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.

07/10/2025

Fuel your week the smart way! ✨
Meal prep saves time, reduces stress, and keeps you eating healthy all week long. Swipe through for our top 5 tips to master meal prep magic! 🥗🍲🥕

06/10/2025

Millets like- Bajra, jowar, ragi, sama, kuttu — traditional, gluten-free, fibre-rich, and packed with iron, magnesium & protein.
✅ Benefits:
• Balance blood sugar
• Relieve constipation
• Aid weight control
• Great for gluten sensitivity
⚠️ Caution:
• Thyroid issues → limit bajra/jowar
• IBS/weak gut → may cause bloating
• Always soak/cook well
💡 Smart tip:
Rotate grains, don’t replace all. Start with 2–3 millet meals weekly.
Takeaway:
Millets are nutritious, but not for everyone. Use wisely, not blindly!

04/10/2025

Happy World Vegetarian Day! 🌍🌱

Navigating a vegetarian diet and ensuring you meet your daily protein needs is key to maintaining energy, muscle health, and overall vitality. The best part? You can achieve this entirely through wholesome, delicious, and familiar foods.

To help you build balanced, protein-packed plates, here’s a simple guide to top vegetarian protein sources and easy Indian meal ideas designed to fuel your day.

🥘 How to Build a Balanced Indian Thali for ~30g Protein

Create your plate using this simple formula:

1. The Protein Base (25% of your plate)
Choose one primary source:

100g Paneer/Tofu/Seitan (~20-25 g protein)

1 cup cooked Lentils (Dal) (~9g protein)

50g Soya Chunks (dry, cooked) (~26g protein)

200g Greek Yogurt (Hung Curd) (~20g protein)

2. The Supporting Act (Add for a complete amino acid profile & extra protein)

1 cup cooked Chickpeas (Chole) (~9g protein)

30g Peanuts or Almonds (~7-8g protein)

2 tbsp H**p or Pumpkin Seeds (~5g protein)

3. The Fiber & Volume (50% of your plate)

Load up on non-starchy vegetables: Spinach, Bhindi, Lauki, Cabbage, Carrots, etc.

4. The Energy (25% of your plate)

1-2 Whole Wheat Rotis or 1 cup cooked Brown Rice/Quinoa

Sample Indian Meal Combinations (~30g Protein)

Classic Comfort: 1 cup Dal + 1 cup Greek yogurt (150g approx) + 1 roti + vegetable sabzi

Paneer Power: 100g Grilled Paneer topped with H**p seeds (1 tbsp) and Greek yogurt dressing (2 tbsp)+ 1 cup mixed vegetable sabzi + 1 roti

Soya Satisfaction: 50g Soya Chunk curry + 1 cup chickpeas salad + ½ cup rice

Remember to stay hydrated, enjoy a variety of foods, and listen to your body. A well-planned vegetarian diet is not just sustainable but incredibly powerful for your health.

What’s your favorite way to include protein in your vegetarian meals? Share your tips below! 👇

03/10/2025

Another Success story of Foodnwellness family 🔥

27/09/2025

Pump Up Your Heart Health! ❤️‍🔥 A strong heart reduces cardiovascular disease risk, manages cholesterol, and boosts your energy—perfect for powering through Navratri nights! 💃

Read through for 6 science-backed exercises to keep your ticker in top shape 👉

➡️ Running
Lace up! 30 mins, 3-5x/week.
✅ Boosts HDL (good cholesterol).
📊 Cuts heart disease risk by 30% (JACC, 2019).

➡️ Jumping Rope
Skip for 10-15 mins daily.
✅ Burns ~400 cal/hour & improves blood pressure.
📊 Enhances endurance (Circulation, 2020).

➡️ Swimming
Dive in! 20-30 mins, 3x/week.
✅ Lowers resting heart rate & inflammation.
📊 Great for all ages (European Heart J, 2021).

➡️ Yoga
Flow for 30 mins with poses like Cobra or Bridge.
✅ Reduces stress & improves heart function.
📊 A holistic boost (J of Integrative Medicine, 2022).

