Browsing: Khyati’s Health O Meter

Articles related to weight loss, nutrition and healthy lifestyle by Khyati Rupani, renowned dietitian and founder of Balance Nutrition.

Khyati's Health O Meter
Dietitian speaks : How to stay fit and healthy during the party season

December is the month of celebration & parties but it also tends to be a time where we consume high fat & high calorie food. Here is a smart guide to make sure we stay in shape after the December party binge. During the party season… Start with a nourishing breakfast, have a light lunch, then a small snack before the party. Always eat normally on the day of a party. People who skip meals to save up calories tend to overeat everything in sight once they get there. Watch your portion sizes. Use a smaller plate ~ your mind will consider it a full plate regardless of its size! Pile your plate high with traditional seasonal vegetables such as red cabbage, carrots, sprouts and cauliflower. The more colors you have on your plate, the greater the variety of nutrients. Make a sweet potato mash with a hint of ground cumin.…

Khyati's Health O Meter
Anaemia – Causes, Symptoms and Dietary Guidelines

What is Anaemia ? The blood in our bodies is composed of three types of cells (red blood cells, white blood cells, and platelets) that circulate throughout the body. Red blood cells contain hemoglobin (Hb), a red, iron-rich protein that carries oxygen from the lungs to all of the body’s muscles and organs. Oxygen provides the energy the body needs for all of its normal activities. Anaemia occurs when the number of red blood cells (or the Hb in them) falls below normal and the body gets less oxygen and therefore has less energy than it needs to function properly. Signs & Symptoms It is common for people to ignore symptoms of anaemia or attribute them to other causes. Anaemia can make it hard to find the energy to enjoy hobbies or other leisure activities, or even to complete basic tasks at home or at work. Major symptoms of anaemia…

Khyati's Health O Meter
Healthy Ramadan : Fasting and your health

The holy month of Ramadan is here and are you looking for a great way to end your fast this Ramadan? The delicious meals at iftar is what all of us have our eyes on! Traditionally, there is an emphasis on providing bountiful meals to celebrate this special month. The women of the house toil for hours preparing scrumptious meals for family and friends. Ramadan isn’t always thought of as being an opportunity to lose weight because the spiritual aspect is emphasized more generally than the health aspect. However, it’s a great chance to get the physical benefits as well. When the body is starved of food, it starts to burn fat so that it can make energy. This can lead to weight loss. However, if you fast for too long your body will eventually start breaking down muscle protein for energy, which is unhealthy. So, all you have to do is…

Khyati's Health O Meter
Kidney Stones – Keeping them at bay

Kidney stones, or renal calculi, are solid masses made of crystals. Originating from the kidneys, they can develop in the urinary tract. Kidney stones are known to be one of the most painful medical conditions Risk Factors Two golden dietary rules to curb the formation of kidney stones Curb the use of these culprits to curb kidney stones List of Food Items

Khyati's Health O Meter
6 simple and healthy recipes with mango

Mango, also called as ‘king of fruits’, is one of the nutritionally rich fruits with unique flavor, fragrance and taste. Studies have also shown that mangoes are the most widely consumed fruit in the world. King Sized Benefits of Mango Mango fruit is rich in Dietary fiber, Vitamins, Minerals and Antioxidant compounds. This makes it a good choice as a desert for Diabetics, Thyroid and those having High Cholesterol. It is an excellent source of Beta Carotene, a pre cursor to Vitamin A and Potassium. Mango is also a good source of folate which will help in purification of the blood and production of RBCs. The antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia cancers. The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically LDLs (Low Density Lipoproteins). Mango leaves help normalize insulin levels in the blood. The traditional home…

