Let’s Shop Wisely …


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Shopping Cart

Image courtesy: Satish Krishnamurthy, License: https://creativecommons.org/licenses/by/2.0/

It is important that while shopping, one needs to really know about the product being bought. There is an ever increasing trend to go to a mall and fill the shopping cart with loads of processed food with shiny and colourful packaging without giving a moment’s thought to what ingredients are used, what is the expiry date, what is the price of the product.

Need for convenience has made people oblivious to the fact that most if not all businesses are out to make money, at any cost, even your health.

Here are a few tips to shop wisely and save yourself a lot of trouble and moolah.

  • No emotional shopping. Make a shopping list before your go to the mall. Buy what you really need rather than being tempted by what you see on the shelf. Some amount of discipline here will go a long way in saving yourself a big wad of green paper.

  • Check the ingredient list. Companies are bound by law to display the ingredients used and nutrition facts such as Carbohydrates, Proteins, Fats, Sugars, etc. Once you know your daily plan or caloric requirements, in discussion with your dietician, you can compare the values in the fact list and decide whether the product is suitable for you to consume.

  • Check the expiry date. It should be greater than the date – when you intend to consume the product – by a comfortable margin of 3 – 4 times.

  • Compare prices across multiple brands, before choosing any item.

  • Avoid ready to eat food such as ‘…’ Such items contain preservatives which although approved are essentially chemicals. The lesser you consume, the less your body has to work hard to clean your systems.

  • Opt for organic food, if possible. Although more expensive than other products grown using traditional methods, there is little chance of contaminating yourself with the fertilisers and pesticides used, which get deposited in similar food items in trace quantities, which over a period of time build up to toxic levels within our body.

Know more about how to plan a healthy grocery, within your budget, by availing counselling services at Anagha’s world

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The Joy of Parenthood


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Happy Family

Few days back, I met a jolly couple in their 30s dreaming for parenthood. The gynaec had asked them to reduced their weight. After doing all the required medical tests, both were found to be physically and mentally sound. They were also prepared, well versed with all general knowledge about being parents.

We soon started talking on a personal level. Its not like that they don’t understand or they don’t know anything about health, nutrition and preventive health care. As I said earlier they were well versed with all knowledge.

Although there were some gaps in their knowledge, what they needed really was not diet planning. but nutritional consulting. So, I engaged in a conversation with them, cautiously probing into their minds, trying to get into their psyche – like peeling the layers of onion. It was essential to understand their lifestyle, nutrition details and their mindset.

I observed that for them reducing weight meant cutting down on food and initiating a daily gym routine. Though generally in the right direction, it is more important to make right kind of food choices in meals, activity patterns and life style changes. Born in a ready-to-eat food culture, modern couples tend to think that medicinal supplements are sufficient to cover any inherent deficiencies in them and hope to have a healthy child.

You would certainly agree that to get a desired fruit, one has to grow the seed in a well nurtured soil, with lots of care. Then why do we forget that for giving birth to a healthy baby we need to ensure a well nourished body? Both partners have to nurture yourself with good nutrition as well as develop a positive mindset, to give birth to a healthy child for your family or human being for this nation.

The conversation ended in a right note as the couple realised that they needed to focus on a healthy body and mind, with the help of nutritionally balanced diet. It was getting late and we bid each other farewell. I walked away happy that I could add value to their parental dreams.

Carrot Soup in Diarrhoea


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Laughter is best medicine except of course if you have got diarrhoea :)

In case of severe diarrhoea, it is advisable to observe a complete fast for one to two days, to give rest to the intestinal tract.

Only warm water with a  pinch of salt and sugar or Oral Rehydration Salts (ORS) is allowed to compensate for the loss of body fluids.

Avoid the following food in Diarrhoea
Milk and Milk drinks, Whole grain bread and cereals, Cheese, Whole fruits (except ripe banana), Nuts, Meat, Fatty soups, Sweets and all vegetables. Although, you can have tomato juice or carrot soup.

Benefits of carrot soup
– supplies water to compensate dehydration
– replenishes sodium, potassium, phosphorus, calcium, sulphur and magnesium
– supplies pectin which coats the intestine to allay inflammation.
– prevents growth of harmful intestinal bacteria and
– prevents vomiting.

Know more about how to combat diarrhoea by availing pediatric nutrition services at Anagha’s world

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So what is Diet Planning after all?



Dieting or Diet Planning is not a specific diet which anyone can adopt to achieve desired results. It cannot be bought off the shelf and experimented with.

“Let me try this plan. Look, how slim Aparna looks after following it”

This is a wrong approach towards diet management.

Diet planning is a learning process.

One has to
– Check all your daily food intake,
– Monitor your meals,
– Check how your body react after each day meals.
– Assess your daily activity schedules

You will notice differences on days when you have a regular meal and the days when you eat outside food / junk food / cold drinks soft drink / alcohol / non veg.