➡️ Tai Chi
Practice for 20 mins, 3x/week.
✅ Lowers BP & improves heart rhythm.
📊 Gentle & effective (Journal of Cardiology, 2020).

➡️ Push-Ups
2-3 sets of 10-15 daily.
✅ Builds strength & predicts lower heart risk.
📊 Modify on knees as needed (JAMA, 2019).

➡️ Pro Tips
🎯 Aim for 150 mins of moderate exercise weekly (WHO).
🥑 Pair with a heart-friendly, anti-inflammatory diet.
💓 Monitor your heart rate during workouts.

What’s your favorite way to move for your heart? Let me know in the comments! 👇

19/09/2025

Navratri 2025: Fast Smart, Stay Vibrant! ✨

As a certified dietitian, I’m so excited to help you make your Navratri fast a nourishing, energizing, and spiritually uplifting experience! 🙏

Here are my 5 evidence-based tips to fast mindfully and feel your best:

1. 💧 Hydrate Consistently
Dehydration is the #1 fasting pitfall! Start your day with warm lemon water + a pinch of pink salt to kickstart digestion. Sip on 8-10 glasses of water throughout the day. Coconut water & buttermilk are amazing for a natural electrolyte boost!

2. 🌱 Choose Sattvic Foods
Embrace light, fasting-friendly staples like:
→ Buckwheat (Kuttu)
→ Samak Rice
→ Sabudana
→ Singhara Flour
Pair them with veggies like pumpkin or sweet potato for fiber and nutrients. These foods are easy on your gut and align perfectly with the cleansing spirit of Navratri.

3. ⚖️ Balance Your Macros
Don’t just eat plain carbs! Combine them in every meal with:
→ Carbs: Sabudana, Kuttu
→ Protein: Curd, Paneer, Peanuts
→ Healthy Fats: Nuts, Ghee
This powerful combo prevents energy crashes, keeps you full for longer, and supports muscle maintenance.

4. 🚫 Avoid Fried & Sugary Traps
I’m looking at you, pakoras and halwas! 🙈 Deep-fried snacks and sugary sweets cause bloating and lethargy. Instead, try roasting, steaming, or lightly sautéing your meals. Use natural sweeteners like jaggery sparingly for desserts.

5. ⏱️ Eat Small, Frequent Meals
Space out 3-4 mini meals or snacks every 2-3 hours. This is the secret to maintaining steady energy and avoiding intense hunger pangs. Think: fruits, roasted makhana, or a small kuttu cheela with curd.

👩⚕️ Pro Tip: Always listen to your body! If you feel dizzy or weak, break your fast gently with a balanced snack. Fasting should uplift you, not drain you.
Please note: If you have diabetes or any other health condition, always consult your doctor before fasting to create a safe and personalized plan.

SWIPE LEFT ➡️ for a quick visual guide to your perfect Navratri plate!

18/09/2025

Gut health starts with smart snacking!
🌸 Dried prunes are packed with fibre and sorbitol, giving your digestive system the support it needs while keeping things moving smoothly.
🌸 A natural way to improve bowel movements, prunes are a must-have for a happy, healthy gut.

12/09/2025

Notice 2 or more of these?
✅ Get tested: Fasting glucose, HbA1c
✅ Improve diet & lifestyle
✅ Seek professional guidance

Connect with the Dietitians team at Foodnwellness who can help you with meal planning & prevention strategies.

11/09/2025

Real changes. Real results. 🌟
Our Client managed to bring her sugar levels under control with simple, consistent lifestyle changes, no crash diets, no extreme restrictions.
💙 Proof that small steps lead to big health wins.

20/02/2025

🥄Crunch your way to better health! Thanks to its low glycaemic index, roasted chana is the snack that works hard to keep you going.

✅ Perfect for anyone looking to manage blood sugar without sacrificing taste.

What’s your favourite time to snack on roasted chana?

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3003, Silver Tower , Marasi Drive, Business Bay
Dubai

Website

https://www.foodnwellness.com/

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