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What to eat & not to eat on your periods

Menstrual cycle/ Periods are natural, normal body process which purifies or cleanses body through releasing the tissues that are not needed in the form of blood. It involves hormonal changes that cause development of eggs, ovulation and periods in which the lining of uterus is shed out. Periods make women physically strong and mature.  You can feel mood swings, period cramps, pelvic pain during your periods. It’s natural to have pain but it also depends on what you serve your body?

All you need to do in your periods is just serve healthy food to yourself. Period’s drain a lot of energy in you which needs to be stored largely again, all you need is getting essential nutrients in these 5 days.  Women should eat healthy especially when they are on their periods.  For this, consulting a women health consultants is essential, consult and decide your healthy diet on your periods with the dietitians.   

To have something essential, you should first know what to avoid which makes easy to sort the essential nutrients.

Don’ts:

1) Do not eat processed and preserved food which include junk food, frozen food, bacon, canned soups, papads and pickles etc. that are gone through a process to preserve and use it for a long.

2) Avoid dairy products like paneer, cream and cheese, they are high in arachidonic acid which can cause menstrual cramps.

3) Avoid coffee it increases blood pressure and heart rates and worsens PMS symptoms. 

4) Do not consume fatty food like burgers, pizzas, meat, cream based desserts which my worsen more and cause dehydration and dryness.

4) Avoid refined grains or processed cereals which may cause constipation and bloating.

5) Also avoid high salt content like chips, bakery products with baking soda, canned products, canned soups,etc  which causes water retention.

Do’s:

1) Eat fruits like bananas and watermelons which contain high levels of potassium and vitamins that help to reduce tiredness and weakness and watermelons also help to reducing the bloating of the stomach.

2) Whole grains can be a good choice during your periods.

3) Consume Yoghurt that acts like a probiotic and comes with power-packed nutrients.

4) Can also have almonds and pulses and legumes.

5) Fresh fishes containing omega 3 fatty acids helps in relaxing the muscles which help you to reduce cramps.

6) And your favourite is in the list! Chocolates? Yes Chocolates but Dark! Dark chocolate is full of magnesium which helps you to balance your mood swings!

Healthy diet and exercise is essential not only during periods but also before and after periods that is through-out the month for optimum health and minimum of period symptoms. Do the do’s and avoid the don’ts. Have a happy period!

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.

Increase Haemoglobin Naturally

Low haemoglobin called anemia is a most common condition in majority of population especially in females. Recently I volunteered a blood donation camp in which I observed many healthy people who were eager to donate blood were unfit for blood donation just because of a low haemoglobin count. Low haemoglobin levels without any underlying conditions like in pregnancy, liver or kidney diseases, absorptive disorders, thalassemia, cancers, bleeding wounds etc. can be usually due to improper eating habits, low nutritional content of foods, inadequate nutrient intake or improper cooking methods which can lead to deficiency of nutrients like iron, folic acid, vitamin B12, vitamin C and proteins together responsible for low levels of haemoglobin.

When you have blood haemoglobin levels below 12.5g% it is termed as anemia. Adequate haemoglobin is required for transport of oxygen to your body cells. It also transports carbon-dioxide to lungs to be exhaled. Our body uses dynamic mechanism to maintain its haemoglobin. It tries to maintain normal haemoglobin by using these stores of nutrients like iron. Once the stores are depleted, slowly the haemoglobin levels start decreasing below normal showing various symptoms. Low haemoglobin gives you general fatigue, paleness, weakness, pale skin, shortness of breath, dizziness, cold extremities (hand and feet), tingling sensation in legs, fast or irregular heartbeat, cravings to items that are not foods (mud, clay, chalk etc.), brittle nails, headaches, etc.

Donating blood for a social cause is a good initiative for which we should keep ourselves fit not only from health point of view but also to maintain your haemoglobin count. To maintain haemoglobin throughout the year we need to have a balanced diet rich in various nutrients. Haemoglobin is made up of heme and globin which requires iron, vitamin C, folic acid, vitamin B12 and proteins. To improve your haemoglobin, you need all these nutrients in your diet in correct amount. Iron deficiency anemia is most common and is seen in majority of females than males.

