Dietitian & Nutritionist - Pooja Mittal

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Have you ever tasted persimmon?

Persimmon is a type of fruit, combination of apricots, plums, and honey.
Persimmons taste great in both sweet and savory dishes,slice persimmons onto a salad, top your morning yogurt or oatmeal with fresh or cooked, baked goods and smoothies.
• High in vitamins and minerals, including vitamins A, C and B, and
• Excellent source of powerful antioxidants, diets rich in these reduced risk of heart disease, lungs infection and diabetes,
• Reducing blood pressure, lowering inflammation and can help lower cholesterol, and keep your digestive system healthy and
• High in vitamin A, support healthy vision.
Persimmons can be eaten fresh, dried or cooked and are commonly used around the world in jellies, drinks, pies, curries and puddings!

What does the stock market and this post have in common?

They both have a dip

In frame - Nachos with Mango salsa
Have you tried them before?

Day 10. Quinoa tahina salad

Quinoa salad made with my favourite tahina sauce and rainbow veggies. Packs in so much flavour, nutrition. Filled with plant based protein, fiber, and so many Micronutrients and antioxidants!

Day 9. Microgreen salad

Don't forget to add our vibrant, delicious, and nutritious radish microgreens. Try adding a spicy kick to your salads. Packed with flavour, freshness, and nutrition, making them an excellent addition to any meal with a tangy spicy flavour. They are a great way to add a burst of flavour to sandwiches, salads and other dishes.
Low in calories yet high in fiber, which makes them a great option for those looking to maintain a healthy weight!

Day 8. Beetroot salad

Beets with seeds, whenever I started getting creative with salads, the first thing I worked with was beetroot and began to find delicious ways to enjoy beets.
This beet salad has been on the table in 15 minutes and is full of good nutrients, which also makes your body happy. So red beets contain vitamin C and B11 and seeds are powerhouse of nutrients, including zinc, and great source of fats, protein and other minerals that support hair health. They are tossed with salt, pepper and dry mint. We enjoyed the beets as a side dish with our lunch!

Day 7. Marinated Soya nutri salad

People who have shifted from being non- vegetarian to a vegetarian can have this salad.
Aid in hair growth, Regulates hormonal imbalance, helps in regulating the menstrual cycle in women suffering from PCOS or PCOD.
Rich in Omega 3 fatty acids. There amount of protein in a soya chunks is similar to the amount of protein in a chicken or lamb. They are famous for being the vegetarian substitute for meat. This, in turn, fecilitates fat burn and weight loss. Thus diabetic people should include them in their regular diet!

Day 6. Black chana salad

When we are adding salads in our daily meal and adding proteins to our salads, it becomes a good meal! It regulates diabetes and enhance hair, skin and, nails health. If you want to reduce or manage your weight then you should include black chana salad in your diet!

Day 5. Plant based sprouts salad

Moong sprouts are called wonder food due to their rich nutrients and variety of benefits both in their raw or cooked form. It is low in calories, gluten free and vegan colourful salad. Good post workout meal or it is refreshing, juicy and has lots of flavour & crunch. One can be innovative in making this salad spicy, tangy, crunchy!

Day 4. Baby corn salad

One of the healthiest veggies you can add to your salads and stir fried. When you are trying to lose weight, you can eat baby corns raw, steamed or baked for maximum effects. Baby corns are very low in calories. It is an extremely nutrient dense veggie. Baby corns are packed with iron, zinc, protein, fibres, vital antioxidants.
vitamin A & C. It helps to repair skin cells and keeps the upper most layers of our bodies smooth, healthy, glowing and supple.
Baby corns are rich in folate or folic acid that is essential during pregnancy. A woman must consume baby corns during pregnancy because folic acid helps in the growth and development of the baby and it helps to lower the levels of cholesterol and reduces the possibilities of artery blockage!

