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Benefits of Soya

There are number of different Soya products available in the market including textured vegetable protein, tofu, soya milks, all of which can make a useful contribution to nutrient intake. If Soya products are used to replace animal sources of protein, such as milk or meat , it is important to ensure that adequate amount of nutrients that these animal derived foods contain particularly iron, calcium, zinc and vitamin B12 are provided by other foods and drinks. It is the balance of the diet that is important to achieve optimum health.

  1. Soya proteins help in reducing the risk of coronary heart disease. This has been approved by the FDA in USA. This claim states that when soy protein is included in a diet low in saturated fat and cholesterol, it may reduce CHD risk by lowering cholesterol levels.
  2. Soya is also rich in isoflavones which belong to the group of compounds called phyto-oestrogens. Phyto-oestrogens are found in plant foods.
  3. It has been suggested that high consumption of isoflavones from soya may reduce the symptoms of the menopause and osteoporosis in post-menopausal women.
  4. Isoflavones also have strong antioxidant properties. It has been proposed that foods rich in antioxidants e.g. fruits and vegetables may help to reduce the risk from CHD .
  5. Soya is also a source of soluble fiber which can lower cholesterol levels.

Weaning food for babies

Weaning food for babies (4-6months old);

Generally 4-6 months old babies are on their mother’s feed.

Incase if mother wish to start weaning their child then she should follow few guidelines which are as follows:

1. Give basic cerelac ie STAGE 1 which comes in wheat, Rice flavour. Also do add 1tsp of sugar (because when weaning gets started the child gets constipation. So, in order to reduce the risk of constipation addition of sugar is must).

2. Introduce one food at one time and continue it for a week till the child develops the taste of it.

3. Dal water, dal, kichri, suji kheer, dalia milk, vegetable porridge, mashed banana, mashed potato, etc… can be given. For 4-5 months puree the food properly then feed the child.

4. By 11month to 1 year gradually, introduce mix vegetable roti, Dal Rice, omellette, chicken broth or proper tender pieces of chicken or fish, mix vegetable soup.

Glycemic index and glycemic load of Different foods-

Glycemic index and glycemic load of Different foods-

Glycemic index and glycemic load offer information about how foods affect blood sugar and insulin. The lower a food’s glycemic index or glycemic load, the less it affects blood sugar and insulin levels. Here you’ll find a list of the glycemic index and glycemic load of common food.

