Dietician Iffat Batool

Dietician Iffat Batool I am a certified dietitian offering personalized diet plans and expert guidance. DM for diet plans

13/06/2023

Busting the Chicken Myth! 🐔✨

WHAT IS PORTION CONTROL? 🍽Portion control in diet refers to managing the size and quantity of food we consume during mea...
11/06/2023

WHAT IS PORTION CONTROL? 🍽
Portion control in diet refers to managing the size and quantity of food we consume during meals and snacks. It involves being mindful of the appropriate serving sizes for different food groups to ensure a balanced and controlled intake of calories and nutrients.
Here are a few strategies for practicing portion control in your diet:
1. READ FOOD LABELS: Pay attention to serving sizes listed on food packaging. Compare the serving size to the amount you typically consume to understand the appropriate portion.
2. USE MEASURING TOOLS: Use measuring cups, spoons, and kitchen scales to accurately measure your food portions. This helps you become aware of the recommended serving sizes and allows for more precise control.
3. VISUAL REFERENCES: Familiarize yourself with visual cues to estimate portion sizes. For example, a serving of meat should be about the size of a deck of cards, a cup of cooked pasta is approximately the size of a tennis ball, and a serving of nuts is roughly the size of a golf ball.
4. BALANCED PLATE: Divide your plate into sections for different food groups. Fill half of your plate with vegetables, one-quarter with lean protein, and one-quarter with whole grains or starchy foods. This visual guide can help you maintain balanced portion sizes.
5. BE MINDFUL OF SNACKS: Snacks can easily contribute to excess calorie intake. Instead of eating directly from the package, portion out a single serving size and put the rest away. This helps prevent mindless overeating.
6. EAT SLOWLY AND PAY ATTENTION: Take your time while eating and savor each bite. Eating slowly allows your body to register feelings of fullness, preventing overeating.
7. PRACTICE SELF-AWARENESS: Listen to your body's hunger and fullness cues. Eat until you feel comfortably satisfied, rather than eating until you're overly full.
8. BE MINDFUL OF LIQUID CALORIES: Beverages like soda, fruit juices, and alcoholic drinks can be high in calories. Be mindful of portion sizes and consider opting for water, unsweetened tea, or other low-calorie options.


