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by vineeta sehgal on Sep 3, 2023
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What are some practical ways I can boost my physical health and well-being? @vineetash @tarot world
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530d
NutritionistShivangiBajpai
・answered 530 days ago
1. Practice portion control by using smaller plates and bowls to manage calorie intake and prevent overeating. 2. Keep healthy snacks like nuts, fruit slices, or yogurt readily available to curb cravings and maintain energy levels throughout the day. 3. Stay hydrated by drinking plenty of water throughout the day, aiming for at least 8 glasses, and limit sugary drinks like soda and fruit juices. For more better insight follow ky community @PCOSSQUAD and follow me @NutritionistShivangiBajpai
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More Questions Like This
Popular opinionBased on my dietary habits and goals, what are some tailored nutrition strategies to support bone health, especially considering the risk of osteoporosis later in life?
Hi there,
I hope you are well.
The risk of osteoporosis increases due to drop in Estrogen.
Tips to support bone health-
- Include calcium rich foods to the diet. Dairy and dairy products, sesame seeds, green leafy vegetables, fortified foods, ragi, almonds, figs, chickpeas, black sesame seeds, etc.
- Ensure to get enough Vitamin D because without it the calcium you eat won't get absorbed in the body.
Get enough sunlight for at least 10-15mins daily. Include foods like lean meat ( fish, chicken), eggs, mushrooms, nuts, seeds, dairy products ( fortified with Vitamin D), etc.
- For better bone health nutrients like Zinc, and magnesium are important as well. Nuts, seeds, dark chocolate ( once in 3-4 days), avocado, banana, leafy greens ,lean meat, beans, and dairy are good sources of the same.
- Include weight training to improve bone density & strength.
- Take supplements only if suggested by the doc.
- Too much salt, caffeine, alcohol,soda, and red meat isn't great for bones.
Take care
To support bone health and reduce the risk of osteoporosis, focus on consuming calcium-rich foods like dairy products, leafy greens, and fortified foods. Ensure an adequate intake of vitamin D through sources like sunlight, fatty fish, and fortified foods. Incorporate magnesium-rich foods such as nuts, seeds, and whole grains. Limit alcohol and caffeine intake as they can affect bone health. Regular weight-bearing exercise also helps strengthen bones.
Popular opinionI’ve heard about superfoods. Can you share some easy ways for me to incorporate them into my meals for added health benefits?
Hi there,
I hope you are well.
As a nutritionist, every food is a superfood because every food has got a purpose to serve and each food is likely to give you varied nutrients.
Here's how you can make every food a super food :)
- You can prepare a smoothie or mixed fruit bowl and add flaxseeds or chia seeds on top.
- Add vegetables to your chilla/pancakes, you can prepare these chillas will millet flour or oats flour.
- Prepare a mukhwas with different seeds and have it post lunch and dinner.
- Include berries and bell-peppers in your daily routine, by using berries in your smoothies, over pancakes, etc, and bell peppers can be sauteed and added to salads, sprouts, rice, etc.
- You can have green leafy vegetables at least twice a week as a soup, sabzi, in parathas, wraps, chilla, and much more.
- You can grill or roast your chicken/fish, and have boiled egg salad/ or add eggs to rice, soup,have it as an omelette or sandwich.
- You can prepare chickpeas/kidney beans salad, rice, & wraps.
Chia seeds: Add them to smoothies, oatmeal, or muffins for a boost of fiber, protein, and antioxidants.
Popular opinionWhat is one thing you are doing for your health this year as a non-negotiable? This #WorldHealthDay let's prioritise one simple healthy habit into our routine, and watch it compound towards our health over time. Some include: - Getting some sunlight everyday - Cooking more meals at home - Drinking three litres of water - A small walk everyday - Sleeping for 7-8 hours daily - Taking an hour for activities that make you happy Share yours in the comments below.
Regulating the circadian cycle
I am still struggling between taking out the best time to do the workout
Popular opinionI want to go on a Vegan diet but my mom is against it as she feels that it will not fulfill my nutritional needs. How do I make her understand that vegan diet is still nutritional and healthy?
