Diet Virtues

Diet Virtues Transformed lives & Reversed Lifestyle diseases by Balanced Diet
https://linktr.ee/dietvirtues Dt. I am also a visiting Dietician in Cantonment Hospital.

Vani is a well-known dietician who is a Post Graduate (Food Nutrition & Dietetics) from a renowned University (Punjab Agricultural University, Ludhiana). I have been running my own venture by the name of “Diet Virtues “, since last 10 years. I am certified expert and specialise in PCOD/ PCOS, Thyroid, Diabetes, Diet in IBD, Gut Health, Hormonal Imbalance in Females, Weight loss and Life Style Diseases and Children weight issues. I have been working quite closely with Indian Army and have played a significant role in shaping the troops of Indian Army with my diet and weight loss plans. I am empaneled with India's third largest life insurance company, Max life insurance . I have 1000+ satisfied clients in last 10 years across India and in other parts of World. I believe in providing Life Style Solutions and reversing life style diseases through a Well-Balanced Diet and never promote any kind of supplements, Fad diets and Fancy foods. I have been awarded as the outstanding dietician by Tejasvini foundation and best dietician 2022 by crazy tales. I have been invited to many important platforms to give Diet talks. This includes government body of Central research institute (CRI), Alumni of ISB, Hyderabad, Inner wheel club, Max life insurance and other frontal organizations of social welfare.

30/12/2025

Many women believe fast conception is pure luck or genetics.
But in reality, women who conceive easily and sustain a healthy pregnancy usually have a few things in common — most of which are modifiable.
Here’s what they do differently 👇
⭐ 1. Stable blood sugar levels
They eat balanced meals (carbs + protein + fats) and avoid long gaps.
Stable sugar = better ovulation + hormone balance.
⭐ 2. Healthy gut & digestion
Good gut health improves nutrient absorption, estrogen balance and immunity.
They include curd, fibre, soaked seeds and warm foods regularly.
⭐ 3. Adequate protein intake
Protein supports egg quality, progesterone levels and uterine lining.
Most women who conceive easily meet their daily protein needs.
⭐ 4. Low inflammation inside the body
They minimise ultra-processed foods, excess sugar and fried snacks.
Low inflammation = better implantation and lower miscarriage risk.
⭐ 5. Correct micronutrients (not just supplements)
Iron, folate, B12, vitamin D, iodine and omega-3 from food + supplements (when needed).
Not guessing — testing and correcting deficiencies.
⭐ 6. Regulated stress hormones
Lower cortisol = better ovulation and implantation.
They prioritise sleep, light movement, breathing, and emotional safety.
⭐ 7. Regular ovulation awareness
They understand their cycle, fertile window and cervical signs — not just period dates.
⭐ 8. Consistent routines
Same sleep time, meal timing, gentle movement daily.
Hormones love routine more than perfection.
⭐ 9. Pre-pregnancy preparation (trimester zero)
They don’t wait to “start caring” after pregnancy happens.
Body is already nourished and ready.
💡 Important Reminder
If you’re not conceiving yet, it doesn’t mean something is “wrong” with you.
It often means your body needs support, not pressure.
Small daily corrections → big fertility shifts




🎄✨ Diet Virtues Wishes You a Very Merry Christmas! ✨🎄May this festive season fill your home with joy, your heart with gr...
25/12/2025

🎄✨ Diet Virtues Wishes You a Very Merry Christmas! ✨🎄

May this festive season fill your home with joy, your heart with gratitude, and your plate with balance 🎁🥗
Celebrate the magic of Christmas with mindful eating, happy moments, and loved ones by your side.

Here’s to a healthier, happier, and brighter season ahead 🌟
Enjoy the treats, cherish the memories, and take care of your health—always.

🎅🎄 Warm Christmas wishes from Team Diet Virtues

23/12/2025

If you’re in your first trimester, nausea, vomiting and food aversions are very common.
This happens due to rising hCG hormones, low blood sugar and a sensitive digestive system.

The good news?
What you eat (and when you eat) can make a BIG difference.

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🌿 Foods That Help Reduce Morning Sickness

1️⃣ Dry foods first thing in the morning
Plain crackers, roasted makhana, dry toast or murmura
→ keeps stomach acid in control before nausea kicks in.

2️⃣ Ginger (small amounts)
Ginger tea, ginger water or grated ginger in food
→ proven to reduce nausea naturally.

3️⃣ Lemon & citrus
Lemon water, lemon smell, orange wedges
→ calms nausea and improves appetite.