پورشن کنٹرول کیا ہے؟ 🍽
خوراک میں پورشن کنٹرول سے مراد کھانے کے سائز اور مقدار کا انتظام کرنا ہے جو ہم کھانے اور اسنیکس کے دوران کھاتے ہیں۔ اس میں کیلوریز اور غذائی اجزاء کی متوازن اور کنٹرول شدہ مقدار کو یقینی بنانے کے لیے مختلف فوڈ گروپس کے لیے مناسب سرونگ سائز کا خیال رکھنا شامل ہے۔
یہاں آپ کی خوراک میں حصہ کنٹرول کرنے کے لئے چند حکمت عملی ہیں:
1. فوڈ لیبل پڑھیں: فوڈ پیکیجنگ پر درج سرونگ سائز پر توجہ دیں۔ مناسب حصے کو سمجھنے کے لیے سرونگ سائز کا اس مقدار سے موازنہ کریں جو آپ عام طور پر استعمال کرتے ہیں۔
2. پیمائشی ٹولز کا استعمال کریں: اپنے کھانے کے حصوں کی درست پیمائش کرنے کے لیے ماپنے والے کپ، چمچ اور کچن کے پیمانے استعمال کریں۔ اس سے آپ کو تجویز کردہ سرونگ سائز سے آگاہ ہونے میں مدد ملتی ہے اور زیادہ درست کنٹرول کی اجازت ملتی ہے۔
3. بصری حوالہ جات: حصے کے سائز کا اندازہ لگانے کے لیے اپنے آپ کو بصری اشارے سے آشنا کریں۔ مثال کے طور پر، گوشت کی سرونگ کا سائز تاش کے ڈیک کے برابر ہونا چاہیے، ایک کپ پکا ہوا پاستا تقریباً ٹینس بال کے سائز کا ہوتا ہے، اور گری دار میوے کا سرونگ تقریباً گولف بال کے سائز کا ہوتا ہے۔
4. متوازن پلیٹ: اپنی پلیٹ کو مختلف فوڈ گروپس کے لیے حصوں میں تقسیم کریں۔ اپنی پلیٹ کا آدھا حصہ سبزیوں سے، ایک چوتھائی دبلی پتلی پروٹین سے، اور ایک چوتھائی سارا اناج یا نشاستہ دار کھانوں سے بھریں۔ یہ بصری گائیڈ متوازن حصے کے سائز کو برقرار رکھنے میں آپ کی مدد کر سکتی ہے۔
5. اسنیکس کا خیال رکھیں: اسنیکس آسانی سے زیادہ کیلوری کی مقدار میں حصہ ڈال سکتا ہے۔ پیکیج سے براہ راست کھانے کے بجائے، ایک ہی سرونگ سائز کا حصہ ڈالیں اور باقی کو دور رکھ دیں۔ یہ بے ہودہ حد سے زیادہ کھانے کو روکنے میں مدد کرتا ہے۔
6. آہستہ کھائیں اور دھیان دیں: کھاتے وقت اپنا وقت نکالیں اور ہر ایک کاٹنے کا مزہ لیں۔ آہستہ آہستہ کھانا آپ کے جسم کو پیٹ بھرنے کے جذبات کو رجسٹر کرنے کی اجازت دیتا ہے، زیادہ کھانے سے روکتا ہے۔
7. خود آگاہی کی مشق کریں: اپنے جسم کی بھوک اور پیٹ بھرنے کے اشارے سنیں۔ اس وقت تک کھائیں جب تک آپ آرام سے مطمئن نہ ہو جائیں، بجائے اس کے کہ جب تک آپ ضرورت سے زیادہ بھر نہ جائیں۔
8. مائع کیلوریز کا خیال رکھیں: مشروبات جیسے سوڈا، پھلوں کے جوس اور الکوحل والے مشروبات میں کیلوریز زیادہ ہو سکتی ہیں۔ حصے کے سائز کا خیال رکھیں اور پانی، بغیر میٹھی چائے، یا کم کیلوری والے دیگر اختیارات کا انتخاب کرنے پر غور کریں۔

Always listen to Your Body💪CHOCOLATE CRAVINGS: Craving chocolate may be associated with a deficiency in magnesium. Choco...
08/06/2023

Always listen to Your Body💪

CHOCOLATE CRAVINGS: Craving chocolate may be associated with a deficiency in magnesium. Chocolate is naturally rich in magnesium, and the body may crave it to replenish this mineral. However, it's important to note that cravings for chocolate can also be influenced by emotional factors or habitual preferences.

SALT CRAVINGS: Craving salty foods may indicate a deficiency in sodium. Sodium plays a crucial role in maintaining fluid balance in the body, and a deficiency can lead to salt cravings. However, excessive salt cravings can also be influenced by factors such as taste preferences or habitual consumption of salty foods.

RED MEAT CRAVINGS: Craving red meat, such as beef, may be linked to an iron deficiency. Red meat is a good source of heme iron, which is easily absorbed by the body. When iron levels are low, the body may crave red meat as a way to replenish iron stores. However, it's important to consider other sources of iron, such as legumes, leafy greens, and fortified cereals, which can also meet iron requirements.

CRAVINGS FOR SOUR FOODS: Cravings for sour foods, such as lemons or pickles, may be associated with a deficiency in vitamin C. Vitamin C is essential for immune function and the body's ability to absorb iron. Craving sour foods may be a way for the body to increase vitamin C intake.










Myth: Dairy is the only source of calcium and essential nutrients.Truth: While dairy products are indeed a good source o...
07/06/2023

Myth: Dairy is the only source of calcium and essential nutrients.

Truth: While dairy products are indeed a good source of calcium and certain nutrients, they are not the only source, and it is possible to obtain these nutrients from alternative sources as well.

Explanation: Dairy products are commonly associated with being rich in calcium, vitamin D, and other essential nutrients. While it is true that dairy can be a convenient source of these nutrients, it is not the only option available. Many plant-based foods, such as leafy greens (e.g., kale, broccoli), legumes, fortified plant-based milks, and certain nuts and seeds, also provide calcium and other essential nutrients. In fact, some non-dairy milk alternatives are often fortified with calcium and vitamin D to mimic the nutrient profile of dairy milk.

