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Dietitian Hina rafiq, Faisalabad (2025)

04/03/2025

World Obesity Day 2025

پاکستان میں آج ہر چار میں سے ایک شخص Overweight یا Obese ہے- (Overweight) سے مراد وہ شخص جس کا وزن مناسب حد سے زیادہ ہے اور (Obese) سے مراد وہ جس کا وزن مناسب حد سے انتہائی زیادہ ہے- عالمی ادارہ صحت (World Obesity Federation) کے اعداد و شمار کے مطابق Obesity کے لحاظ سے پاکستان کا شمار دنیا کے ایک سو اٹھاسی ممالک میں سے نویں نمبر پر ہے اور ہر چار میں سے ایک فرد (Obese) ہے، جس میں زیادہ تر تعداد شہری آبادی کی ہے۔ اسکے ساتھ ساتھ 5.4 ملین تعداد سکول جانے والی عمر کے بچوں کی یے۔
عالمی ادارہ صحت کے مطابق بڑھتا ہوا وزن اور ناقص غذا کے استعمال، ورزش کی کمی کی وجہ سے پاکستان آج ایشیاء میں ذیابیطس/شوگر (Diabetes) کی بیماری میں پہلے نمبر پر اور امراضِ قلب میں پانچویں نمبر پر ہے۔ اور بڑھتے ہوئے وزن کی وجہ سے ہر دو میں سے ایک شخص ہائی بلڈ پریشر (Hypertension) ،ہائی یورک ایسڈ (Hyperuricemia) ،فیٹی لیور(Fatty Liver)، ہڈیوں اور جوڑوں کی بیماریوں(Arthritis) کا شکار ہے۔ یہ تمام بیماریاں انسانی صحت کیلئے بہت خطرناک ہیں اور ان میں بیشتر وہ ہیں جو دائمی ہیں اور انکے علاج کیلئے ہمیں ساری عمر ادویات اور علاج کی ضرورت ہوتی ہے۔
ان سب حقائق کے مدنظر اگر آپ میری یہ تحریر پڑھ رہیں ہیں اور آپکا وزن زیادہ ہے تو آج ہی اپنے وزن کو کم کرنے کا پختہ ارادہ کریں، اپنی غذا کو سادہ بنائیں- ریشے دار غذائیں ، کچی سبزیاں اور کم میھٹے ریشے دار پھلوں کو اپنی روز مرہ غذا کا اہم جز بنائیں - اس کے علاوہ پیکجڈ فوڈز ، میٹھے مشروبات ، بوتل، بیکری فوڈز ، فاسٹ فوڈز ، بناسپتی گھی ، تلی ہوئی چیزوں ، چربی والا و لال گوشت کھانے سے گریز کریں ۔ اور جتنا ہو سکے خود کو فطرت کے قریب کریں تا کہ آپ ان خطرناک اور جان لیوا بیماریوں سے بچ سکیں۔
کیونکہ میرا یہ خیال ہے کہ
" کُچھ دن کی مشقت ساری عمر کی آسانی کیلئے بہت ضروری ہوتی ہے۔"

~ڈائیٹیشن حِنارفیق

26/10/2024

Sugar intake is a potent risk factor of today's illnesses, especially when we talk about non-communicable diseases sugar is the number in the list to cause these disorders..

Many of my clients were asking about how we can reduce our sugar intake because in our culture sugar intake and sugary desserts are considered one of the main food items. Our Asian cuisine seems incomplete without 'meetha' or deserts in a routine diet. Similarly, most of our population rely on wheat chapati , rice and potatoes in vegetables and sugar tea. Which are the rich sources of carbohydrates or hidden sugar you can say. So it's really difficult for a person to cut sugar intake from his/her diet.

Here are some steps by which you can reduce your added sugar

1_ Replace Food Triggers with other Mindful Healthy Options
_Go for a short walk,
_Listen to your favorite music
_Have a shower
_Watch your favorite program
_Do yoga or meditate
_Record your progress on a diary for self motivation
2_ Replace Sugary Food with all Natural Drinks or Foods

2_ Add lemon peel, or lemon juice to flavor your drink
_ Use a slice of ginger, some leaves of mint, or a stick of cinnamon to make your drink more refreshing and healthier
_ Take a flavored green tea, lemon flavored coffee or cardamon flavor tea to replace your sugary tea

3_ Be Careful while you Buy Packaged Foods to Eat

The food label have information about total sugars
, calories etc.just check your required field and be careful about the ingredients like
Dextrose
Fructose
Glucose
Sucrose
Maltose
Honey
Molasses
Corn syrup
Malt syrup
High fructose corn syrup
Sugar/cane sugar
Fruit juice concentrates
Corn sweetener

If the above enlisted added sugars are more in the food then limit that food intake and go for another option.

4_ Don't try to be Perfectionist

The most important is its very rare that a person can quit all sugars from his/her diet because of our tradition and culture impact and impact of social media advertisements
So don't be very aggressive instead be motivated to have a treat end of the weak or twice month with your favorite sweetened desert. This will help you to stay on your track and you will achieve your goals

21/10/2024

Walking/Physical Activity

Walking or physical activity is a cornerstone of one's health. Walking helps you to get rid of stress, bad cholesterol, insulin spike ups and extra body fat. You can start with low intensity physical activity then move towards higher intensity after you build your stamina.