FOOD Glycemic index (glucose = 100) Serving size (grams) Glycemic load per serving
Banana cake, made with sugar 47 60 14
Banana cake, made without sugar 55 60 12
Sponge cake, plain 46 63 17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker) 42 111 24
Apple, made with sugar 44 60 13
Apple, made without sugar 48 60 9
Waffles, Aunt Jemima (Quaker Oats) 76 35 10
Bagel, white, frozen 72 70 25
Baguette, white, plain 95 30 15
Coarse barley bread, 75-80% kernels, average 34 30 7
Hamburger bun 61 30 9
Kaiser roll 73 30 12
Pumpernickel bread 56 30 7
50% cracked wheat kernel bread 58 30 12
White wheat flour bread 71 30 10
Wonder™ bread, average 73 30 10
Whole wheat bread, average 71 30 9
100% Whole Grain™ bread (Natural Ovens) 51 30 7
Pita bread, white 68 30 10
Corn tortilla 52 50 12
Wheat tortilla 30 50 8
Coca Cola®, average 63 250 mL 16
Fanta®, orange soft drink 68 250 mL 23
Lucozade®, original (sparkling glucose drink) 95±10 250 mL 40
Apple juice, unsweetened, average 44 250 mL 30
Cranberry juice cocktail (Ocean Spray®) 68 250 mL 24
Gatorade 78 250 mL 12
Orange juice, unsweetened 50 250 mL 12
Tomato juice, canned 38 250 mL 4
All-Bran™, average 55 30 12
Coco Pops™, average 77 30 20
Cornflakes™, average 93 30 23
Cream of Wheat™ (Nabisco) 66 250 17
Cream of Wheat™, Instant (Nabisco) 74 250 22
Grapenuts™, average 75 30 16
Muesli, average 66 30 16
Oatmeal, average 55 250 13
Instant oatmeal, average 83 250 30
Puffed wheat, average 80 30 17
Raisin Bran™ (Kellogg’s) 61 30 12
Special K™ (Kellogg’s) 69 30 14
Pearled barley, average 28 150 12
Sweet corn on the cob, average 60 150 20
Couscous, average 65 150 9
Quinoa 53 150 13
White rice, average 89 150 43
Quick cooking white basmati 67 150 28
Brown rice, average 50 150 16
Converted, white rice (Uncle Ben’s®) 38 150 14
Whole wheat kernels, average 30 50 11
Bulgur, average 48 150 12
Graham crackers 74 25 14
Vanilla wafers 77 25 14
Shortbread 64 25 10
Rice cakes, average 82 25 17
Rye crisps, average 64 25 11
Soda crackers 74 25 12
Ice cream, regular 57 50 6
Ice cream, premium 38 50 3
Milk, full fat 41 250mL 5
Milk, skim 32 250 mL 4
Reduced-fat yogurt with fruit, average 33 200 11
Apple, average 39 120 6
Banana, ripe 62 120 16
Dates, dried 42 60 18
Grapefruit 25 120 3
Grapes, average 59 120 11
Orange, average 40 120 4
Peach, average 42 120 5
Peach, canned in light syrup 40 120 5
Pear, average 38 120 4
Pear, canned in pear juice 43 120 5
Prunes, pitted 29 60 10
Raisins 64 60 28
Watermelon 72 120 4
Baked beans, average 40 150 6
Blackeye peas, average 33 150 10
Black beans 30 150 7
Chickpeas, average 10 150 3
Chickpeas, canned in brine 38 150 9
Navy beans, average 31 150 9
Kidney beans, average 29 150 7
Lentils, average 29 150 5
Soy beans, average 15 150 1
Cashews, salted 27 50 3
Peanuts, average 7 50 0
Fettucini, average 32 180 15
Macaroni, average 47 180 23
Macaroni and Cheese (Kraft) 64 180 32
Spaghetti, white, boiled, average 46 180 22
Spaghetti, white, boiled 20 min, average 58 180 26
Spaghetti, wholemeal, boiled, average 42 180 17
Corn chips, plain, salted, average 42 50 11
Fruit Roll-Ups® 99 30 24
M & M’s®, peanut 33 30 6
Microwave popcorn, plain, average 55 20 6
Potato chips, average 51 50 12
Pretzels, oven-baked 83 30 16
Snickers Bar® 51 60 18
Green peas, average 51 80 4
Carrots, average 35 80 2
Parsnips 52 80 4
Baked russet potato, average 111 150 33
Boiled white potato, average 82 150 21
Instant mashed potato, average 87 150 17
Sweet potato, average 70 150 22
Yam, average 54 150 20
Hummus (chickpea salad dip) 6 30 0
Chicken nuggets, frozen, reheated in microwave oven 5 min 46 100 7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce 80 100 22
Pizza, Super Supreme (Pizza Hut) 36 100 9
Honey, average 61 25 12

Most common food myths

Q1. Skipping meals is good to achieve fast weight loss?

Answer –

Skipping meals is not healthy to achieve weight loss. Food provides energy and nutrients to the body.Body needs energy to perform voluntary as well as involuntary actions. By skipping meals regularly might lead to nutritional deficiency, fatigue, Acidity and Gastric.

Incase if a person is hungry from long time then most probably he’ll land up eating the easily available  food such as burgers, chips( 1 full packet), samosa, popcorns, chocolates, biscuits etc….

Most important is that this kind of meal pattern leads to weight gain instead of weight loss.

Q2. If we are taking supplements then there is no need to eat that food (either fruits or dal)?

Answer –

Supplements only bridge the small gap of nutritional deficiency. So, it’s important to consume proper food. With food have supplements so that they can absorb and digest properly.

Nutrients also need source or medium to get well absorbed in the body such as Vit D is needed to absorb Calcium, VitC is required to absorb Iron. All nutrients which we all are aware act in synergy. So, it’s important to eat well balanced food.

Q3. If on weight loss diet then we cannot feast or go on vacation?


If an individual is on weight loss plans then surely he can do and go everywhere he wish to.

In this case the person needs to inform the dietician about his entire program so that she can plan a good healthy diet for him. Proper communication with dietician is very important. Before feasting do communicate with dietician so that she can give you the various options or else tell you how to compensate next day.

