Ritika The DietAdvisor

Ritika The DietAdvisor Ritika The DietAdvisor is the weight loss and nutrition clinic.The clinic is run by a well qualified

Ritika The DietAdvisor is the weight loss and nutrition clinic .The clinic is run by a well qualified nutritionist and wellness expert.The clinic provides a number of health solutions for various diseases and weight management .The diets are carefully customized for each individual to suit his/her lifesyle.We provide telephonic as well as consultation on whatsapp also for National and International clients.

Do you eat right before you sleep? Midnight munchies? 🫣2 reasons to break that habit….Firstly, it’s difficult to digest ...
17/09/2025

Do you eat right before you sleep? Midnight munchies? 🫣

2 reasons to break that habit….

Firstly, it’s difficult to digest food when lying down. This can lead to acid reflux or heart burn.or even weight gain overtime.
Our digestive tract works best when we are upright- sitting / standing.
Early and light dinner is best for good digestion.

Secondly, digesting food requires the body to expend energy. This can interfere with the relaxed metabolic state needed for better sleep quality.

Tip: if you feel hungry late night and end up snacking just before bed; go for light gut friendly food like a bowl of fresh yogurt / few nuts / a fruit or may be a glass of warm turmeric low fat milk.

Your gut and sleep will be happy🤗

[diets, dietitian, health, healthy lifestyle, fitness , weight loss , weight gain, insomnia, heartburn, acidity , GERD , qualified dietitian, medical diets]

Do you suffer from viral infections often? Frequent exposure to viruses is about how strong your immune system is. Boost...
16/09/2025

Do you suffer from viral infections often?

Frequent exposure to viruses is about how strong your immune system is.

Boost your immunity the natural way:

Eat right :- add more protein to your meals , Vt C boosts immunity , colorful veggies and fruits have good antioxidants, for zinc and selenium add seeds & nuts

Include probiotics in your diet (curd, kefir, fermented foods)

Stay hydrated as water flush outs the toxins from the body

Timely Sleep of 7–8 hrs is must for producing infection fighting cells and body repair.

Move daily (walk, yoga, workout) as exercise improves circulation of immune cells.

Manage stress: stress suppresses the immune function.

Cut excess sugar and junk food as it triggers the inflammation.

Basic hygiene + fresh air is must to prevent frequent infections.

Strong immunity = less infections and fewer sick days


(Viral infections; healthy lifestyle ; simple living )

What is your view on this? As a clinical dietitian working since last 25years in the field of Nutrition, my take on food...
18/07/2025

What is your view on this?
As a clinical dietitian working since last 25years in the field of Nutrition, my take on food is completely different.
Food is something which gives us happiness, it should not only be related to carcinogens/ diseases/ calories.
Mindful eating is the key to enjoy eating anything without guilt.
I know eating everyday outside food is not good for health but once in a while indulging in outside food gives you happiness.
Moderation is the key.
Now days, the food has been made villan, people connect food with negativity, basically what you need is an active lifestyle throughout the day with one extra hour of moderate activity.
Sedentary lifestyle is the culprit not the food. Eat food guilt free with positive vibes and in moderation. Avoid daily basis overeating.
Children should be encouraged to play outside instead of using gadgets.
Milk is associated with hormones/ fruit with injections/ wheat with diabetes/ vegetables with sprays n colours… etc you see everything has negative energy to it.
What should one do in such a scenario?

Comment below.. what is your take on this?

Desi ghee - an ancient oil used in our Indian kitchens! Let’s throw some light on the this👍🏻pros / cons both..According ...
01/06/2025

Desi ghee - an ancient oil used in our Indian kitchens!
Let’s throw some light on the this👍🏻pros / cons both..
According to RDA, 15% of total calories in a 2000 cals diet should come from a combination of fats.
•Desi ghee is a Saturated fatty acid, it also contains MUFA and PUFA in small amounts.
•It is a good source of vitamin A,D,E& K.
•It has anti inflammatory properties.
•It has high smoke point as it does not break down in harmful compounds on heating.
•Excess use of this can lead to high cholesterol and heart disease.
•It is high in calories- might lead to weight gain also.
•Choose a high quality grass fed organic desi ghee.
•Use it in moderation along with other oils in routine cooking mainly tadka, on top of roti’s, special dishes.