Day 3. Sweet potato salad

This has been my all time favourite meal. I have added some cilantro leaves, smoky onions and roasted peanuts, just sprinkle black pepper, pink salt and lemon and it tastes😋
Just to give you nutritional information about the same. This is a starchy root vegetables that are rich in fiber, vitamins and minerals. They are also high in antioxidants, that protect your body from free radical damage and promote the growth of good gut bacteria and contribute to a healthy gut, help support your immune system and rich in beta-carotene and anthocyanins that help prevent vision loss and improve eye health!

Day 2. Lettuce & Kale salad

One of the most amazing salads I have ever eaten. There is something about lettuce and kale combo. This salad is rich, nutritious and so satisfying. Food that you can count on for some outstanding health benifits.
Kale leaves, known to contain more calcium then milk and Lettuce leaves are an excellent source of vitamin K and A, good for your eyes health and help reducing body fat.
Such a versatile leafy vegetables which you can saute, Grilled, baked or just add onto your salads!

Day 1. Mushroom salad

Mushrooms are a type of fungus. It provides a source of vitamin D. and helps your body absorb calcium to maintain and build strong bones. Mushrooms are the only type of produce that is a source of vitamin D.
If you love mushrooms, use this simple recipe to make steamed mushrooms salad. It comes out wondering delicious. This mushroom salad makes a great low carb appetizer or any meal. The simple flavours come together to make a tasty dish. It's vegan, low carb and gluten free.
Mushrooms are a super food that are extremely nutritious and not just delicious, helps in reducing your weight, lowers your cholesterol levels, BP, prevents oxygen deficiency!

Yeah salads can be tasty too.
Many followers of mine asked for the salads that I eat on a regular basis. So thought of posting.

Before that I would like to ask you why we should eat salads in our daily diet?

• Eat salads for the fiber - it can help lower cholesterol and prevent constipation and ultimately lose weight.

• Eat salads to cut calories - If losing weight is your goal, than start your meals with a green salad even eat a low calorie salad as your first course of the day.

• Salads should be bigger in volume, not in calories - which means include more veggies and less dressing and other fatty add-ons.

• Eat salads to get smart fats - Eating little good fat - like the mono unsaturated fat found in olive oil, avocado and nuts with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables. A diet that includes plenty of olive oil and raw vegetables is linked to reduce morality!

Will be sharing my salad platters in coming days, if you have any query feel free to ask...

Quality -4

Water rich foods -
There are two kinds of foods
Water rich and water poor

Water rich - it includes fruits, vegetables like - water melon, papaya, grapes, orange, Tomato, cucumber, leafy greens, bottle gourd.
Water poor - grains, rice, wheat, Dal, nuts, seeds and starchy vegetables like potatoes.

Okay now let's move on to the diet plan
I suggest six meals in a day.
The timing I give in this generally suitable for most people but feel free to adjust to according to your routine and schedule. Let's start with the morning detox juice which you have a little after waking up 8:00 am for this I recommend the juice of a special vegetable when it enters in your body it starts to suck all the toxins. It is the best drink for weight lose and cleaning up your skin it's light green from the outside and white from the inside. It's called ash gourd and सफेद petha in Hindi. Simply cut it, peel off the skin, take out the seeds and juice it. Drink one full glass of this drink without adding any lemon juice or salt. If you want, you can mix it with 50% of coconut water. It doesn't taste bad or bitter, it's actually just bland. It has almost no taste if gourd juice are not available you can drink one glass of coconut water. This diet plan is for people who want to lose weight or reverse a health problem. It's also for people who are already fit and want to maintain their weight but it's not recommended for children and athletes!

