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Nutritionwithpalaknagpal

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I believe in mindfuleating & evidence based dietary practices
� Food & Nutrition: BSC (Delhi) & MSC (UK)
PG Diploma: Dietetics, Naturopathy
Visiting faculty (nutrition) at DIHM Delhi

31/03/2026

I’ve seen this pattern so many times early morning alarms, rushed routines, back to back meetings… & breakfast becomes either an afterthought or just a cup of coffee.

One of my clients a working professional living abroad came to me feeling constantly drained. She told me - I don’t have the time or energy to cook in the morning. And honestly that’s where most people get stuck - not lack of intention just lack of time.

So I didn’t overhaul her life I simplified it. I introduced a couple of quick, high protein breakfast options that took her less than 10 minutes.

Nothing fancy, nothing overwhelming. Within weeks she started noticing the shift - better energy, fewer cravings and a sense of control over her routine again. And the best part? It didn’t feel like a diet, it just felt doable.

This isn’t just her story I see this with so many of you juggling work, homes and life across time zones. You don’t need more time YOU just need smarter choices. And sometimes that one small change in your morning can quietly transform your entire day.

23/03/2026

Busting myths about Desi Bloating hacks ⬇️

Aerated drinks + kala namak - Not a real fix. Gas comes out because of carbonation but a temporary relief. Can actually increase bloating later

Very hot water after meals- Overhyped. No real effect on digestion or fat breakdown

Citrus/orange + salt- Mostly myth. Salt + acid can stimulate saliva. Doesn’t improve digestion and might irritate stomach in some!

Hing applied on stomach
No scientific basis externally! External use is placebo at best

Chai or coffee
No! Can stimulate bowel movement! But can also increase acidity and bloating.

Jeera sauf & ajwain water
Actually helpful! Can reduce gas formation. Mild digestive support.

Walking 10–15 mins after meals
One of the best things you can do! Improves digestion, Helps blood sugar control, Reduces bloating.

Ginger tea (just ginger + water)
Works. Helps gastric emptying and reduces nausea and bloating

Buttermilk
Helpful only if tolerated. Supports gut bacteria. Cooling, aids digestion! Avoid if lactose intolerant

22/03/2026

When most clients come to me & we start digging in with a 24 hour recall of their diet, most of them particularly vegetarians are eating roti, sabzi and dal.

Our country has largely vegetarians across communities, cultures and generations. But being a vegetarian, it becomes even more important to include at least four high biological value protein sources every day. This is what I help my clients fix.

So if I had to start anywhere, whether for myself or my clients THIS is exactly how I fix this.M:

Step 1 :
know the food ingredients that you enjoy eating. Start looking at protein portions. For example, how much protein is present in 100 grams paneer or tofu, 1 katori of dal/chana/rajma, or 2tbsp of pumpkin seeds/ h**p seeds and even curd. Write it down. Once you see how much protein a consumable quantity has, things start to shift.

Step 2:
Know your requirement. At the very least aim for one gram of protein per kg body weight. This becomes even more important as we age. Whatever you feed your body now plays an important role in how your body will feel when you are older.

Step 3:
Distribute. There is no need to dump everything into one meal. Add 1-2 protein sources per meal. Small, consistent additions make a big difference.

⭐️ This would be the starting point, simple, practical and rooted in the way you already eat. And from here, it becomes easier to build meals that truly nourish you. If you still have questions, post them in the comments below

Swipe to see some interesting protein rich recipes.

19/03/2026

Was chatting with my mother in law about Navratri today and she broke it down in the most beautiful & practical way. She said this is exactly when the seasons shift - your digestion naturally slows, immunity needs support and the body benefits from a reset. That’s why traditional fasting isn’t just about restriction, it’s about smart nourishment…. lighter grains like kuttu and singhara easy to digest meals and a gentle detox that aligns with what your body actually needs right now.

But somewhere along the way we replaced that wisdom with poor quality oils used to make deep fried sabudana tikkis, chips, potato heavy plates and zero protein balance. Fasting doesn’t mean depriving your body or overloading it with fried snacks it means being intentional.

