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Diet Doctor 4 U

Healthier & tastier versions of your everyday food. We make you realise the importance of Indian her Dietitian Surbhi

14/11/2025

2-Week Fruit Upgrade: Banana, Avocado, Apple, Blueberry

Banana benefits
- Potassium supports heart and muscle function.
- Prebiotic fiber aids gut health and regularity.
- Quick, portable energy before workouts.
- Vitamin B6 supports metabolism and mood.
- Pairs well with protein to curb cravings.

Avocado benefits
- Heart‑healthy monounsaturated fats for satiety.
- Fiber supports digestion and steady blood sugar.
- Potassium and folate for blood pressure and cell repair.
- Lutein supports eye and brain health.
- Great swap for ultra‑processed spreads.

Apple benefits
- Soluble fiber (pectin) supports cholesterol and gut health.
- Polyphenols aid antioxidant defense.
- Low‑cal, high‑volume snack for fullness.
- Skin-on boosts nutrients and fiber.
- Easy base for nut butter snack.

Blueberry benefits
- Anthocyanins support heart and brain health.
- Anti‑inflammatory, antioxidant rich.
- Low‑calorie, high‑fiber sweetness.
- Pairs well with yogurt for balanced snacks.
- May support healthy blood pressure.

Best Dietitian in delhi
Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

13/11/2025

Everyday Power Foods: 5 Big Benefits You Can Feel

Spinach

Rich in iron, folate, and vitamin K for energy and bone support.
High in lutein and zeaxanthin for eye health.
Nitrates may support healthy blood pressure.
Low calorie, high fiber for weight management.
Antioxidants help fight oxidative stress.

Almonds

Heart‑friendly fats and vitamin E for skin and cell protection.
Plant protein and fiber for satiety and weight control.
Magnesium supports blood sugar balance and muscle function.
Crunchy, portable snack that curbs cravings.
Supports healthy cholesterol profiles.

Salmon

Omega‑3s (EPA/DHA) support heart, brain, and joint health.
High‑quality protein for muscle repair and fullness.
Vitamin D and selenium for immune and thyroid function.
May reduce triglycerides and inflammation markers.
Versatile: grill, bake, or steam.

Green tea

Catechins (EGCG) provide antioxidant support.
Gentle caffeine + L‑theanine for calm focus.
May support metabolic health and fat oxidation.
Hydrating, low‑calorie beverage option.
Can help reduce post‑meal oxidative stress.

Greek yogurt

Double protein vs. regular yogurt for satiety.
Probiotics support gut health and digestion.
Calcium for bone strength and nerve signaling.
Lower lactose and carbs (plain, unsweetened).
Great base for fruit, nuts, and savory dips.

Best Dietitian in delhi
Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

12/11/2025

3 reasons Why eat dark chocolate every day?

Think cocoa, not candy. A square of 70–85% cacao brings polyphenols for heart health, better blood flow, mood support, and a little mineral boost (magnesium, iron). It can curb sweet cravings when paired with protein or nuts. Tip: Choose low‑sugar bars, savor slowly, and keep it to 1–2 squares. Quality > quantity. Not medical advice—if you have diabetes or reflux, personalize portions. Save for label tips and cacao % to buy next time.

Best Dietitian in delhi
Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

11/11/2025

Do you do deep breathing daily? It’s a simple reset: slower breath calms the nervous system, lowers stress, and improves focus. Pair it with basics—water first thing, fruits for fiber and micronutrients, balanced meals for steady energy. Small daily habits > extreme fixes. Breathe, sip, chew slow.

Best Dietitian in delhi
Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

10/11/2025

Ditching sugar is not good advice. it is bad advice
“Ditch sugar” is bad advice. The goal isn’t zero sugar—it’s less added sugar, smarter timing, and a better food matrix. Whole fruit ≠ soda. Pair carbs with protein/fiber, watch portions, and enjoy sweets intentionally. Sustainable, not extreme. Save for swaps you’ll actually use.

Best Dietitian in delhi
Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

23/10/2025

Happy Bhai Dooj to all!
May the bond of love and care continue to grow stronger. This Bhai Dooj, gift your siblings (and yourself!) the promise of good health. Book your personalized weight loss diet consultation and make this festival season the beginning of your wellness story. Let’s support each other towards a healthier future!

22/10/2025

Wishing you a joyful Govardhan Puja!

May this auspicious day bring you strength and well-being. Let’s honor tradition with wholesome foods and a commitment to better health. Kickstart your weight loss transformation this festive season—schedule your customized diet plan today and celebrate many more healthy festivals to come!

20/10/2025

Wishing you and your family a Diwali filled with light, laughter, and endless blessings. May the glow of diyas illuminate your path to success and happiness. Happy Diwali!

18/10/2025

This Dhanteras, may you be blessed with the greatest wealth of all—good health. Wishing you a festival that shines with wellness, joy, and prosperity. Stay fit and fine!

10/10/2025

Transform the body with simple foods—build every plate, every day.
Half the plate veggies and fruit, one‑quarter whole grains, one‑quarter healthy protein, plus water or unsweetened tea.
Cook with olive or other plant oils, sprinkle nuts and seeds, and keep ultra‑processed foods occasional.
Repeat the basics: color, fiber, lean protein, and smart fats for sustainable change.
Save this for the next grocery run and share with a friend who loves real food wins.

Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

09/10/2025

Deep breaths, big benefits.

Calms stress, lowers cortisol

Slows heart rate, steadies blood pressure

Activates the vagus nerve for full‑body calm

Sharpens focus, eases anxiety, improves sleep
Try 4–7–8 or box breathing (4x4x4x4) for 1–5 minutes—anywhere, anytime.
Save this for a one‑minute reset and share the calm.

Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

08/10/2025

Completely “ditching sugar” isn’t necessary or evidence‑based; the healthier, sustainable approach is to limit free/added sugars while keeping whole fruits and dairy in a balanced diet. Major guidelines advise reduction—not total elimination—because whole foods with intrinsic sugars and fiber behave differently in the body than added/free sugars from drinks, sweets, and juices

What to limit
Follow WHO: keep free sugars under
10
%
10% of daily calories, with extra benefits near
5
%
5% of calories, since free sugars include added sugars and those in honey, syrups, and fruit juices.

Follow AHA: cap added sugars to about 36 g/day for men and 25 g/day for women, and check labels since many names (e.g., honey, HFCS) all count as added sugar.

Prioritize cutting sugary drinks and juices first, as they deliver large doses of free sugars with minimal satiety compared to whole foods.

What not to fear
The WHO guidance does not target sugars naturally present in fresh fruits and milk, reflecting lack of evidence for harm from these intrinsic sugars within whole foods.

Harvard guidance notes whole fruit, thanks to fiber and water, raises glucose more gradually than processed sweets, and moderate fruit intake can fit even in diabetes care when portions and pairings are managed.

Why extremes backfire
Short‑term selective “forbidden food” deprivation tends to increase cravings for the avoided foods, which can undermine adherence and lead to rebound eating for some people.

Reviews show the restraint–binge link is complex and oversimplified; rigid, all‑or‑nothing rules are not uniformly supported and can be counterproductive depending on context and individual factors.

Thought leadership urges shifting from absolutist sugar messaging to practical, sustainable strategies that reflect how people actually eat and where sugars come from.

Dietician Surbhi
https://www.dietitiansurbhi.com/
Whatsapp: 9911641111

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+919911641111

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https://www.dietitiansurbhi.com/

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