You can find her some real examples of persons around you who have benefitted from vegan diet and increase her trust factor in it ❤️
You can make her watch certain YouTube videos of legit doctors and dieticians which will increase her trust in vegan diet 🥰
Popular opinionI love playing sports but sometimes struggle with energy levels. Can you suggest a pre-game meal or snack that can boost my performance?
You can have energy drinks though I don't know much about it 😷
Hey there may I know what kind of sport you play ?
High energy sports needs more energy to play if that is your concern,you have to manage your carbs level in your body
and after sport protein and electrolytes levels
To know more on it you can book one on one consultation with me 😄
Popular opinionWhat are some nutritious and tasty snack ideas that can help me stay focused during study sessions or after-school activities?
Hi there,
I hope you are well.
Here are some nutritious and tasty snack ideas.
1) Roasted makhana
2) Whole wheat sandwich with veggies and paneer/chicken.
3) Home-made poha or kurmura chivda
4) Makhana bhel /kurmura bhel
5) Chickpeas or moong chaat
6) Vegetable idli/mini uttapam
7) Dates and oats laddoo
8) Home-made protein bars with oats and seeds.
9) Fruit yogurt smoothies
10) Upma or poha with veggies
I hope this helps, Take care ✨
You must try something healthy like dry fruits, dates, juices etc
Top discussionLooking to boost your well-being? Share your favorite wellness tips for a healthier lifestyle!
hylo mam?? please help me
I am bineeta Sharma
Top discussionWant to improve your health and energy levels? Discover the secrets of proper nutrition!😊😊😊
Popular opinionMy mom keeps telling me about how important eating healthy is, and while I get it, sometimes I just want to indulge in some junk food or sweets with my friends. How do I explain this to her?
Yea it happens. It's difficult to control your eating habits.
You can do one thing, keep a day in a week when you can eat your favorite things and have good diet rest of days
Hi there,
I hope you are well.
Your mom is worried for you and your health and it's absolutely understandable ✨✨
Here's how you can explain it to her -
- Sit her down and tell her how you are planning to eat healthy from Monday until Saturday.
- Tell her that as per research and nutrition experts, indulgence is okay, once in a while, especially during any one meal of the day on Saturday or Sunday.
- You can explain that you will eat healthy the whole day, and then, have a portion of favourite foods.
- Promise her that you'll eat in portions and won't go overboard with the same.
- It's a phase which shall pass and your mom will understand that you need to have your favourite food/foods once in a while.
- Take it as a learning phase, because even my mom would instruct me and my siblings when we were in college.
- Don't mind it, and just go with the flow :)
I hope this helps, take care ✨
Top discussionThere are many online contents which talks about self care. Be it a small 2 mins video or a 30 mins long video. ऐसी कई ऑनलाइन सामग्री हैं जो आत्म-देखभाल के बारे में बात करती हैं। चाहे वह 2 मिनट का छोटा वीडियो हो या 30 मिनट लंबा वीडियो। Self care in social media looks like: सोशल मीडिया में स्वयं की देखभाल इस प्रकार दिखती है: 1. Bulk purchasing of clothes कपड़ों की थोक खरीदारी 2. Doing 10 steps skin care routine 10 चरणों वाली त्वचा देखभाल दिनचर्या अपनाएं 3. Changing colour of the hair often बालों का बार-बार रंग बदलना 4. Buying overpriced coffee in an aesthetic cafe एक एस्थेटिक (सौंदर्यपूर्ण) कैफ़े में अधिक कीमत वाली कॉफ़ी ख़रीदना And none of these looks much practical, isn't it!? और इनमें से कोई भी अधिक व्यावहारिक नहीं दिखता, है ना!? So what is self-care for you? And how has the journey been for you till now? तो आपके लिए आत्म-देखभाल क्या है? और आपका अब तक का सफर कैसा रहा? #selfcare #aesthetic #mentalhealth #selflove #SocialIssues #takecare #SelfCareJourney
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