Quality -3

Plant based food -

No meat, no fish and no eggs.
Nature has not designed our body to consume animals, now, what about milk and dairy? as a substance, pure cow milk is very good but the problem is that milk we're getting today, is actually not even milk what we get in Tetra packs is a white liquid made of milk powder, urea and dangerous chemicals. If you get the purest form of cow milk straight from your farm, straight from your own cow even then you cannot digest it, if you are suffering from a disease or if you want to lose weight, pure cow milk is very good, Good news is that there's a substitute which can give you all the same nutrients, protein and calcium difference is only that your body can actually digest and absorb it. It's coconut milk, coconut milk is one of the best foods on earth. always make your coconut milk at home, it's very easy.

Your wait is over now, tomorrow I will share quality 4 and the diet plan also, stay connected....

Quality -2

Wholesome food -
Earth Nature given us the best.
Dates on trees and not sugar, gives us olives, but not olive oil, potatoes, but not potato chips. All foods that come directly from plants or trees or the earth are wholesome. Nature has done a lot of planning before making every food. Given each food item a specific ratio of protein, fats, nutrients so that we humans can easily digest and eliminate it, if we fragrant it by consuming only a part of it or by striping away it's outer layer squeezing out only the fats from it we totally change it from nature's original design so for example - when eating wheat, eat only whole wheat along with the outer layer, or what we call chokar in Hindi, don't sieve it before making your chapatis.

Stay connected to know other qualities...

Quality -1
living food -
if you bury something in the ground and water it for a few days, it should grow into a plant, For example if you take a lentil seed, bury it in soil, after a few days you'll get a sapling but if you plant any junk, like maggi, let's say do you think you'll get a wheat plant out of it? No, unlike the lentil, the Maggi does not contain any life, it's a dead food and how can something that's dead being life to your body?
Fruits, vegetables, nuts, grains, seeds, sprouts they are all living foods and when they enter your body they bring you life, they extend your age, cure your disease, flush out the toxins sitting inside your body.

Don't eat - bottled, tinned, packaged, frozen, processed, nothing man made in a factory.

Eat - living foods - straight from nature, fruits, veg., Sprouts, coconut, homemade fresh juices, grains, nuts and seeds.

Quality 2 I'll share tomorrow...

Food that cure any disease...

Are you suffering from a health problem? Any chronic health problem?

Diabetes, back pain, knee pain, thyroid, constipation, acne, high BP, PCOD, low energy, obesity or even excess weight?

what's the relation between my diet and my disease? Lots of people say food doesn't cure disease. Medicines do, what if I tell you that thousands of people around the world are giving up medicine and curing health problems by changing their diet and life style?
In this post I'll share one simple diet plan that I've suggested to hundreds of people and they've all been able to cure diseases but before I give you this one diet plan, I want to explain what food to put in your body. You must take out the undigested food from your body the water, the toxins sitting inside, knowing how to detox is even more important than knowing what to eat, for example - if you accidentally put it diesel in a car that was meant for petrol it won't work, right? To make it work again first you need to take out the diesel and then put in the petrol. Same with us, our body is meant for fresh fruits, vegetables, plants straight from nature but we accidentally fed it with this too many processed, oils, breads, paranthas, sodas, snacks, food that's packaged no wonder our body is not properly working and had all these diseases.
So step 1 is to take out the waste stuff.
Step 2 to put in the good stuff the right food.
Now I share the powerful ways to remove the toxins from the body.
If you want to be truly healthy, you need to look for these 4 qualities in your food, that I will share tomorrow,

stay connected...

Tips for Diabetics!

White Flour (maida), junk food, high salt food, packaged food, artificial food, when you eat these type of foods it creates insulin resistance in your body. Your body's cells stop responding to insulin hormone, Which increases the glucose level in the blood, which reduces cellular energy and that's why patients feel low.