Q4.  All Fats are bad and it’s not needed while dieting?


Not all Fats are bad. Fats are divided into 2 types;

1  –   Bad Fat- Saturated fat, trans fats ( e.g. Red meat, pork, ghee, butter, full cream milk etc…)

2  –  Good Fat- Poly unsaturated fatty acids, mono unsaturated fatty acids (white meat, skim milk and products made from it etc…)

Fats are very important part of our food. It helps in proper functioning of the brain ( our brain is made of 60% fat), eyes, for good texture of skin and hair, help in increasing the immunity levels of the body, Fat soluble vitamins i.e. A,D,E,K are also present in fat.

Impact of Obesity

What causes Obesity?

There are many factors which influence body weight.

Over eating or Starvation

Lack of exercise or sedentary lifestyle

Hormonal imbalance- PCOD( Polycystic ovarian disease), Hypothyroidism

Stress, lack of sleep, Water retention.

Genetic inheritance from parents, grandparents (The effect is small and need to outsmart the effects)


Impact of obesity:

  1. Psychologically- Lot of mental pressure of losing weight, Irritation, Anger, low confidence, low self-esteem which further leads to depression.
  2. The body will become host of different medical problems- Hypertension, High cholesterol, Diabeties, Arthritis, and Depression, Sleep apnoea, Osteoarthritis.
  3. Tiredness, fatigue, breathlessness or short breath is closely associated with heavy weight.

So, it’s very important to:

Eat Better

Whether you are trying to lose weight or maintain your weight, you should take a focus at your eating habits and try to improve them. Try to eat a variety of foods, include different colours , include wheat pasta,brown rice, different types of bread, and other whole-grain foods. You should also eat plenty of fruits( 3-4 times a day) and vegetables. These foods will fill you up and are lower in calories than junk foods and deep fried food.

Increase Physical Activity

Making  physical activity a part of your daily life is an important way to help control your weight and lower your risk of health problems. Spend less time in activities that use little energy like watching television and playing video games and more time in physical activities. Try to do at least 30 minutes of physical activity a day on most days of the week.  Simple ways to become more physically active include walking to the store or taking the stairs instead of the elevator.

If you are not overweight but health problems related to obesity have a tendency to run in your family, it is important that you try to keep your weight steady. Genes are at work here,so, if you have family members with weight-related health problems, you are more likely to develop them yourself.

Importance of Right Diet

The Right Diet is all about prescribing well balanced diet to in order to achieve good health. And also to empower people about their self-wellness.

What do you think about NUTRITON?

Nutrition is food science which is directly related to–

  • Health& wellness,
  • Growth & development


One type of food does not have all nutrients. So, intake of all types of food and different colours are very important.The five different food groups – Grains, Vegetables, Fruit, Dairy, and Protein – make up the foundation for providing your body with all the essential vitamins, minerals, antioxidants, and enzymes necessary for staying healthy and enhancing your wellness during your childhood and all the way up to adulthood. The food guide pyramid guides us of consuming well balanced food –


The Right Diet clinic

The Right Diet clinic is all about giving well calculated low calorie diet for weight loss .

Therapeutic diet to those who are suffering from Diabetes, Hypertension, High cholesterol, Renal problems.

The Right Diet Clinic

The aim is to achieve best of health.


A shift towards more plant based dietary pattern offers considerable potential benefit to animals and the environment as well.
Vegetarianism is a generic term that encompasses a small variety of distinct dietary patterns. The term itself generally implies at least a relative avoidance of meat in the diet.
Veganism is strict avoidance of all animal products, including eggs and dairy foods.
Lactovegetarianism permits consumption of dairy products but not eggs.
Lactoovovegetarianism permits consumption dairy products and eggs.
Pescovegetarianism, a seldom used term, refers to diets that permits fish but no other animal product.
Plant foods tend to be relatively high in fiber, and in the case fruits and vegetables, water content and low calories per unit. Vegetarians are on average leaner than their omnivorous counterparts. Energy may be deficient, however, when metabolic demand is high due to growth or activity. Thus inclusion in the diets of vegetarian children of some calorically dense foods such as nuts, peanuts butter and vegetable oils may be particularly important.
Proteins is widely distributed in the food supply and total protein deficiency is unlikely to be induced by balanced vegetarian diets. A greater risk when dairy products and eggs are excluded along with meat.
Beans, peas and lentils have an excellent amino acid profile, including lysine, grains – good source of methionine. The amino acid profile of soya bean is nearly as complete as that of egg albumin, making this a particularly valuable food for vegan.
The inclusion of flax seed and linseed and there oils will add alpha- linolenic acid to the diet and help prevent imbalance of essential fatty acids. Vit B12 found only in animal in animal food, is apt to be deficient in vegan diets as well; supplementation is prudent. The inclusion of dairy products or eggs in the diet will help to maintain adequate B 12 stores. Vitamin D is absent from plant food, but needs can be met by synthesis in the skin with sufficient exposure. Nonetheless, supplementation is prudent for vegans.
Vegetarianism is associated with reduced risk of various chronic diseases.




