Your nutrition questions answered!

Your nutrition questions answered!

By Neha Ranglani  on: 13 December 2014
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Internet is full of information. Ever wondered if it’s a boon or a bane? It can be a problem many times because of untrue facts and random tips on important topics. This is true even in the case of fitness. That is why dumbelled.com is here to provide expert answers to all your queries.
 
Here, Neha Chandna, Nutritionist of celebrities like Kunal Khemu and Nakuul Mehta clears your doubts on diet and nutrition. 
 

1. People confuse  Nutrition planning with Starving! What according to you is the difference? What’s the importance of a nutritionist?
 
Nutrition planning means planning your meals throughout the day as per your likes, dislikes, requirements etc. It does not mean starving, in fact it means eating small meals every 2-3 hours to increase your metabolism and avoid fat storage.

There are many diets available online, but only a nutritionist can determine your requirements and help you to meet your needs accurately.

2. Please tell us the components of balanced diet and how many grams of each should be consumed each day?
 

A balanced diet includes cereals, pulses, fruits, veggies, milk and milk products etc unlike any fad diet available online which asks you to eat only fruits or juices or any other drastic unmanageable food which you dislike or which can harm your body in excess.

Each person has a unique need of nutrients. You need to in general include 60% of carbs, 18% protein and 22% fat in your daily diet plan. Eg if you are consuming a 1200 kcal diet then, 60% of 1200/4= 180 gms of carbs, 18% of 1200/4= 54 gms of protein, 22% of 1200/9= 29 gms of fats.

3. Is BMI a fair measure and are BMI calculators accurate?
 
BMI calculators are accurate, but BMI is not an exact measure of your weight.
 
It doesn’t take into account muscle and bone mass, so one can easily mistake themselves as fat even when they have a higher muscle mass or bone mass.
 
4. Is it better to get vitamins and minerals from food or from supplements?
 
Nothing can replace food, but lets face the fact that these days neither the food is pure nor our digestion power is perfect to absorb all the nutrients. High levels of stress, pollution, fat and a hectic life affects our absorption greatly. Hence even after taking in appropriate food, we need supplements to meet our needs.
 
5. How do one get protein on a vegan diet?
A vegan can get protein from soyamilk, dals, pulses, quinoa, oats etc. You can also supplement your diet with whey protein without lactose.



