dietitian_fajar24

18/07/2024

Be mindful of your eating when you lose or gain weight!

Manage all food groups in a single plate.

For weight gain, when you do gym then follow this pattern you'll see results better.

But know that every physique is different, every body type needs different calories, and a number of meals. Don't just rely on the regular sample menu.

Consult with for further queries and diet plan detail.

26/03/2024

Looking to lose weight in a healthy way? Here are 5 tips to get you started:

1- Cut out processed foods and focus on complex carbs: Processed foods are often high in calories, unhealthy fats, and added sugar. Complex carbs, such as whole grains, are a good source of fiber, which can help you feel full and satisfied.
*Eat 6-7 serving

2- Eat more protein: Protein can help you build muscle and burn calories. Aim to include a lean protein source, such as fish, chicken, or beans, at every meal.
*3- 4 serving or oz

3- Eat plenty of fruits and vegetables: Fruits and vegetables are low in calories and high in nutrients, including fiber, vitamins, and minerals. They're a great way to add bulk to your meals and help you feel full.
* 2-3 serving of fresh fruits
*4-5 serving of vegetables (2 serving green vegetables)

4- Drink plenty of water: Water is essential for overall health, and it can also help you feel full. Aim to drink eight glasses of water per day.
*At least drink 8 glass of water( if you don't have any chronic issue)

5- Avoid sugary drinks: Sugary drinks are a major source of empty calories. Stick to water, unsweetened tea, or black coffee.

These are just a few tips to help you get started on your weight loss journey. Remember, it's important to talk to your doctor before making any major changes to your diet or exercise routine.

Follow for more healthy tips!
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17/08/2023

Sesame seeds (Til):

Sesame seeds are a non-dairy source of calcium. Calcium is an important nutrient for breastfeeding mums. It is important for your baby’s development as well as your own health. Perhaps this is why it’s an age-old ingredient in breastfeeding mums’ diets.

You can try til ke ladoos and use black sesame seeds in foods like pooris, khichri, biryani and lentil dishes. Some also prefer to use white sesame seeds in gajak or revdi.

Cumin seeds (Jeera):

As well as stimulating milk supply, cumin seeds are said to improve digestion and provide relief from constipation, acidity and bloating. Cumin seeds are an integral part of many Indian dishes and are a source of calcium and riboflavin (a B vitamin).

Fenugreek seeds (Methi):

Methi seeds have been used for generations around the world to increase breastmilk supply. There is a small amount of research to back this ancient belief, but not enough to be sure that they are effective at this.
Fenugreek seeds are a source of healthy vitamins that are good for lactating mums such as omega-3 fats. Omega-3 fats are important for your baby’s brain development. Fenugreek leaves (methi ka saag) are rich in betacarotene, B vitamins, iron and calcium.

Fennel Seeds (Saunf):

Fennel seeds are another traditional remedy for increasing milk supply. They are also given to new mums to help prevent gas and colic in their baby. The logic is that since fennel seeds are used by adults to ease tummy upsets and aid digestion, the benefits of fennel can be passed to a baby through the breastmilk. There is no research to back either of these beliefs but many mums feel that fennel seeds have helped them or their baby.

Carom Seeds (ajwain):
Carom seeds(Ajawain) They increase milk production and eat ajwain in vegetable tadaka or in paratha. Cumin seeds(jeera)

22/07/2023

Your body is made up of 70% of water. We should drink more water to prevent dehydration, regulate body temperature, maintain healthy skin, aid digestion, and prevent kidney stones.

Sweating in hot weather can cause dehydration and other health problems, but drinking enough water can help to prevent these issues.

07/03/2023

Ramadan is the best opportunity to lose weight as we start intermittent fasting and do workout or exercise in the form of tarawee or prayers.

You don't "burn off" your junk food calories by going to the gym or doing a 1 hour workout. The gym is good for mental health and strength. But it does have a very little metabolic effect or chaos to your terrible diet. The only way to stop that is by stop eating the poison.

We just need a proper chat that won't lead to lethargy, stress, nutrient deficiencies. To lose UpTo 6 - 7 kg weight in a blessed month, book yourself for a customized Diet Plan with easy to go recipes. contact at and be healthy.

05/03/2023

Many people don't understand what's the best time to exercise or workout!
So here is the answer to your question?

You can do your workout whenever you want, you just need to be consistent with your timing and workout.

Want to get in shape and be active and combine your day with healthy food and workout routine!

Get a customized Diet plan and be in shape, contact to .

04/03/2023

03/03/2023

A growing belly is the most obvious sign of visceral fat, but that can indicate subcutaneous fat as well. Some studies show if you have a potbelly — or are more “apple-shaped” than “pear-shaped” — you may have more visceral fat.

Genetic and environmental factors determine the amount of visceral fat you collect. Genetics determine your body shape and how your body stores visceral fat.

But environmental factors such as diet and exercise play a key role as well. A poor diet with high intake of fatty foods and carbohydrates (sugars) and an inactive lifestyle provide the building blocks for an increase in visceral fat.

Visceral fat makes up about 10% of your body fat. You can figure out your visceral fat level by calculating your total body fat percentage and then taking off 10%.

The best way to lose visceral fat is by maintaining a healthy lifestyle. You can lower your visceral fat level by focusing on the same diet and exercise plans you would to help you lose weight and lower your total body fat.

Genetics determine the amount of subcutaneous fat you start with – everyone has some. Environmental factors play an important role in how much subcutaneous fat you develop over time.

A non-healthy diet with high amounts of fatty foods and an inactive lifestyle are the main environmental factors that can contribute to an increase in subcutaneous fat.

For most people, subcutaneous fat makes up about 90% of their body fat. The remaining 10% makes up visceral fat. There are several ways you can measure your body fat at home.

The best way to lose subcutaneous fat is by maintaining a healthy lifestyle. You can lower your subcutaneous fat level by focusing on a fat-burning diet and exercise plan. In addition, getting enough sleep and keeping stress at bay are important for losing subcutaneous fat.

Every type has their own needs and requirements you can't use some random diet plan and destroy your health. If you need to know your type and lose your extra fat then DM me for a customized Diet Plan at

25/03/2021

Nutrition for kids is based on the same principles as nutrition for adults. Everyone needs the same types of nutrients — such as vitamins, minerals, carbohydrates, protein and fat. Children, however, need different amounts of specific nutrients at different ages.

So what's the best formula to fuel your child's growth and development? Check out these nutrition basics for girls and boys

Consider these nutrient-dense foods:

Protein. Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits — rather than fruit juice. If your child drinks juice, make sure it's 100 percent juice without added sugars and limit his or her servings. Keep in mind that one-quarter cup of dried fruit counts as one cup-equivalent of fruit.
Vegetables. Serve a variety of fresh, canned, frozen or dried vegetables. Aim to provide a variety of vegetables, including dark green, red and orange, beans and peas, starchy and others, each week.
Grains. Choose whole grains, such as whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice. Limit refined grains such as white bread, pasta and rice.
Dairy. Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt, cheese or fortified soy beverages.

Make meal attractive for children. Everyday made different recipes which your childrens like most.
Don't force them for overeat