if you are a parent looking to provide your child with the best nutrition possible, then this blog is for you. Read on to discover the importance of healthy eating habits for primary school kids and learn how you can encourage these habits as a parent.
Nutrition and child development
Nutrition acts as fuel for our bodies. It’s also important during the years a child is growing up and developing into an adolescent. Proper nutrition provides the necessary nutrients and energy for their growth, strengthens their immune system, and supports brain development.
Moreover, primary school kids are at a stage where their bodies and minds are rapidly growing. Thus, providing them with a balanced diet and inculcating healthy eating habits that include all essential nutrients is necessary.
Moreover, did you know your child’s eating can significantly affect their academic performance? Studies have shown that a well-nourished child is more likely to concentrate better, have improved memory retention, and exhibit higher cognitive abilities.
As parents, we are responsible for providing our children with the nutrition they need at this crucial stage of growth.
Understanding the Nutritional Needs of Primary School Kids
Primary school kids have specific nutritional needs that must be met for their optimal growth and development.
These include a balanced intake of macronutrients (carbohydrates, proteins, and fats), essential vitamins and minerals, and an adequate fiber intake. It is important to incorporate a variety of food groups into their diet to ensure they receive all the necessary nutrients.
To ensure children don’t get bored with having the same type of food every day, it is advisable to prepare healthy meals and make them delicious. You should also educate your child about healthy snack options to curb hunger.
And yes, an occasional chocolate or ice cream won’t deter their development in any way.
A proper balanced diet plays a key role in the growth and development of a primary school kid. During this stage of their development, they need a wide variety of nutrients which can support their cognitive function, growth and also strengthen their immune system.
11 Essential Eating Habits for Primary School Kids
To promote healthy food habits among primary school kids, here are 11 important habits parents should encourage. Have a look at them.
1. Regular Meal Times
Establishing regular meal times helps regulate children’s appetite and prevents excessive snacking.
2. Balanced Breakfast
Ensure that your child starts the day with a nutritious breakfast. A healthy nutritious breakfast should contain a mix of carbohydrates, proteins, and healthy fats.
3. Healthy Snacking
Encourage nutritious snacks such as fruits, vegetables, yogurt, or whole-grain crackers. Try to limit unhealthy options like sugary snacks and chips.
4. Hydration
Keep your child hydrated by providing water throughout the day, especially during strenuous physical activity or hot weather.
5. Portion Control
Teach your child about portion sizes to prevent overeating and encourage mindful eating habits.
6. Variety and Balance
Offer a variety of food items from different food groups to provide a wide range of nutrients. Try different ways of preparation to make dishes tasty.
7. Limiting Sugary Drinks and Junk Food
Minimize the consumption of sugary drinks and junk food. These provide empty calories and lack essential nutrients.
8. Encouraging Fruits and Vegetables
Make fruits and vegetables a daily part of your child’s meals and snacks. This ensures an intake of vitamins, minerals, and fiber.
9. Promoting Protein Intake
Include lean protein sources such as lean meats, poultry, fish, beans, and nuts in your child’s diet. This supports their growth and development.
10. Importance of Dairy Products
Provide your child with adequate dairy products or alternatives like fortified plant-based milk to ensure a sufficient intake of calcium for strong bones and teeth.
11. Mindful Eating
Teach your child to eat slowly, chew their food properly, and pay attention to their body’s hunger and fullness signs.
How Parents Can Encourage These Eating Habits
Parents play an important role in shaping their child’s good eating habits. After all, children tend to imitate their parents’ habits. This why parents should always try to foster positive and healthy eating habits.
Here are some ways parents can encourage healthy eating habits for their kids:
Create examples
Be a role model by adopting healthy eating habits yourself.
Involve children in meal planning
Allow your child to participate in grocery shopping and meal preparation. This helps to create a sense of ownership and excitement about healthy food choices.
Make mealtime enjoyable
Create a positive and relaxed atmosphere during meals, and encourage family meals whenever possible.