THE NUTRITION CARE- The nutrition care process (NCP) is defined as a systematic problem solving method that dietetics professionals use to critically and make decisions to address nutrition related problems and provide safe and effective quality nutrition care.

The NCP consists of four steps ;
•Nutrition assessment
•Nutrition diagnose
•Nutrition intervention

•Nutrition monitoring & evaluation

Nutrition assessment of the patient / client is the first step in effective care to identify and diagnose nutrition risks and plan appropriate interventions. It consists of nutrition status , risks and includes the following major categories of data collection.

1. Anthropometric measurements- Height, Weight, BMI ( body mass index)

2. Biochemical data- Laboratory data

3. Nutrition focused physical examination- Review of systems, including general condition and physical appearance, skin, gastrointestinal.

4. Patient history- Medication and supplement history, personal history, medical, health history, diet history which includes food consumption, nutrition and health awareness, physical activity.

Nutrition diagnosis is the second step in NCP. After assessment , the nutritionist determines the patient’s nutrition- related problems and needs, which form the nutrition diagnosis.

The nutrition diagnostic terms are classified according to the following three domain-

1. Intake – Caloric energy balance, nutrition support intake , fluid intake.

2. Clinical – Functional, biochemical, weight.

3. Behaviour/ environment – Knowledge and beliefs, physical activity and function, Food safety and access.



Coffee is one of the most widely consumed beverages around the world. Caffeine from tea, coffee and chocolates constitutes most popular psychoactive substance. Moderate coffee consumption appears to be safe for the most individuals, but caution is advised for pregnant women, the elderly and those with cardiovascular disease.
Coffee contains a number of components with potential impact on human health, including caffeine, antioxidants, magnesium, potassium and niacin. The major active ingredient in regular coffee is caffeine, a xanthine alkaloid compound.
Caffeine acts as a stimulant to central nervous system leading to increased activity of dopamine and the experiential effects of enhanced alertness and reducing physical fatigue. Caffeine is rapidly absorbed from gastrointestinal tract.

Some, but not all, of the benefits are adverse effects of coffee consumption can be attributed to its caffeine content. High dose caffeine consumption and withdrawal from regular consumption can lead to adverse effects. Consumption of caffeine in excess of 250mg at one time may lead to a distressing set of symptoms that include palpitation, insomnia, anxiety, psychomotor agitation and gastrointestinal distress. In contrast, caffeine withdrawal can induce headaches, drowsiness, depression and irritability. Both caffeinated and decaffeinated coffee may cause symptoms of peptic ulcer disease, erosive esophagitis and gastroesophageal reflux disease. Caffeine appears to cause a slight negative shift in calcium balance.

Amounts of Caffeine in common sources of Dietary Caffeine:
PRODUCT (serving size) Caffeine content per serving (mg)
Brewed coffee (8oz)                                                                                                                           137
Expresso                                                                                                                                               100
Instant coffee                                                                                                                                       76
Hot black tea (8oz)                                                                                                                            48
Caffeinated soft drink(12oz)                                                                                                            37
Dark chocolate (1 bar,1.45oz)                                                                                                         30
Hot cocoa (12oz)                                                                                                                                 8-12

Caffeine does have several documented health benefits like improving performance and delaying fatigue in long duration physical activity. The moderate prepregnancy consumption of caffeinated coffee may lead to a slightly reduced risk of gestational diabetes mellitus. Coffee consumption may offer protection against the development of Parkinson’s disease in men and also it has been inversely associated with the risk of cirrhosis.
For most patients, moderate coffee consumption may certainly be sanctioned as part of a healthful dietary pattern.