Mittal's Health & Nutrition Care

Mittal's Health & Nutrition Care We are providing proper nutrition plan for general health and fitness incorporating balance of proper macro and micro nutrients.

Special diet plans for weight loss will be provided without any starvation to achieve your fitness goals.

12/04/2020

Sample diet plan for obese people suffering from high blood pressure and hyperlipidemia(high cholesterol):

In this plan
- daily calories- 1600 cal,
daily sodium- 2300 mg (6 gram of salt)
daily oil (olive oil) consumption- 15 gram
daily cholesterol- 150-200 mg

MEAL 1- TIME 7 am
Glass full of Lauki juice without salt

MEAL 2- TIME 9 am
Bowl of oats with low fat milk
OR
Two parantha without oil with low fat curd (no butter and ghee)+ TEA

MEAL 3- TIME 1 pm
3 wheat chapati (without oil) + any legume like black chana, rajma in subji form + low fat curd
TO MAKE SUBJI USE 5 GM OF OLIVE OIL AND 2 GM OF SALT

MEAL4- TIME 4 PM
Fruit salad using anykind of fruit like one apple and banana, one orange etc (without salt)

MEAL5- TIME 7 PM
3 wheat chapati(without oil) or bowl of rice(without oil and salt) + any dal or green veggie sabji + salad
(TO MAKE SABJI OR DAL USE 5 GM OF OLIVE OIL AND 2 GRAM OF SALT)

MEAL 6- TIME 9 PM
Low fat milk (300 ml)

REMAINING 5 GM OF OIL AND 2 GRAM OF SALT FOR THE DAY CAN BE USED IN ANY FORM OF DRESSING OR ANY OTHER DESIRABLE DISH

12/04/2020

Nutrition guidelines for obese people suffering from high blood pressure and hyperlipidemia (high cholesterol):

1- Try to lower your weight, by eating below BMR at around 1700 calories for male, 1300 calories for female.(track every calorie you eat).

2- Limit your daily sodium around 1500-2300 mg/day. Measure your salt daily on scale , ONE TABLE SPOON OF SALT(6GRAM) HAS 2300 mg OF SODIUM. Dont use more than 6 gm of salt on daily basis.

3- Avoid the use of high fat diary products like butter , cream , ghee, which are high in saturated fats instead use unsaturated fats like olive oil, sunflower oil, mustard oil etc

4- Limit intake of cholesterol to 200- 300 mg per day. Avoid using foods high in cholesterol eg butter, ghee, cream, bhujia, biscuits.

5- Increase consumption of fruits, whole grains and green veggies. Fruits and green veggies are good source of nutrients and antioxidants. Whole grains like oats, wheat are sources of complex carbohydrates and fiber which help to lower cholesterol.

6- Incorporate daily physical excercise of low intensity in morning like walking , jogging, cycling to improve the cardiac output and to lower levels of LDL cholesterol.

7- Limit use of alcohal around 180 ml per week. If consuming alcohal avoid high fat snacks like peanuts, fried stuff like bhujia, pakora,.Instead use fruits , low fat curd, green veggies.

8- Limit consumtion of meat once a week, Meat is high in cholesterol and saturaed fats which will raise level of cholesterol (LDL) in body.

10/04/2020

Important nutrition tips for ladies (40 yrs +) who are completely vegetarian and are suffering from joint pains, back pain, disc degeneration and osteoporosis(weekning of bones).

1- The ladies who are completely vegetarian mostly have low levels of Proteins, Vit D, Calcium, Vit B12 leading to severe form of osteoporosis, joint pains, temporary paraesthesia(tingling sensations), lumbar spine collapse etc

2-In such ladies daily requirement of vit b12 =2.4 mcg/day,
vit D =400- 800 IU/day, calcium= 1000mg/day, protein=50-70 gram /day.

3- Such ladies must consume diet lower than their BMR, mostly around 1200-1400 calories, to lose some weight and maintain their daily protein levels around 0.8 gm per kg of body weight.

