Importance of Consulting Qualified Nutritionist

Your food doctor is a dietitian. They provide food and nutrition information, allowing consumers to live a healthy lifestyle. Nutrition is a science, and experienced nutritionists offer evidence-based nutritional advice, that is, advise based on scientific study findings. Because we all have varied eating habits, medical histories, and fitness levels, no single diet will work for everyone. A skilled dietician may create individualized diet plans for each person based on their health, medical, physical, and psychological needs.

There is a wealth of knowledge about food and nutrition thanks to the internet. Each person is bombarded with ambiguous and contradictory information about which foods are healthy and which are not. This abundance of information causes confusion, leaving a person unclear of what to eat and how much to eat. Furthermore, the internet and media are frequently bombarded with new fad diets that, if followed without seeing a dietician, might result in nutritional inadequacies.

A diet consultant is a dietary expert who can analyse available information, assess its authenticity, and determine whether it is scientifically reliable. A skilled dietician can assist a person in a variety of ways. Here are some of the ways that a dietitian can aid people.

Starting with pregnancy and continuing through youth, adulthood, and old age, it has an impact on a family’s dietary choices and eating habits.
Clears up any misconceptions regarding food and provides specific instructions on what to eat, how to eat, and how much to eat.
Diabetes, obesity, osteoporosis, and other lifestyle-related diseases are on the rise. A dietician helps normal, healthy people design a healthy, balanced diet that will help them avoid these problems.
Plans diets for patients with illnesses like diabetes, heart disease, thyroid disease, tuberculosis, gastro-intestinal problems, osteoporosis, Crohn’s disease, celiac disease, and others to help them heal quickly and get back on their feet.
A well-balanced diet can also help you heal faster after surgery.
Helps people grow or lose weight in a healthy, non-addictive method with no negative side effects or nutritional deficits.
Aids athletes, youngsters, and fitness enthusiasts in eating better and healthier foods in order to attain their goals and improve their performance.
A growing number of people are being diagnosed with vitamin D, vitamin B12, iron, calcium, and other mineral deficiencies. By designing a balanced meal rich in these nutrients, a competent dietician can help prevent or cure these deficiencies.

To summarise, it is necessary to seek the advice of a skilled, professional dietician not only to lose weight but also to improve one’s health.

Do’s and don’ts of monsoon diet

Our surroundings have been blessed by monsoon showers. While rain brings out the best in nature, seasonal changes have their own set of benefits and drawbacks. We must assess the state of our climate and carefully determine what we need to ingest on a daily basis, as what is outside our body has an equal impact on what is inside our body. Living in a pandemic for a year has taught us the value of healthy immunity and the importance of eating foods that support it. The arrival of monsoon also heralds the emergence of several ailments such as malaria, dengue fever, typhoid, and others. Here are some do’s and don’ts of monsoon diet, as told by Siddhi Deshpande Takalkar, best diet consultant in Pune:

Avoid these things:

Eating fried food:

While it’s normal to consume fried foods like pakoras every now and then, you should watch the amount you eat because too much might cause indigestion, diarrhea, and other problems. Also, don’t reuse the oil you’ve already fried in because it’s potentially toxic.

Seafood:

Monsoons are notorious for breeding a large variety of water-borne infections. Another reason is that the monsoon is fish and prawn breeding season. As a result, we should avoid eating seafood until the rainy season is through.

Leafy vegetables:

Leafy vegetables are completely exposed to bacterial and fungal growth, which is influenced by the monsoon’s warmth and humidity. Until the season is over, stay away from leafy greens. Dieticiansay if you must eat it, make sure it is carefully cleaned in lukewarm water and cooked so that all germs and fungus are killed.

These are the things you should eat/consume during monsoon:

Masala Tea:

Due to the extreme humidity and sweat, our bodies lose a lot of fluid during the monsoon. To meet the body’s fluid requirements, drink plenty of water, fluid, and masala chai. Herbal concoctions or masala chai mixed with spices such as tulsi, ginger, and cardamom might strengthen your immunity and help you avoid infections.

Spices:

Dietician suggest that there are antiseptic and anti-inflammatory qualities abound in spices. Including additional spices in your diet, such as turmeric, black pepper, and clove, may help you avoid infection and minimize cold and flu symptoms. They may also aid in the improvement of immunity.

