Author: Nutriworks Pune

Dt. Siddhi Takalkar-Deshpande is a Registered Dietitian and Founder at Nutriworks. She is Master in Nutrition and Dietetics from Symbiosis International University and a Certified Diabetes Educator by National Diabetes Educator Program (NDEP). She works as Clinical Nutritionist at Sahyadri Hospital Bibvewadi, Manohar Joshi Memorial Hospital, Ghole Road and Lokmanya Hospital, Mitramandal Pune. She has also previously worked as Locum Dietitian at Sahyadri Speciality Hospital, Deccan Gymkhana, Pune and Hrishikesh Health Care Pvt. Ltd (Prayag Hospital), Pune.

Super foods for sankrant

Makar sankranti is a festival dedicated to the Sun God. It falls in January and is the beginning of the Sun’s journey into the Makar (Capricorn) sign. It is celebrated all over India and is known by various names such as lohri, bihu, pongal, etc. It celebrates the harvest season and as is the case with all celebrations, food forms a central part of it!

The beauty of this festival is that it is celebrated with food that has various benefits in the winter season. Some of these super foods include-

  1. Til-also known as gingelly seeds. These are basically oil seeds which provide 563 kilocalories, 18.3 gm protein, 43.3 gm fat per 100 gm of seeds. They are rich in various B complex vitamins and minerals such as copper, magnesium, calcium and zinc. Various studies have shown that til seeds provide relief in Rheumatoid arthritis, help in respiratory disorders, promote bone health, improve hair and skin and are a great stress buster.
  • Jaggery-you might think of the humble jaggery as just a sweetener, but it is a lot more than that. It is rich in antioxidants and minerals like selenium and zinc, which help in scavenging the free radicals in the body. It aids in digestion by activating the various digestive enzymes in the stomach. It can help alleviate the symptoms of PMS in women.
  • Groundnuts-are also oil seeds. They provide 567 kilocalories, 25.3 gm of protein and 40.1 gm of fat per 100 gm of seeds. They also contain magnesium, niacin, copper, oleic acid, and antioxidants such as resveratrol. Eating peanuts in optimum quantities can help in weight loss, healthy heart and prevention of gallstones.
  • Ghee-ghee is a powerhouse of nutrients. It provides energy and contains various minerals and fat soluble vitamins like A, D, E and K. It has anti-inflammatory properties, helps in keeping the heart healthy and also helps to flush out toxins from the body.
  • Seasonal vegetables-contain more nutrients, antioxidants and nutrients which are essential for the body. Seasonal vegetables are allowed to develop fully on the plant itself, thereby enhancing their nutrient value.
  • Leafy vegetables-these are grown abundantly in winters and have various health benefits. They are a great source of antioxidants, minerals and fibre. They help to improve the metabolism, relieve constipation, and have cancer-preventing agents like lutein and zeaxanthin.
  • Bajra-it comes from the family of millets. It contains 361 kilocalories, 12 gm protein and 5 gm fat per 100 gm of the millet. Additionally, it contains complex carbohydrates, resistant starch, magnesium, polyphenols like flavonoids and omega 3 fatty acids. It is beneficial for gut health, diabetes, healthy heart and helps protect against ageing, cancer and metabolic disorders.

Indian festival foods are often those which are grown in abundance during that time and Sankrant foods are no exception. Enjoy these foods, but be aware of the quantity and portion sizes, because ultimately, moderation is the key!

Siddhi Takalkar-founder of NutriWorks is a Registered Dietitian in Pune with a Masters in Nutrition and Dietetics. She has a vast experience in advising diets for various health conditions and is the best Dietitian and Nutritionist in Pune for all your Nutritional needs.

TOP 10 THINGS U NEED TO FOCUS ON THIS WINTER

The cold season is here! Season change generally has ill effects on your immunity, skin, and overall health. Follow these tips to stay fit this season.

