Whether it’s your weight, insulin level, blood pressure or any other thing that has become your concern and you don’t know what eating habits you should follow to combat your ailment, then this is certainly going to help you. Many times, we ignore our diet patterns, get careless about it or simply do not consider it important enough for maintaining a good health. That is exactly where it becomes a problem. Right diet is the key to healthy body and mind. If you cannot get your diet right, trust us, nothing else will work. The right meal plan for the bride to be is quite necessary and you need to follow a particular diet before your wedding.
Keeping this in mind, we recently had a conversation with Jasleen Kaur, a renowned dietitian and nutritionist in the town, regarding what to add to the diet chart and what not to get a shiny skin, shiny hair and good health. We have also listed some of the most popular questions from our followers who wanted to know the right diet for their age and ailments. But before we cover the conversation we had with our dietitian, let’s get to know a li’l more about her background.
Dietician Jasleen kaur is actively working in the field of weight management and lifestyle disorders. She believes in natural way of achieving a healthy lifestyle and do not endorse artificial methods like machines, medicines, supplements etc. She runs her own diet clinic (Just Diet) in Paschim Vihar, West Delhi and an eclinic, where she deals with individuals who are obese or suffering from lifestyle disorders namely – diabetes, thyroid, hypertension etc. she educates and conducts seminar and workshops for schools to educate children and parents about health and nutrition.
1). What is more effective for weight loss: Low Fat or Low Carb Diet?
I believe that you should have a balanced diet to lose weight, have everything from dal to rajma rice and lose weight. Diet should not be for a short term plan or partnership, it’s a long term commitment, it’s for lifetime. So do what you can do lifelong. Don’t be scared of food, food should be your best friend. A diet must have 70% of carbs , 20% of protein and 10% of fat.
2). Name one food item that you wouldn’t recommend your clients to eat when they’re on a weight loss regime.
A person should cut down of fried food and binge eating. One should eat when they are hungry not bored. There is a difference between emotional and physical hunger. So stop eating when you are no longer hungry. Have all fruits, vegetables and if you like to eat burger or pizza plan one day as cheat day and reward yourself.
3). What are the absolute healthiest foods that you recommend eating daily?
Many times people cut down on carbohydrates like on roti or bread or rice to lose weight. Which is not correct, by leaving one food group and concentrating on another is not right. Having everything and losing weight is the best thing one can do and not to starve yourself by not eating anything. Have everything! like a car needs fuel or petrol to move and just like that your body also needs fuel (food) to move and work.
4). Which one would you recommend for a healthy lifestyle: Three Big Meals or Several Small Meals a day?
This completely depends on your lifestyle. Its not important to sit down and have after 2-3hours, you can pickup green tea , biscuit , roasted channa or salted lassi or flavoured fruit yogurt. so with your 3 big meals these can be yours mid meals
5). How much role does diet play in having healthy hair, glowing skin and strong nails?
Diet plays the most important role in all aspects of life, from healthy and clear skin to strong nails. No doubt you know that eating healthy is good for you. It can decrease your risk of disease, improve your strong hair and nails. Sources- Chicken, eggs, lean red meats, immune system, increase your energy levels and even affect your sleeping habits. The various foods that will help in healthy hair like biotin (vitamin h) can help the hair which is splitting or thinning as well as strengthen weakened nails.
Protein intake is also very important for many reasons for healthy hair and nails. Hair are made up of protein called “keratin” so adequate dietary protein is important for providing the building blocks for growing low fat dairy, nuts, seafood, soybeans and whole grains.
6). What’s the one best piece of nutritional advice that you would like to give?
The best nutritional advice is to eat everything and fulfil all your nutrition needs by all fruits and vegetables, avoid taking supplements to fulfil the nutrition requirements. Have orange, grapefruit and lemon which is rich in vitamin C and in winters methi ,sarso and all green leafy vegetables are rich in Iron and vitamin K. Workout, do strength training to live a healthy life. Do not spend more than 45-60 min in gym. Take an orange or apple before going to gym and nuts to fulfil your protein needs.
7). What should be the daily diet plan of a patient with Diabetes Type 2 ?