Fruits:

Fruits are necessary in all seasons, but especially during the monsoon. People are less likely to keep themselves hydrated by drinking water in damp conditions. Fruits are another excellent source of hydration that will help you maintain your health.

The monsoon has arrived, bringing both benefits and drawbacks. Keep an eye on your everyday diet if you want to enjoy this season without compromising your health. Try to avoid eating from dirty environments as a precaution. Contact Siddhi Deshpande Takalkar,nutritionist in Pune, for tips on monsoon diet or diet tips in general.

Pre-diabetes Reversal with Diet

If your blood sugar levels are between 100 and 125 mg/dl on two or more fasting blood glucose tests, or if your results are between 5.7 percent and 6.4 percent on an AIC test that evaluates your average blood sugar levels over the previous two to three months, you may have prediabetes. A prediabetes diagnosis can be frightening. The good news is that prediabetes can be reversed—you can prevent it from developing to type 2 diabetes by making simple lifestyle adjustments. Here are some tips given by Siddhi Deshpande-Takalkar, best nutritionist in Pune, to prevent prediabetes.

Change your diet:

A diet high in processed foods, which have added fats, calories, and sugar with no nutritional benefit, is one risk factor for prediabetes. Your risk can also be increased if you eat meat more often. Diabetic diet consultant in Pune suggest, a “clean” diet, consisting of healthier options, can aid in the restoration of normal blood sugar levels. This can help prevent type 2 diabetes by reversing prediabetes.

Lose some weight:

Gaining weight, particularly around your abdomen, raises your chances of acquiring type 2 diabetes. Even mild weight loss can assist in reducing this risk and improving blood sugar levels. Studies have discovered that those who lost 7% of their body weight enhanced their ability to respond to insulin by 57%. That’s a significant difference!

Get enough sleep:

Nutritionist in Pune, advise keeping a regular sleep schedule when possible, obtaining medical care if you experience insomnia or snoring (which could indicate sleep apnea), and practicing proper sleep hygiene. This means no electronic devices in the bedroom, keeping the room dark, cool, and quiet, and not eating or drinking late at night.

Manage your stress:

Blood sugar levels can rise when you’re under physical strain. It’s crucial to practice breathing and relaxation techniques to assist deal with daily stressors, which is a key aspect of both weight loss and efficient glucose control. While some people find yoga to be an useful antidote, other methods such as prayer, meditation, physical activity, talking to a therapist or friend about your stress, or joining an online or in-person support group can also help you reduce your stress levels.

Contact a Nutritionist:

By adopting dietary modifications, medical nutrition treatment can help someone lower their blood sugar levels and achieve other goals such as losing weight or lowering blood pressure. When formulating eating recommendations, the dietician takes into account the person’s dietary preferences and culture. You can contact Siddhi Deshpande-Takalkar, best diabetic diet consultant in Pune, for good advice.

Nutrients In Mango

Mango is considered the king of fruits here in India. Given its popularity, taste and amazing health benefits it proves it worth being the same. Everyone is eagerly waiting for the mango season to arrive and to enjoy the juicy delicacy in its true and many different forms. Mango is native to India and Southeast Asia and has been cultivated for over 4,000 years. There are hundreds of types of mango, each with a unique taste, shape, size and color. Here is Dr.Siddhi Deshpande – Takalkar, from Nutriworks one of the best dieticians in Pune explaining Nutrients and health benefits of Mango.

Here is approximate nutritional value of mango:

(Values according to of the Reference Daily Intake (RDI))

Calories: 99
Protein: 1.4 grams
Carbs: 24.7 grams
Fat: 0.6 grams
Dietary fiber: 2.6 grams
Vitamin C: 67%
Copper: 20%
Folate: 18%
Vitamin B6: 11.6%
Vitamin A: 10%
Vitamin E: 9.7%
Vitamin B5: 6.5%
Vitamin K: 6%
Niacin: 7%
Potassium: 6%
Riboflavin: 5%
Manganese: 4.5%
Thiamine: 4%
Magnesium: 4%

Following are the properties of Mango:

Mangoes are high in Anti oxidants. Mangoes are packed with polyphenols, I.e. a plant compound that functions as antioxidants. These antioxidants are really helpful against free radical damage, protecting your body from chronic diseases.