  1. Stay hydrated- During winters, it is easy to miss out on drinking water because of the cold. However, ensure that you have at least 2.5-3 litres of water consciously, everyday.
  2. Include warming spices- Spices such as cinnamon, ginger, garlic, pepper, etc. are known for warming up the body from inside. Include these in your food preparations to beat the cold.
  3. Avoid too much tea/coffee– Although it is extremely comforting to sip hot beverages during cold days, excess of caffeinated once can cause dehydration. Instead, opt for soups, broths, thin porridges, which are equally soothing.
  4. Limit your alcohol intake- There are a lot of parties happening in this season, where you might be tempted to go out of your ‘comfort zone’. However, like caffeine, too much alcohol can also cause dehydration.
  5. Include root vegetables- Vegetables such as potatoes, carrots, sweet potatoes are a great source of energy and help you remain full for long. Include these vegetables in proportion for a hearty meal. However, don’t over-indulge.
  6. Include vitamin C rich foods- A change in temperature is sure to wreak havoc in the body, leading to lowered immunity. Vitamin C rich fruits and vegetables will help to greatly improve the immunity and help you withstand the long winter. These include lemon, oranges, sweet lime, berries, capsicum, green chillies etc.
  7. Increase the intake of anti oxidants- Apart from Vitamin C, antioxidants will also help to build a strong immunity and fight the free radical damage caused as a result of normal body processes and also due to pollution. Zinc, Vitamin A, Vitamin C, Selenium are all potent antioxidants. Including spinach and other leafy vegetables, carrots, berries like strawberry, raspberry, blueberry, nuts like almonds, walnuts, etc, will ensure a good intake of these nutrients.
  8. Have healthy snacking options ready- Winter can be quite gloomy, making you crave for sugary comfort foods to lift your mood. For such times, keep healthier options easily accessible, which can include sprouts, dry fruits like dates, figs, raisins. At times, even a small piece of dark chocolate can instantly cheer you up!
  9. Don’t skip your exercise- As the temperature drops, so does your BMR, leading to a slow and sluggish metabolism. This means that you are more prone to putting on extra kilos during winter. Minimum 30-40 minutes of daily exercise will ensure that your weight remains in check.
  10. Include healthy fats- Dry and cold weather can adversely affect the skin and hair, making it dry and rough. Including healthy fats such as ghee, unsalted butter, nuts, avocado etc. helps in maintaining a healthy skin. Seeds such as sunflower seeds, pumpkin seeds, flax seeds etc. are rich in Vitamin E, which is also a great antioxidant.

As one of the few Registered Dietitians in Pune, I feel that everyone should focus on staying healthy, instead of later finding ways to fight off the diseases. I have been working as a diet consultant in Pune and I find that even common illnesses take weeks and months to get better. That’s why, “prevention is better than cure!” If you are looking for a nutritionist in Pune for such preventive diets, Nutriworks is the right place for you.

Contact us for an appointment-Don’t get cold on a cold day! Stay warm, stay healthy!

Top 10 diabetic diet tips

Diabetic Diet Tips

14th November has been recognised as the ‘World Diabetes Day’. The incidence of diabetes is increasing with the rise of sedentary lifestyle. Dietary modifications play an important role in the management of diabetes. Here are some tips for you-

  1. Consume whole grains-whole grains are the ones which have all the 3 components namely germ, endosperm and bran intact. The germ contains starch, endosperm contains vitamins and other essential nutrients and the bran is rich in fiber. Hence, it is more nutritious than refined grains which do not contain bran. Examples of whole grains are whole wheat, brown rice, jowar, bajra etc.
  • Include more fiber in the diet-in addition to whole grains, fiber rich foods include fruits and vegetables. Diabetes friendly fruits include oranges, sweet lime, papaya, pineapple, apple, pear, jamun etc. Vegetables like green leafy vegetables, gourds, beans, etc. have good fiber content.
  • Include healthy fats in the right quantity-studies have shown that restricting the intake of saturated fat and dietary cholesterol is highly beneficial for people with diabetes. Vegetable oils like sunflower, rice bran, groundnut, safflower are better for diabetics with hyperlipidemia. Of course, the daily intake of total fat should not be more than 3-4 tsp/day. It is advisable to keep changing the type of oil every 3-4 months for maximum benefits.
  • Understand terms like glycemic index, carbohydrates etc.-as a diabetic, it is important to understand terms like glycemic index, glycemic load, carbohydrates, carb counting etc., so that it is easier to follow and maintain the diet prescribed by your dietitian.
  • Avoid sweet in any form-sugar, jaggery, honey provide the same number of calories to the body, that is-4 kcal/gm. Hence, thinking that only refined sugar should be avoided, but jaggery, brown sugar and honey can be consumed by diabetics is not right. All these sweeteners need to be avoided for optimal glucose control.
  • Avoid processed foods-processed food contain a lot of preservatives, including sodium, which can put unnecessary pressure on the kidneys. Fluctuating sugar levels also affect the kidneys, hence it is best to avoid any kind of processed food, including processed meat and meat products.
  • Include functional foods-foods like flax seeds, garlic, jamun, methi seeds, bitter gourd, isabgol etc. are functional foods, since they provide various health benefits like regularising blood sugar levels, preventing or treating hyperlipidemia, cardiac protection, to name a few.
  • Engage in regular physical activity-regular physical activity is essential for the management of blood sugars and also overall health of people with diabetes. Aerobic, strength training, flexibility and balance exercises are beneficial. The type and duration of exercise varies depending on various factors such as weight, age, health conditions, etc.
  • Regularise your meal time-it is important to have meals at regular time and intervals. This ensures optimal blood sugar levels, helps in weight loss and improves the overall health.
  1. Limit alcohol intake-while occasional alcohol consumption may not affect the blood sugar levels, regular consumption is known to hamper blood sugar control and also contributes to the development of neuropathy and retinopathy in diabetics. Hence it is best to avoid alcohol for optimal glucose control.