Khyati's Health O Meter
How to manage Hypertension through proper diet

What is Blood Pressure ? Blood pressure is the force of the blood pushing against the walls of the arteries. Each time the heart beats (about 60-70 times a minute at rest), it pumps out blood into the arteries. Your blood pressure is at its highest when the heart beats, pumping the blood. Most adults in the India have blood pressure readings in the range from 120 over 80 (120/80) to 140 over 90 (140/90). If your blood pressure is within this range, you should be taking steps to bring it down or to stop it rising any further. Dietary Management The current nutritional therapy focuses on weight management, sodium control and general nutrient balance. Objectives of Diet therapy are: To achieve a gradual weight loss in obese and overweight individuals and maintain their weight below the normal weight. To reduce the sodium intake. To maintain adequate nutrition. To achieve the above objectives, the prudent…

Khyati's Health O Meter
10 Worst foods for your heart

Double cheese burgers, pepperoni pizzas and french fries – do they hurt your arteries? Dietician Khyati Rupani picks 10 worst foods for your heart’s health. 1. Red Meat Eating too much processed meat is very dangerous to your heart and increase risk of CVD’S. 5 slices make up 252 calories, 22 grams of fat and almost 1,000 mgs of sodium. Eating too much processed meat has been linked to high cholesterol, obesity, and high blood pressure leads to heart attack. 2. Butter croissants/khaari/baked puffs One measly butter croissant soars with a calorie content of 231 plus 12 grams of fat. Most of the fat being TRANS FAT, which is detrimental to the arteries. The innocent looking puffs/khaaris/croissants are packed with these trans fats responsible for heart diseases and abnormal lipids. 3. Pizza Doughy, pepperoni, cheese covered processed pizzas contain high amounts of saturated fat and are super high in sodium. These two are…

Khyati's Health O Meter
Healthy foods – Are they really healthy ?

Some foods that we eat, may seem healthy. But the question is “Are Health Foods really Healthy?” Nutritional labels of many brands shout phrases such as “Low cholesterol, Low fat, No added sugar, organic foods, multigrain” etc. However, unhealthy choices lurk among even the most-healthy seeming foods. For instance, chewing onto a energy candy or granola bars. It may seem extremely nutritious and providing one enough energy. There lies the MYTH! The high energy comes from the high calories coming from high fats and high sugar in the bar. There’s no magic, but simply Hidden Diet Hazards The healthy myth’s considered unhealthy! Energy and granola bars :  Extremely high in fats, sugars and calories. The name “low-fat” just swaps sugar for fat and as many calories than regular versions. Lesson Learnt: AVOID these bars completely. Salads with unhealthy fatty dressings :  Vegetables are healthy. Yes! But the question is “Are The…

Khyati's Health O Meter
10 Super Foods to keep your heart healthy

Heart disease is among the leading cause of death among women and men in most parts of the world. We all know a healthy diet can help reduce your risk, especially when coupled with regular exercise and maintaining a reasonable weight. Here are 10 foods that are rich in heart-healthy nutrients. 1. Blueberries Blueberries are not only delicious but are also rich in antioxidants. The antioxidants in blueberries work to reduce the buildup of “bad” LDL cholesterol in artery walls that helps to reduce cardiovascular disease and heart stroke.. 2. Broccoli This green vegetable is low in cholesterol, high in fiber, and contains a wealth of antioxidants. The carotenoid lutein slows down or prevents the thickening of arteries in the human body, thus fighting against heart disease and stroke. The Vitamin B6 and foliate in broccoli also reduces the risk of atherosclerosis, heart attack, and stroke. 3. Salmon Oily fish…

Khyati's Health O Meter
From 88kg to 56kg : My own story of battling weight loss

In the first article of our new series – Khyati’s Health O Meter – renowned dietitian Khyati Rupani speaks about her own experience with obesity and how she battled it out. As a child, I was never skinny. I grew up to be slightly overweight with a broad frame. Things suddenly started going very wrong once I hit the 20s. Even though I was trained in nutrition, I wasn’t following any diet rules. At 26, I was 88 kg and was diagnosed with PCOS. That’s when I realised what my lifestyle was doing to my health, that too at a young age. The path to weight loss The initial rules were simple : eating correctly, eating in right portions and not giving in to junk food. Even with most sensible diet, I still weighed 76kg At that point, I befriended jowar, bajra, ragi and dalia; and reduced my fat intake…