Get in Shape

14/12/2020

Gluten is often villianized and thanks to social media- A lot of people have started going gluten free to lose weight. We just wanted to highlight that going gluten free may not be your weight loss solution. Only a qualified dietitian can help you understand your body and it's needs better.

A gluten free diet is typically recommended for any of the following conditions.

1. Celiac disease- An auto immune condition which results in immune reaction to eating gluten, a protein found in wheat, barley and rye.

2. Wheat allergy - It is an allergic reaction to foods containing wheat. Allergic reactions can be caused by eating wheat and also, in some cases, by inhaling wheat flour.

3. Duhring disease - A rare, chronic condition, which results in very itchy skin rash made up of bumps and blisters.

4.Non-celiac gluten sensitivity (NCGS) - It is a condition characterized by intestinal and extra-intestinal symptoms related to the ingestion of gluten-containing foods in the absence of celiac disease and wheat allergy.

So don't go blindly gluten free. Evaluate with a if you require it.

15/08/2018

Few healthy tips for teens:

—-Drinking good amount of water to keep functioning of body at its best. Drinking good amount of water also helps to prevent decaying of teeth.
AGE 8-13 yrs ——- minimum 5 to 6 glasses
AGE 14-18yrs——— minimum 7 to 8 glasses

—Eat at least 5 meals every day.
—-Eat different varieties of food from each food groups.
——Go slow on sugary and fatty foods.

TEENAGE GIRLS
Girls under this age group need to focus more on calcium to build strong teeth and bones. Good source of iron to protect against anemia especially for girls mensturating.

08/08/2018

07/08/2018

Dietitian - A friend who guides towards wellness

Ductitian - A fake friend who misguides you with quick fixes

Choose wisely...

Happy Friendship Day Dear friends

04/08/2018

Most of us depend on simple carbohydrates to start their day. In comparison, a protein and fiver rich breakfast may provide the energy to keep the exercise going. Few best options of healthy breakfast are:
1. Try whole grain cereals or oat bran or oatmeal, which are rich in fiber and eat it with good protein foods such as yogurt, milk and few nuts.
2. If you having toast for the breakfast today have it with peanut butter or egg whites or with some other source of protein.
3. Having cereals like upma, poha and vermicelli then add few chunks of soyanuggets or peanuts to make it healthier.

One should focus on complex carbohydrates found in beans, whole grains, fruits and vegetables. They also have minerals and vitamins which your body needs to run at its best.

20/07/2018

So today we will discuss about the basic nutrition of days and girls at various ages are

Age 2 to 3 yrs
Calorie:1000-1400 ( depending on growth and activity level)
Protein:2-4 ounces, Vegetables 1-1.5 cups, Fruits:1-1.5 cups ,Grains3-5punces, Dairy-2.5 cups.

Ages: 4 to 8 (girls depending upon their growth and activity level)
Calorie:1200-1800, Fruits 1-1.5 cups, Protein-3-5 ounce, Vegetables 1.5-2.5 cups, Grains-4-6 ounces, Dairy -2.5 cups.

Ages4 to 8 (boys)
Calorie -1200-2000, Fruits-1-2 cups, Protein3.5-5.5 ounces, vegetables 2.5 cups,
Dairy-2.5 cups, Grains-4-6 ounces.

Age 9 to 13 girls ( depending on their growth and activity level)
Calorie-1400-2200, Protein- 4-6 ounce, Fruits 1.5-2 cups, Vegetables 1.5-3 cups, Grains 5-7 ounces, Dairy 3 cups

Age 9 to 13 ( boys)
Calorie 1600-2600, Protein 5-6.5 ounces, Fruits 1.5-2 cups, vegetables 2-3.5 cups, Grains 5-9 ounce , Dairy 3 cups

Age 14 to 18 girls
Calorie 1800-2400, Protein 5-6.5 ounces, Fruits 1.5-2 cups, Vegetables 2.5- 3 cups, Grains 6-8 ounces, Dairy 3 cups

Age 14 to 18 boys

Calorie 2000-3200, Protein5.7 ounces, Fruits 2.5 cups, vegetables 2.5-4 cups, Grains 6-10 ounces, Dairy - 3 cups.

16/07/2018

Last post was about the importance of diet while working out or exercise. Eating a good diet will help you to get the right nutrition and calories you require to fuel your day-to-day activities. Why is it important to have healthy breakfast?
Your first meal of the day is the most essential meal of your daily diet.Having a healthy breakfast has been linked to lesser risk of having heart disease, diabetes and obesity. If your first meal is healthy it will help in replenish levels of blood sugar, which the body requires to power your brain and muscles.
Eating nutritious breakfast is more important on the days particularly, when exercising is not in for list.
What are the options of healthy breakfast? Keep reading the next post to found out that:))

10/07/2018

Health declines with age.... each one of us agree to this...?
Due to poor nutrition and less physical activity in current generation, our kids might face oftentimes more extreme problems than by today’s adults.
Kids, who are more active and have good nutrition will develop more strong bones and muscles. Good nutrition helps the children and teens to develop and grow and perform academically well. It also keeps them away from dental cavities, iron deficiency anaemia and obesity, these are not small problems to be ignored.
In my next post, will update you about what is good nutrition.:))
Keep reading the post as it’s about your kids health benefits.

05/07/2018

EXERCISE and DIET

Research has proved that diet is important along with exercise, as most of us without knowing compensate for the calories which we burn by being active physically.
It could be either in the form of subconscious eating habits or excess snacking or grab- and- go food choices.

Hence, you need to know every single calorie you are consuming including the intake of saturated fat and sugar.

Second most important thing is that food is the actual fuel source which drives exercise. Without the right energy, nutrients and calorie intake in your body it is not at all possible to exercise effectively and achieve the desired goal.

02/07/2018

Two tips for parents today.....

1. If your kid is a picky vegetable eater and as a result nights are inevitably ending with tears at the table.......Please do not force kids to eat something they do not want. Instead, it is advisable to offer various veggie choices at dinner and allow the kid to pick one.

2. And for you Parents......Fat free dairy is not healthy.....
A full fat dairy goes long way in terms of health, nutritional and taste benefits.