Educate and explain
Teach your child about the benefits of healthy eating and the importance of different food groups.
Encourage variety
Introduce new foods gradually and offer a wide range of options to develop your child’s taste preferences.
Provide healthy options
Keep the pantry stocked with nutritious foods and limit the availability of unhealthy snacks and sugary drinks.
Be patient
Remember that developing healthy eating habits takes time and patience. Encourage your child’s progress and celebrate their small achievements.
Final thoughts
A balanced diet for primary school kids supports their growth and development, enhances their academic performance, strengthens their immune system, and promotes overall well-being.
As parents, it is our responsibility to lead by example and create a positive food environment that nurtures healthy eating habits.
By prioritizing their nutrition, we give our children the best chance to thrive academically, physically, and emotionally. Let’s embrace the power of healthy eating habits and create a bright and healthy future for our kids.
If your child is battling obesity, consult Silky Mahajan for weight loss diet and guidance
Looking for expert advice on weight loss? Find out the top 12 weight loss dietitians in India in this blog who can help you reach your health goals.
We all love to look the best version of ourselves. Yet at the same time, we sometimes crave delicious food, like pizza or pastry. And this can have quite the opposite effect on our bodies.
So, is it necessary to ditch yummy food for good?
Do we have to eat the boring ol’ food every day?
These are some common questions that popped into your head. And the person who can have the best answer to this is a reputed dietitian.
A dietitian can provide you with expert tips on how to lose fat, and help you eat a balanced diet, where you don’t have to forsake those yummy desserts for good!
Sounds great, right?
However, there are numerous weight loss dietitians present in India. So, how do you find the best dietitian for weight loss?
Fear not, for we have listed the top 12 best dietitians for weight loss in India! Read on to find out more.
Are dietitians effective in losing weight?
Dietitians can be invaluable resources when it comes to weight loss. Dietitians are nutrition professionals with extensive training who provide personalized guidance and advice that enables people to make healthier food choices while developing sustainable eating patterns.
Professional dietitians can show individuals the most efficient and fast ways of losing weight through:
Custom meal planning
Dietitians create customized meal plans tailored to an individual’s dietary preferences, health conditions, and weight loss goals.
Nutrition Education
Nutritionists can educate individuals on the fundamentals of nutrition, such as portion control, macronutrients, and the importance of maintaining a balanced diet.
Behaviour Modification
Dietitians can assist individuals in recognizing and changing unhealthy eating behaviours, including patterns.
Ongoing support
Nutritionists offer ongoing support and accountability by way of regular appointments.
Thus, a dietitian can show you the best way how to lose fat.
Why should You see a dietcian for weight loss?
If you are thinking, “How can I reduce my weight naturally?”, your best option will be to see a dietitian for weight loss. This is because a dietitian will best assess your individual needs and weight loss goals.
A dietitian is a person who has studied food and nutrition extensively. He/she will have the required expertise and experience to help you set realistic goals and show you the fastest way to reduce weight.
Be it counseling you on what food to eat, at what time to eat, or how much to eat, to measuring your progress over time, a weight loss dietitian can be a blessing.
What’s more, a dietitian can even provide tips on how to eat that cookie or pastry you have been eyeing for a while!
So, if you are determined to lose weight and lead a healthier lifestyle, a weight-loss dietitian can be your best friend.
Do dietitians also help in weight gain?
A dietitian is a person who specializes in both weight loss and weight gain. Thus, if your goal is to gain weight, you too can certainly benefit from the services of a dietitian.
They will prepare a meal plan for you that will contain an adequate number of calories in the form of carbohydrates, proteins, and healthy fats.
They will also assess your current body physique and help you set a target to manage your weight gain journey over time.
Thus, if you want to gain weight, don’t hesitate to approach the best dietitian near you.
Can a dietician help me lose my postnatal weight gain?
It is completely normal to gain some extra pounds after your pregnancy. Most women after pregnancy gain anywhere between 2-5 lbs. However, if you need to return to your previous weight, you can contact a weight loss dietitian.