4- They must consume daily atleast 100 gm of low fat paneer, which is very good source of vit d, calcium and protein.

5- They must consume daily at least 2 glasses (300 ml each) of low fat milk (without sugar) which will provide calcium, vit d, and proteins.

6- They should consume daily mixture of nuts like almonds, cashews,walnuts etc which are very good sources of
vit b12 and proteins

7- They must consume daily one large bowl of low fat curd which is a very good source of vit b12, proteins , calcium and vit d.

8- They must consume daily bowl of legumes like black chana, rajma, pulses which are very good sources of proteins and iron.

09/04/2020

CALORIE COUNT (approximate) OF DAILY CONSUMED FOOD PRODUCTS-

Wheat chapati (without oil) - 80 cal
One aaloo parantha (without oil)-150 cal
One Aaloo parantha(with oil)- 250 cal
Glass of milk(low fat) 300 ml- 120 cal
One table spoon ghee(15 gm)- 120 cal
One table spoon butter(15 gm)- 105 cal
One cup tea with sugar- 100 cal
One biscuit(without cream)- 40 cal
One bowl curd(low fat)- 70 cal
One bowl of dal(tadka wali)- 200 cal
One large bowl of boiled white rice(without oil) - 300 cal
One large whole egg- 70 cal
One egg white- 17 cal
One apple- 105 cal
One banana- 120 cal
One large mango- 250 cal
One carrot- 10 cal
One table spoon white sugar(15 gm)- 60 cal
One bowl of namkeen- 500-600 cal
One large drink of alcohal 60 ml- 120 cal
One small plate poha- 180 cal
One small home made dosa- 200 cal
One bread- 60 cal
Two scoops of icecream(90 gm)- 200 cal
One almond- 7 cal
One potato- 105 cal
One bowl of rajma- 300 cal
One bowl of low fat paneer bhurji- 250 cal

09/04/2020

Role of vitamin B complex (BIOTIN AND FOLATE) in body:

BIOTIN (Vit B complex)

1- Recomended daily intake- 30 microgram

2- Role in body-
a- Needed for growth of skin ,hair ,nerves and bone marrow.
b- Biotin enzymes as histones play role in DNA synthesis

3- Deficiency causes-
Weakness, hair fall, depression, rashes, mouth ulcers

4-Food sources-
Wheat, nuts, egg yolk,cauliflower,fish

FOLATE(Vit B complex)

1- Recomended daily intake- 400 microgram

2- Role in body-
a-Metabolism of nucliec acid and amino acid
b- Essential for nervous system function

3- Deficiency causes-
Decreased oxygen carrying capacity of blood, shortness of breath. sore tongue, nerve damage

4- Food sources-
Spinach, sprouts, legumes,lemons, oranges

08/04/2020

SAMPLE WEIGHT LOSS CALORIE DEFICIT DAILY DIET PLAN FOR WEIGHT LOSS:

Here we consider an average male with weight 80 kg and height 5 feet 10 inches. BMR for such person will be 2000 Calories.

MEAL 1- TIME 7 AM
Two glasses of warm water with lemon and honey(DETOXIFICATION DRINK)

MEAL 2- TIME 9 AM
Two whole egg omelette+two pieces of bread+tea
(total protein=20 gm, total calories 400 calorie)
OR
Two wheat parantha(without oil)+10 gm butter/ghee+tea
(total protein =15 gm, total calories=450 calorie)
Add one multivitamin capsule(REVITAL)

MEAL 3- TIME 11 AM(OPTIONAL)
One apple or banana
(total protein-0 , calories=120 calorie)

MEAL 4- TIME 1 PM
100 gm low fat paneer in subji form+ 2 roti (without oil)+ curd+ salad
(total protein=30 gm, total calories=450 calories)

MEAL 5- TIME 4 PM
Glass (300ml) of low fat milk only
OR
tea (small cup)+ 2 digestive biscuits
(total protein=8gm, total calories=120 calorie)

