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  • Vegan diet – good or bad for health?

    In Expert Diet Tips On 20 December 2014

     A vegan diet is one which does not include dairy and meat products. Many people around the world follow this diet for various reasons ranging from ethical, health and environmental concerns. But how healthy is it? What are its ill effects? Can one turn vegan from a meat eater? Nutritionist Neha Chandna answer some FAQs about following a vegan diet. What are the health benefits of following a vegan diet? Neha: A vegan diet is generally low in fat, and full of fibre, vitamins and minerals. This helps reduce the risk of obesity, cancer,diabetes, high blood pressure, high cholesterol and heart attacks. Apart from this, it also helps to prolong the degeneration process of aging. What are the substitutes for dairy and meat products? Neha: Dairy products and meat essentially provide calcium and protein to our body. So when you follow a vegan diet, you need to get your calcium and protein intake from vegan sources like soya, soya milk, lentils, chickpeas (chana), red kidney beans (rajma), sprouts, tofu, peas, almonds and walnuts. Are there any ill effects of a vegan diet? Neha: Though there are no ill effects as such, opting for a vegan diet can make you fell ‘less full’. If you were regular with meat and dairy products in your diet and suddenly decided to turn vegan you might feel the need to increase the quantity of your food as meat and dairy products have fats and proteins which give you a full feeling. When you omit them try increasing the quantity of dals, veggies, and salads to avoid hunger pangs. What can go wrong if you do not follow a proper diet plan? Neha: If you do not eat the required portions, your body will react to it in the form of excess weight loss, loss of muscle mass causing weakness, lack of strength and stamina, hair fall due to lack of protein and biotin, accelerated aging due to lack of nutrients. Do vegans suffer from any serious ailments because of their dietary habits? Neha: Vegans might suffer from some ailments if nutrition planning is not done correctly: Calcium deficiency: Due to omission of milk and milk products, there may be increased risk of  bone mass loss, bone fracture and osteoporosis if calcium rich foods mentioned above are not included in the diet or if proper calcium supplementation is not given. Vitamin D deficiency: There is small amount of vitamin D in milk and meat but in vegan diet, you need to emphasise on sunlight exposure for 15 minutes daily to avoid deficiency which can lead to poor calcium absorption and bone problems. Vitamin B12 deficiency: Vitamin B12 is mainly found in animal foods, hence it is important to include vitamin B12 fortified foods or supplements to avoid deficiency which can lead to weakness, confusion, tingling sensation in the feet, anemia, nerve and brain damage as well. Is it feasible to be a vegan for your entire lifetime? Neha: Yes, you can follow a vegan diet for lifetime as long as it is nutritionally well planned by a dietician to make sure you get all the nutrients in the right amount and prevent deficiencies. Here’s a sample vegan diet plan by Neha Chandna Breakfast: 2 fruits + nuts + green tea Mid-morning: veggie juice/coconut water/ 1 cup soya milk Lunch: raw salad + 2 jowar/ragi rotis/ 1 cup brown rice + veggies +dal Evening: 1 bowl sprouts salad/moong bhel/ chana chaat Dinner: soup + salad / tofu stir fry + veggies +1-2 rotis Bedtime: 1 cup soyamilk/groundnut milk

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Neha   Ranglani

Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west). Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai. Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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