4️⃣ Protein in small portions
Dal soup, paneer cubes, soaked nuts
→ stabilises blood sugar and reduces vomiting.

5️⃣ Cold or room-temperature foods
Hot food smells trigger nausea.
Cold foods are easier to tolerate.

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❌ Foods That Can Worsen Nausea

• Empty stomach for long hours
• Oily, fried or very spicy food
• Strong masalas & tadka
• Overeating in one meal
• Very sweet foods early morning

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⏰ Simple Eating Rules That Help

✔ Eat every 2–3 hours
✔ Small portions only
✔ Sip water throughout the day (not all at once)
✔ Avoid cooking smells if possible
✔ Rest well — fatigue worsens nausea



19/12/2025

Oranges are often called a steady companion during pregnancy — and for good reason.
They are light, hydrating, easy to digest, and packed with nutrients that support both mom and baby.

Here’s why oranges deserve a place in your pregnancy diet 👇

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🍊 1. Boosts immunity naturally

Rich in Vitamin C, oranges protect mom from frequent infections and help baby build a stronger immune system.

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🍊 2. Improves iron absorption

Iron tablets and iron-rich foods work better when paired with Vitamin C.
Having an orange with meals helps prevent anemia.

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🍊 3. Reduces constipation & bloating

Natural fibre + water content supports smooth bowel movements — a big relief in pregnancy.

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🍊 4. Supports baby’s brain & tissue development

Oranges contain folate (Vitamin B9), which is essential for neural tube development and healthy cell growth.

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🍊 5. Prevents dehydration & fatigue

High water content helps maintain fluid balance, especially in hot weather or during nausea.

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🍊 6. Helps control blood sugar spikes

When eaten whole (not juice), oranges have a low glycemic load and support steady energy.

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⏰ Best Way to Eat Oranges in Pregnancy

✔ Eat as a mid-meal snack
✔ Eat the whole fruit, not juice
✔ 1 medium orange per day is enough
✔ Avoid late night consumption if acidity prone
✔ Wash properly before peeling

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⚠️ Avoid These Mistakes

❌ Don’t drink packaged orange juice
❌ Don’t eat on an empty stomach if you have acidity
❌ Don’t overeat (too much citrus can irritate the gut)


18/12/2025

Morning routines during pregnancy set the tone for your blood sugar, hormones, digestion, energy levels and baby’s growth.
Unfortunately, many moms unknowingly make these 3 common mistakes every single morning.

Let’s fix them 👇

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❌ Mistake 1: Skipping breakfast or delaying the first meal

Long gaps after waking up cause:
• low blood sugar
• nausea
• dizziness
• weakness
• poor nutrient supply to the baby

🔹 What to do instead:
Eat within 30–60 minutes of waking.
Even a small meal works:
• soaked almonds + fruit
• milk + dates
• vegetable poha
• dal chilla

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❌ Mistake 2: Starting the day with tea or coffee on an empty stomach

Caffeine on an empty stomach:
• increases acidity
• worsens nausea
• blocks iron absorption
• spikes cortisol (stress hormone)

🔹 What to do instead:
Have tea/coffee after food, not before.
Limit to 1 small cup per day.

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❌ Mistake 3: Not hydrating properly after waking up

Pregnancy increases blood volume.
Low hydration leads to:
• headaches
• constipation
• swelling
• reduced amniotic fluid

🔹 What to do instead:
Start your day with:
• warm water
• coconut water
• soaked raisins water
• jeera or ajwain water (if suited)

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⭐ Pregnancy-Friendly Morning Routine (Simple & Safe)

✔ Wake up → hydrate
✔ Light movement or stretching
✔ Eat breakfast within 1 hour
✔ Add protein + carbs
✔ Avoid stress, rushing, or long fasting


16/12/2025

Curd is one of the best foods during pregnancy — it supports digestion, calcium intake, gut health and immunity.
But wrong food combinations with curd can create toxins, slow digestion and trigger skin and gut issues.

Here are curd combinations you should AVOID during pregnancy 👇

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❌ 1. Curd + Fruits (especially citrus or sour fruits)

This combination ferments quickly in the stomach →
• bloating
• gas
• skin breakouts
• throat irritation

✔ Better option:
Eat fruits alone or curd separately, not together.

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❌ 2. Curd + Fish / Eggs / Meat

This combination is heavy and difficult to digest →
• gut inflammation
• acidity
• skin rashes (as per Ayurveda)

Avoid especially in pregnancy when digestion is already slow.

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❌ 3. Curd at Night

Night digestion is weaker → curd becomes heavy and mucus-forming.
Leads to:
• cold
• cough
• sinus
• acidity

✔ Best time:
Late morning or lunch.

