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jayshree.nutrilife

Sr. Consultant Dietician & Lifestyle Counselor, Certified Diabetic Educator, Certified beauty expert

10/09/2025

Day -3 Top vitamins for men along with their best food sources-

Vitamin B12 – Energy & Brain Function
Sources: Salmon, tuna, beef, eggs, dairy, fortified cereals.

2. Vitamin D – Bone & Immune Health
Sources: Sunlight, fatty fish (salmon, mackerel, sardines), egg yolks, fortified milk.

3. Vitamin C – Immune Support & Antioxidant.
Sources: Oranges, strawberries, bell peppers, broccoli, kiwi.

4. Vitamin E – Skin & Heart Health
Sources: Almonds, sunflower seeds, spinach, peanuts, avocados.

5. Zinc – Testosterone & Fertility
Sources: Oysters, beef, pumpkin seeds, chickpeas, cashews.

6. Magnesium – Muscle & Nerve Function
Sources: Spinach, almonds, black beans, whole grains, dark chocolate.

7. Omega-3 Fatty Acids (not a vitamin, but essential) – Heart & Brain Health
Sources: Salmon, sardines, walnuts, chia seeds, flaxseeds.

Lifestyle Habits
Exercise regularly → aim for a mix of strength training, cardio, and flexibility.
Get quality sleep → 7-8 hours helps hormone balance, muscle repair, and mental focus.
Stay hydrated → water supports metabolism, energy, and skin health.
Limit alcohol & processed foods → reduces inflammation and supports long-term wellness.
Manage stress → meditation, deep breathing, or hobbies can lower cortisol.
Mental health check-ins → don’t overlook emotional well-being; connect with friends or seek professional help if needed.

Routine check-ups → annual physicals, blood work, prostate checks (after 40–50).

09/09/2025

Nutrition for children is one of the most important foundations for healthy growth, development, learning, and long-term well-being. Children have unique nutritional needs because they are growing rapidly in height, weight, and cognitive function.

Key Principles of Nutrition for Children
Balanced Diet:
✅Children need a balance of carbohydrates, proteins, fats, vitamins, minerals, and water.
✅Variety is important — no single food provides all nutrients.
✅Energy Needs - Children require more calories per body weight than adults because of growth and activity.
The exact needs vary by age, s*x, and activity level.
✅Nutrient-Dense Foods
Focus on whole foods like fruits, vegetables, whole grains, lean proteins, dairy, nuts, and seeds.
✅Limit ultra-processed foods high in sugar, salt, and unhealthy fats.

Essential Nutrients for Children:
✅Carbohydrates (rice, bread, potatoes, fruits, vegetables) → main energy source.
✅Protein (eggs, beans, fish, chicken, dairy, soy) → growth, muscle, and tissue repair.
✅Healthy fats (avocado, olive oil, nuts, fatty fish) → brain development.
✅Calcium & Vitamin D (milk, yogurt, cheese, fortified foods, sunlight) → strong bones and teeth.
✅Iron (lean meat, beans, spinach, fortified cereals) → prevents anemia, supports brain development.
✅Vitamins & Minerals (fruits, vegetables, nuts, whole grains) → immunity, metabolism, growth.
✅Water → hydration is essential; avoid sugary drinks.

Practical Tips for Parents:
✅Offer variety: Encourage different colors and textures in meals.
✅Regular meal schedule: 3 main meals + 1–2 healthy snacks.
✅Portion control: Adjust servings according to age and appetite.
✅Limit sugar & salt: Keep sweets, sodas, and salty snacks occasional.
✅Encourage family meals: Kids eat better and learn habits when they see adults modeling them.
✅Positive environment: Avoid forcing food; encourage trying new things.

A healthy eating pattern in childhood reduces the risk of obesity, diabetes, heart disease, and nutrient deficiencies later in life.

Age specific focus you can read in comment section

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08/09/2025

Day 1 - National Nutrition week Series:

Top vitamins for women health!

Essential Vitamins for Women
✅Iron – Boosts energy & prevents anemia
Sources: Lean red meat, beans, spinach, pumpkin seeds
✅Calcium – Builds strong bones & teeth
Sources: Dairy, fortified plant milk, tofu, broccoli
✅Vitamin D – Helps absorb calcium & supports mood
Sources: Salmon, sardines, egg yolks, mushrooms
✅Folate (B9) – Vital for cell growth & pregnancy health
Sources: Leafy greens, avocados, citrus fruits, beans.

Key Nutrients for Women
✅Vitamin B12 – Supports energy & brain function
Sources: Fish, poultry, dairy, fortified cereals
✅Magnesium – Helps with stress, PMS & muscle function
Sources: Dark chocolate, nuts, whole grains, leafy greens
✅Omega-3 Fatty Acids – Protect heart & hormones
Sources: Salmon, chia seeds, flaxseeds, walnuts
✅Vitamin C & E – Boost immunity & skin health
Sources: Oranges, bell peppers, kiwi, almonds, sunflower seeds
✅Zinc – Supports fertility & skin repair
Sources: Oysters, chickpeas, pumpkin seeds.

