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Indian Nutritionist

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Indian Nutritionist

Hello, I'm Sarika - a registered dietitian providing 100% virtual nutrition counseling. I specialize in helping Indian Americans feel their best!

Get started today, and book a FREE consult.⠀⠀ Do you or your child struggle with weight or a picky eater? Is it challenging for you to figure out how best to feed your family? Do you find yourself skipping meals? Do you feel guilty about the meals you eat? Are you confused as to what is 'healthy'? Do you have irregular bowel movements? Are you tired of fad diets and quick fixes? Are looking for lasting change that really makes a difference in your health? If you have answered yes to any of those questions, let's work together. I take a personalized approach to understand you and your goals to lead a happy and healthy life! All clients are supported with the HIPAA compliant Healthie app for online goal tracking, photo food and activity journal and unlimited messaging & feedback with me in between appointments. Support and accountability from an expert can go a long way, and I look forward to assisting you through the journey of becoming the most nourished version of yourself! As a Registered Dietitian, I look at the whole picture and provide personalized nutrition that fits your needs and is science-based. I understand, making the first step is the hardest! But do not hesitate, I invite you to book a no-obligation free call! We will learn a little about each other, and go from there!

03/24/2025

How Much Fiber Should You Get?
The daily fiber recommendations are:
* For women:
* 25g of fiber per day (ages 19-50)
* 21g of fiber per day (ages 51+)
* For men:
* 38g of fiber per day (ages 19-50)
* 30g of fiber per day (ages 51+)

Fiber is an essential nutrient with numerous health benefits, and it’s crucial for maintaining overall well-being. Here’s a breakdown of its key benefits:

1. Promotes Digestive Health
* Prevents Constipation
* Regulates Bowel Movements
* Promotes Healthy Gut Bacteria
2. Supports Heart Health
* Lowers Cholesterol: can reduce LDL (“bad” cholesterol) levels.
* Regulates Blood Pressure
* Improves Blood Sugar Levels: Fiber, especially soluble fiber, slows down the absorption of sugar into the bloodstream, which helps stabilize blood sugar levels
3. Aids Weight Management
* Increases Satiety: Fiber-rich foods tend to be more filling, which can help control hunger and reduce overall calorie intake.
4. Supports Healthy Blood Sugar Levels
* Slows Sugar Absorption: helps prevents spikes in blood sugar and helps manage diabetes.
* Improves Insulin Sensitivity: High-fiber foods help improve insulin sensitivity
5. Reduces the Risk of Cancer
* Cancer: Some studies suggest that fiber, especially from whole grains and vegetables, can help lower the risk of certain cancers, particularly colon cancer.
6. Supports Overall Longevity
* Promotes Healthy Aging: A fiber-rich diet is linked to improved longevity, as it contributes to better overall health, reducing the risk of age-related diseases.

As you can see, fiber plays a vital role in maintaining a healthy digestive system, controlling weight, and preventing chronic diseases.

Tell me what is your favorite vegetable?

03/11/2025

These alternatives to basmati rice 🍚 are:
-great source of protein
-high in fiber
-rich in iron, magnesium, and B vitamins
-lower Glycemic Index
-naturally gluten-free
Amaranth and Millets are great to keep you feel full, help maintain blood sugars with the protein and fiber content.

If you aren’t ready to swap out basmati rice with meals, consider cooking a 50/50 combination of amaranth or millets + basmati rice.

Ingredients:
½ cup Basmati Rice
½ cup Pearl Millet/Bajra grains
2 to 2.5 cups water

Preparation:
1️⃣ Soak the bajra – Soak the bajra grains for 6-8 hours or overnight. This helps soften them and improves digestibility. (Skip if using cracked bajra.) 2️⃣ Soak the rice – Soak basmati rice for 20-30 minutes before cooking.
Cooking Method on Stovetop:
-Drain soaked bajra and rice.
-In a pot, add 2.5 cups of water (adjust based on texture preference).
-Bring to a boil, then cover and simmer on low for 20-25 minutes.
-Fluff with a fork and serve!

warm/hot water is key to keeping the dough softer and easier to bind**

03/07/2025

Who doesn’t eat roti, rotli, chapati?! Simply swap out maida for ragi flour in your rotli!

Ragi flour (Finger Millet) is nutrient dense- high in calcium, iron, magnesium, potassium and is naturally gluten free especially high in fiber. Ragi flour also has a low glycemic index making it an excellent flour for diabetics or those watching their blood sugar.

Don’t hate, I am gujju and make rotli. My dough recipe below but adjust to your style and taste.