A weight loss dietitian will chalk out a complete meal plan for you that will be in calorie deficit related to your total daily calorie expenditure.
Your meal will include food sources like green vegetables, fresh fruits, and healthy carbs and fats. This will help you eat a balanced diet while simultaneously losing weight.
Thus, after pregnancy, you can contact a weight loss dietitian to help you return back to your normal weight.
Can I overcome my eating disorder after consulting a weight loss dietitian?
An eating disorder is a type of behavioral condition characterized by excessive eating or eating too little. Eating disorders consist of problems in the way people think about their body image and food image.
If not treated early, eating disorders can pose a serious health risk.
However, this is where availing the services of a weight loss dietitian can come in useful. A registered dietitian will have studied the psychology behind eating disorders and effective tips to manage them.
Thus, you can contact a weight loss dietitian if you have an eating disorder. You will expert tips along with professional guidance to manage your eating disorder and inculcate healthy eating habits once again.
What do dietitians recommend for weight loss?
Dietitians recommend several key things for weight loss:
1. Eating a balanced diet
2. Controlling portion sizes
3 Limiting processed food and sugar in your diet
4. Staying hydrated throughout the day
5. Forming healthy eating habits
6. Exercising regularly
It is important to remember that weight loss takes time and should be treated as an ongoing process; so be patient while sticking with your healthy weight loss plan to see tangible results.
Can a dietician help you maintain weight loss?
A dietician can play an invaluable role in supporting your weight loss journey.
With expertise in food and nutrition, nutritionists provide guidance and assistance when making healthier food choices and creating an eating plan to keep the pounds off.
Dietician assess individuals’ needs before creating customized meal plans based on lifestyle preferences and dietary restrictions.
Thus, if you are determined about your weight loss journey and want the fastest way to reduce weight, you can contact the best nutritionist in Bangalore near you.
Now that you got answers to all your burning weight loss questions, let us list the top 12 Weight Loss Dieticians in India whom you must visit to begin your weight loss journey.
Top 12 Best Weight Loss Dietitians in India
Below we present to you a list of the top 12 best weight loss dietitians in India.
1) Dt. Silky Mahajan
Dt. Silky Mahajan has over 15 years of experience as a dietitian and nutritionist in India. She is a nutritionist, dietitian, entrepreneur, health coach, and public figure.
She holds a Master’s degree in Nutrition & Dietetics from Panjab University and also a certified Sports Nutritionist from the International Sports Science Association, USA, a certified diabetes educator from the International Hope Health Academy (IDEEL), and is also actively associated with the Indian Diabetics Association (IDA).
Author of the bestseller “Nutrition for Sportsperson,” Dt. Silky Mahajan is enthusiastic and passionate about her clients. She has worked with top celebrities, executives, and even national and international athletes. She is also the founder of the Foods & Nutrition Clinic.
Ms. Rujuta Diwekar is one of the leading dietitians in India. Her clientele consists of leading Bollywood celebrities and Indian sportspersonnel. She has a postgraduate in Sports Science and Nutrition and has over 20 years of experience in this field.
As an active guest member at various motivational events across India, she believes in creating a simple diet plan, that aligns with traditional Indian cuisine.
She is also a qualified yoga expert and blends her expertise in nutrition along with yoga to provide a holistic approach to her clients.
Website – https://www.rujutadiwekar.com/
Call us: +91 80808 24276
3) Pooja Makhija
Pooja Makhija is a well-known nutritionist in India, and has also been the official nutritionist for Miss India beauty pageants. She has completed her Masters degree in Food Science and Nutrition and has over 15 years of experience.
She specialises in creating specialsied diet plans meal plans that treats medical conditions like obesity. diabetes, PCOS and pregnancy, and caters to individuals from diverse backgrounds.
Website – https://www.poojamakhija.com/
4) Dr. Rohini Patil
Dr. Rohini Patil has over 8 years of experience as a dietitian and nutritionist in Pune. and is also the founder of Nutracy Lifestyle and believes in a simplified approach to all nutritional complexities.