Yes! The season of cherries is here. Let us explore the hidden nutrition in this small fruit. •Rich in antioxidants - an...
31/05/2025

Yes! The season of cherries is here. Let us explore the hidden nutrition in this small fruit.
•Rich in antioxidants - anthocyanins, quercetin and vitamin C.
•helps in reducing inflammation
•beneficial for arthritis pain relief
•low glycemic index so does not cause spike in blood sugar
•good for weight loss has soluble fibre which keeps you full
•boosts skin health
•add them to your yogurt,oatmeal bowls, salads
•100gms has 60calories and 1.5gms protein and 2gms of fibre.

With Covid 19 cases on the rise it’s essential to *Boost Your Immunity and Lung Health:*We all know that eating a balanc...
31/05/2025

With Covid 19 cases on the rise it’s essential to
*Boost Your Immunity and Lung Health:*

We all know that eating a balanced diet, staying hydrated, exercising regularly, deep sleeping, and managing stress are important.

Besides this, add these to boost your immunity :
Citrus fruits, berries, leafy vegs, nuts n seeds, garlic, ginger, turmeric, fermented foods like yogurt/ kimchi.

*Here are some home made herbal teas :*
•Turmeric ginger kadha
•Tulsi leaves kadha
•Cinnamon ginger kadha
•Giloy kadha

*Basic precautions:*
•Wash and sanitise your hands
•Avoid touching your eyes, nose and mouth
•Wear a mask in crowded areas/ hospitals/ clinic visits

*Tips to keep your Lungs healthy:*
•Avoid smoking (passive too)
•Maintain a healthy weight
•Do deep breathing exercises
•Add antioxidant & omega3 rich food
•Drink plenty of water
•Wear a mask when in polluted areas or doing chemical work.

In public interest:
Dt Ritika Lamba
MSc Dietetics
9855710641

Success story : A young girl Riya, 26years old, came to my clinic with symptoms like abdominal pain, muscle weakness, we...
30/05/2025

Success story :
A young girl Riya, 26years old, came to my clinic with symptoms like abdominal pain, muscle weakness, weight loss and blood in stools.
Since last many years she was suffering from Crohn’s disease. Crohn’s disease is a type of IBD, which affects day to day life.
The treatment involved elimination diet with the right carbohydrates in her diet.
After working with her for the last 4 months, I have seen significant improvement in her energy levels, not only improvement in her weight but she is able to digest the foods properly.

Consult at 9855710641
Dt Ritika lamba
MSc Dietetics

Collagen - let’s throw a light on this topic!Collagen is the word most talked about whenever anyone is talking about ski...
26/04/2025

Collagen - let’s throw a light on this topic!

Collagen is the word most talked about whenever anyone is talking about skin aging.
At any age people want to look young, have a younger wrinkle free skin. It is hard to ignore the advertisements/ drug stores / cosmetic shops filled with collagen boosting products that everyone gets tempted to try.

What is Colllagen?
Collagen is a protein and one of the main building blocks of our skin. As we age, it starts to degrade; some of the other causes are free radical damage, environmental factors like UV rays, pollution, smoking, poor diet etc.

We can not stop aging but we can be careful about other factors effecting it ..
Some preventive tips :
Add protein rich foods like meat, eggs, fish, beans, dairy, they will supply the amino acids your body needs to produce collagen.
Eat a variety of Whole Foods like fruits, vegetables, grains, pulses, nuts n seeds.
Limit your sugar intake.
Bone broth is a good source of collagen.
Reduce alcohol intake and stop smoking.
Use medicated sunscreen with SPF 50.
Practice self care with skin massage

If you want to take collagen supplements then chose a high quality supplement from a trusted brand( consult a derma)

Conclusion: a healthy lifestyle with balanced diet , adequate sleep and stress/anger management is the solution to all the problems.
Why not try to change your lifestyle?



Dt Ritika lamba
MSc Dietetics
-
9855710641

Heartburn, is a common symptom of acid reflux,a burning sensation in the chest caused by stomach acids working its way u...
22/04/2025

Heartburn, is a common symptom of acid reflux,a burning sensation in the chest caused by stomach acids working its way up the food ripe.

