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Dietitian Nida Mehmood

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Dietitian Nida Mehmood

Tips for healthy lifestyle

03/08/2025

🥗 Power-Packed Black chickpeas Salad!
A vibrant mix of flavor and nutrition! 💪🌿
✨ Health Benefits:
✅ High in Protein: Chickpeas fuel your muscles & keep you full longer
✅ Rich in Fiber: Supports digestion & gut health
✅ Loaded with Antioxidants: Tomatoes, onions & herbs help fight inflammation
✅ Vitamin Boost: Cucumber & lemon keep you hydrated & glowing
✅ Low in Fat: A clean snack or light meal!

💡 Perfect for weight loss, energy, and immunity!

01/08/2025

🥤 Tropicana Trio: Orange, Carrot & Lime 🍊🥕🍋
One glass, three powerful ingredients = a vitamin-packed boost your body loves.
🍊 Orange – Loaded with Vitamin C, folate, and potassium to support your immune system, skin health, and energy levels.
🥕 Carrot – Rich in beta-carotene (Vitamin A) for vision, skin glow, and antioxidants that fight aging.
🍋 Lime – A zesty source of Vitamin C and detoxifying compounds for digestion and immune defense.

🔗 Together, they:
✅ Boost immunity
✅ Enhance skin clarity & collagen production
✅ Improve eye and heart health
✅ Support digestion and detox
✅ Provide natural hydration and energy

🌿 Clean, vibrant, and made for wellness in every sip. Drink with purpose.

31/07/2025

🌿 Fruit Power Trio! 🫐🍈🖤
Fuel your day with this antioxidant-rich plate:

🍈 Honeydew Melon
• Great source of Vitamin C, Vitamin B6, and folate
• Hydrating (high water content)
• Helps with skin health, electrolyte balance & energy metabolism.
•Digestive Health: The fiber and high water content in honeydew melon can promote healthy digestion and regularity, helping to prevent constipation.
•Skin Health: Honeydew melon is a good source of Vitamin C, an antioxidant that can help protect skin from damage and promote collagen production.

🖤 Blackberries
• High in Vitamin C, Vitamin K, and manganese.
• Supports immune function, bone health & skin repair.
• Rich in fiber & antioxidants. (especially anthocyanins)
• Potassium: Helps regulate blood pressure and fluid balance.
• Magnesium: Involved in muscle and nerve function, blood sugar control, and blood pressure regulation.

🫐 Blueberries
• Loaded with Vitamin C, Vitamin K, and B6.
• Boosts brain health, Eye Health, supports heart & immune system.
• Anti-inflammatory + promotes healthy aging.

✨A vibrant, vitamin-packed plate that supports your mind, body, and glow.

30/07/2025

🥭 Mango Shake Magic! 🥤
Not just delicious — it’s nutritious too!
Here’s why you should sip on this golden goodness.

✨ Vitamin C – Boosts immunity & collagen production
✨ Vitamin A – Supports eye health & glowing skin
✨ Vitamin E – Powerful antioxidant for skin repair
✨ Vitamin B6 – Enhances brain function & mood
✨ Folate (B9) – Essential for cell regeneration
✨ Potassium – Regulates blood pressure & muscle function

💛 Plus: Natural sugars for instant energy & fiber for smooth digestion!

09/06/2025

🍓🫐🍑 Berries & Plum Boost – Especially for the Ladies!
Fuel your body and support your feminine health with this powerful trio:

✨ Strawberries – Rich in Vitamin C and antioxidants that support healthy skin, collagen production, and iron absorption—vital for menstruating women.

🧠 Blueberries – Brain-boosting and anti-inflammatory, they help with hormone balance, reduce PMS symptoms, and support urinary tract health.

🍑 Plums – High in fiber for better digestion and gentle on your gut. Plus, they contain phytoestrogens that may support hormonal balance during cycles and menopause.

Colorful, fresh, and full of benefits – your body will thank you! 🌈💪

05/06/2025

🥗 Eat the Rainbow! 🌈

This colorful plate (veggie platter) is not just a treat for the eyes—it's packed with powerful health benefits too!
🥒 Cucumber – Hydrating and rich in antioxidants, great for your skin and digestion.
🍋 Lemon – Boosts immunity, aids in digestion, and helps detox the body.
🧅 Onion – Loaded with antioxidants and supports heart health.
🥬 Cabbage – High in fiber and vitamin K, great for digestion and bone health.
🍅 Tomato – A great source of lycopene, which supports heart health and glowing skin.
🥕 Carrot – Rich in beta-carotene for healthy vision and a strong immune system.