She specializes in weight loss/gain for adults, sportspersons, and national athletes. She also provides simple diet solutions that are both feasible to adopt and won’t require major changes in the existing diet of her clients.
Dt. Lavleen Kaur has received the “Most Promising Youngest Dieitian In North India” award. She is also the owner of Diet Insight, a diet clinic deidcated to helping people achieve optimum levels of health.
Shew believes in treating people by taking a holistic approach to diet and nutrition. She also specialises in treating lifestyle diseases through her own dietetic app.
Website – https://dietitianlavleen.com/
6) Ms. Khusboo Maheshwari
Ms. Khusboo Maheshwari is a dietitian with over 9 years of experience. She has done her M.Sc. in Clinical Nutrition & Dietetics and also her B.Sc. in Home Science (Food & Nutrition).
She practices in Mumbai and is always up-to-date with the latest advancements in nutrition. Being an expert in diet and fitness. She believes that with proper nutrition and diet, any individual can overcome illness and transform from fat to fit.
Dt. Trupti Padhi is a dietitian based in Bhubaneswar. and hold M.Sc. in Home Science and a Bachelor of Home Science.
She has over 21 years of experience serving clients with expert and tailored food and nutrition guidance. She loves improving the health and well-being of her patients. Also, she likes to develop both professional and personal relationships with them.
Ms. Khosla is the CEO of Whole Foods and also the founder of the Celiac Society of India. She has studied extensively about the dietary needs of heart patients and has devised methods to protect the heart through proper nutrition.
She has a huge client base pan India, and boasts A-grade Bollywood actors and actresses as her clients.
Dt. Sai Mahima is a celebrity dietitian practicing in Gurgaon and has completed her Diploma in Diet and Nutrition and has over 12 years of experience in this field.
She believes in creating diet plans that aligns with traditional Indian food habits. She has a no-nonsense policy when it comes to proper nutrition, that doesn’t include any sort of fat burners, zero medicines or supplements, and inlcudes only healthy and wholesome food.
Website – https://www.dtsaimahima.com/
10) Anjali Mukherjee
Anjali Mukherjee has a Bachelor’s degree in Catering Technology and Applied Nutrition from the prestigious Institute of Hotel Management in Mumbai. In 1997 she started her own health startup called Health Total.
She has been the official nutritionist for Miss India beauty pageants for 8 years, and is also an alumni for the American Academy of Nutrition. Moreover, she has received several awards and accolades for her contributions in the field of nutrition.
Dr. Anjali Khanna is a dietitian with over 30 years of experience. She has done her BSc in Home Science and also her Diploma in Dietetics & Public Health Nutrition.
She specializes in weight management for seniors and also provides customized diet solutions for her clients, who consist of both children and adults.
Monica Chadha is a skilled practitioner with more than 23 years of experience in Lucknow and has completed a PG Diploma in Dietetics and Health Nutrition and holds a B.Sc. in Home Science.
She loves to provide specialized diet and nutrition advice to her clients. She believes proper diet and nutrition are vital to leading a healthy and fruitful life.
If you want to live a disease-free and healthy life, it is pertinent that you take care of your diet and nutrition. And this is where a nutritionist and weight loss dietitian can help you. We hope that this list has helped you find the best weight loss dietician in India. Don’t wait any longer and start your weight loss journey today.
Looking for the top dietitians / nutritionists in Bangalore to kickstart your fitness journey? We’ve curated this guide to help you find your health expert.
It is easy to get confused with finding the best dietician in Bangalore; in this case, all the other Instagram pages describe themselves as expert. To fix that, we have developed a list of 2026, which is entirely validated, research-based, and reveals only the most qualified, experienced, and trusted nutritionists in Bangalore.
It is not a bibbling and bobbling collection. All specialists in this list have been screened based on high selection criteria, validated qualifications, and real customer outcomes.