Mangoes boost immunity, with so many good nutrients packed inside one delicious mango, it sure does help in increasing and boosting immunity. They are also said to improve heart health. Mangoes help release fatty acids and promotes lower blood pressure.

Improved digestion is another one of the many amazing properties of mango, they contain an enzyme called amylases which helps in digestion.

Mangoes are really great for your hair and skin and they work wonders for your eye help.

So these were some diet tips given by one of the best dietician in Pune. For more such tips and any other query contact diet consultant at Nutriworks Pune.

Management of Diabetes made easy with Nutriworks

Nutriworks Specializes in diabetes based diet and nutrition plan. We mainly focus on how much to eat rather than what to eat and what not to eat. Nutriworks helps you understand what your body needs to keep your blood sugar level in check.

Here are some of the basic diet tips that you can follow:

Choose healthier carbohydrates: Try opting for whole grains, fruits or vegetables. Pulses like chickpeas, beans or lentils. Some of Carbohydrates can be harmful for your health, these also add on to the body sugar.

Having healthier carbohydrates helps you gain strength and energy.

Eat Vegetables and fruits: There is a misconception that fruits are harmful for people with diabetes, because it contains natural sugar, natural sugar is good for everyone. Vegetable are full of nutrients like vitamins, protein, potassium etc

Cut down on meat: Meat can be harmful and cause heart related problems. Red or processed meat can even lead to cancers. Cutting down or completely giving up these meats would be really helpful. You can substitute these with unsalted nuts, Lentils or less harmful meat like chicken tenders or fish.

Cutting down on that additional sweetness: Any additional sugar is toxic to diabetes patient and can be proven fatal. These additional sugars keep building up in your veins causing problem like blockages. Nutritionists have suggested that swapping your sugary drinks and foods with healthier alternatives can be useful and healthy.

These are the diet tips but you also need to follow some lifestyle tips:

Quit tobacco
Stressing only add to the problem
Routine health check-ups
Daily exercise
Keeping blood pressure in check
Constant blood sugar level check-ups

These tips help you keep your diabetes in control. Visit Nutriworks for best diet and nutrition tips for diabetes. We at Nutriworks, provide diabetic diet consultation. We have a specialized plan for diabetes patient and help you have a healthy future.

7 Heart Healthy Foods

Cardiovascular diseases have reached epidemic proportions in India. It was reported that in 2010, out of a total of 1.89 million annual deaths, 0.59 million (31%) occurred at age <60 years and 1.09 million (58%) at age <70 years.

Hence, it is extremely important to keep our hearts healthy. Consuming high amount of carbs and fats not only affects our heart, but also impacts our waistline. Eating heart healthy foods definitely reduces the risk of heart diseases. Also, eating well cooked, unprocessed foods are the key to have a healthy heart.

Below are some heart healthy foods:

Fish: Fish has a high amount of omega 3 fatty acids, which helps in fighting cardiovascular diseases. Opt for sea foods such as salmon, tuna, mackerel, herring and trout.

Leafy vegetables: Green veggies like spinach, broccoli and asparagus is jam packed with vitamins. Spinach contains Vitamin K, while broccoli and asparagus are filled with vitamins C and E, potassium, folate, calcium and fiber. So, chuck the lays and deep fried wadas for breakfast, instead o for a healthy spinach sandwich.

Oats: Another healthy breakfast option, oats are a powerhouse of nutrients. Have them with milk, or with yoghurt, or try the spicy oats upma. You can sprinkle them with salads as well.

Soy: Soy is not only a rich source of protein, but heart- healthy as well. Replace regular milk with soy milk for a fat free choice. Add soya nuggets in your pulav, or make soy pakodas in olive oil.

Even better, replace paneer with tofu. Add a bowl of marinated tofu in a stir fry and fresh veggies for a healthy lunch or dinner

Legumes: Pulses like lentils, or dried beans such as kidney beans, or black beans are protein heavy foodstuffs. Not only that, they are high in fiber, Vitamin B, minerals. Rajmachawal or moongusal, anyone?

Fruits: Red and yellow fruits such as oranges and papayas are rich in beta- carotene, potassium, magnesium and fiber. So, next time, do not forget to add these vegetables in your fruit salad. Or, have a glass of orange juice in your breakfast.