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❌ 4. Curd + Deep-fried Foods (pakoras, puri)

Creates inflammation and slows digestion →
• heaviness
• constipation
• excessive weight gain

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❌ 5. Curd straight from the fridge

Cold curd weakens digestion and increases bloating.
Always bring it to room temperature.

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🟢 RIGHT Way to Eat Curd During Pregnancy

✔ Best time: Lunch / mid-day
✔ Add roasted cumin, black pepper or rock salt
✔ Pair with rice, roti or vegetables
✔ Choose homemade curd
✔ Avoid daily if you have excess cold, sinus or acidity


16/12/2025

You don’t need to eat perfectly to lose fat.
You just need consistency — not restrictions.

That’s where the 80-20 rule works like magic 👇

💡 What 80-20 actually means

80% of your meals: clean, homemade, balanced (protein + fibre + slow carbs + healthy fats)

20% of your meals: flexible, guilt-free, intentional (your chai, dessert, or favourite snack)

This balance keeps your metabolism active, reduces cravings, and helps you stay consistent for months — not just 5 days.

🧠 Why eating clean 24/7 backfires

your brain feels restricted

cravings shoot up

binge-eating becomes more likely

you quit again and again

Fat loss improves when you follow a plan you can actually sustain.

How to apply 80-20 every day

✔ Add protein to every meal (dal, chole, paneer, tofu, curd)
✔ Fill half your plate with veggies
✔ Keep snacks simple (fruit + nuts, cucumber, buttermilk)
✔ Save one daily treat guilt-free (tea, sweet, snack — your choice)

Long-term fat loss is not about being perfect.
It’s about being consistent.

Save this so you don’t forget 💚


10/12/2025

Flaxseeds (alsi) are rich in omega-3 fats, fibre, and lignans, which can support digestion and gut health during pregnancy — but only when consumed correctly.

Eating them the wrong way may cause:
• bloating
• constipation
• stomach heaviness
• hormonal imbalance in excess

Let’s break it down properly 👇

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✅ Are Flaxseeds Safe in Pregnancy?

✅ YES — in limited quantity and correct form
❌ NO — if eaten raw, whole, or in excess

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⭐ Benefits of Flaxseeds in Pregnancy (When Used Right)

✔ Eases constipation
✔ Supports healthy gut bacteria
✔ Provides omega-3 for baby’s brain
✔ Helps reduce inflammation
✔ Supports cholesterol balance

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❌ Common Mistakes Pregnant Women Make

1️⃣ Eating whole flaxseeds

Whole seeds pass undigested → no benefit, more bloating.

2️⃣ Eating large quantities

More is NOT better. Excess fibre can irritate the gut.

3️⃣ Taking flaxseed supplements

Concentrated oils or capsules are not recommended without medical advice.

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✅ Right Way to Eat Flaxseeds in Pregnancy

✔ Roast lightly
✔ Grind fresh
✔ Limit to 1 teaspoon per day
✔ Best time: morning or mid-day
✔ Add to: curd, porridge, dal, or roti dough
✔ Always drink enough water

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⚠️ Who Should Be Careful or Avoid It?

• History of preterm labour
• Hormone-sensitive conditions
• Severe digestive issues

Always consult your gynaecologist or pregnancy dietician.



10/12/2025

Nighttime cravings are not about willpower.
They’re your body’s SOS signal that certain nutrients are missing.

Here’s what those cravings actually mean:

⭐ 1. Chocolate cravings = magnesium deficiency

When magnesium is low, your body asks for chocolate.
Low magnesium also causes:
• anxiety
• period cramps
• poor sleep

Good sources: pumpkin seeds, almonds, banana, dark leafy greens.

⭐ 2. Sugar cravings = low protein or low chromium

If your dinner lacks enough protein, blood sugar drops at night.
This triggers the urge for sweets.

Fix: add dal, paneer, chole, rajma, eggs, tofu or sprouts

⭐ 3. Salt cravings = low sodium + dehydration

Your body asks for salty foods when electrolytes are off.
Often happens after long fasting, heavy sweating or low water intake.

Fix: add ORS, coconut water, lemon + salt water.

⭐ 4. Bread / carb cravings = low B-vitamins

B1, B6 and B12 help convert food into steady energy.
Low levels = constant carb hunger.

Fix: include beans, lentils, curd, seeds, jaggery in moderation.

⭐ 5. Late-night hunger = poor daytime meals

If your meals are:
• too small
• low protein
• low fibre
• low healthy fats
your hunger shifts to the night.

