Sunday, 30 March 2014

Ready to eat foods good, bad, healthy???

Ready to eat foods good, bad, healthy???

People now a days are busy with both man and woman working, have very less time at their disposal to chop or cook food so turn to ready to eat so called healthy foods for a quick meal or snack.

However routine intake of packaged foods increases the salt, fat and sugar content of the diet which can become a direct signal to hypertension, diabetes, heart disease and other health problems. Read the label on the packet, to check the ingredients which will be listed according to the decreasing levels in quantity in the food. So the main ingredient will be at the top and the lesser ones at the bottom.

Here is a quick check list for you all to go through
Trans Fat,


High Fructose Corn Syrup: High fructose corn syrup, used in place of sugar

Artificial Colors and Sweeteners:

Though ready to eat foods are very easily available and convenient, they do not contain all the required vitamins and minerals that the body needs. So, eating freshly cooked food is a smarter choice. If this habit is inculcated from an early stage, it becomes easier to lead a long and healthy life!!

“It’s all about choices." Is picking an apple more difficult than making instant noodles, opening a packet of chips or cutting open a can of smoked salmon,” Again, the answer is easy and making the healthy choice difficult.

“The harmful effects of preservatives and additives may be evident only after decades of consumption. And due to their slow effect on health, studies on large scale are not practical to find out the causal effect,”

So the next time  when you reach out for that packet of ready-to-eat food, think of the chemical cocktail you would be consuming instead of the convenience. Seems it’s time to switch over to the traditional and healthyalternative.

Saturday, 29 March 2014


 You want results....right...who doesn' then work for it...exercise and eat healthy.

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Thursday, 27 March 2014

Are you drinking enough water?

Are you drinking enough water?
Remember, thirst isn't a good predictor of your hydration status.

The sensation of being thirsty is an indication that you have already used up much of your body's available water reserve and it is now telling you that you need to replenish, in otherwords by the time you are thirsty you are already dehydrated.

If you feel thirsty, it’s too late!

It takes about TWO HOURS for anything you drink to have an effect on your body’s hydration level. By the time you feel thirsty, you are two hours behind! Drinking something even the second you realize you are thirsty means that you will still be dehydrated for at least two more hours.

In fact, most people spend a good portion of their life mildly dehydrated, so drink water frequently even if u r not thirsty may be only sips but please drink water……

Wednesday, 26 March 2014

My name featured in this article on Saffola Total – your new friend in the kitchen

 My name featured in expert tips on how healthy is our cooking oil in this article on Saffola Total – your new friend in the kitchen

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Monday, 24 March 2014

world tuberculosis day 2014

World tuberculosis day 2014

In 2014, the slogan for World Tuberculosis Day is "Reach the 3 million". 

TB is curable, but current efforts to find, treat and cure everyone who gets ill with the disease are not sufficient. Of the 9 million people a year who get sick with TB, a third of them are "missed" by health systems. Many of these 3 million people live in the world’s poorest, most vulnerable communities or are among marginalized populations such as migrant workers, refugees and internally displaced persons, prisoners, indigenous peoples, ethnic minorities and drug users.

Tuberculosis or TB as it is famously referred is an airborne contagious infection that affects the lungs. TB can be prevented by eating healthy food that enhances the immune system of the body. People with existing TB also need a nutritious diet because malnutrition is a common complication of the disease. The healthiest TB diet should basically be nutrient rich foods packed with essential minerals, vitamins and nutrients.

Nutritional needs in TB patients
Energy: Energy requirements of TB patients are raised because of the disease itself.
Micronutrients: A good mineral and multivitamin supplement, supplying between 50 to 150% of the suggested daily allowance, is required since a person with TB is unlikely to meet the heightened requirements for vitamins and minerals with diet alone due to loss of appetite.
Protein: Protein is critical in to Prevent the wasting of body reserves such as muscle tissues.

 Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Sunday, 23 March 2014

Metabolism slows down on skipping meals

 Metabolism slows down on skipping meals

STARVING YOURSELF DOES NOT WORK! When you deprive your body of food, your metabolism actually SLOWS down! (Which is the opposite effect of what you want when trying to BURN FAT and lose weight!) Therefore, the next time that you actually do eat something, your body does not WORK as quickly to break down the food, leaving more to be STORED as fat! NOT the goal that you are looking for, right? Your body’s metabolism is like a fireplace…you need to keep adding “logs” (FOOD) to the “fire” (METABOLISM) in order to keep the “fire blazing” (“BURNING” CALORIES!!) So, feed your fire.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

5-2-1-0 rule for a healthy lifestyle

5-2-1-0 rule for a Healthy lifestyle

Vacations are soon this is especially for parents, as kids now a days spend most of the time watching TV and snacking fatty foods or just play games on mobile, computers, this will help kids develop healthy habits.

Follow 5-2-1-0 Rule

5 or more servings of fruit and vegetables per day

Fruits and vegetables contain many nutrients that a child’s body needs.Children who eat five or more servings of fruit and vegetables a day are significantly less likely to become overweight or develop obesity than children who eat less than three servings per day.

2 hours of screen time or less per day

Children who watch more than two hours of screen time (TV, computer, video games) per day have double the incidence of obesity when compared to children who watch less than one hour per day. Limit screen time to two hours or less per day and keep children physically active. Children should not be allowed to watch TV before 2 years of age, and there should be no TV in a child’s bedroom, no matter what the child’s age.

1 hour or more of physical activity per day

There is significant improvement in both physical and mental health when children and teenagers obtain their required 60 minutes of physical activity per day. Encourage your child to be active! Have a goal of 60 minutes a day of moderate physical activity such as playing outdoors, swimming, dancing or biking.

0 sugar sweetened beverages per day

An easy way to help is to reduce consumption of sugar-sweetened beverages such as soft drinks, fruit drinks, punches, flavored milks, sports drinks and flavored coffees. Provide your child with plain milk, lemon water, coconut water, buttermilk and water to drink. Give your child fresh fruit instead of juice.

Ready, get set go follow  5-2-1-0 rule for a healthy lifestyle.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

My Session on Nutrition at Pharmalink

My Session on Nutrition at Pharmalink

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Friday, 21 March 2014

Pani Puri Vs Bhel Puri

Pani Puri Vs Bhel Puri

Which is healthier - bhel puri or pani puri?

Many a times my clients ask me "Which is healthier -- bhel puri or pani puri?" so here we bring you the calorie count and nutritional content of these two popular snacks.

Pani Puri1 plate (6 pieces, 475 calories) (12.5 gm fat)

Pani Puri is usually the filling consist of a mixture of boiled and mashed potato, boondi, boiled moong or chana or vatana (ragda), a spicy/ tangy mint chutney and a sweet chutney usually made of tamarind and jaggery.

The puris which are deepfried and so is the boondi, the main contributors to the high fat content of this meal.Also other ingredient like potato is primarily starchy

The only healthy contributors are moong and the chana or ragda which provide some amount of protein,although not really in sufficient quantity to derive these benefits.

The oil that is used for frying the puries may also be the kind that is not too heart-friendly i.e saturated fat.

Most people are surprised to know that Pani Puri can be a source of high fat calories, "Kaise the main ingredient tho theeka pani he hai na" is what generally people feel.

Again you don't feel really satisfied even after eating 2 plates(12-15 pieces)of pani puri right; you generally tend to overeat, and may end up consuming 1,000 calories and still not feel full! 

Bhel Puri1 plate (320 calories, 6 gm fat)    

It usually is made of kurmura or puffed rice, sev, puri, peanuts, channa, some farsan like channa dal and two kinds of chutneys -- spicy and sweet.

The main culprit that contributes to the calories is the farsan, puri and especially the sev that is mixed into the bhel and generously sprinkled as garnishing. 

Important thing to check with these kinds of chat is the sodium content in both these dishes which is quite high.

Some alterations you could make

Indulge into your favourite fast food once in a while without going overboard with the calories.

For Pani Puri, take more of the boiled moong, chana or ragda.