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What should you eat pre and post workout?
13 December 2014
It’s a usual myth that you achieve your dream body in the gym. But the fact is that you spend only 1 hour during your exercise but 23 hours outside which actually determines your progress towards your goals. Exercise is just 30% whereas diet is 70% of your effort. It’s rightly said that muscles are torn in the gym, are repaired on your dining table. What you eat throughout the day will have a major impact on the way your body starts shaping up, especially what you eat pre and post workout. In the most basic sense: What you eat pre workout is crucial for fuelling the workout itself and maximizing your performance throughout. What you eat post workout is crucial for optimizing the recovery process and ensuring that your body has all of the supplies it needs in order to recover, adapt and improve the way you want it to. Hence these 2 meals are the most important ones for women who follow a regular exercise routine. The type and quantity of meals differ according to the type and intensity of exercise you follow. Pre workout meal: This is known as the â€˜Energy Phase’ of your workout. The main aim of this meal is to give you energy to work out at your optimal level. As a thumb rule you need to eat something 1-2 hours before your workout to help you sustain through your workout sessions without feeling famished. The meals would differ depending on the type of workout you are doing. Cardio/ yoga/ pilates/ zumba: If You are doing any of these activities early morning, its best to do it on empty stomach to help you speed up your fat burning process as the blood glycogen levels would be low on waking up, preferring fat as the source of fuel for energy. Yoga especially on empty stomach is very effective. If you feel weak working out on empty stomach, you can opt for a fruit like banana, dates or a juice to avoid weakness. If you are working out in the noon or evening, you can eat a high fiber carb meal 1 hour before workout like brown bread sandwich/ oats upma/ idli/ fruit salad/ brown rice/ smoothies/ Frankie etc. These fiber rich foods release energy slowly which helps you carry on with your 1 hour of workout comfortably.   Weight training: Since the aim of this workout is to strengthen, build and tone muscles, it is important to eat high carb-moderate protein meal 1 hour prior workout to feed your muscles with energy, reduce protein breakdown and stress hormone levels. You can opt for foods like egg or chicken sandwich/Frankie, milkshakes, sprouts and curds, low fat paneer with brown rice/ jowar roti, soya poha etc. Try not to do weight training on empty stomach as you may feel weak and not strong enough to pick up weights as per your capacity.   Post workout meal: This is known as the â€˜anabolic Phase’ of your workout because the meal you eat post workout helps you to recover, repair and restore the energy in your body. As a thumb rule, you need to eat something within 30 minutes which is the window period post workout to prevent muscle breakdown and begin the recovery process as soon as possible. But before anything else, you must drink ample of water to help you rehydrate and prevent muscle cramps and sluggishness. Cardio/ yoga/ pilates/ zumba: Post cardio, it is important to replenish the carbs and electrolytes used up during the workout. Coconut water is excellent to replace electrolytes. Banana sliced lengthwise and spread with peanut or almond butter. Mango smoothie with mango chunks, vanilla yogurt, ice, and honey. Sliced apple with a handful of walnuts. Whole grains, fruits, and veggies are the best sources of carbs post workout. Again, whole foods are best, but smoothies and shakes are a good quick fix. One of the best protein-carb combos is milkshake. It provides an optimal balance of carbs and protein.   Weight training: Generally women do not indulge in excessively heavy weight training, but moderate training also causes muscle breakdown which needs to be repaired.  here protein and carbohydrates are needed after a workout to help repair muscles, replenish the body’s glycogen stores, and prevent muscle soreness. You need to opt for simple carbs along with easy to digest and absorb protein within 30 minutes of your workout. Simple carbs are required to help pull in protein into your muscles which is the main component for muscle recovery. Simple carbs like bananas, juices, honey, dates, potato, sweet potato, rice etc are some options. You can get your Proteins from whey protein shake which is the absorbed fastest or else eggs, chicken, fish, low fat paneer, milk, curds etc but these take time to digest and absorb. A combination of carb and protein is the best way to recover your broken muscles. Example: Chocolate protein shake with protein powder, skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese and tomato. Spinach salad with a sliced chicken breast. Whole foods are the best option because they offer complete nutrition. They provide many micronutrients and essential fiber and help keep you feeling satiated. The best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral.    Planning your meals is the best way to ensure you get the best out of your diet. As you can see, there are quite a few delicious ways to fuel and get the most out of your workouts and trainings. We have to treat our bodies nicely and give them what they need.
Soup-it Up!
13 December 2014
Do you feel like slurping on something warm and tasty? If yes, then winters have set in. And nothing better than a bowl of hot soup to provide you with the heat your body craves. Soups and broths should be an integral part of your meal especially during the monsoons as they are filling and nutritious as well. Soups and broths are beneficial in a number of ways: Helps to lose weight: Thick soup with veggies and meat are very filling and can be replaced for a heavy meal. They are also low in calories and fat, hence can help in weight reduction. Improves digestion: Soups and broths are a good source of fibrous vegetables which prevents constipation and releases toxins from the system. Boosts immune system: When we use vegetables such as cabbage, carrots, ginger, onions, mushrooms, green leafy veggies we enhance the soups therapeutic value to help our bodies resist sickness and strengthen our systems, which make us alert and healthy. Always cook vegetables on low heat to avoid vitamin destruction. Controls blood pressure: Most of the soups (low salt) are rich in potassium which helps to control blood pressure and water balance in the body.   Kind of soups/broths during monsoons: Soups can clear or thick. They can be thickened by rice, cornflour, maida, cream etc. you can even use oats powder to thicken the soup in a healthy way. Dals or pulses can be added to the soups to make them protein rich. Egg whites can also be added to clear soups. Chicken/ fish/ prawns soups are also a great source of protein as well as heat up the body on a cold day. Wash your greens thoroughly during monsoons as they may be infested with worms and insects. Add a variety of vegetables like bell peppers, broccoli, spring onions, carrots etc to make your soups/broths antioxidant rich. You can use vegetable or chicken broths to add to the flavor and nutrients to your soups. Recipes CLEAR CHICKEN AND HERB SOUP Ingredients 100 gms chicken (boneless) 15gm oats powder 1 tsp garlic, chopped ½ tsp cumin seeds 1 tsp white pepper powder 1 bay leaf 1 green chilli ½ tsp garam masala 1 tsp oil Salt to taste Method: Clean, wash and cut chicken into pieces In a vessel, add chicken pieces, 1 litre water, garlic, bay leaf, green chilli and boil for ½ an hour and keep it aside In a pan, heat oil, add cumin seeds, oats powder and cook for a minute on slow flame Then add chicken stock, chicken pieces, white pepper, garam masala and salt and boil. Serve hot. Benefits: protein packed soup and serves as a great filler before dinner. Calories: 120kcal GARLIC VEGETABLE DAL SOUP Ingredients   1 cup mixed vegetables (carrots, French beans, cauliflower, peas, baby corn), finely chopped   2 teaspoons garlic, finely chopped½ cup soaked tur dal/moong dal(optional)   ¼ cup onions, finely chopped   2 tablespoons oats powder   1 teaspoon oil   salt and pepper to taste For the garnish   2 tablespoons chopped coriander   Method     1. Heat the oil in a pan, add the onions and garlic and sauté till the onions are translucent.     2. Add the vegetables and sauté for a few minutes.     3. Add 2 cups of water, dal and salt and pepper. Allow it to come to a boil and simmer till the vegetables are tender.     4. Add the oats and simmer for another 5 minutes.     5. Serve hot garnished with the coriander.     Variations: chicken/egg whites can be added instead of dal Benefits: a great combination of fiber rich veggies and protein rich dal, A perfect meal Calories: 140kcal BEAN SOUP Ingredients 20gm fresh chawli/rajma beans ½  onions, sliced ½ capsicum, chopped 1/4th tsp garlic, chopped 2 small tomatoes, chopped 1 tsp oil Salt and black pepper powder to taste Method: Pressure cook chawli/rajma with 2 cups water and salt for 2-3 whistles, till soft Heat oil in a pan and sauté onions till translucent Add capsicum and garlic and sauté for a minute Add tomatoes and cook till soft Add chawli along with its liquid and bring to a boil Simmer for 5-7 minutes, add salt and pepper Serve hot Benefits: high in protein and antioxidants Calories: 100kcal
Neha   Ranglani

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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 www.ihealthu.com. 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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