Apart from this, it is extremely important to check your blood sugars, lipid profile and other relevant blood parameters routinely. This can help your dietitian and doctor to make the necessary modifications in your diet and medications.

Nutriworks is your go-to place for diabetic diet consultation in Pune. Our founder-Siddhi Takalkar Deshpande is a Registered Dietitian and a Certified DiabetesEducator and has been working as a diabetic diet consultant in Pune.

5 Common Dietary Problems During Pregnancy

Many of us are now getting aware about importance of diet during pregnancy. Adequate nutrition before and during pregnancy has a great impact on long term health status of infant as well as mother. Maternal health is influenced by various factors like environmental conditions, economic status, genetic and social factors which together affect foetal growth to a large extent. A women whose diet is adequate before and during pregnancy is usually able to bear a full term infant.

Mother’s diet that produces adequate nutrients prevents depletion of mother’s nutrient stores and helps in milk production after pregnancy in adequate quantities. It also helps in maintaining optimum nutritional status of a mother after pregnancy. To maintain nutritional status, expectant mother needs to fight commonly occurring dietary problems in pregnancy.

  • Nausea and Vomiting

Morning sickness in early pregnancy is one of the most common problems faced during pregnancy. It not only affects and reduces over all intake but also suppresses feeling of hunger and willingness to consume food. Fairly dry carbohydrates and easily digested foods are well tolerated. Liquids may be taken in between meals rather than with food. Fatty foods, Fried foods, excessive seasonings, large amounts of coffee and strongly flavored vegetables should be restricted or eliminated if nausea persists.

  • Heart Burn

Heart Burn is extremely common during latter part of pregnancy. In most cases, this is an effect of pressure of enlarged uterus on stomach that can result in occasional regurgitation of the stomach contents into esophagus. To prevent it, small amount of meals need to be consumed at a time and drinking fluids in between meals and help. It is essential to sit upright for 2 to 3 hours after meals before lying down.

  • Cravings and Aversions

Food avoidances reflect mother’s consciousness to not consume certain foods during pregnancy. Eg: Papaya, Kharvas, Gingelly seeds and other heat producing foods. Cravings and aversions are intense urges towards or away from foods which pregnant women may experience for certain foods like sweets, sour foods, spicy, non-veg foods, etc. Also there can be urge to consume non-food items like pencil, laundry starch, clay, ice-cubes, etc. It is essential to avoid such a behavior.

  • Weight Gain During Pregnancy

Pregnancies which start pregnancy within normal BMI Category minimize maternal and foetal consequences. Optimal weight gain is about 8 to 13 kgs. About 900 gms to 1.8 kgs is an average gain during the 1st trimester. In later trimesters, average gain of 450 gms to 500 gms per week is usual. Sudden gain in weight after 20th week is indicative of water retention and needs to be watched. Excessive weight gain places extra strain on all organs and needs to be watched.  

