Food n Wellness

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Food n Wellness

Expert consultation in nutrition and wellness by Singapore Nutrition and Dietetic Association (SNDA) Meenu Agarwal is the founder of Food 'n' Wellness.

Food 'n' Wellness is a nutrition consultation business based in Singapore, providing expert advice in health and well being. We expertise in one-on-one consultations, weight management, dietary consultancy for specific medical conditions ( Diabetes,hypothyroidism,acidity etc ) & healthy eating plans. She holds a Masters degree in Nutrition and Dietetics. She is a registered member of the Singapore Nutrition and Dietetic Association (SNDA). She loves constantly experimenting to develop new recipes with healthy, wholesome and nutritious ingredients. Meenu is a lifelong vegetarian and has always had a keen interest in health and well being. She is a firm believer in finding the right balance and tailor makes every nutrition plan to cater for every clients specific nutritional needs.

29/12/2025

Late-night sugar cravings aren’t random.

In many cases, they’re linked to fluctuating blood sugar levels, long gaps between meals, high refined carb intake, poor sleep, or chronic stress. When glucose regulation is off, the body naturally looks for quick energy often in the form of sweets.

Cinnamon water is commonly used as a supportive habit because it may help improve insulin sensitivity and reduce post-meal sugar spikes when paired with an overall balanced diet. Over time, this can help calm frequent cravings rather than fighting them with willpower alone.

The key is consistency and context, no single drink works in isolation.
Balanced meals, adequate protein, fibre, sleep, and mindful routines all work together for better sugar regulation 🌿

This keeps it professional, educational, and audience-focused, without sounding personal or client-directed.

25/12/2025

Your hair tells the story of your health. While genetics play a role, research shows nutrition significantly influences when and how quickly greying occurs. Focus on copper, zinc, B12, and biotin-rich foods, and manage lifestyle factors within your control.

Remember: you can’t change your genes, but you can change how you nourish your body.

🔁 Share with someone who needs to see this!
💬 What’s your go-to hair-healthy food?

24/12/2025

❄️ Skipping fruits in winter? That could be a big mistake.

Fruits don’t cause cold — cold fruits do.
Having fruits straight from the fridge can slow digestion, worsen bloating, and create discomfort, especially in winter when digestion is already sluggish.

✅ The solution is simple:
• Avoid fruits at lower temperatures
• Let them come to room temperature
• Eat them at the right time (mid-morning or early evening)
• Choose fruits that suit your gut

Skipping fruits can lead to poor immunity, constipation, acidity, and cravings — all things we want to avoid in winter.

🍎 Fruits aren’t the problem. Timing, temperature & combinations are.

👉 Save this post for winter wellness
👉 Share with someone who avoids fruits in cold weather

winterwellness digestivehealth balancednutrition

20/12/2025

You may not feel thirsty in winter, but your body still needs hydration.

Cold weather suppresses the thirst signal, which often leads to unintentional dehydration. Add indoor heating, warm clothing, less sweating, and suddenly water intake drops without us realizing it.

Why winter hydration matters 👇
• Supports digestion and gut health
• Prevents headaches, fatigue and dryness
• Helps maintain skin and lip health
• Supports immunity and circulation
• Keeps joints and muscles comfortable

Hydration doesn’t mean only cold water.
In winters, it can look like:
• Warm water sips through the day
• Herbal teas or infused water
• Soups and dals
• Seasonal fruits and vegetables with high water content

You don’t need to overdo it.
Just stay consistent and drink mindfully even when you’re not thirsty.

If your skin feels dry, energy feels low, or digestion feels off this winter, start by checking your water intake 💧❄️

Save this post as a gentle reminder to hydrate this winter.

15/12/2025

MYTH BUSTED 🚫⏰
Eating at a certain time does NOT automatically make you gain weight.

✨ The truth:
Weight gain is influenced by
✔️ Total daily calories
✔️ Food quality & choices
✔️ Portion sizes
✔️ How well you listen to hunger & fullness cues

—not the clock on the wall.

Late dinners don’t cause weight gain by default. It’s what (and how much) you eat consistently over time that matters most.

💡 Focus on balanced meals, mindful eating, and sustainable habits, instead of stressing about meal timings.

📌 Save this for later
🔁 Share to bust the myth
💬 Tell us: Do you still worry about eating late?

10/12/2025

There’s something about a warm cup of tea in winter it feels like comfort, healing, and immunity wrapped together.
On days when the weather feels heavy, the throat feels scratchy, or the body needs a little extra support, a simple homemade brew can do wonders. 🍵❄️

This soothing mix brings together ingredients that help calm inflammation, support immunity, ease congestion, and give you that gentle warmth we all crave in the colder months.