The Criteria Behind Choosing These Leading Dietitians/Nutritionists
The selection of the most suitable nutritionists in India cannot be achieved by simply focusing on the popularity or social media presence alone. To develop the 2026 rankings, we have adhered to a scientifically formulated, credibility-first rating system so that all those experts ranked in the list are actually the kind of individuals who have excelled in their field. The criteria we used were depth of knowledge, impact on the real world, ethics, and achievements of clients in the long run.
Here’s what we considered while ranking the best Dietitians/Nutritionists in Bangalore
Professional Qualifications: We selected nutritionists who had accepted degrees in Clinical Nutrition, Dietetics, Food Science, or other related interests of the medical field. Further qualifications in sports nutrition, metabolic health, pediatric nutrition, or international qualifications (such as ISSA, ACSM, ADA) enhanced their ranking.
Clinical and Specialization Knowledge: We have considered the specialization of each expert in PCOS, diabetes, weight management, gut health, sports nutrition, thyroid disease, or metabolic disease. Individuals who had demonstrated particular expertise and case expertise were ranked higher.
Years of Expertise: The Sharpness of diagnosis is acquired. Nutritionists whose real-world practice was 10 years or higher, had participated in or had long-term client changes, scored much higher.
Scientific Approach & Evidence-Based Practice. Only the professional who develop their own diet plans based on scientifically proven methods, tracking of progress, and research-supported formulas were chosen. We did not use professionals who use fads, detoxes, and unsustainable diets.
Client Success Stories: Actual changes are important. We assessed:
Corporate Wellness Specialists: Provide wellness programs and services across a variety of companies and organizations globally. Stress management, sleep, and long working hours among busy professionals.
Nutritionists and Holistic Nutritionists: Pay attention to the digestive system, inflammation, immunity, and metabolism.
Top 20 Best Dietitians & Nutritionists in Bangalore (2026 Updated List)
Description: The top sports nutritionist in India with a positive track record of transforming athletes, marathoners, working professionals, and women with PCOS/thyroid. Her approaches are aimed at evidence-based nutrition, in-depth examinations, and individually developed plans that consider the actual metabolic enhancement.
She has acquired wide experience working with Fortis Hospital, Alere Medicals, Sports Academies, and many other reputed MNCs that have led her to become one of the country’s pre-eminent nutrition experts working towards proper nutrition therapy for society to lead a healthier lifestyle. She is one of the very few certified sports nutritionists in India offering services to NGOs as well. As a prolific author, Silky Mahajan’s columns appear in leading newspapers, sports/fitness magazines, social networking websites, and other online platforms. She has also participated in many panel discussions on nutrition in FM Radios, corporate houses, sports academies, schools, and colleges.
Experience: 42 Years Experience Overall (37 years as specialist)
Description: A nationwide expert on nutrition who has served on the WHO programs, government programs, and other healthcare initiatives. Her directions are a combination of science and lifestyle viability, which endears her to be one of the most admired nutritionists in India.
Description: She has gained fame due to a 360-degree model of transformation that incorporates nutrition, lifestyle habits, sleep regulation, and stress control.
Specialization: Therapeutic diets and nutrition. Diabetes & and also a good educator for Type 1 Diabetes, Cancer, HIV, Arthritis, Life style disorder and GUT related problems, Weight loss/Gain.
Experience: 16+ years
Description: Dt. Keerthi Shree Kirisave having 10+ years of experience in Therapeutic diets and nutrition. She worked in NABH accredited & Most reputed hospitals in Bangalore such as Sagar Hospitals, Jayanagar, M S Ramaiah Hospitals, Yeshwantpur & K C General Hospital(Government of Karnataka), Malleshwaram. Experience in the field of Food Consultant, Recipe Developer, Meal Planner, Weaning Food Planner and a good speaker.
Degree: BSc. – Nutrition Food Service Management and Dietetics, MSc. – Food Service Management & Dietetics.