For bhel skip or reduce the sev  and make the bhel with just kurmura and chutneys. Add one or two khakhra to this mix for crispness. Believe me, you won't even notice there is no sev once the chutneys are added.

Try adding boiled or sprouted moong, dalia 

If you don't like these alterations, indulge once in a whileand exercise regularly.

Shilpa Mittal
Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Tuesday, 18 March 2014

Oral Health: Diet Do’s and Don’ts

 Oral Health: Diet Do’s and Don’ts

Food is the fuel that keeps your body fit and functioning, but what you eat can also contribute to better oral health. What you put in your mouth affects both your general health and that of your teeth and gums. In fact, if your nutrition is poor, the first signs often show up in your oral health.

Foods that Can Help Fight Decay

While some foods invite tooth decay, others help combat plaque buildup and help keep teeth and gums healthy. Here are some foods that can help keep your smile sparkling:

Crisp, fiber-rich fruits and vegetables: Foods with fiber — like apples, carrots and celery — not only help stimulate saliva flow, but also helps neutralize acids and enzymes that attack the enamel of your teeth. Thus help in cleaning plaque from teeth and freshen breath. Plus, many contain vitamin C (important for healthy gums and quick healing of wounds) and vitamin A (another key nutrient in building tooth enamel).

Cheese, milk, plain yogurt and other dairy products: The calcium, phosphates and vitamin D in cheese, milk and other dairy products help prevent tooth decay and other problems, they help overcome the demineralization process occurring due to other foods in your diet. Moreover, the calcium in these foods helps protect teeth from acids that cause decay while working to build tooth enamel on the spot.

Sugarless chewing gum: While not technically a food, sugar-free gum can help rinse harmful acid off your teeth after meals and snacks. Look for sugarless gum that contains xylitol, which has been shown to help prevent cavities, most likely by inhibiting the growth of certain oral bacteria.

Green and black teas: Tea contains compounds that interact with plaque and either kill or suppress bacteria, preventing them from growing or producing tooth-attacking acid. This not only helps to prevent cavities, but also reduces inflammation and the chances of developing gum disease. Just remember: don’t add lot of sugar to your tea.

Citrus fruit: Although it is acidic, citrus fruit increases saliva flow. In fact, research shows that oranges, grapefruits and other citrus fruit tend to protect tooth enamel. Because citrus fruit contains a lot of water, it also helps wash away acid-producing bacteria. But don’t suck on them or keep them in your mouth for a long period of time because the acids in these foods can erode tooth enamel.

Fish and flax: Omega-3 fatty acids, such as those found in fish, fish oil and flaxseed, are effective anti-inflammatory nutrients. People who consume diets high in Omega-3s are more resistant to inflammation and infection, and this may also translate to resistance to gum disease.

Water (with fluoride): Water is hands down the best choice for your teeth. In addition to a neutral pH, water helps rinse sugars and acid from the mouth. And if the water is fluoridated that’s even better! Fluoride, a naturally occurring mineral helps to re-mineralize tooth surfaces and prevents cavities from continuing to form.

Foods to Avoid for oral health

You may already have heard that eating sugars and candies aren’t good for your teeth, but here’s the latest on foods to avoid — and some of them may surprise you:

Sugary candies and sweets: If you eat sweets, go for those that clear out of your mouth quickly. Candies are loaded with sugar, which increases acid levels from bacteria in the mouth. Sticky and gummy candies pose the biggest threat, since they adhere to teeth, making it hard for saliva to wash them away.So thumbs down for lollipops, caramels, and cough drops that contain refined sugar.

Starchy, refined carbohydrates: Foods such as chips, bread, pasta or crackers can be as harmful to the teeth as candy for instance, can get trapped between your teeth and bacteria feed on sugar from these starches. And the more refined or cooked a starch, the more likely it is to raise acid levels in the mouth. (Raw starches in vegetables tend not to endanger tooth enamel as much.)