Improve your iron intake by increasing following iron rich foods in your diet:

  • Non – veg : Meat and fish
  • Eggs
  • Pulses and Beans, peas and lentils.
  • Nuts – Walnuts, Roasted almonds, peanuts
  • Seeds – Garden cress (Aliv seeds), Pumpkin, Sesame and flax seeds
  • Whole grains
  • Most dark green leafy vegetables – Spinach, Shepu, Cauliflower leaves, Broccoli, Rajgeera.
  • Iron fortified breakfast cereals and breads

Usually the vegetarian varieties contain non-heme iron and require vitamin C rich foods consumed along with iron rich foods for better absorption. These foods include:

  • Amla and Guava
  • Sweet lime, orange
  • Fermented products
  • Tomatoes, peppers, broccoli, peas
  • Green leafy vegetables

Diet should contain a considerable amount of good quality protein to improve your hemoglobin levels. They include:

  • Egg
  • Lean Chicken
  • Meat and Fish
  • Milk and milk products
  • Pulses
  • Legumes

If you have a anemia due to folic acid and vitamin b12 deficiency, you need to incorporate following foods in your diet.

  • Egg yolk
  • Curd
  • Spinach
  • Gingelly seeds
  • Sorrel (Ambat Chuka), Ladies finger, Cluster beans (Gavar), Tomatoes
  • Whole Wheat

Some Important Tips to improve your haemoglobin:

  • Avoid intake of tea and coffee along with meals to improve iron absorption.
  • Cook at least 1 to 2 dishes in cast iron pan to provide two to three times more iron content than the one cooked in any other pan.
  • Consume foods rich in vitamin C and iron together to improve absorption of iron.
  • Soak, Sprout and ferment foods to improve bioavailability of iron. It reduces amount of phytates and improves iron absorption.
  • Consume minimum of processed foods which lack iron. Consume plenty of natural foods to improve overall intake of nutrients.

Improve your haemoglobin levels… Maintain it all the time…

Take a balanced diet…

Maintain your nutrition and be fit for blood donation…

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.

Improve brainpower of your kids with these diet tips

The kind of stress and competition that our kids face is increasing and getting tougher day after day. It is important that we prepare our kids and make them strong and capable enough to face it.

One way to do that is helping them to focus, concentrate and excel at what they do by boosting their brain power. A proper diet and adequate nutrients are extremely essential in brain health. Here are some tips to make sure that your kids eat healthy-

  • Include whole grains

Like everything else in our body, the brain requires energy (glucose) to function well. Your child can concentrate and focus better when there is a steady and adequate supply of energy. Whole grains like wheat, brown rice, jowar, bajra, etc. help to release glucose slowly in the body, thereby ensuring a sustained supply.

  • Don’t forget the Proteins

Proteins are the building blocks of our body. They are essential for the formation of neurotransmitters which send messages across the brain and nervous system. According to research, the healthiest sources of proteins include lean meats, fish, poultry, dairy and plant based sources such as nuts and legumes.

Animal sources of protein are also rich in B complex vitamins such as thiamin, niacin, B6, B12 and folic acid and choline. These vitamins, especially choline has been linked with boosting memory. If you are vegetarian or vegan, look for fortified foods or opt for supplements.

  • Fats are good

Did you know that almost 70% of our brain is made of fat? It is but natural then that it requires fat for adequate functioning. However, the type and quantity are important. Omega-3 fatty acids such as DHA, are essential components for learning and memory. They are found in fatty fish such as salmon and sardines. Plant sources include flaxseeds, chia seeds, almonds, walnuts, etc.

Saturated fat such as ghee, coconut oil, full fat dairy products are also essential.

However, it is important to remember that trans-fat, hydrogenated fat, found in deep fried, bakery and processed foods are harmful, since they cause oxidation and damage to the cells.

  • Include fruits and veggies

Most Indian parents complain that their kids don’t like vegetables or they hate eating fruits. However, apart from being high in fibre, this food group contains loads of antioxidants which are beneficial for preventing oxidative stress, thereby preventing fatigue, drowsiness, irritability, etc.

Make interesting recipes and get them interested in what they are eating.

  • Ensure that they are hydrated well

Dehydration can cause a decrease in brain function by affecting the concentration, causing irritability and a generalised lethargy. Avoid this by making sure that they have enough fluids throughout the day. Water, smoothies, milkshakes, soups will provide adequate hydration. Of course, avoid sugary, packaged, caffeinated beverages, since they do more harm than good.

  • Make them go out to play

Exercise in any form helps to boost the brain function by releasing substances that boost memory, cognitive function and help to process information effectively. It also increases the heart rate, which pumps more oxygen to the brain.

So let them run, skip, hop, jump, play cricket, football-whatever they wish!

A balanced diet with ample play time and less of screen time is beneficial in improving your child’s cognitive development. ‘Practice what you preach’! Incorporating healthy habits yourself will provide a good example to your children and make the implementation easier. Happy eating!

Siddhi Takalkar is a child nutrition specialist in Pune. She is also the founder of NutriWorks and is a Registered Dietitian in Kothrud, Pune with a Masters in Nutrition and Dietetics. She has a vast experience in advising diets for various age groups. She is the best diet consultant for all your Nutritional needs.

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.

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.

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.