🌾 Soft Ragi Rotli Recipe (Gluten-Free)
Ingredients (Makes ~6 rotlis)
✅ 1 cup ragi flour ✅ ¼ cup whole wheat flour (optional, for better binding) ✅ ½ tsp salt ✅ ½ cup warm water (adjust as needed) ✅ Dry ragi flour (for dusting)
** warm/hot water is key to keeping the dough softer and easier to bind**

03/06/2025

I am back…

Hello all! Thank you all for staying with me as I took almost a 3 year break from IG.

During my break, not much changed with me. I am still a Registered Dietitian (for 24 years) and continue to see clients in my private practice virtually. I am passionate about health, especially in South Asians.

BUT- nothing seems more fitting for my return to IG during March, as its is National Nutrition Month!

Cheers to our health!

11/11/2022

During this winter season, everyone is seen walking around with hot beverage in their hands. Even those that don't go to Starbucks, go to Starbuck during the cold weather season!

Generic tips to help save added sugar and calories:

1. Milk: substitute milk for almond milk. Don't hate until you've tried it!

2. Pumps: ask for 1/2 the amount of pumps. For example, instead of 2 pumps mocha go for one. And for vanilla, easy swap is sugar-free vanilla pump.

3. Toppings: those are sneaky calories and added sugar. Just ask for them to be left off!

4. Size: more than often you are drinking the beverage mindlessly as you are shopping, chatting or walking around aimlessly. Get a size tall and it will satisfy the desire for a hot beverage!

5. Tea: lastly, you're not hungry but meeting someone or feel pressured to give company- get a hot herbal decaf tea. Mint Majesty is my fave!.

11/09/2022

“Is this a good bar" or "which bar do you suggest?" So save this post when you get to the store to pick up your protein bar.

1. Read the ingredients, can you recognize them? Try to look for whole nuts, seeds. Avoid any form of sugar (honey, agave, etc) to be one of the first 3 ingredients.

2. Total Calories: aim for 150-250 calories per bar (the whole bar). It is not a meal replacement.

3. Fat: avoid bars that have trans fat. Goal is for minimal saturated fats. It should be less than 10% of calories.

4. Protein: Aim for 10-15 grams protein per bar. Aim for a whey or pea protein as the source of protein. Soy is not bad in its whole form but avoid soy protein isolate.

5. Fiber: Aim for 5 grams of fiber or more! Fiber and protein combo will help keep you feeling full.

6. Added Sugar: goal is to read the ingredients and sugar (any form) is not one of the first 3. Aim of 6gm or less of added sugar per bar.

I know that is a lot to take in! So much to look for and keep in mind when shopping. But don't eat a bar if you don't like the taste!

05/13/2022

ADDING protein 💪🏾💪🏾to the vegetarian Indian plate!

😂Go back to the Indian store 🛒and pick up rajgira, bajra, ponk and jowar! These are great to rotate rice and flour with. Also packed with fiber!

🔸Greek yogurt- easiest way I love to use it is: shredded cucumbers, lemon juice, chat masala and black pepper with Greek yogurt. Mix, mix and mix- simple easy raita to eat with any desi dish!

🔸Hempseeds- no they don’t get you high. 3 tbsp provides 10 grams of protein. Taste a little nutty but many thing they are tasteless

🔸Nutritional yeast- it’s a little cheesy flavored but definitely salty. Reduce the salt in any dish you add it too!

Do you add any of these to your meals?

02/27/2022

Yes, vegans and vegetarians can get 20 grams of protein in meals. And yes, we can get them in Indian meals.

🌱Kidney Beans: added benefit of 5.5 grams of fiber.

🌱Chickpeas (same as garbanzo beans): added benefit of 4.3 grams of fiber

🌱Green Peas: Matar paneer or matar tofu is excellent and protein packed

🌱Edamame: now I know this is not desi, but why not add them to your rotation in snacks? Or add them to Pav Bhaji to increase the protein without altering the taste!

🌱Tofu: this also is not desi, but when pressed, tofu can absorb the flavors of any spice. Try making a tofu bhurji, or replace paneer with tofu occasionally.

🌱Lentils (any and all): dal is the best, no need to say more except keep eating them!

What is your favorite plant based protein? 👇🏾👇🏾👇🏾.