  • Anemia

A pregnant woman is anemic if her hemoglobin is less than 11.0 g/dl (WHO). Anemia can be a result of increased requirement and lack of good quality dietary sources of nutrients.  Also maternal age, parity, literacy, income, pregnancy related complications, nutritional stress, cultural beliefs, taboos, inappropriate food practices and many other factors contribute to anemia which need to be corrected. Regular consumption of iron – folic acid rich foods such as green leafy vegetables, cereals such as ragi, jowar, bajra, pulses and legumes is essential. Vitamin C rich food consumption such as lemon, orange, guava, amla should also be promoted.

It is important to consult a pregnancy diet consultant or women’s health consultant for getting a plan adequate in proteins, carbohydrates, essential fatty acids as well as all other micro nutrients for optimum nutritional status of both in long term. Manage your dietary issues well for a best of health and least of complications during and after pregnancy.

Why does one need a Personal Dietitian?

Why does one need a Personal Dietitian?

Why does one need a Personal Dietitian?

We eat and we eat and we eat. But are we eating the right components? We eat what are grandparents, parents and friends eat do you think that is the ideal situation? Our body gains nutrition from what we consume daily and the necessity of nutrients varies from person to person. A common man is not well informed about the various nutrients his body needs and tends to overlook the situation and does not understand the importance of consumption of the right nutrients.

And this is exactly why Nutritionists exist. A Nutritionist is trained personnel who are capable to understand every unique body and allot the necessary nutrients accordingly. Nutritionist curate personalized nutrition plans for the clients depending upon their age, gender, height, weight, lifestyle, allergies and other aspects. Customization is essential to gain the optimum health and weight status.

The diet plan made by the diet consultant is made by keeping in mind factors such as culture, religion, staple food. Clients have different physiological conditions. For.eg. a pregnant lady requires different nutrients than a lady who is not pregnant.

Other factors such as personal physical health, frequency of exercise and fitness matters while deciding the personal nutrition plan. The diet consultant puts together many factors and then decides the amount and type of nutrient that each client requires. For.eg the diet for a sportsman is completely different than that of an ordinary human. The nutritionist will make sure that the meals are filled with energy and protein giving ingredients.

Factors like money, time also play major role in the level of nutrients we consume via our meals. If the income band is low, people usually settle to eat what fits in their budget and nutritious food takes a back seat. If an individual is always running late and has no time to cook proper meals, he or she ends up eating something quick and unhealthy. For.eg Many youngsters consume maggi as a meal when they are late or are extremely exhausted and don’t want to cook.

This when done once in a blue moon is acceptable but when becomes a routine is threatening to the body in the long term.

Some individuals have higher or lower tendency to absorb certain nutrients. Such people require the guidance of a nutritionist to incorporate similar equivalent nutrient giving via other ingredients which the client is adaptable too. For.eg. for those who are lactose or gluten intolerant the dietician has to be very careful while making meal plans.

The Nutritionist has to make sure that the following points are considered and covered while making a personalized diet plan:

  • The meals must satisfy the daily nutrients demand of the body.
  • Consider economic status of the client.
  • Understand the daily habits of the client.
  • Personal likes and dislikes.
  • Food availability

A generic Diet chart is not suitable for everybody. As each individual is different so is his need of nutrients. If you work towards nutrition today it will work for you tomorrow.  

10 tips for a Healthy Lifestyle

Healthy Lifestyle

In today’s fast paced world, in spite of increased awareness Health and Nutrition has taken a backseat. Even kids today, suffer from obesity and high cholesterol due to increase in junk food and lack of physical activity.