It may not show any difference after eating non-veg,  if you are a hardcore non-veg eater like Catholic’s or Punjabi, as your body is use to it. Digesting 2 – 3 jowar bhakri / rotis  is easy for hardcore Maharashtrian. Eating rice in all meals is OK for South Indians. But if you shuffle all these meals  in between  these groups, each persons metabolism reacts in different way. 

Also, crash diet is most certainly not diet planning. Anyone recommending a crash diet is not your well wisher and anyone following such a plan is causing more harm to one’s own body.

So Diet planning is actually, learning and understanding each individuals own nutrition requirement and doing appropriate modifications in your meals and lifestyle, under the guidance of a professional dietitian.

Wishing every one a Happy & a Healthy  New Year.

Stay connected and shape up your world with services offered by Anaghasworld

Role of Chromium in Diabetes


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Chromium is an essential trace mineral that plays an important role in the metabolism of carbohydrate and fats. It is important in Type-1 diabetes and has also shown marked improvement in patients with Type-2 diabetes. Foods high in chromium give beneficial results in diabetes.


  • It works with Insulin in the metabolism of sugar.
  • It helps transport of glucose into the cells and does not allow blood glucose to RISE.
  • It is a critical component of GTF (glucose tolerance factor) activities.

Do you want to know more? You can participate in this conversation.

Negative calories balance?


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If you are a member of any fitness club or slimming center , you may have heard phrases such as Negative calorie balance or Compensation diet. We’ll talk about Compensation diet later, But first let us focus on what is Negative calorie balance and how you can calculate it yourself.

Negative calorie balance is mainly reduction of extra calories from actual intake of calories so as to achieve a weight loss. Each dietician has her own personal recommendation to achieve the patient’s target.

A negative calorie balance of 550cal/day will induce a weight loss of 0.5 kg/week. This can be achieved by reducing the intake by 250 calories from food and taking exercise to burn 300 calories.

It is important to note that reducing on calories does not imply shifting to a starvation diet.

This technique is employed only in specific cases where the actual calorie consumption is more than required, by a person of a given age, physique, physiology, as well as mental conditions, so as to enable the person to cope up with new lifestyle modification plus meal serving modifications.

Activities (such as our routine life) consuming 2.5-4.9 calories per minute in a normal adult are considered as light; those (such as exercises) consuming 5.0-7.4 calories per minute are consider as moderate; those (sports) consuming 7.5 calories per minute and over are considered as strenuous.

To calculate your day to day calorie consumption the following chart will be helpful. Although, It is a better idea to let a professional dietician determine the amount of negative calorie balance needed, if any.

Table :- Calories expended in various activities

Activity Calories per minute
Lying down 1.0
Sitting 1.5
standing 2.6
Driving a car 2.8
Washing clothes 3.1
Walking indoors 3.1
Driving a motorcycle 3.4
Mopping floors 4.9
Farming ploughing with bullocks 6.7
Walking downstairs 7.1
Walking upstairs 10.0-18.0
Walking on road / field (3.5mph) 5.6
Running (5mph) 10.0
Dancing (moderate to vigorous) 4.2-7.0
Volley ball 3.5-8.0
Table tennis 4.9-7.0
Rowing (pleasure- vigorous) 5.0-15.
Cycling (5-15mph) 5.0-12.0
Swimming (pleasure) 6.0

Hopefully, now you are better equipped to understand some of the terminology you will encounter at the Dietician’s clinic. We will learn more about compensation diet in our next tete-e-tete.


Healthy snack – Vegetable Upma (Semolina with mixed vegetable) Single dish meal ~ 225kcal


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Upma is a traditional indian dish, which is a regular recipe for the morning breakfast / evening snack. It is also know as Upeet, Upmaavu, Uppindi, Uppeetu in various regional language.

What I am going to talk about today is not the regular Upma but a slightly modified version- the Vegetable Upma, with ingredients that qualifies it a single dish full meal. This can occasionally become a healthy alternative for a full dinner. Especially if you do not feel like having a full meal but want something lighter or if you have a busy schedule and want a quick meal option.

Instead of Rava / Sooji (Semolina) one can also use Daliya (broken wheat), Oats, or broken Bajra.

Vegetable Upma served in a plate with two spoons.