11/04/2021

Happy Diwali IG Friends,⠀⁠
⠀⁠
Diwali 🪔 is the festival of lights. In this New Year (based of the the Hindu Lunar Calendar) I wish each of you:⠀⁠
✨Prosperity⠀⁠
✨Happiness⠀⁠
✨Good Health⠀⁠
✨Good Over Evil⠀⁠
✨Light Over Darkness⠀⁠
✨ Knowledge Over Ignorance⠀⁠
⠀⁠
Some Interesting Facts:⠀⁠
✨Diwali is a national holiday in India, Trinidad & Tobago, Myanmar, Nepal, Mauritius, Guyana, Singapore, Suriname, Malaysia, Sri Lanka and Fiji. ⠀⁠
✨The exact dates change each year and is determined by the position of the moon – but it usually falls between October and November.⠀⁠
✨It is a tradition to make the home clean & spotless before entering the New Year.⠀⁠
✨Rangoli is a popular Diwali tradition –– beautiful patterns made using colorful powders, rice, flowers and flower petals.. People draw rangoli on the floor by the entrance of their homes to welcome bring good luck!⁠
⁠
Happy🪔 Diwali!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠
⁠ ⁠

07/20/2021

⏰I have heard countless times, 'I eat good all day and then am starving at night' or 'I just can't help myself at night and I eat everything I see'. Do you ever feel like that?⁠⁠
⁠⁠
1️⃣ Skipping breakfast or having coffee ☕️ is consuming only 5-20 calories or none. Try eating a balanced breakfast inclusive of protein, fibrous carbohydrates and a healthy fat.⁠⁠
2️⃣ Eating 'good' or 'clean' all day which is likely you are just not consuming enough calories. Eating a large bowl of steamed veggies🥗 is not going to provide you enough calories/energy to make it through the day. Try adding a protein, healthy fat to your steamed veggies and a high fiber carb. The combination of fiber and protein will help keep you full for long.⁠⁠
3️⃣ Sitting on the couch 🛋 at the end of the day and eating 'nasto', popcorn or something sweet is a habit. So that behavior associated with the couch just makes you want to eat despite hunger levels. Try listening to your hunger, really check in with yourself. Change that behavior with only eating at your dining table 🍽 without watching TV. And if you’re tired, just go to bed! ⁠⁠
⁠⁠
If you eat enough throughout the day, you will not feel 'starved' at night🌃. Trust me, try eating earlier in the day to avoid the 'out of control' feeling at night. ⁠⁠
⁠⁠
Now tell me, do you feel that way at night? Or ever have?⁠ 👇🏾👇🏾👇🏾⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

07/19/2021

Hi IG Family,⁠⁠
⁠⁠
Thank you for sticking with me while I took a social media break. And hello 👋🏽 to all my new followers! ⁠⁠
⁠⁠
I took the break to be more present 🙏🏾 with my family, friends, loved ones and my work! I enjoyed every minute of it (well almost every minute). ⁠♥️⁠
⁠⁠
Since I have been gone, my 2 teenagers finished remote learning for the year, went to Hawaii🌴, spent a week in Santa Monica☀️, flew to Florida for 36 hours to spend time with my cousins, dinners with family, girlfriends and friends, walks with girlfriends, and celebrated my 20 year wedding anniversary💍! I have shared pictures in my stories (if you're interested).⁠⁠
⁠⁠
🌱Alrighty, enough about me, tomorrow I will be back to regularly scheduled nutrition info! ⁠⁠
⁠⁠
👇🏾👇🏾In comments, let me know what you would like to see more of in my posts, reels and stories!⁠👇🏾👇🏾⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠

04/26/2021

Weekends seem to be baking time! My daughter is still taking Baking 👩🏾‍🍳 in middle school, makes the kitchen a mess, but we (usually) love the food she makes. Yesterday she made 🍎 apple cinnamon oatmeal muffins. Do you bake on weekends? ⁠⁠
⁠⁠
But don't eat eggs 🥚 ? Or ran out of eggs? This image can be your go to source for baking eggless! ⁠⁠
⁠⁠
🥚Flax and Chia egg: mix the seeds and water and let it sit for about 15 minutes⁠⁠
⁠⁠
🥚Aquafaba: it is the liquid from canned garbanzo beans or you can make it at home with soaking and cooking chickpeas⁠⁠
⁠⁠
🥚Mashed bananas 🍌 and applesauce: needs no explanation.⁠⁠
⁠⁠
My fave egg alternate is flax or chia egg, only because I have it at home and so easy! What is your favorite egg replacement? Tell me below 👇🏾⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Address

San Ramon, CA

Opening Hours

Tuesday	8am - 6:30pm
Wednesday	8am - 6:30pm
Thursday	8am - 6:30pm

Telephone

+15105794442

Website

http://www.thenourishedrd.com/

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