Specialization: Cardiac Nutrition, Diabetes, Renal Nutrition, Critical Care
Experience: 19 Years Experience Overall (18 years as specialist)
Description: Ms. Bharghavi D is a Dietitian/Nutritionist in Kalyan Nagar, Bangalore and has an experience of 19 years in this field. Ms. Bharghavi D practices at Trilife Hospital in Kalyan Nagar, Bangalore. She completed BSc. – Nutrition Food Service Management and Dietetics from University Of Madras, India in 2006 and MSc. – Food Service Management & Dietetics from University Of Madras, India in 2008.
Description: Dr. Shilpa Rao is a Homeopath with over 22 years of experience. She completed her BHMS in 2003 and is Masters in Dietetics . Her area of expertise include Obesity management, Diet correction, & Alopecia / Hair-loss treatments. Numerous patients have benefited from her treatment
Degree: M.Sc- Dietetics and Applied Nutrition, BSc. – Home Science (Food Science and Nutrition)
Specialization: Diabetes Educator (Dr. Mohan’s Academy), and Gut Health
Experience: 10+ years
Description: Dt. Sonal Sureka, founder of Nutridiction, is a clinical and holistic nutrition expert with 9+ years of experience.
A Certified Bariatric Nutritionist, Diabetes Educator (Dr. Mohan’s Academy), and Gut Health Consultant (Institute of Nutrigenetics, Hyderabad), she offers personalized care for all health conditions.
Specialization: Akhilasoukhya-Weight Loss and Lifestyle Management
Experience: 6 years
Description: Ms. Praseetha is a Dietitian/Nutritionist in Kaggadasapura, Bangalore and has an experience of 6 years in this field. Ms. Praseetha practices at Akhilasoukhya-Weight Loss and Lifestyle Management in Kaggadasapura, Bangalore. She completed MSc – Food Science and Nutrition from Mangalore University, Karnataka, India in 2019.
Specialization: Immunity, Anti-Aging, Family Nutrition, Chronic Disease Management
Experience: 37+ years
Description: She is one of the most experienced and internationally trained nutritionists in the country with great knowledge of global food science and prevention of long-lasting diseases.
Specialization: Weight Loss, Lifestyle Nutrition, Medical Diets, Family Nutrition
Experience: 20+ years
Description: Ms. Rohini Raghu is a Dietitian/Nutritionist in Basavanagudi, Bangalore and has an experience of 20 years in this field. Ms. Rohini Raghu practices at Apollo Clinic in Basavanagudi, Bangalore. She completed MSc – Dietitics / Nutrition from Mount Carmel College in 2005.
Degree: BSc. – Home Science (Food Science and Nutrition)
Specialization: Functional Nutrition,Coaching for Weight Loss,PCOD/ PCOS Diet Counselling,Diabetes Management and Diet For Kids
Experience: 7+ years
Description: Ms. Amrutha K is a Dietitian/Nutritionist in HRBR Layout, Bangalore and has an experience of 7 years in this field. Ms. Amrutha K practices at Oliva Skin & Hair Clinic in HRBR Layout, Bangalore. She completed BSc. – Home Science (Food Science and Nutrition) from Bharatiar University in 2017.
Some of the services provided by the doctor are: Functional Nutrition,Coaching for Weight Loss,PCOD/ PCOS Diet Counselling,Diabetes Management and Diet For Kids et
Experience: 5 Years Experience Overall (4 years as specialist)
Description: Ms. Swathy Nair is a Dietitian/Nutritionist in Sadashivanagar, Bangalore and has an experience of 5 years in this field. Ms. Swathy Nair practices at Oliva Skin & Hair Clinic in Sadashivanagar, Bangalore. She completed MSc – Food Science and Nutrition from Mangalore University, Karnataka, India in 2019
Description: Ms. Anwesa Hajra is a Dietitian/Nutritionist in Whitefield, Bangalore and has an experience of 12 years in this field. Ms. Anwesa Hajra practices at Apollo Cradle & Children’s Hospital in Whitefield, Bangalore and Apollo Cradle & Fertility Clinic in Varthur, Bangalore. She completed BSc – Dietitics / Nutrition from Raja N I khan WOmen college in 2012 and MSc – Applied Nutrition from All India Institute of Hygiene and Public Health in 2014
Specialization: PCOS, Gut Healing, Thyroid Management, Clinical Diets
Experience: 20 Years Experience Overall
Description: Dr. Shailja Jain is a Doctorate (Ph.D.), in Food Science & Nutrition and have been practicing in the field of Dietetics as a freelance Dietician for the last 18 years. Apart from being a consulting Dietician, she has been a faculty at a few reputed universities across India (Mumbai, Jaipur & Chennai), where she taught clinical nutrition & dietetics to UG/PG students.
