Healthy Diet Studio

04/05/2026

Daily iron requirement (Indian female, ~25 years)

As per Indian Council of Medical Research (ICMR):

👩 Women (19–29 years):

~21 mg/day iron

What qualifies as an “iron-rich food”?

There is no single universal cutoff, but in nutrition practice we use:

✅ Common standard:

≥ 2 mg iron per 100 g → considered good source

≥ 3–5 mg per 100 g → rich source

💡 Even better classification (for patient education):

Low iron: 2 mg /100 g

Nutritional profile (per 100 g)
Calories: ~30 kcal
Water: ~90–92%
Carbs: ~7–8 g
Fiber: ~0.4 ❌ High glycemic load if eaten in large quantities alone

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

03/05/2026

The key lies in how we manage any metabolic disorder namely, hypertension, dyslipidemia, diabetes.

A complete avoidance just frustrates the patient and does no good. It is rather to find alternative and adjust the levels of sodium wherever possible and give them equally a good quality life.

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

02/05/2026

Just soak atleast one chopped ladysfinger average 10cm long in water. Next day in fasting, if a patient with diabetes consumes it, there was a change in fasting blood sugar by 25mg/dl and 39mg/dl dip in post meal blood sugar levels. These patients were on their regular diabetic medications. This is just a hack or wholesome solution. Lifestyle change is highly recommended

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550353

02/05/2026

Switching to matta rice doesn’t magically reduce calories…
but it helps you eat less overall + stay full longer — that’s where weight loss happens. In addition to it focus on Fiber content.

Here’s a nutritional comparison (per 100 g cooked) based on standard Indian food composition data:

🍚 Protein & Fiber

White rice (cooked)

Protein: ~2.4 g

Fiber: ~0.2–0.4 g

Matta rice / Kerala red rice (cooked)

Protein: ~2.6–3 g

Fiber: ~1.5–2 g

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354
Which rice do you like to eat

01/05/2026

It is not about avoiding completely. It is about portion control and science behind it.

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

30/04/2026

A complete routine ✨️✨️✨️



Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

30/04/2026

“Dieting is expensive” — one of the biggest myths I hear every day.

Truth is…
Weight loss was never meant to be expensive.
It became expensive when we started confusing health with fancy food.

You don’t gain weight because you didn’t eat avocado.
You don’t lose weight because you switched to quinoa.

Real, sustainable fat loss comes from:
Simple, local, affordable foods — eaten right.

Rice. Dal. Vegetables. Eggs. Curd.
Foods your family has been eating for years.

But what’s actually expensive?
Ordering food every weekend.
Buying “diet snacks” that don’t satisfy you.
Following trends that don’t suit your lifestyle.

Stop chasing aesthetics of dieting.
Start focusing on the science behind it.

Because fat loss doesn’t depend on your grocery bill —
it depends on your consistency.

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

29/04/2026

Little things matter the most

29/04/2026

Being in healthy eating is easy, it just requires planning, right guidance and a little effort.

Share your thoughts on this reel in this comment. If you feel you can be of help to someone by sharing this reel to loved ones... don't think twice..

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

28/04/2026

Potluck+Weightloss Combo

28/04/2026

5 PM Weight Loss Potluck Ideas

Sprouted Moong Crunch Salad
👉 High protein + fiber = keeps you full longer

Mini Moong Dal Chilla Bites
👉 Low calorie, high satiety evening snack

Baked Sweet Potato Paneer Cutlets
👉 Controls cravings without deep frying

Veggie Hung Curd Dip with Sticks
👉 Gut-friendly + prevents binge eating

Grilled Paneer Veg Skewers
👉 Protein-packed = supports fat loss

Bhuvana B
Consultant Dietitian
Healthy Diet Studio
+919150550354

28/04/2026