Whole Grains: Replace all refined grains in your kitchen with whole grains like whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Whole grains are high in fiber, which may help reduce “bad” cholesterol. Studies suggest that eating whole grains is associated with lower cholesterol and systolic blood pressure. This lowers the risk of heart disease.

To keep a fit mind and healthy body, you can always consult the young and dynamic clinical nutritionist Mrs Siddhi Takalkar. One of the best diet consultants in Pune, Nutriworks brings a phenomenal lifestyle change in people by solving weight management issues. Nutriworks also caters to solving weight management issues or various disease issues through customized diet plan.

How to stay hydrated

Hydration and requirement for hydration varies from person to person. While water is the primary source to stay hydrated there are a few other ways you can do the same. No matter what your body type is hydration is very important. Here is how you can stay hydrated in these busy times:

Keep a track of your water drinking habit:

This will help you understand your daily routine and you will start keeping a hydration check for yourself. There are apps available nowadays which set alarm to remind you. This will day by day make it a habit of drinking water.

Make your water more likable:

If you don’t like the taste of plain simple water or you cannot get yourself to drink it, add a few elements to the water. Fresh cut fruits, few drops of lemon juice, fresh mint.

Don’t confuse thirst with hunger:

Many time we tend to confuse thirst with hunger. Whenever you feel hungry try drinking water first. Water will not satisfy your hunger but if it’s just thirst it will surely help you lose weight.

Include wet food in your diet:

We end up with dry food in our tiffin or ordering something quick to eat, easy to carry while eating out. This because wet food makes a mess and we don’t have patience or time in our fast-paced life. Eat curry or gravy food rather than a burger or snack.

Juices, smoothies and many other alternatives:

Fresh fruit juices, fresh green smoothies, buttermilk and flavored water are really healthy options you can have throughout day when you don’t feel like drinking water. These not only keep you hydrated but also keep you healthy, help in weight loss and make you fit. You can have these in any flavor you want and like.

Fruits with high water content:

Fruits are natural and no effort thing you can have to keep yourself hydrated. Fruits like watermelon, grapes, orange, pomegranate and many more daily basis. These keep your body hydration in check and also add healthy nutrients to your body.

Hydration is very necessary to your body. It keeps your body temperature normal, helps your joints stay lubricated, water prevents your body from infections, help the nutrients to cells and keeps your body organs function properly. Hydration is not only important for your physical health but also your mental health, it improves your sleep quality, water can help you concentrate and increase your ability and agility to think, it is proved to help you calm down when in anger.

In these changing time, water and hydration is the only constant that will help you stay fit. Make sure you rehydrate throughout the day. Also in festivals and other important events require to stay healthy so hydrate and stay hydrated constantly. For more such tips contact and any doubts Dt.Siddhi Deshpande-Takalkar, nutritionist in Pune. For more diet tips contact the best dietician in Kothrud and Bibvewadi.

8 best foods to beat PMS

Every woman has her own unique body signs that tell her when ‘aunt flo’ is about to visit every month. Bloating, headaches, mood swings and cramps can really dampen your spirits right before the periods start.

These symptoms affect different women differently, and if they have a negative impact on some aspect of your life, then it is termed as PMS, or premenstrual syndrome. PMS is a condition that may affect a woman’s emotional and physical health, as well as behavior.

Various over-the-counter pain medications are useful for treating the headaches and cramps, but there is another tool that you can use to fight off the wrath of the PMS-a healthy diet. It doesn’t matter whether you suffer a lot or very little. A healthy diet can help to reduce some symptoms of PMS, improve your energy levels, and keep you in an overall good shape.

So, before the next cycle of the mood-spoilers sets in, grab these PMS-friendly foods-

Low fat yogurt

Yogurt is a great option for a quick snack or even as a meal accompaniment. It is a great source of calcium, which is an essential mineral for women with PMS. According to a study, it has been observed that women who consumed around 1,200 mg of calcium daily, were 30% less likely to develop PMS than women who ate around 530 mg daily. 1 cup of low fat or non-fat yogurt provides around 400 mg of calcium.

Other calcium-rich foods include low fat milk, paneer, ragi (nachni).

Fatty fish like Salmon

Salmon, also known as rawas in India, is an excellent source of vitamin D. This vitamin is essential for proper calcium absorption. Research indicates that consuming at least 100 IU of vitamin D caused fewer symptoms in women with PMS.