If you’re craving something indulgent, making it at home with good quality ghee or oil already makes a difference. Pair it with protein add some fiber and suddenly your “fasting meal” actually starts working for you.

Navratri isn’t just a ritual it’s rhythm. And maybe going back to these small thoughtful choices is exactly how we honour it best 🤍

Shubh Navratri🥰

17/03/2026

Do the Indian Diabetes hacks actually work?
Methi dana water helps slow glucose absorption & improve insulin sensitivity

Karela juice has compounds that may support blood sugar control. Won’t rely on it solely.

Avoiding fruit - You don’t have to cut fruit. Even my diabetic clients can enjoy fruits like Mango in the right portion and paired with good fats to reduce glucose spikes.

Sri Lankan rolled cinnamon water - have blood sugar supportive effects!

Amla juice is rich in antioxidants and vitamin C and helps support metabolic health.

Adding vinegar before meals - Small amounts of Apple Cider Vinegar or other vinegar before meals helps reduce post meal glucose spikes.

Switching to jaggery or honey instead of sugar Jaggery & Honey raise blood sugar. They’re not automatically better for diabetes.

Remember, no single drink or ingredient manages diabetes. Balanced meals, fiber, protein, healthy fats and portion awareness make the real difference. Focus of lifestyle modification!

15/03/2026

If you’re vegetarian and trying to support your B12 intake, nutritional yeast is a small ingredient that can make a big difference.

Why nutritional yeast?
Fortified with vitamin B12, which supports nerve health and energy metabolism
Contains B-vitamins that help with brain function and red blood cell formation
Adds a naturally cheesy, umami flavour without dairy

Here’s a quick nutrient packed pesto you can make in minutes:

High B-12 Basil Pesto

1 cup Italian basil leaves
2 cloves garlic
1.5-2 tbsp nutritional yeast
¼ cup toasted cashews
Juice of 1 lemon
Salt to taste

Step 1: Wash the basil well. Blanch in boiling water for 30 seconds then immediately transfer to ice cold water for 30 seconds.
Step 2: Add the blanched basil to a blender with garlic, nutritional yeast, toasted cashews, lemon juice and salt.
Step 3: Blend until smooth.

Your fresh, dairy free pesto with a B12 boost is ready. Perfect for pasta, toast, roasted vegetables or as a dip. 🌿

01/03/2026

Holi is all about colours so why not include them in your food too❤️

Swipe left to dive into my favourite healthy Holi recipes that you and your guests would love✨

Holi Recipes, Easy Healthy Holi Recipes, Nutritionist approved Recipes

27/02/2026

The biggest health mistake? It might be your plate.
Comment your health problem below and we’ll DM the right way to plate your meals

24/02/2026

Over the years especially with my clients living abroad, I’ve realised something…. HEALTH isn’t hard, it just needs SMART systems!

I’ve had moms voice noting me at 6am saying ‘’Palak, mornings here are madness. Kids, school runs, work… I don’t even get 5 minutes.” ⭐️ That’s when we started building overnight breakfasts. Simple jars prepped in 10 minutes at night kept in the fridge picked up and carried out the door.
😍 No chaos, no skipping meals. Just open and eat in the car or at your desk.

Then there was the CURD CRISIS. Anyone living outside India knows setting dahi there is not the same. Different milk, different weather, no proper starter. One of my clients almost gave up on having homemade curd daily. She used to literally make it every day and fail! We tried a small tweak, a temperature trick and a very unexpected substitute starter… and it worked. She now sets thick curd every single day in a country where she thought it was impossible. That win felt personal🤍

And the ragi laddu? That one came from a mom who said “I need something my kids think is chocolate.” So we made it look indulgent, taste indulgent but it’s ragi, nuts, goodness. Two laddus with milk & breakfast is sorted. Also works as an evening snack, travel snack, mid meeting snack. Basically survival fuel.

Living abroad teaches you to adapt. My job is just to make that adaptation healthier simpler & doable😃

Sharing some of these hacks with you all today because good health shouldn’t depend on which country you live in 🤍

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Delhi

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Tuesday	9am - 5pm
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Thursday	9am - 5pm
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Saturday	9am - 5pm
Sunday	9am - 5pm

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