Description: Ms. Deepika Jayaswal is a Dietitian/Nutritionist in Indiranagar, Bangalore and has an experience of 15 years in this field. Ms. Deepika Jayaswal practices at Deepika’s Clinic in Indiranagar, Bangalore.
Specialization: Diet Counselling,Immunity Boosting and Nutrition Diet,Nutrition Counseling in Hairfall,Obesity and other Lifestyle Disease Modifications and Diet for a Healthy Skin
Experience: 6+ years
Description: Ms. Kavya S is a Dietitian/Nutritionist and Clinical Nutritionist in JP Nagar, Bangalore and has an experience of 6 years in these fields. Ms. Kavya S practices at Foods & Nutrition By Silky Mahajan in JP Nagar, Bangalore,Foods & Nutrition by Silky Mahajan in Koramangala 3 Block, Bangalore and Foods & Nutrition By Silky Mahajan in Anand Nagar, Hyderabad. She completed MSc – Nutrition and Dietetics from JSS University, Mysore in 2019.
How to Choose the Right Dietitian / Nutritionist (Stop Guessing!)
Finding the right dietitian in Bangalore might get confusing for any individual, as there is plenty to choose from. Avoid selecting based on popularity; instead, look at a few clear factors that actually matter.
1. Qualification Check: Make sure that the dietitian has a formal education in nutrition or dietetics with additional certifications.
2. Look for specialization: If you are dealing with PCOS, thyroid issues, diabetes, or a goal for fitness, then find someone who specializes in that area.
3. Evaluate experience: Seasoned practitioners understand what works and doesn’t on the ground; they provide more accurate, practical plans.
4. Evidence-based approaches preferred: A reliable dietitian will not recommend fad diets. Their diet plans will be scientific, structured, and sustainable.
5. Check communication and follow-up: The right expert should be approachable, guide you through the plan, answer doubts, and offer regular check-ins.
6. Consider accessibility. Choose between in-clinic sessions in Bangalore and online consultations, whichever works best for you, but the service must be personalized.
7. Read authentic reviews: Look at real client transformations and feedback to understand their impact and reliability.
A good dietician should simplify your journey, not complicate it. Ensure that you select a person who understands your lifestyle, respects your goals, and helps you build sustainable habits.
Wondering what’ll happen when you meet a dietitian? Here’s a sneak peek!
Full Body Assessment: BMI, body fat %, visceral fat, metabolism score.
Medical History Review: Medical reports, medications, conditions like PCOS, thyroid, and diabetes.
Customized Meal Plan: Tailored foods, timings, recipes, and portion sizes. No generic PDFs.
Tracking + Weekly Adjustments: Progress check-ins, changes based on feedback, and monthly evaluations.
Final Thoughts
Finding the best dietician in Bangalore becomes easy once you know what to look for: qualifications, experience, authenticity, and measurable results.
Whether your goal is fat loss, PCOS reversal, pregnancy nutrition, or athletic performance, the above-mentioned experts are the most trusted nutritionists in Bangalore in 2026.
Now that you have an idea of the top 20 best dietitians and nutritionists in Bangalore, feel free to contact them for any food or nutrition-related advice or guidance.
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Disclaimer: Results vary based on multiple factors such as gender, age, genetics, activity factor & compliance on Diet & other instructions.
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