How to Create a Walking Routine
One of the best ways to begin a new walking routine is to start small and take it easy on yourself as you gradually build up endurance. Before you take a long walk, stretch to warm up. Start at a pace that feels relaxed, then build up to a brisk walk. Toward the end of your walk, give yourself time to slow down again.

Each time you go out, carve out a comfortable walking route, then extend your distance over the next few days or weeks. Give yourself goals to reach and celebrate your wins. Remember, it's not always about the length of your route. It's also about the quality of the walk and the benefits you get from doing it consistently.

A good rule of thumb is to walk for about 30-45 minutes, either all at once or broken into 10-minute chunks. This ends up being about 2-4 miles. You can measure your distance by wearing a watch to measure the time or buckling a pedometer to your belt to measure the distance.

Set yourself up for success
Start with a simple goal such as taking a 5-minute walk during your lunch break. When this becomes a routine, set a new goal like walking for 20 minutes after work. Find enough time during the day for your walks. With this plan, you could be setting goals that seemed impossible at the start.

Make walking enjoyable
If you don't like walking by yourself, you can ask a neighbor or a friend to join you. If your group energizes you, consider joining a walking group or a health club. You can try listening to music. This might make walking less boring.

Don't forget about comfort
You'll want to have comfortable shoes that won't hurt your feet if you're walking for long distances. It's helpful to give some thought to what you want to wear as well. Layers can help in unpredictable weather conditions. Water-repellent synthetic fabric can help keep you cool and dry if you work up a sweat.
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26/09/2024

Fitness is not about getting better than some else, but about getting better than you were yesterday. Just focus on baby steps towards betterment of your health goals. Start your in this health journey

14/07/2024

پاکستان میں آج ہر چار میں سے ایک شخص Overweight یا Obese ہے- (Overweight) سے مراد وہ شخص جسکا وزن مناسب حد سے زیادہ ہے اور (Obese) سے مراد وہ جسکا وزن مناسب حد سے انتہائی زیادہ ہے- عالمی ادارہ صحت (World Obesity Federation) کے اعداد و شمار کے مطابق Obesity کے لحاظ سے پاکستان کا شمار دنیا کے ایک سو اٹھاسی ممالک میں سے نویں نمبر پر ہے اور ہر چار میں سے ایک فرد (Obese) ہے، جس میں زیادہ تر تعداد شہری آبادی کی ہے۔ اسکے ساتھ ساتھ 5.4 ملین تعداد سکول جانے والی عمر کے بچوں کی یے۔

عالمی ادارہ صحت کے مطابق بڑھتا ہوا وزن اور ناقص غذا کے استعمال، ورزش کی کمی کی وجہ سے پاکستان آج ایشیاء میں ذیابیطس/شوگر (Diabetes) کی بیماری میں پہلے نمبر پر اور امراضِ قلب میں پانچویں نمبر پر ہے۔ اور بڑھتے ہوئے وزن کی وجہ سے ہر دو میں سے ایک شخص ہائی بلڈ پریشر(Hypertension), ہائی یورک ایسڈ (Hyperuricemia)، فیٹی لیور (Fatty Liver)، ہڈیوں اور جوڑوں کی بیماریوں(Arthritis) کا شکار ہے۔ یہ تمام بیماریاں انسانی صحت کیلئے بہت خطرناک ہیں اور ان میں بیشتر وہ ہیں جو دائمی ہیں اور انکے علاج کیلئے ہمیں ساری عمر ادویات اور علاج کی ضرورت ہوتی ہے۔

ان سب حقائق کے مدنظر رکھتے ہوئے اگر آپ میری یہ تحریر پڑھ رہیں ہیں اور آپکا وزن زیادہ ہے تو آج ہی اپنے وزن کو کم کرنے کا پختہ ارادہ کریں، اپنی غذا کو سادہ بنائیں اور جتنا ہو سکے خود کو فطرت کے قریب کریں تا کہ آپ ان خطرناک اور جان لیوا بیماریوں سے بچ سکیں۔

کیونکہ میرا یہ خیال ہے کہ
" کُچھ دن کی مشقت ساری عمر کی آسانی کیلئے بہت ضروری ہوتی ہے۔"
دعا گو
حِنارفیق

#ڈائیٹیشن #نیوٹریشنسٹ #الائیڈہیلتھ آفیسر

10/07/2024

In this hot weather REMEMBER to be hydrated. Drink water after each half hour to replenish the losses by sweat and perspiration. Take care of yourself and the people you love.🌸

We really have the most beautiful planet in our solar system. None other can sustain life like we know it. None other has blue water and white clouds covering colorful landmasses filled with thriving, beautiful, living things like human beings. ~Sunita Williams

05/07/2024

A combination of Vegetables and White Meat is a good and delicious meal for:

i- Diabetics
i- Hypertensives
iii- PCODs
iv- Cardiac and
v- Obese patients

It will also provide a state of inhibition for further eating while providing a feeling of fullness.
According to WHO eat 4-5 or more Servings of Vegetables daily and choose white meat (fish,chicken) over red meat to protect yourself from Metabolic Diseases.