Follow .nutrilife to know more about healthy meal ideas!!!

03/09/2025

Here are some common weight loss mistakes that can slow progress or make the journey harder than it needs to be.

➡️Don’t starve yourself — it backfires long term.
➡️Don’t rely only on cardio (strength training matters too).
➡️Don’t cut out entire food groups unnecessarily.
➡️Don’t trust “diet” or “low-fat” labels without checking ingredients.
➡️Don’t drink your calories (sodas, juices, fancy coffee, excess alcohol).
➡️Don’t expect overnight results — progress takes time.
➡️Don’t compare yourself to others — focus on your journey.
➡️Don’t give up after one bad meal/day — consistency beats perfection.

Follow .nutrilife for healthy meal ideas

[weightloss, weight loss mistakes, consistency, healthy eating]

27/08/2025

सर्वांना गणेश चतुर्थीच्या हार्दिक शुभेच्छा 🌺

14/06/2025

How to reverse Belly fat:
here are 5 essential things you can start doing today to reverse belly fat.

🍀Cut Back on Sugar and refined Carbs
-Sugar and refined carbs (like white bread, soda, and pastries) spike insulin levels, which promotes fat storage — especially around the belly.
- Swap with: whole grains, fruits, vegetables, and protein-rich foods.

🍀Prioritize Protein at Every Meal.
-Protein helps regulate appetite, reduces cravings, and boosts metabolism.
-Aim for 20–30g per meal from sources like eggs, chicken, Greek yogurt, beans, or tofu.

🍀Add Daily Movement (Especially Walking or Strength Training)
-Even a 30-minute brisk walk daily makes a difference.
-Combine this with resistance training (like bodyweight exercises or weights) 3–4 times a week to burn more fat and preserve muscle.

🍀Improve Your Sleep Routine.
-Poor sleep disrupts hormones like cortisol and ghrelin, leading to belly fat gain.
-Aim for 7–8 hours of consistent, quality sleep. No screens 30–60 minutes before bed.

🍀Manage Stress More Effectively
-Chronic stress raises cortisol, a hormone linked to belly fat.
-Try mindfulness, journaling, meditation, deep breathing, or even just stepping outside for 10 minutes in sunlight.

If you’d like a personalized routine or food list based on your current habits or goals, I can help with that too!

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[belly fat, weight loss, fat loss, consistently, sleep routine, meditation ]

03/06/2025

The stars aligned: a birthday bash🥳 and an RCB smash!
Unforgettable day!!
Celebration 🎉

Here are the food pics from the 🎉

1. Palak soup with paneer momo
2. Broccoli chilli Andra style
3. Palak chat
4. Tender coconut fritters with fruits salad
5. Coconut based
6. Tres Leches
7. Avacado sushi

Had an amazing day!!!!

15/04/2025

Small steps every day✌🏼

[discipline, weight loss, motivation, enjoy process, sleep, hydration, balanced diet]

10/04/2025

A Diet Plan Isn’t Just About Losing Weight!!

When people hear “diet plan,” they often think it’s only for shedding a few kilos or getting fit for a big event. But for many, it means something much deeper.

It’s for the young person who lives with constant gut issues — pain, loose motions, constipation — and is now scared of eating, losing muscle, confidence and peace of mind.

It’s for the woman who dreams of becoming a mom but struggles with hormone issues. Or the pregnant woman who has to give up her cravings because of rising sugar levels.

It’s for the parent who has to say “no” to birthday parties and hide food at home because their child has celiac disease and can’t eat gluten.

It’s for the grandma who wishes she had the energy to run around with her grandchild, but high BP and blood sugar make even walking tiring.

It’s for someone whose kidneys are failing, trying everything possible to delay dialysis and stay stable.

This is why diet matters.
It’s not always about weight. It’s about Health, Healing, Energy and Hope.

Qualified dietitians offer personalized, practical, and therapeutic diet plans, don’t just focus on weight loss. They create tried, tested, and personalized diet plans for all kinds of health conditions, helping people live better, not just look better.

07/04/2025

Your health is your power — protect it daily.

26/03/2025

How to Avoid Post-Lunch Sleepiness:

🍀Eat balanced meals with protein, fiber, and healthy fats to maintain stable energy levels.
🍀Stay hydrated, as dehydration can contribute to fatigue.
🍀Take a short walk after eating to improve digestion and alertness.
🍀Get enough sleep at night to prevent excessive daytime drowsiness.

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Tag a friend who always needs a nap after lunch! 😆👇

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Tuesday	11am - 3pm
Wednesday	11am - 3pm
Thursday	11am - 3pm
Friday	11am - 3pm

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