Some preventive tips:
• Avoid eating fatty foods, fried foods.
• Don’t lie down right after eating
• Eat your food in a sitting position(not lying)
• Finish your meal two hours before sleeping
• Elevate your head and chest when you sleep
• one banana a day is good for acidity
• Avoid alcohol and ci******es
• Don’t eat too spicy foods
• Eat slowly and chew your food well
• Don’t over eat - keep small meal size
• Maintain a good body weight

Do find out what triggers your heartburn, keep a food diary to note it. Write down every time you get a heartburn, the severity of it and what you ate.

Home remedies:
Instant relief - Eno / antacid
Chew ajwain with rock salt
Drink ajwain jeera saunf water
Walk 5-10minutes
Mix 1/4th tsp of hing in one cup of water and drink it
Try Ginger tea with mulethi and mint leaves

My lunch for today.. probiotic rice kanji 😋It’s gut friendly, healthy, tasty, easy to make… let’s check the recipe. 1• A...
22/04/2025

My lunch for today..
probiotic rice kanji 😋

It’s gut friendly, healthy, tasty, easy to make… let’s check the recipe.

1• Add 1/4th cup water to 1katori cooked rice and keep overnight in the fridge(12hours).
2• Next day slightly warm the rice and put the tadka of rye, Karhi patta, hing, onions, green chillies, salt and dhania over it.
3• Add 150gms curd to it.
Your probiotic rice kanji is ready to eat. Enjoy!

Eating well is a form of self love, because your body deserves the best!

Ways to prevent swollen feet during travel: Feet swelling during travel; when you are trapped in a seat is common and ty...
21/04/2025

Ways to prevent swollen feet during travel:

Feet swelling during travel; when you are trapped in a seat is common and typically harmless. The longer you are sitting, the more gravity pulls fluid down to your feet and ankles, increasing the pressure on veins and increasing swelling.

Another reason is as we travel, we tend to eat junk food high in salt which further retains the fluid in the body causing swelling.

Here are some preventive tips to follow:
• During travel avoid eating too much of salt, carry fruits with you, snacks like roasted makhanas(no salt), fresh fruit juice is better than salted fresh lime sodas.
• Drink water throughout travel as the water will help to clear your body of excessive sodium.
• Stretch your legs on a long flight or prolong sitting in a car or walk when travelling in a train .
• Elevate your feet to improve blood circulation.
• Give your feet a seated workout - point your feet up and down and massage it.
• Shift positions regularly while sitting to improve blood circulation
• Wear comfortable and practical footwear.

Do we really need to drink electrolytes or do we get those nutrients from food? Electrolytes- sodium, pottasium, magnesi...
19/04/2025

Do we really need to drink electrolytes or do we get those nutrients from food?

Electrolytes- sodium, pottasium, magnesium are needed by our body to perform various physiological functions.

Sports drinks and rehydration drinks (ORS/energy drink / vitamin water) are marketed as products that can help you meet electrolyte needs but most people easily get enough electrolytes by eating a balanced diet rich in various fruits, vegetables, legumes, pulses, nuts n seeds. Plus the body absorbs them better as a food source. The amount of sugar added in sports drinks n ORS is not good for the body.

Certain conditions needs these :
• illnesses that cause vomiting/ diarrhea
• restrictive unbalanced diets
• heavy sweating from exercise
• outdoor work in excessive heat

In Summer’s it is best to consume these:
• salted lassi
• lemon salt water
• bael juice
• gondkatira+ chia seeds water
• fruit milkshakes (without sugar)
• infused waters
• coconut water
• fresh fruit juice ( no added sugar)

Contact us for customised diet plans at 9855710641

Address

82 Maya Nagar, Near Rose Garden
Ludhiana
141001

Opening Hours

Monday 10am - 12pm
5:30pm - 7pm
Tuesday 10am - 12pm
5:30pm - 7pm
Wednesday 10am - 12pm
5:30pm - 7pm
Thursday 10am - 12pm
5:30pm - 7pm
Friday 10am - 12pm
5:30pm - 7pm
Saturday 10am - 12pm
5:30pm - 7pm

Telephone

+919855710641

Website

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