Start your journey of being healthy from today✌️. Share this message with the people whom you care about.✨💌
"The secret of getting ahead is getting started".

Note: The meal has Cabbage, Capsicum, Chicken, garlic , cinnamon powder, Olive oil, black pepper and salt to taste for assembling. Steam then assemble everything by using 1-2 table spoons of Olive Oil.

Nutrifull Clinic by
Dietitian Hina Rafiq
Dietitian Hina rafiq

😊

23/05/2024

Today's event🌸
The climate change is a bigger public health problem than AIDS, than malaria, than pandemic flu.
-Lois Capps
Take care of yourself and be safe.

26/04/2024

One More Step Towards Betterment in the Field of Nutrition and Dietetics.

The Punjab Government took a great step to initiate Nutritionist OPD in DHQ and THQ level all over the Punjab. That means Nutritionists/Dietitians Work started to get Embrace and Acknowledgment.

One more step towards betterment in the Field of Nutrition and Dietetics.
The Punjab Government took a great step to initiate Nutritionist OPD in DHQ and THQ level all over the Punjab. That means Nutritionists/Dietitians Work started to get Embrace and Acknowledgment.

This will be a valuable step in Healthcare Service because In order to advance your service you need to become the “chef” and test new ingredients. Because a Dietitian and Nutritionist work on prevention of disease to occur and if it happens then play a vital role to work with body systems to get rid of that illness or stop the further progressing of diseases.That would not only help to lower the GDP burden of health on Country but also make our next generation more healthy and productive.

Furthermore, it will help to create more career opportunities for Nutritionists and Dietitians in future. Because it is the need of the all over the world to work lifestyle and diet related changes in our bodies to prevent them from the worst future outcomes.

"Some people don't like change, but you need to embrace change if the alternative is a disaster." -Elon Musk

Regards
Dietitian Hina Rafiq

dietitianhinarafiq
Dietitian Hina rafiq YDA OKARA

22/03/2024

Assalamualaikum everyone! ❣️
I hope you all are doing great and collecting the blessings of Ramadan. 🌸😊

As I said at the start of Ramadan I will guide you people what are the healthiest food options that keep you whole day during fasting active, healthy and well hydrated.

👉Here I'm going to Enlist all food options that you can add in your suhour meal.

✅✅Eat wholesome and hydrating foods during suhour to stay energetic and hydrated during the course of fasting.

1- Include whole grain cereals like wheat, oat, and barley due to the fiber content they provide long-term satiety effect.

2- Protein-rich foods (yogurt, egg white, lentils, beans, minced meat) that are highly nutritious and keep you full the whole day that is also a good option for diabetic and overweight patients. But don’t eat >40% of the protein in your suhour meal as it needs more water for digestion.

3- Add potassium-rich foods (dates banana, green leafy vegetables, potatoes, etc.) as potassium helps to endure pain, keeps water and electrolytes in balance and prevents muscular fatigue.

4- Drink plenty of water and other fluids and fluid-containing foods, for instance, buttermilk, yogurt, etc. but not too much as overloading of water causes dilution of acidic contents in the stomach and causes bloating and indigestion.

❌❌Foods that Should Avoid in Suhour Meal:

1- Avoid sugary foods as they cause acidity and the urge to eat more and let you the whole day hungry due to lack of satiety.

2- Avoid too many salty foods and caffeine as salty foods increase thirst and caffeine (tea, coffee) causes loss of water from your body and causes longing for water the whole day.
Simultaneously, caffeine and salt intake make hypertensive patients susceptible to shoot up their Bp due to the diuretic effect of tea and Natriuresis.

I hope these tips will help you during Ramadan. Tell me in comment box how is your Ramdan going?

Keep Remember me in your special prayers especially today as we have double Rahmat if Allah (SWT) Ramdan + Friday
Have a blessed Friday everyone😊
Take care.🌸
Thoughts in Words
Hina Rafiq
Dietitian/Blogger Nutritionist

22/03/2024

یا رب العالمین!
دُعا ہے کہ
تُو
ہر اُس طلب گار کی طلب پوری فرما
جو تیرے کرم کے انتظار میں
مایوس
نا امید
ہوتا جا رہا ہے
تُو کہتا ہے یارب!
نا امیدی کمزور ایمان کی نشانی ہے۔
پھر آپ کچھ ایسا کر دیں
کہ کسی کا ایمان کمزور نا ہو پاۓ۔
حنا رفیق

21/03/2024

Make your iftar nourishing and refreshing 😍

Choose your foods and drinks wisely.

Dietitian Hina rafiq

04/03/2025

26/10/2024

21/10/2024

26/09/2024

14/07/2024

10/07/2024

05/07/2024

23/05/2024

26/04/2024

22/03/2024

22/03/2024

21/03/2024

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Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00
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