Other vitamin D-rich foods include sardines, fortified milk or yogurt.

Chickpeas

Chickpeas are a great source of vitamin B6. Some studies claim that vitamin B6 can help to reduce breast tenderness, irritability and depression, however, the results are inconclusive. Still, adding vitamin B6 to the diet will not be harmful. Chickpeas can be incorporated into a variety of recipes, which are healthy and delicious. However, do not go overboard with chickpeas, since it can cause flatulence or other GI issues.

Other vitamin B6 rich foods are eggs, chicken, lentils, whole cereals like wheat, brown rice.

Pineapple

Pineapple is a great source of manganese, which along with calcium, has shown to reduce the symptoms of PMS such as depression, mood swings and irritability. More research is needed to verify whether manganese really has a positive effect, but, it is still a good idea to include manganese in the diet.

Other manganese-rich foods include wheat germ, peanuts, quinoa, brown rice.

Chamomile tea

A cup of hot chamomile tea will help to soothe those cramping muscles, since chamomile is effective in reducing muscle spasms and also irritability and anxiety.

Pumpkin seeds

Women who suffer from PMS are often found to be low on zinc. Zinc is essential for the optimum functioning of the sex hormones. Pumpkin seeds are a great source of zinc, and are quite versatile. You can add them to a nuts mix, salads, hot cereals or on your yogurt.

Other zinc-rich foods are sesame, hemp or flax seeds, whole grains, milk and milk products.

Bananas

Bananas are a great source of vitamin B6 and potassium, which can help to reduce water retention and bloating. Potassium also helps to prevent muscle cramps.

Other sources of potassium include oranges, lemons, cooked broccoli, sweet potatoes.

Green leafy veggies

Magnesium is an essential mineral for optimum mental health. A study reports that consumption of magnesium supplements by women suffering from PMS helps them to be in a better mood, than those that do not consume these supplements. Dietary sources of magnesium are also quite beneficial in enhancing the mood. Leafy greens are a great source of this mineral, along with vitamin B6, calcium and iron.

Other sources of magnesium are cashews, quinoa, sweet potatoes, millet.

Bonus foods-

Ginger

Ginger is a great antidote for an upset stomach, which may be caused due to PMS in some women. Ginger helps in digestion and has various immune boosting and anti-inflammatory properties. Indian cooking does involve good amount of ginger, but if you don’t consume enough, you can just add it to hot water and sip it.

Dark chocolate

A bar of good pure chocolate, containing at least 70% cacao, contains a good amount of magnesium to help soothe your headaches and cramps. It also contains anti-inflammatory antioxidant. Plus, a piece of good chocolate never fails to lift your mood!

To conclude, the best diet is the one that you find helpful. Note the foods that help to reduce the symptoms, as well as those that don’t. Modify your meals during those days of the month accordingly. It’s okay to have different requirements during different weeks of the month!

About the author-Siddhi Takalkar is a nutritionist and lifestyle consultant in Pune. She is also the founder of NutriWorks and is a Registered Dietitian in Pune with a Masters degree in Nutrition and Dietetics. She has a vast experience in advising diets for various age groups as well as medical conditions. She is one of the best women health consultants in Pune. A young dietitian in Pune, she knows how to make your diet healthy, as well as tasty!

3 Best Healthy Oats Recipes

Oats are gaining a lot of popularity due to its various health benefits. Like wheat and rice, oats are also whole grains. However, they are more nutrient dense, containing more carbohydrates, fibre, protein and fats, as compared to other grains. They are also rich in various vitamins and minerals like thiamine, zinc, magnesium, phosphorus, etc.

Fitness enthusiasts, people with certain disease conditions and even those without, who are looking to incorporate a healthy lifestyle, swear by oats as their go-to option for grains. They try to incorporate oats in various forms and even get innovative with traditional recipes.

However, there are so many others who absolutely detest oats and run away even from the thought of it. The main concern these people have is that they don’t know how to incorporate oats in ways which they can enjoy.

If you belong to this category of people, fret not! Here are 3 amazing healthy oats recipes that will make you love oats!

Oats Granola Bars

Some healthy snacks can be a bit boring, but not all. Here is a tasty, nutritious oats recipe which can be a wonderful substitute to boring or unhealthy snacks. Granola bars are available in stores, but once you see how easy it is to make, you will never have to buy one again!