Tips
- Drink cinnamon tea after your any one meal, boil a cup of water with a pinch of cinnamon or you can also eat it by adding to curd or butter milk.
- Soak fenugreek seeds at night and when you wake up in the morning, chew the fenugreek seeds property an empty stomach and you can drink fenugreek water also.
- Use curry leaves in your daily meals, You can mix it in your any juice, put its leaves in detox water, also put it in the chutney, You can also dry its leaves and sprinkle it on the salad.
- Use aloe vera jelly, mix one or two tsp aloe vera jelly in your regular water.
- Add salads ( raw vegetables and seasonal fruits, sprouts) in your daily diet.
- Add seeds flax seeds and chia seeds.
- Daily workout

if you have any queries or want to have proper meal plan or diet chart
than DM me or
email - [email protected]

This is the best beauty supplement out there. forget those pills that claim to give healthy skin, hair, and nails. eating a handful of nuts and seeds everyday provides you nutrients like Omega 3, vitamin, protein, fibre and a whole lot more. apart from taking care of skin, nails and hair they also helps to reduce excess weight.

E-mail - [email protected]
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BENEFITS OF SEASAME SEEDS (Till - Black and white )

-Regulates cholesterol levels
-Maintains bone health
-Regulates blood pressure
-Prevent diabetes
-Boost digestive health
-Keeps skin n hair healthy
-Prevent cancer

BENEFITS OF JAGGERY

-Prevents constipation
-Helps in weight loss
-Releives in joint pain
-controls blood pressure
-Purifies the blood
-Boosts immunity
-Good source of energy
- Eases abdominal pain
-Detox the liver

So Have till n jaggery laddoo in winters!!!

सर्वे भवन्तु सुखिनः, सर्वे सन्तु निरामयाः।
May all be Happy, May all be free from diseases, happy to see vaccines reaching to destination, one year old wait is over!

May the harvest festival of Lohri fill everyone's life with happiness, warmth and prosperity. Happy Lohri all of you!

We all have our own memories and stories of savoring peanuts under the warm sunlight on a chilli day! better known as moongfali. while we might hog it just for taste, peanuts actually keep your skin healthy, sharpen your brain and also keep your heart young.

peanuts also called groundnut, earthnut or legume of the peanut family, grown for its edible seeds. peanuts are a nutritionally dense food , rich in protein and fat. peanuts are sold raw boiled or roasted.

eating nuts regularly can result significant reductions in the risk of heart disease,but keep in mind ,that peanuts are high in calories and some varieties contains sodium and saturated fat - so eating too many may negatively affect your health. for sure it will gaining your weight but in a wrong manner.

eating a handful of peanuts will not make you gain weight. 1-ounce serving of peanuts, which is equal to about 39 peanuts, contains 170 calories, 7 grams of protein, 6 grams of carbohydrates, including 2 grams of fiber, and 15 grams of fat, including 2 grams of saturated fat.

the recommended daily intake for proteins is around 46 gms for women and around 56 gms for men!!!

A good Dietician :
- Gives you nutritious food not artificial Supplements.
- Promotes health not brands.
- Teaches you to listen to your stomach not to the ads.
- Plans meals that are culture, religion, region rich.
- Keeps you disease free not sugar, gluten or fast free.
- Focuses on fat loss, not just weight loss.
- Encourages lifestyle changes not trending changes.
- Connects you to your mind, body and soul. Not to products.
- Educates you value of nourishing, not calorie counting.

Ensuring safe and nutritious food from now:
- Reduce cooking time, make use of smart cooking techniques like covered pan, pressure cooking and avoid cooking for longer time.
- Eat fresh and refrigerate the leftovers promptly.
- Practice healthy cooking methods like streaming, grilling, and baking to ensure more nutrient content in the food.
- Eat more of raw fruits and vegetables.
- include all food groups in the diet, make your plate more nutritious.

Proud to be a part of the IDA, Proud to be a qualified nutritionist, wishing you all a Happy World Dietetics Day!

Sharad Purnima / Kojagiri Purnima signifies the end of the rainy season and marks the harvest festival. It is customary to prepare 'Rice Kheer' in a silver vessel under the moon. It is the popular belief that the moon showers it's healing powers on the earth, thereby healing and nourishing it. In some parts of India poha (flattened rice) is also eaten!