Here are some of the ways to achieve a Healthier Lifestyle:-

  • Water: – Begin your day with water (warm/hot optional). On an average we should drink 8-10 glasses of water every day. To be specific, you can simply take a minimum of 40 ml per kg of your body weight to ensure enough hydration throughout the day.
  • Weigh Yourself: – Keeping a check on your weight leads to better and disciplined weight management. You should always weigh yourself on an empty stomach early morning. Weighing at same time can help to guide us better to be on track.
  • Breakfast: – Breakfast is the most important meal of the day. If you start the day right, you tend to eat better overall. Skipping breakfast is one of the major reasons for obesity. It is very essential to break the overnight fast with a sumptuous meal containing majority of nutrients.
  • Walk: – Walking can do wonders to the immune system and helps you in getting rid of a number a diseases and pains. It can range from a 20 minute outdoor walk to an hour of yoga, swimming or any other fitness activity. A minimum of 30 minutes activity minimum 5 to 6 days a week is recommended for best results.
  • Consume Fresh and Whole fruits and foods: – Vegetables contain Potassium, Folate, Vitamins A & C and other micronutrients which keeps us healthy and helps fight infections. Fruits contain fiber which helps in protecting against strokes and heart diseases and also lowers cholesterol. 
  • Sleep: – A solid, continuous 7 or 8 hours of night sleep is a marker of good heart health. Sleep aids in weight loss. Depression, heart diseases, stress etc can be cured and curbed by qualitative sleep.
  • Healthy Habits: – People who tend to live by strict habits/routines tend to be more physically and mentally fit than their counterparts who follow an ill lifestyle. Going to bed, waking up at the same time each day, following a particular diet etc keeps your body in steady equilibrium.
  • Taking up a Hobby/Activity: – Doing something you love boosts your immunity and releases feel good hormones. Be it reading, painting, writing, sketching, volunteering etc, anything that we have a flair for and makes us feel good about ourselves and hones our talent and potential.
  • Reduce Salt and Saturated/Transfat: – Salt and saturated transfat are freely available in processed or prepared foods served in hotels or in packets. They increase risks of high blood pressure, high cholesterol, acidity etc which increase risk for heart disease and stroke. Home cooked meals are the best solution for the same.
  • Cut down Smoking and Drinking: – Smoking (even passive smoking) is one of the leading causes of deaths. Heavy drinking is one of the worst risk factors for many diseases. Smoking as well as drinking alcohol in excess leads to addiction and it increases your risk of disease.

Healthy living isn’t impossible, or even difficult. It’s just a Habit/commitment which we need to gift ourselves for a long, fit and blessed life.

This article is sourced from Dt. Siddhi Takalkar Deshpande, a dietitian, clinical nutritionist and lifestyle consultant, one amongst the best in Pune, Maharashtra.

Healthy Weight Loss with these 15 Tips

Healthy Weight Loss Tips

Weight loss is not a miracle that can happen overnight. We often come upon people who are on a mission to lose weight either by following fad diets or unhealthy efforts. Weight loss is a result of 80% Diet and 20% Exercise. Losing weight differs as per the person’s weight, height, diet, nutrition, genes, lifestyle etc and cannot be generically categorized for everyone commonly. It would be best to consult a qualified nutritionist/dietician for the same who would give us the best individualized sustainable plan as per our needs and comfort for effective weight loss and to stay healthy and fit.