It's important to note that individuals who choose to avoid or limit dairy consumption due to dietary preferences, allergies, lactose intolerance, or ethical reasons can still meet their nutritional needs by following a well-balanced diet that includes a variety of calcium-rich plant-based foods and other nutrient sources. Consulting with a healthcare professional or registered dietitian can help in creating a personalized nutrition plan that meets individual needs.

Natural ways to get rid of dark circles (Part 1) Bananas are incredible for the skin and are plentiful in potassium, vit...
05/06/2023

Natural ways to get rid of dark circles (Part 1) Bananas are incredible for the skin and are plentiful in potassium, vitamin A and B. They hydrate and saturate our skin and likewise are strong enemy of maturing impacts. They assist with forestalling scarcely discernible differences and kinks. Bananas are extraordinary for treating skin inflammation and pimples and help in treating skin inflammation scars and pigmentation. Banana strips additionally help in easing up the complexion and dark circles.
📚 Halyal, U. A., & Choudhary, M. A. (2022). "Indigenous Cosmetic Home Remedies by Utilizing Waste Food, Vegetables, and Organic Products." M.G.V.C. Arts, Commerce and Science College Muddebihal-586212 Dt: Vijayapur.

07/05/2023

Feeling grateful and humbled by the kind words of my amazing mentor. Thank you for believing in me and guiding me towards success! 🙏

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13/01/2023

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12/01/2023

Make Healthy Food Choices for weight loss.

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Healthy Habits will help you loose weight.
10/01/2023

Healthy Habits will help you loose weight.

Healthy Snack Idea for Children. Sweet potato 🍠 Muffins. ♥️ 😎
31/12/2022

Healthy Snack Idea for Children. Sweet potato 🍠 Muffins.



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Oats and chocolate Chip cookies as a healthy snack option for your kid. ♥️ 😎 ...
26/12/2022

Oats and chocolate Chip cookies as a healthy snack option for your kid.



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Happiness after struggling in lab❤Product: Healthy, nutritious, fulfilling Semolina Snacks for Your Children. Department...
24/12/2022

Happiness after struggling in lab❤
Product: Healthy, nutritious, fulfilling Semolina Snacks for Your Children.
Department of Nutritional Sciences GCUF



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Almond Oats Porridge for infants made from the same ingredients of Waffles. That's how you can attract your infant towar...
23/12/2022

Almond Oats Porridge for infants made from the same ingredients of Waffles. That's how you can attract your infant towards healthy nutritious food just by changing the shape.
Department of Nutritional Sciences GCUF



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Homemade Cerelac for Infants, prepared in meal management lab of Department of Nutritional Sciences GCUF ♥️ ...
23/12/2022

Homemade Cerelac for Infants, prepared in meal management lab of Department of Nutritional Sciences GCUF



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Almond Oats Waffles for infants.Department of Nutritional Sciences GCUF ♥️ 😎 ...
23/12/2022

Almond Oats Waffles for infants.
Department of Nutritional Sciences GCUF



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09/12/2022

Recipes Ideas for Post Operative Cancer Patients.
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By the grace of Allah Another batch of international Training on "How to make a Diet Plan" has completed. Here are some...
04/10/2022

By the grace of Allah Another batch of international Training on "How to make a Diet Plan" has completed. Here are some of the reviews that students had about the training.
Ignore the hash tags

Product for PCOS Patients.Flax seed and pumpkin seeds balls for follicular phase + Zero calorie Detox drink 😎 ...
27/06/2022

Product for PCOS Patients.
Flax seed and pumpkin seeds balls for follicular phase + Zero calorie Detox drink
😎 ❤

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Unsung Heroes of Nutrition! 💚🌟 We work tirelessly behind the scenes, dedicating our days to promote health and well-being, but still underrated 💔 It's time to shine a spotlight on our valuable contributions and the impact we make every day. 🙂 #DietitianHeroes #NutritionWarriors #WellnessJourney #HealthInspiration #HealthyLivingTips #FoodForThought #NutritionMatters #DietitianLove #HealthAdvocacy #EmpoweredHealth #WellnessCommunity"