Carbonated soft drinks and sports drinks: Not only does regular soda contain a high amount of sugar, both regular and diet sodas also contain phosphorous and carbonation, which wear away the enamel on your teeth, causing them to become stained and brown. Many energy drinks, bottled iced teas and lemonades also contain high amounts of sugar and may contain acids that wear away tooth enamel. If you regularly consume soda, use a straw to minimize contact with your teeth. Similarly avoid alcohol as it causes dehydration, drys mouth faster.

Sugary breakfast cereals: Avoid foods that contain a mixture of sugar and starch, such as ready-to-eat breakfast cereal, pastries and many processed foods. The combination of sugar and starch — which turns into sugar — is more likely to get stuck in plaque between teeth.

So the best advice to prevent cavities and maintain your beautiful smile is to reach for a food that’s less likely to cause tooth decay, and be sure to brush and floss regularly.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

World Oral Health Day (WOHD) is celebrated every year on 20 March

World Oral Health Day

World Oral Health Day (WOHD) is celebrated every year on 20 March. The theme is “World Oral Health Day 2014, Celebrating healthy smiles”- because having a healthy mouth is cause for celebration! highlighting the enjoyable things we can do when we have a healthy mouth and a healthy smile: Eat, laugh, kiss, brush, whistle, rinse, chew… for a healthy mouth!

Quick global facts on oral healthcare and diseases
90% of the world’s population will suffer from oral disease in their lifetime, ranging from caries, periodontal diseases and tooth decay to oral cancer.
Only 60% of the world’s population enjoys access to oral healthcare.
60%-90% of school children worldwide have dental caries.
Toothache is the number one reason for absenteeism from schools in many countries.
Although the burden of oral diseases is decreasing in developed countries, gum complications are becoming more common, especially in older people. Major risk factors such as tobacco and alcohol use and a diet high in fat, salt and sugar contribute to a range of chronic diseases including oral disease.
The first line of oral health care is with the individual through prevention, especially twice-brushing daily with a fluoride toothpaste and regular check-ups.
Four Things You Should Know about Your Mouth

  1. The mouth already contains the bacteria that cause tooth decay, but the bacteria can only cause damage after sticking to plaque that accumulates between brushings or on poorly maintained teeth.
  2. The acids produced by bacteria slowly eat through the hard enamel layer of teeth and enter the softer dentin beneath where decay rapidly spreads.
  3. When you consume foods and beverages high in sugar and carbohydrates, you’re not only feeding yourself — you’re also feeding the plaque that can cause problems in your mouth.
  4. Your saliva helps counteract tooth decay by washing away food particles, cleaning your mouth and neutralizing the acids attacking your teeth. A healthy diet can also contribute to a healthy smile.
 source :-

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Sunday, 16 March 2014

Holi wishes

 Wish you a very happy holi
Drench yourself in vibrant colours and sweet moments

Enjoy the colourful festival of holi

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Thursday, 13 March 2014

Steps for maintaining a Healthy Kidney

 Steps for maintaining a Healthy Kidney
Kidney performs the central role in a human body. It is as important as Heart or Lungs. Many organs of the body are dependent on Kidney to function healthily. Kidney removes toxic waste and excessive fluid from blood. 

Primary risk for Kidney disease includes factors like High Diabetes, High Blood Pressure, Family History, Heart Disease etc. Obesity; Autoimmune Diseases; Urinary Tract Infections and Systemic Infections are the secondary risks. 

Kidney damage occurs in stages and in most of the cases, body does not show any kind of symptom till Kidney is damaged up to 90%.

Steps for maintaining a Healthy Kidney

  1. Keep a control on the Blood Pressure and take every preventive measures against its increased level
  2. For people suffering from Diabetes, have a control on your Glucose Level
  3. Keep the cholesterol level in the appropriate range
  4. If on medications, take the prescriptions on time
  5. If you have a high salt intake, cut-off the intake and aim for less than 1,500 milligram sodium per day.
  6.  Maintain a healthy fluid intake
  7. Eat healthily and keep your weight in check.
  8. Have a limit on your alcohol intake
  9. Exercise should be a compulsory part of daily routine
  10. For those who are overweight; need to work on reducing the weight
  11. Smokers need to quit it slowly and gradually as smoking would led to serious Kidney damages
  12. Do not take over-the-counter pills on a regular basis.
  13. Check your kidney function if you have one or more of the ‘high risk’ factors consult your doctor

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

World Kidney Day - start the day with a glass of water

 World Kidney Day - start the day with a glass of water

On March 13th this year, all are invited to celebrate World Kidney Day by starting their day with a glass of water.