Below are mentioned some effective tips for healthy weight loss:-

  1. Water: Drinking minimum 8-10 glasses of water especially before having your meals is extremely beneficial for staying healthy as it flushes out all the toxins and chemicals from our body. It keeps us hydrated as well as makes us feel full. Most of the time we mistake thirst for hunger.
  2. Inclusion of Greens: Inclusion of leafy greens in our diet adds to weight loss as they are low in calorie and high on nutrients and antioxidants. They provide us numerous health benefits. The fibre content in them keeps us feeling fuller.
  3. Drinking Green Tea: Green tea is low on caffeine and high on antioxidants. It is actually beneficial for weight loss as it helps in burning fat.
  4. Cutting down on unhealthy “whites” from your diet:  eliminating the white food items from our diet can help us lose weight. Items such as Salt, Sugar, Maida, Bread etc increase obesity risk along with being associated with heart conditions and Type 2 diabetes.
  5. Portion Control: Simple and effective way to manage weight loss is portion control. Keeping a tab on the item on your plate by keeping a diary or logging into health apps increases our awareness regarding our diet intake and makes us more conscious and better eaters.
  6. Having Spicy food: Having spicy food boost metabolism and reduces your appetite. It thereby decreases food cravings and makes us resist eating unhealthy food items.
  7. Having homemade food: Simple, nutritious and fresh home cooked meals have an added advantage over processed and stale food we eat outside which are loaded with calories and zero on nutrition.
  8. Chewing food slowly and thoroughly: Having food slowly and chewing it properly and thoroughly can send the brain the signal that we have eaten enough. Chewing is also effective in reducing calories. Take minimum 20 minutes to finish your meal.
  9. Sleep: Perhaps the most underrated tip, getting adequate sleep. Sleep is not only important to keep you replenished and fresh for the next day, but having adequate and sound sleep helps us in shedding our calories too. It is considered as important as a good diet and exercise.
  10. Cut down fizzy drinks/canned juices: Soda, juices loaded with sugar, canned juices which are loaded with preservatives etc should be cut down from our diet as they are empty in nutrition and loaded with calories. Eating a whole fruit or vegetable is considered a healthier option. You can also opt for coconut water, fresh fruit unstrained juices, instead of carbonated drinks.
  11. Stay Happy: Being happy and cheerful leads to positive vibes, which releases feel good hormones. A happy and content person tends to have a balance in life and does everything in moderation which leads them to being healthy and fit.
  12. Indulge in choice of exercise: Most often people join gyms or some kind of class with the intention of losing weight. The choice of exercise might not be of their preference and soon they tend to get bored and stop it altogether leading to gaining back all the weight that was shed. Sticking to simple but long term exercises like walking, swimming, cycling etc lead to better results and a continuation.
  13. Eating whole food: Consuming fresh and raw whole foods, fruits and vegetables are more beneficial in the weight loss process as they contain few calories and more fibre.
  14. Healthy Snacking: Keeping healthy snacks like nuts, almonds, peanuts, Futana, Makhanas etc helps us keep our hunger pangs at bay and lets us snack healthily.
  15. Moderation: Moderation is the key. Living a healthy and balanced life with everything in moderation helps to keep us fit and healthy.

*This article is sourced from Mrs. Siddhi Takalkar Deshpande, one of the best dietitian in Pune for weight loss and clinical nutritionist.

6 Simple Tips for Weight loss After Pregnancy

Weight loss after delivery is hyped these days. You may have seen your favorite celebrity back to her original shape within no days! Although you might be eager to lose your weight after your pregnancy, it is important to stay patient with yourself. It is transitional state in life of every woman where she loses her original shape of body. To fit back to your jeans, all you have to do is be patient and try to follow these simple tips to lose it a healthy way and after a right interval.

  • Do not diet for weight loss soon

Healthy eating is sufficient for this recovery phase. If you start dieting on your own by avoiding your favorite foods and starving, your post-delivery recovery becomes difficult. Weight loss diets are generally deprived of calories and your body can undergo more stress. You should never starve especially if you are breast feeding. Remember your weight is just a measurement and body has just a shape, and you can modify it your own way, but later! Instead of this, if you simply follow healthy eating, eating as per your hunger signals can help you to reduce your weight naturally.

  • Lose weight slowly

Do not restrict your calories below your requirement especially if you are breast feeding. Along with it, you need to ensure whether your diet consists of rich sources of various minerals, vitamins and protein for lactation and your nutrition. Be realistic about weight loss. You may not return to your pre-pregnancy weight and shape as pregnancy may cause some permanent changes like slightly wide hips and larger waist line.

  • Breast feeding

It is natural way to weight loss since it helps you to burn your extra calories daily. However, some may not lose weight during lactation. This may be related to more calorie intake in relation to calories burnt throughout lactation.

  • Exercise

If you have a c-section, you should start your exercise upto 45 – 60 days. You can later start with simple walking/ cardio exercise of low intensity for short duration and gradually increase the time. Prefer non-strenuous exercises. You can simply try to be active later. Take your baby for a walk in a stroller! Be active is the only key to weight loss. Many women consider themselves to be unfit to exercise after pregnancy. But pregnancy is not a disease, it is just a physiological condition. One should exercise enough to maintain optimum fitness, reduce stress, improves flexibility and mood.

  • Adequate sleep

Adequate sleep is essential for you. Lack of sleep can also add on additional weight on you due to release of stress hormones. Sleep early at night, sleep when your baby sleeps and take turns with your partner at night to get maximum rest.

  • Wrap your belly

Wrapping your belly is practiced since centuries. Gentle compression on our belly can help it to return back to its normal size quicker. It also helps to support your belly and back.

After going through all these key points, remember to be patient until you return to normal weight. Do not starve to reduce weight. Reduce it in a healthy with healthy eating and exercise. Eat healthy, Stay fit.