MEAL 6- TIME 7 PM
Bowl of dal+ 3 chapati(without oil)+ salad
(total protein=20 gm, total calories=450 calories)

MEAL 7- TIME 9 PM
GLASS OF LOW FAT MILK(300 ml)
(total protein 8 gm, total calories=120 calories)

TOTAL CALORIES OF THE DAY = 1600-1700 CALORIES
TOTAL PROTEIN OF THE DAY= 80-90 GRAMS
THIS DIET COMPLETES DAILY NEED OF CALCIUM, VIT D, VIT B12, VIT C , ZINC,etc

ADD STRENGTH TRAINING AND CARDIO EXCERCISE FOR 1 HOUR DAILY.
FOR FURTHER QUERY VISIT BRACES AND SMILES DENTAL CLINIC BARNALA
CALL AT 9988903685(BETWEEN 10 AM TO 5 PM)

08/04/2020

BASIC GUIDELINES FOR WEIGHT LOSS :

STEP1- Calculate your basic metabolic rate(BMR) from various online sites like bodybuilding.com, IIFYM etc by adding your current weight (in kg or pounds) and height(in cm or inches).
Normal BMR for adult male is 2000 calories and for female 1500 calories.

STEP2-Try to eat less than your daily BMR eg 1600 -1800 calories for male, 1100-1300 calories for female per day which is called as calorie deficit

STEP3-Calculate your daily calories from apps like myfitnesspal, calorie counter by logging your daily consumed food in the app eg one plain wheat chapati without oil has 80 calories, one glass toned milk has 120 calories. You can also ask your food calories by texting on the page.

STEP4-Consume atleast 1gm of protein per kg of body weight daily, eg if you weigh around 80 kg consume 80 gram of protein daily. Try to found protein content of food eg one chapati wiithoy oil has 3 gm of protein, one whole egg has 6 gm of protein.

STEP5-Incorporate weight training atleast 3 times per week to maintain muscles. Do some kind of cardio excercise like walking, running, cycling daily

STEP6-Take one multivitamin daily eg REVITAL.

IMP0RTANT CALCULATIONS- I you create deficit of 500 calories daily you will lose 3500 calories a week which is equal to one pound of weight loss

FOR FURTHER GUIDANCE AND CUSTOMIZED MEAL PLANS CALL 9988903685

learning continues
07/04/2020

learning continues

To loose weight incorporate diet rich in complex carbohydrate (like whole grains), proteins( like paneer, eggs, lean mea...
07/04/2020

To loose weight incorporate diet rich in complex carbohydrate (like whole grains), proteins( like paneer, eggs, lean meat, lentils ) and healthy fats rich in omega 3 fatty acids
Most important eat in CALORIE DEFICIT (LOWER THAN YOUR BMR ) maintaing minimum 1g protein per kg of your body weight to maintain healthy muscle mass. For further guidance call 9988903685

For healthy heart consume diet rich in antioxidants eg fruits, greens, whole grains. Limit consumption of transfats and ...
07/04/2020

For healthy heart consume diet rich in antioxidants eg fruits, greens, whole grains. Limit consumption of transfats and saturated fats like dairy fats, ghee etc and increase consumption of healthy polyunsaturated fats like avacado, olive oil, nuts which reduce levels of LDL cholesterol in blood.

In daily diet try to incorporate balance between macronutrients(carbs , proteins, fat) and micronutrients (vitamins and ...
07/04/2020

In daily diet try to incorporate balance between macronutrients(carbs , proteins, fat) and micronutrients (vitamins and minerals) to achieve a healthy body and satisfying soul. For guidance call 9988903685

Address

Barnala

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 9am - 5pm

Telephone

+919988903685

Website

Alerts

Be the first to know and let us send you an email when Mittal's Health & Nutrition Care posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Mittal's Health & Nutrition Care:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category