Fix: balance your daytime meals; don’t skip lunch.

⭐ 6. Emotional cravings = low serotonin

Stress and low serotonin trigger cravings at night.
Fix: sunlight walk, banana, nuts, warm milk (if tolerated), breathing exercises.


10/12/2025

Here are 10 sneaky things that steal nutrients during pregnancy:

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1. Tea or coffee right after meals

Tannins block iron & calcium absorption, leading to fatigue, hair fall, low Hb.

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2. Eating fruits right after meals

This slows digestion and reduces nutrient uptake.

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3. Low stomach acid

Very common in pregnancy.
Weak stomach acid = poor absorption of iron, B12, protein.

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4. Poor gut health

Bloating, gas, constipation = nutrients aren’t being absorbed properly.

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5. High stress & anxiety

Stress hormones interfere with your body’s ability to absorb vitamins.

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6. Not chewing food properly

Big reason nutrients pass through undigested.

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7. Drinking too much water with meals

Dilutes stomach acids → lowers nutrient absorption.

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8. Eating too fast

Your body cannot break down food → poor absorption.

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9. Skipping healthy fats

Vitamins A, D, E, K need fat to absorb.
Low-fat eating = low absorption.

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10. Taking iron & calcium at the same time

They fight each other and neither gets absorbed well.

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⭐ How to fix this?

• Take chai/coffee 45–60 min after meals
• Eat fruits alone
• Add probiotics daily (curd, buttermilk)
• Add healthy fats (ghee, nuts, seeds)
• Eat slowly
• Check B12, iron, vit-D levels
• Improve gut health


26/11/2025

Gas, acidity and heaviness after meals are extremely common in pregnancy,
but they’re not random.
Your digestion slows down, your hormones shift, and one small habit can trigger bloating for the entire day.

Here are the 5 biggest reasons no one tells you about 👇

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⭐ 1️⃣ Eating large meals instead of small frequent meals

During pregnancy, your stomach empties slower.
A big plate of dal-chawal or roti–sabzi puts extra pressure and causes acidity.
✔ Switch to 4–5 smaller meals.

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⭐ 2️⃣ Low protein + too many carbs

High-carb meals spike blood sugar → leads to gas + heaviness.
✔ Add protein every time you eat: dal, paneer, curd, sprouts, eggs (optional).

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⭐ 3️⃣ Drinking water right after your meals

This dilutes stomach acid → slows digestion → creates acidity.
✔ Drink water 20–30 minutes before or after meals.

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⭐ 4️⃣ No movement after eating

Sitting or lying down right after meals traps gas.
✔ Take a 10-minute slow walk.

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⭐ 5️⃣ Cooking methods that cause gas

Heavy tadka, too much oil, under-cooked dal, rajma, chole…
all trigger acidity in pregnancy.
✔ Try pressure cooking properly + adding jeera, hing, ajwain.

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⭐ Pregnancy-Safe Hacks to Reduce Gas & Acidity

Use these daily:
• Warm water in the morning
• Jeera water / ajwain water (only in moderation)
• Add 1 tsp ghee in meals
• Avoid lying down after eating
• Eat slowly
• Include probiotics: curd, buttermilk

Your gut becomes calmer, sleep improves, bloating reduces, and meals feel lighter.

Save this if you face acidity in pregnancy 💛

24/11/2025

Here’s the REAL difference you need to know 👇

1️⃣ Instant Oats (worst for weight loss)

Highly processed → digests too fast → big insulin spike.
This leads to:
• cravings within 1 hour
• fat storage
• bloating
• zero fullness

Avoid if your goal is weight loss or stable energy.

2️⃣ Rolled Oats (best balance for most people)

Lightly processed → slow digestion → stable blood sugar.
Benefits:
• keeps you full for 3+ hours
• great for PCOS, thyroid, weight loss
• improves gut health
• easy to cook

3️⃣ Steel-Cut Oats (slowest, healthiest)

Least processed → high fibre → slowest digestion.
Benefits:
• best for weight loss
• reduces cravings
• helps with insulin resistance
• improves digestion

Only drawback: longer cooking time may cause bloating if gut health is poor.

⭐ How to make oats weight-loss friendly?

✔ Add protein (curd, milk, whey, peanuts, seeds)
✔ Add fibre (chia seeds, fruits, flaxseed)
✔ Avoid sugar, honey, jaggery
✔ Avoid instant oats

These 4 changes transform oats into a perfect fat-loss meal.

Save this for your next grocery shopping 🛒✨

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