Fresh, crunchy, and bursting with nutrients—nature’s multivitamin on a plate! 💚

04/06/2025

Avocados 🥑 are rich in healthy oils and packed with nutrients and beneficial plant compounds. Eating them regularly can boost your immune system and help protect your body from oxidative stress.
🔑 Key Nutrients:
▪️Fiber
▪️Vitamins: C, E, K, and folate
▪️Minerals: Potassium
▪️Healthy Fats: Primarily monounsaturated fatty acids
▪️Antioxidants: Lutein and zeaxanthin

✅️Specific Health Benefits:
❤️ Heart Health:
Monounsaturated fats help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, reducing cardiovascular risk.

💩 Digestive Health:
High fiber content promotes regular bowel movements and prevents constipation.

👁️ Eye Health:
Rich in lutein and zeaxanthin, which support vision and may protect against age-related macular degeneration and cataracts.

⚖️ Weight Management:
Despite being calorie-dense, avocados promote satiety due to their fiber and healthy fats, potentially aiding in weight control.

🌿 Other Benefits:
▪️Folate: Crucial for fetal development during pregnancy
▪️Potassium: Helps regulate blood pressure
▪️Skin & Brain: Supports skin vitality and cognitive function.

03/06/2025

Both fruits are not only delicious and colorful but also packed with health benefits.
🔴Pomegranate: A Superfruit with Powerful Benefits 🍷❤️

🫀Heart Health
▪️Protects against cholesterol oxidation
▪️May lower blood pressure
▪️Supports healthy cholesterol levels (↑ HDL, ↓ LDL)

🎯Cancer Protection
▪️Rich in antioxidants & anti-inflammatory compounds
▪️Reduced risk of prostate, breast & colon cancers

🏋️‍♂️Exercise & Recovery
▪️Boosts endurance
▪️Reduces muscle soreness & inflammation after workouts

🧠Brain & Memory Support
▪️May enhance memory
▪️Protects brain cells, supporting cognitive function

🌿Other Perks
▪️Supports bone strength
▪️Promotes urinary & digestive health
▪️Natural antimicrobial properties for oral health.

🍊✨Oranges are loaded with vitamin C, antioxidants, and fiber, offering a wide range of health benefits:

🔸 Immune Boost – High vitamin C helps defend against illness.
🔸 Heart Health – Potassium and fiber support healthy cholesterol & blood pressure.
🔸 Digestive Support – Fiber keeps your gut moving and healthy.
🔸 Glowing Skin – Vitamin C boosts collagen, reducing wrinkles.
🔸 Eye Protection – Supports eye vessel health and may reduce macular degeneration risk.
🔸 Weight Friendly – Low-calorie and filling thanks to fiber.
🔸 Cancer Defense – Antioxidants may help fight cell damage
🔸 Better Iron Absorption – Vitamin C aids iron uptake, preventing anemia
🔸 Pregnancy Support – Folate is vital for fetal development
🔸 Fights Inflammation – Flavonoids help calm inflammation naturally

10/05/2024

Matar pulao with Keema cutlets.

A portion of carbs, protein, healthy fats, vitamins, and minerals.
It's a lean source of protein, which can help you feel full and maintain muscle mass while losing weight.

20/04/2024

Grilled chicken breast

The nutrients in chicken breast can help with,
-Muscle mass
-Bone health
-Appetite control
-Even mood
-Maintain healthy weight
-Low Fat
-Lean protein, for muscle growth & repair

17/04/2024

Add raw veggie salad with your every meal.

-It helps in digestion
-Boosts immunity
-Antioxidant
-Anti inflammatory
-Lower cholesterol
-Lower risk of heart diseases
-Improves vision
-Lower cancer risk
-Boost brain health
-Regulate blood pressure
-Better skin
-Detoxification

15/04/2024

Lachydar paratha

Add desi ghee, as it is beneficial for underweight children and pregnant women.
🚫Avoid Obese, Heart, liver and high cholesterol patients.

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