A few benefits:
🌿 Helps soothe a sore throat
🔥 Reduces congestion and supports easier breathing
💛 Boosts immunity naturally
✨ Keeps the body warm and relaxed
😌 Calms the system and reduces that “flu-ish” feeling

Ingredients:
• 1 cup water
• 1 small piece of crushed ginger
• 3-4 tulsi (holy basil) leaves
• ½ tsp turmeric
• 3-4 crushed black peppercorns
• 1 small piece of cinnamon (optional)
• 1 tsp honey (add only once warm)
• A squeeze of lemon (optional-avoid if throat is very sore)

Method:
1. Bring water to a boil and add ginger, tulsi, black pepper, and cinnamon.
2. Let it simmer for 3-4 minutes so all the herbs release their benefits.
3. Switch off the flame and stir in the turmeric.
4. Strain into a cup.
5. Add honey once warm, and lemon if your throat allows.
6. Sip slowly and let the warmth do its work.

Sometimes healing doesn’t need to be complicated just intentional.
Save this for the next time winter catches up with you. 🤍🍵

09/12/2025

Beat the winter chills with the simplest superfood immunity booster! ❄️💚

This Amla–Ginger Immunity Shot is loaded with Vitamin C, antioxidants, and natural anti-inflammatory benefits — perfect for preventing colds, boosting energy, and supporting gut health.

Why this works:
🌿 Amla: High in Vitamin C for stronger immunity
🔥 Ginger: Improves digestion
✨ Turmeric + pepper: Reduces inflammation+ Enhances absorption

How to Use:
Drink 30–40 ml in the morning for daily winter protection.
(For kids above 1 year: add a tiny drop of honey — optional)

Save this winter superfood recipe & share it with someone who needs an immunity boost! 💛❄️

02/12/2025

✨ THE IDEAL POSTPARTUM PLATE FOR A BREASTFEEDING MOM ✨
Your body is doing something incredible — nourishing a whole human.
But that also means your nutrition matters more than ever.

Here’s what a balanced postpartum + lactation-friendly plate should look like 👇💛

🍗 1. High-Quality Protein (25–30%)
Protein supports healing, hormone balance, and breast milk production.
Include: eggs, chicken, fish, paneer, tofu, lentils, curd, soaked nuts & seeds.
➡️ Aim for 2 servings of protein with every meal.

🍚 2. Complex Carbs (25–30%)
Carbs help keep milk supply steady and give you steady energy.
Choose: oats, millets, rice, whole wheat roti, barley (jau), quinoa, sweet potato.
➡️ Avoid skipping meals — it can drop supply.

🥑 3. Healthy Fats (15–20%)
Essential for hormone health + baby’s brain development.
Include: ghee, avocado, nuts, seeds, olive oil, coconut.
➡️ Add a small fat source to every meal.

🥦 4. Fiber-Rich Vegetables (25–30%)
You need fiber to prevent postpartum constipation and support gut health.
Include: spinach, beetroot, carrots, lauki, tinda, pumpkin, okra, salads.
➡️ Cooked veggies are gentler on digestion initially.

🍼 5. Hydration (Non-negotiable)
Breastfeeding increases fluid needs.
Include: water, coconut water, soups, barley water, fennel water.
➡️ 8–10 glasses/day + sip during feeds.

🌸 6. Micronutrients That Matter Most

Iron: spinach, beetroot, rajma, eggs

Calcium: curd, ragi, sesame seeds

Omega-3: walnuts, flax, chia, fish

B vitamins: whole grains, eggs, legumes

🍽️ What a Sample Ideal Plate Looks Like:
✔️ 1 roti or small rice portion
✔️ 1 bowl dal / tofu / paneer / eggs / chicken
✔️ 1 bowl cooked veggies
✔️ 1 tsp ghee
✔️ Optional: small salad
✔️ Hydration on the side

💛 Remember:
A well-fed mom = better recovery, better mood, and better milk supply.
There’s no “perfect” — just nourishment, consistency, and care.

Save this for later & share it with a new mom who needs support 🫶🌼✨

29/11/2025

Could something as simple as dates support an easier labour? 🤰✨

Research suggests that eating 6 dates a day from 36 weeks may help your body naturally prepare for birth better cervical dilation, higher chances of spontaneous labour, fewer interventions, and even a shorter first stage of labour.
Of course, every pregnancy is unique, and dates aren’t a magic wand but they may give your body a gentle nudge in the right direction.

Important: Always check with your doctor or Nutrition coach, especially if you have gestational diabetes. 💛

Address

3003, Silver Tower , Marasi Drive, Business Bay
Dubai

Website

https://www.foodnwellness.com/

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