Oats Granola Bars
Serves-4	Prep Time-10 min	Cooking Time-20 min
Ingredients- 1 cup rolled oats ¼ cup finely chopped nuts and seeds (almonds, walnuts, shredded coconut, flax seeds, and sunflower seeds, pumpkin seeds, etc.) 2 tbsp raisins ½ cup powdered jaggery 1 tsp vanilla extract (optional) 1 tbsp coconut oil or ghee ½ cup crushed cornflakes
Method- Dry roast oats in a wide pan till they get aromatic. Set aside.Roast the nuts, seeds and raisins each separately in oil or ghee. Set aside.Melt jaggery in a wide pan on a low flame.Add oats to it, mix well and roast till they turn brown. Keep stirring well to prevent burning.Add the nuts mixture and keep stirring constantly on low flame till the mix turns dark golden or brownish.Add Corn flakes and mix. Turn off the heat and keep stirring for another minute. Set the mixture in a greased tray or dish and cool completely.Cut it in rectangular or square pieces and store it in an airtight container.
Nutritional Content (approximate values)- Calories- 1200 kcal Carbohydrates-200 g Protein-18 g Fat-35 g Fibre-13 g

This recipe contains jaggery, so if you are diabetic or need to watch your sugars, ask your dietitian for substitutes.

Oats and Eggs

Egg-lovers should definitely try out this recipe. It is so easy to incorporate oats into this dish, that you will hardly notice it. Yet, it will pack so many nutrients into the humble egg bhurji, that it can definitely qualify as a one-dish meal.

Oats and Eggs
Serves-1	Prep Time-5 min	Cooking Time-15 min
Ingredients- 3/4 cup oats1 or 2 eggs2 chopped tomatoes1 finely chopped onion1/2 tsp garam masala or chicken masala1/4 tsp red chilli powdersalt to taste1 tbsp oil1 tbsp chopped coriander leaves
Method- Heat oil in a pan. Add the onions and sauté till they turn translucent.Add the tomatoes and sauté till they turn mushy and leave oil from the sides.Add the masala, chilli powder and salt and cook for around 1 minute.Add in the oats and cook for another 2 minutes.Beat the eggs and add to the mixture. Keep stirring so that the egg breaks into pieces as it cooks.Cover and cook for 2 minutes. Garnish with coriander and serve hot.
Nutritional Content (approximate values)- Calories- 430 kcal Carbohydrates-45 g Protein-13 g Fat-20 g Fibre-7 g

Instead of bhurji, you can also make an omelette. After adding the eggs, leave it as it is to cook. Rest all steps can remain the same.

Busy Oats

We all know how stressful weekday mornings can be. Sometimes, it means compromising on breakfast-either quantitatively or qualitatively. But since breakfast is the most important meal of the day, why settle for anything less than the best? This is an easy overnight oats recipe that can be customised as per your taste.

Busy Oats
Serves-1	Prep Time-5 min	Cooking Time-5 min
Ingredients- 3/4 cup quick oatsMilk, as required2 tbsp chopped almonds1 or 2 chopped dates1/2 small banana, finely chopped
Method- Add the oats and half of the almonds to a jar. Add milk to completely immerse the oats.Refrigerate overnight or for at least 4 hours.Before serving, add the dates, banana and rest of the almonds.Consume within 2 hours of removing from the refrigerator.
Nutritional Content (approximate values)- Calories- 300 kcal Carbohydrates-30 g Protein-8 g Fat-6 g Fibre-10 g

You can make a lot of variations in this overnight oats recipe by adding your choice of fruits like mango, strawberries, sapota (chickoo), blue berries, etc. You can also add walnuts, pumpkin seeds, flax seeds or sunflower seeds instead of almonds.

Oatmeal is such a versatile ingredient that it can be made into savoury as well as sweet dishes. I hope these quick and easy recipes inspire you to incorporate oats in your everyday meals!

About the author-Siddhi Takalkar is a nutritionist and lifestyle consultant in Pune. She is also the founder of NutriWorks and is a Registered Dietitian in Pune with a Masters degree in Nutrition and Dietetics. She has a vast experience in advising diets for various age groups as well as medical conditions. She is the best diet consultant in Pune for all your Nutritional needs. A young nutritionist in Pune, she knows how to make your diet healthy, as well as tasty!