The above blog is written by pregnancy diet consultant in Pune, Dt. Siddhi Takalkar-Deshpande. She is also one of the best Women’s Health Consultant in Pune for Pregnancy, Lactation and PCOD Diets.

10 Kid Friendly Foods That Reduce Constipation

Hey mothers, I know I’m sure that almost everyone of you might have, some day or the other- faced the problem of constipation in your kids. Whether it’s their daily morning pain where they’re holding their tummies, and requesting you not to feed them with a glass of milk, or the disappointment on their faces when they return from their school, constipation keeps all of us worried in some way or the other.

This is a sad reality as a constipated child has infrequent bowel movement or has to bear the pains of hard, dry stools. Some of the other symptoms also include abdominal pain, large-diameter stools that obstruct the toilet, blood on the surface of hard stool and many others. If you’re also looking out for a reputed child nutrition specialist in Pune that provides all details for foods that kick constipation away from your child’s life and get the smile back on their faces, you’re in the right place as this blog has some proven and tested information you’ll cherish. So let’s get rolling-

  1. Raspberries-

When compared to most of the fruits, raspberries have the highest fiber content available. Every cup provides about eight grams of fiber in it. So, the next time you go to the market and see the fruit vendor yelling at you for Raspberries, just get them without giving a second thought.

  • Oats-

Top dieticians recommend oats as 1 cup of cooked oatmeal provides about four grams of fiber. They reduce constipation as they add bulk to the stool, and also regulate bowel movement. So to get best results and see your children happy and healthy just use it with a serving of some fresh fruit and add a little honey or maple syrup to get an extra dose of sweetness that isn’t harmful for the body.

  • Flaxseeds-

Believe it or not, but flaxseeds have been around since 5000 BC. They are rich sources of dietary fiber that are must have for your children. It must also be noted that flaxseeds are very useful for the heart as well. So the next time you’re looking to add more fiber to your child’s diet, just add them in your child’s favorite smoothie, and you’ll see better results.

  • Peanut Butter-

Another kid-friendly & nutritious fiber source that you must get into your refrigerator. When combined with a variety of fruits or even spread generously over a bread slice (preferably brown), it yields positive results in your child’s digestive system. So, skip the age-old fat filled butter you’ve been consuming since ages, and use it to get your health on the right track.

  • Lentils-

Green lentils are another useful source of fiber as one half cup of cooked green lentils includes nine grams of fiber in it. Not only is that, lentils an excellent source of proteins that aid your child’s health in a number of ways. Time to stop thinking and get this masterpiece in your kitchen right away.

  • Popcorn-

Most kids love this tasteful crunchy snack even without being aware of its benefits. It’s no secret that 1 cup of popcorn comprises of 1 gram of fiber, so munching them ads to the health of your child, and keeps your worries at bay.

  • Potatoes-

Sounds too good to be true, but studies have confirmed that potatoes (when consumed in right way), are packed with nutrients. But keep in mind that potatoes are health-friendly only when they’re baked, boiled, roasted or when they’re consumed in a way that doesn’t have oils added. So the next time your child forces you to cook french fries, use an air fryer to preserve the nutritive value.

  • Papaya-

All of us are aware of the various health benefits that this marvelous fruit possesses. Adding a serving of freshly-cut papaya to your child’s plate reduces the chances of constipation to about 40%. So the next time you’re worried, papaya is your go to option.

  • Refried beans-

Another healthy and tasty fiber-rich food that you must include in your child’s diet. A quarter of a cup has roughly 3 grams of fiber, so don’t have a second thought about their benefits.

  1.  Apple-

“An apple a day keeps a doctor away” this adage is something that all of us must never overlook. Just by adding a small serving in your child’s daily diet, you can be rest assured they’ll get complete fiber as well as proteins and stay healthy forever.

Keep a strong vigil on your child’s diet, and lookout for what they’re eating, as one careful step today can have a healthy future for them tomorrow. Remember, health is wealth, so if you’re investing in your child’s health today by getting in touch with the best nutritionist in Pune, you’ll definitely reap good results in the years to come. Also remember having plenty of water also keeps constipation away. Last, but never the least, always keep in mind that your health is of prime importance, so always choose the best dietitian/ nutritionist that knows your body well, and keeps your health at topmost priority.