In a world full of distractions, we choose to be the guiding light towards a healthier lifestyle. 💫💚 Say no to bad influences and embrace positive choices that nourish your body and uplift your well-being. Together, let's make wellness a priority! 🌟💪 #ChooseHealth #PositiveChoices #NourishYourBody

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Hydration is the key to feeling and looking your best! 💦☀️ Whether you're hitting the gym or soaking up the sun, make sure you're drinking plenty of water to stay energized and hydrated all day long. . . . . . . #stayhydrated #drinkwater #healthylifestyle #hydrationnation - #stayhydrated - #drinkwater - #healthylifestyle - #hydrationnation - #fitnessmotivation - #healthyliving - #wellness - #summerfun - #workoutmotivation - #selfcare

Busting the Chicken Myth! 🐔✨ . . #ChickenMythBusted #HealthyEating #BalanceIsKey #HeartHealthy #LeanProtein #NutritionFacts #ModerationMatters #dietitian#dietitianlife

Feeling grateful and humbled by the kind words of my amazing mentor. Thank you for believing in me and guiding me towards success! 🙏 #appreciationpost #mentor #grateful

Make Healthy Food Choices for weight loss. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . #healthyfood #healthy #healthcoach #health #healthylifestyle #healthyeating #healthyliving #healthychoices #healthyplate #healthytips #healthylife #healthychoices #weightloss #weightlossjourney #weightlosstips #weightlossmotivation #weightlossfeedback #weightlossdietplan . #weightlossmyths #weightlossfacts #weightlossmyth #dietitian #iffatbatool #iffatali .

Complementary Foods Preparation in meal management lab of GCUF under the subject of Infant and Young Child Feeding. . . . . . . . . . . . . . #gcuf #almond #gc #faisalabad #gcufnewcampus #gcufnewcampus♥️ #gcuff #foodie #gcuf😎 #complementaryfeeding #malnutrition #oatsforbreakfast #explore #kitchen #dietitian #nutritionistsofinstagram #food #mealideas #iffatbatool #iffatali #humannutrition #homemadecerelac #recipes #waffles #foodvlogger #gculahore #healthylifestyle #weaning #cerelacbaby #cerelac

Recipes Ideas for Post Operative Cancer Patients. . . . . . . . . . . . . . . . . . . . #gcuf #gcu #gc #faisalabad #gcufnewcampus #gcufnewcampus♥️ #gcuff #recipe #gcuf😎 #cancernutritionist #cancerdiet #fyp #explore #weightgain #dietitian #nutritionistsofinstagram #nutritionist #nutritionistsofpakistan #iffatbatool #iffatali #humannutrition #healthyrecipes #healthydinner #gcufamilyweekend #gcufamily #gculahore #recipes #weightloss #atifaslam #healthyfood

Healthy Food Ideas for Your Toddlers! (All recipes were performed in meal management lab of GCUF) . . . . . . . . #gcuf #gcu #gc #faisalabad #gcufnewcampus #gcufnewcampus♥️ #gcuff #gcuf_agri #healthylifestyle #foodvlogger #healthyrecipes #childrenfood #explore #viral #dietitian #nutritionistsofinstagram #nutritionist #nutritionistsofpakistan #iffatbatool #iffatali #humannutrition #weaning #complementaryfeeding #gcufamilyweekend #gcufamily #gculahore #food #toddler #atifaslam #foodideas

World Egg Day 2022 celebration 🥚🍳 . . . . . . . . . . . . . . . . . . . . . . . . . #gcuf #gcwuf #gcu #gcuf😎 #gcuf #gcuf_agri #gcufreshers19 #gcufnewcampus #gcuff2018 #gcufamilyweekend #uaf #faisalabad #fcci #commerce #foodauthority #poultry #poultryfarming #nutritioncoach #nutritionist #nutritionstudent #dietitian #dietetics #lifestyle #healthylifestyle #dieting #dietplan #weightloss #weigjtlossmotivation

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