5 key Factors to Help You Prevent Night Snacking

Do you find yourself sneaking at night and rummaging through the refrigerator and cabinets for snacks? Do you empty a whole bag of chips while binge watching TV shows at night? Can’t seem to stop snacking at night? Well, you are not alone. A large portion of our population is habitual of night snacking and it eventually affects their health both physically and mentally. Night snacking leads to obesity, high blood pressure, insomnia, stress and the list goes on. It is necessary to curb this habit of night snacking in order to lead a healthy lifestyle. Here are 5 key factors to help you prevent night snacking.

Recognize the cause and triggers

Analyze yourself and ponder upon the reasons why you are having an urge to snack at night. The causes may be physiological or psychological. Physiological causes might be mostly due to low blood sugar that causes you to eat untimely. Or is it due so psychological reasons that are caused due to stress, anxiety, depression and has built up a habit. People often use food as a measure to curb the emotional baggage they are carrying like anger or sadness. This leads to night snacking even when they are not hungry. Night snaking can be caused due to boredom, stress, depression, eating disorders. It is also caused due to lack of sleep where you consider your tiredness for hunger. When you snack at night, your sleep gets disturbed which makes you feel tired throughout the next day and then you binge eat because of that. This creates a loop which might lead into developing an eating disorder and other health related issues such as insomnia, anxiety etc. Hence, monitoring your behavioral patterns and identifying what triggers you to eat at night will help you break the cycle of emotional eating.

Eat at regular intervals throughout the day

When you don’t have the right amount of food and starve yourself throughout the day, you tend feel ravenous hunger at night. This leads you to consume unwanted amount of food and increases your calorie intake. To avoid this you need to eat a proportionate and filling amount of food at regular intervals so that you are satisfied and full by the end of the night. Look into it that you don’t eat too much right before bed as it also disrupts your sleep which in turn has a negative impact on your blood sugars. It reduces the satiety hormones and increases the hunger hormones. Another thing that might help you is scheduling your meals. Eating meals at scheduled time will make you habitual in a while and you will not be starving yourself.

Hydrate and Increase Protein and Fiber intake.

Protein and Fiber can help you feel full faster and for a longer period. Thus, Including protein and fibrous foods will keep you satisfied and full which will prevent you from snacking at night. This also helps in maintaining a healthy intestinal and heart health. Include small amount of nuts and fruits, legumes, whole grains, oats and foods like these. They taste good and feels good at the same time. Along with this hydrate yourself well during the day. If you feel hungry or see yourself reaching for snack, try drinking water and eating a fruit or some nuts and dry fruits. This will help eliminate your mindless snacking.

Avoid buying junk food.

What are the foods or snacks that you tend to reach at night? If your answer is junk food then you should probably avoid purchasing them. It’s not like we stop after eating 3 or 4 chips rather we end up eating the whole bag. Detect your trigger foods and completely avoid buying them .Well as they say “Out of sight is Out of mind”, Isn’t it? Junk food is kind of self-explanatory. It is named junk food for a reason. These foods have high amounts of sodium, MSG’s and other preservatives. They are linked to a number of health problems as well.

Distraction is the key

You usually eat at night out of boredom or out of habit. If you work on keeping yourself busy, you might trick your mind to not think of food all the time. As they say ‘Empty mind is a devils workshop ‘, this saying totally applies here. Distraction does not mean binge watching shows or movies. Doing that makes you crave for more junk food as Movies = Snacks is the equation followed. Instead, you need to keep yourself busy doing household chores, do some artwork which is relaxing, cultivate some good hobbies. Along with this you can start exercising your body by taking brisk walks, meditating. This will help you relieve stress and keep you mind busy. Keep your health in check and aspire to lead a healthy lifestyle.

Despite all this, do you still crave for a snack at night? Let’s be real and say it won’t be easy to mend this habit in a jiffy. Hence, it is okay to snack once in a while. Instead of consuming the junk food you can try to replace the unhealthy food with some nutritional alternatives like Nuts, berries, boiled eggs, raagi or kale baked chips, fruit bowls etc. You can have additional help from a dietician along with this. One of the best dietitian in Pune Dt.Siddhi Takalkar-Deshpande,a registered dietitian and a renowned lifestyle consultant in Pune, can assist you with your queries and problems. You can visit ‘Nutriworks’ for further assistance.