Answer- Ans. In general, people with diabetes either have a total lack of insulin (type 1 diabetes) or they have too little insulin or cannot use insulin effectively (type 2 diabetes).
Type 1 diabetes (formerly called juvenile-onset or insulin-dependent ), accounts for 5 to 10 out of 100 people who have diabetes. In type 1 diabetes, the body’s immune system destroys the cells that release insulin, eventually eliminating insulin production from the body. Without insulin, cells cannot absorb sugar (glucose), which they need to produce energy. Type 2 Diabetes (formerly called adult-onset or non-insulin-dependent diabetes) can develop at any age. It most commonly becomes apparent during adulthood. But type 2 diabetes in children is rising. Type 2 diabetes accounts for the vast majority of people who have diabetes-90 to 95 out of 100 people. In type 2 diabetes, the body isn’t able to use insulin the right way. This is called insulin resistance. As type 2 diabetes gets worse, the pancreas may make less and less insulin. This is called insulin deficiency. Low amount of carbs to be given to a person suffering from diabetes. With type 1 diabetes your body stops making insulin. So you take insulin every day either through shots or a pump. It’s also key to track your blood sugar level.
Diet and exercise also play important roles in helping keep your blood sugar levels stable. When you make healthy food choices and eat consistent amounts through the day, it can help control your sugars. It can also lower your chance of diabetes related problems like heart diseases and kidney diseases.
- Eat less unhealthy fat. Cut back on the saturated fat you find in high-fat meats like bacon and regular ground beef, as well as full-fat dairy like whole milk and butter. Unhealthy fats raise your chance of heart disease. With diabetes, you face higher-than-average odds of getting heart disease. Make smart food choices to lower that risk.
- Get enough fiber. It may help control your blood sugar. You can get fiber from beans, whole grains and fruits & vegetables. Try to get 25-30 grams a day.
Those high-fiber foods are always better choices than low-fiber carbohydrates such as refined ‘white’ grains and processed sugary foods. Carbohydrates are your body’s main source of energy. You get them from many foods, like grains (pasta, bread, crackers, and cookies), fruits and vegetables, dairy products, and sugars. Carbohydrates raise your blood sugar level faster than any food. How many and what type of carbohydrate foods you eat can affect how well you manage your diabetes.
Food low in glycemic index food (low in carbohydrates) is super foods for type 1 diabetes.
- Dark green leafy vegetables
- Citrus fruit
- Sweet potatoes
- Fish high in omega-3 fatty acids (like salmon)
- Whole grains
- Fat-free yogurt and milk
A weight loss diet compresses of everything from dal , sabzi , roti , chicken . eggs there is no need to be on steamed vegetables or soup or detox to lose weight. You can lose weight by eating almost everything in a diet. By eating everything you can lose around 4 kg in 1 month. Include dal , sabzi, curd in your plan and exclude junk food. By eating everything you can lose weight. By just changing your pattern of eating, you can lose weight. Just think of your body as a good host, and excess of fat as a bad guest. Before reaching for a snack have a glass of water. Eat in every two hours.
8). What made you want to become a dietitian?
Being a teenager my love for ice cream and chocolate i was 103kgs . being a overweight child in my adolescents. I started studying nutrition and dietics and lost weight from 103 kg to 56 kgs and this inspired me to become a dietician and counsel and educate people about nutrition.
9). What is that one regime that you personally follow to stay fit and healthy?
Stay happy, eat healthy and feel healthy that’s my mantra for a fit lifestyle.
Checkout her Facebook page ( Dietician Jasleen Kaur’s Just Diet Clinic ) to see pictures of her clients who reduced weight with the help of the diet chart given by her and also left some ‘thank you’ notes and testimonials on her wall.
“Just diet has been actively working in the field of weight management and lifestyle disorders. We believe in natural way of achieving a healthy lifestyle and do not endorse artificial methods like machines, medicines, supplements etc. These days the word ‘diet’ has become synonymous with drastic weight loss, health loss, energy loss, metabolic rate loss and most importantly loss of sanity. I strongly believe that diet has to be a representation of what you will be eating your entire life. Eating correctly should be your lifelong commitment and diet should be a reflection of this commitment.” ~ Dt. Jasleen kaur, Nutrionist and Dietician.
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