International Federation of Kidney Foundations (IFKF) would like to have as many people as possible around the world drinking a glass of water to think about their kidneys on this very special day.

Why a glass of water? Because kidneys don’t function without water. Drinking water can help keep kidneys healthy, although it will not cure kidney disease. The glass of water is a conversation starter to talk about how to prevent kidney disease. We rely on you to spread the word amongst the whole kidney community, your friends, colleagues and relatives about its twitter initiative calling us to "Start the day with a glass of water".

In 2014, World Kidney Day (WKD) will focus on Chronic Kidney Disease (CKD) and aging. With its campaign "Kidneys age, just like you" help spread the word.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Wednesday, 12 March 2014

World Kidney Day 2014

  World Kidney Day

Celebrated on the second Thursday in March, the mission of World Kidney Day is to raise awareness of the importance of our kidneys to our overall health and to reduce the frequency and impact of kidney disease and its associated health problems worldwide.
This year’s theme is Chronic Kidney Disease (CKD) and aging – Kidneys age, just like you, take care of them.

They are also propogatting everyone to start the day with a glass of water.

We hope to raise awareness about the same so here are a few interesting facts about kidney.They're not just your body's cleanup crew.Without them we’d be swimming in our own waste.

We’re born with a pair, yet we can manage with just one. That’s why you can donate a kidney and remain alive and well.

1. The kidneys have a higher blood flow than even the brain, liver or heart. 

2. The kidneys reabsorb and redistribute 99% of the blood volume and only 0.1% of the blood filtered becomes urine.

3.Healthy kidneys work 24hrs a day/7 days a week to clean the blood.

4.Kidneys will continue performing until they have lost 75-80% of their function.

5.Kidneys represent only 0.5% of total body’s weight.

6.The kidneys of a newborn baby are about 3X larger in proportion to body weight as in the adult. 

7. Kidney stones are an accumulation of mineral salts and mostly combined with calcium which can lodge anywhere along the course of the urinary tract. 

8. Refined carbohydrates and sugar will stimulate the pancreas to release insulin. This causes extra calcium to be excreted in the urine. . . alas, kidney stones. 

9. Kidney Beans(Rajma), true to their name are kidney shaped. They provide nutrients that are helpful to the human kidneys. 

10.Each kidney contains 1 million individual filters. They filter an average of around 1.3 liters (2.2 pints) of blood per minute, and expel up to 1.4 liters (2.5 pints) a day of urine.


Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Friday, 7 March 2014

Women's day special - Nutri essentials for women (slideshare)

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Tuesday, 4 March 2014

Don’t Break the Habit

 Don’t Break the Habit

Don’t Break the Habit ! The easiest way to keep things going is simply not to stop. Avoid long breaks in exercising or rebuilding the habit will take some effort. Even people who consistently stick to an effective health and fitness routine can sometimes fall out of the exercise habit from time to time. Getting back on track can be challenging so, don’t drop it at the first sign of trouble.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Monday, 3 March 2014

How to cope with exam fever

Mrs Shilpa Mittal Nutritionist and Diet Consultant Founder Shilpsnutrilife - Diet and lifestylemakeover

Healthy lifestyle

 Healthy lifestyle

Put your mobile down for a while and its time to get mobile....jump start the first day of the week on a healthy note.
Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover

Healthy eating

 Healthy eating

One bad meal won't make you fat just like one healthy meal won't make you is a conscious effort of healthy eating and lifestyle so that you don't go off it.

Mrs Shilpa Mittal
Nutritionist and Diet Consultant
Founder Shilpsnutrilife - Diet and lifestylemakeover