Vegetable Upma (Semolina with mixed vegetables)

Ingredients (Meal for 2 persons)

  • Rava (Semolina) – 1 cup
  • Moong dal (Green gram) – 1/2 cup
  • Onion, diced – 1 nos
  • Tomato, diced – 1 nos
  • Water, boiled – 2 cups
  • Salt to taste

Your choice of vegetables, any combination

  • Potato small, chopped into cubes – 1 nos
  • Cabbage, chopped – 1 cup
  • Fresh Peas – 1 cup
  • Gajar (Carrot), diced – 1/2 cup
  • Beans, diced – 1/2 cup

For Tadka (oil Tempering)

  • Urad dal (White lentil) – 2 tbsp 
  • Green medium chillies, finely chopped – 2 nos
  • Aala (Ginger), finely chopped – 1 tsp
  • Rai (Mustard seeds) – 1 tsp
  • Jeeraa (Cumin seeds) – 1/2 tsp
  • Haldi (Turmeric) – 1/2 tsp
  • Hinga (Asafoetida) – 1/4 tsp
  • Cooking oil – 1 tbsp


  • Lemon juice – 1 tbsp – to enhance the taste
  • Kothimbir (Coriander leaves)


  1. Dry roast Semolina till it becomes semi-brown and then keep it aside.
  2. Heat the oil in a Tava (cooking pan or Wok) on medium-high flame.
  3. Give it a Tadka with Rai (Mustard seeds) and watch it crackle in the oil.
  4. Add Jeera (Cumin seeds), Hinga (Asafoetida) followed by green Chilli and Ginger
  5. After a few minutes, add Urad dal and cook till it becomes brown
  6. Add Onion, Potato, Peas, Moong dal (Green gram), Haldi (Turmeric) and allow it to fry, under cover for 1-2 min or until the onions caramelise.
  7. Now add remaining vegetables and let it steam for 2 mins
  8. Add the boiled water and bring the whole mixture to a boil.
  9. Then add the diced tomato, the Semolina which we had roasted earlier and Salt to taste. Mix it well and allow it to cook for 3 mins. You can smell the wonderful aroma of cooked Semolina.
  10. Add Lemon juice to improve the flavour and mix well.
  11. Garnish with Kothimbir (Coriander leaves). It is already looking mouth-watering.
  12. Serve it hot and enjoy your dinner.

Enjoy this wonderful dish at home! If you do make this dish, please LIKE this post or comment accordingly. Your appreciation drives us to do better.

Healthy snack – Dahi Pohe (Puffed rice with Curd) ~ 140kcal


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Its 5pm in the evening and you are hungry. The fridge is stocked with some pizza, cheese and leftovers of the party last night. You are tempted to reach in and take a small(?) bite.

Things have changed since the last time you have visited my blog. You have chosen to eat a natural, and well balanced diet. What can you make, that is quick, natural and healthy and most importantly, a tasty snack.

Try this for a change. ‘Dahi pohe’ or ‘Puffed rice with Curd’. This is a low calorie (140 kcal approx) snack that you can have for breakfast or as evening snack. If you are not from Asia, you can get Puffed rice from any Asian/Indian/Pakistani store, in your vicinity.

Healthy snack - Dahi poheYou will need the following ingredients (Serves 1 person):

  • 1 cup ‘Pohe’ (Puffed rice)
  • 2 tbsp ‘Dahi’ (Curd / Yogurt)
  • 1 tsp oil
  • ½ tsp ‘Mohri’ (Mustard)
  • ½ tsp ‘Rai’, (Cumin seeds)
  • 1 ‘Hirvi Mirchi’ (Green chilly) finely chopped
  • 7-8 ‘Kadi patta’ (Curry leaves)
  • Salt, as per taste

For Garnish / Seasoning

  • ‘Kothimbir’ (Coriander leaves)
  • Tomato diced
  • 1/2 cup Pomegranate seeds


  1. Wash Poha (Puffed rice) and allow the water to drain away.
  2. Take small ‘tadka’ (fry) pan , add 1 tsp of oil in it. Put Mustard, Cumin and then put green Chilly and Curry leaves.
  3. Pour this on soaked ‘Poha’
  4. Add ‘Dahi’ (Curd) and sprinkle some salt as per taste and mix slowly
  5. Garnish with ‘Kothimbir’ (Coriander leaves), Pomegranate seeds and diced Tomato,
  6. Serve with any veg raita or eat as it is.

Enjoy this wonderful dish! I love it, you will like it too. If you do make this dish at home, Pls LIKE this post or comment accordingly. Your appreciation drives us to do better.

Slim is beautiful?


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Slim girl“She has a great body and has absolutely no constraints when she indulges in dollops of ice cream and enjoys life at her fullest. Then why oh why, do I have to restrict my diet, avoid this, eat that (yuck). I want to be like her!”

Does this thought ever cross your mind? 35 year old Greta who lives in Europe has a similar predicament and I won’t blame her. But let me warn you, this drive to emulate someone else, who is slimmer or fitter than you, can and will eventually take you down the anorexia lane.

There are two extreme perspectives on this – I want to be as slim as her and I want to be as healthy as she is. Rather than cribbing on the other person, your focus should be on ‘you’ having a healthy body and lifestyle.

‘Slim is beautiful’ is a marketing myth which is brainwashed into you by the media, whose only purpose is to enslave you as a consumer.

One has to realize that what one should eat depends on ones own metabolism. Metabolically, you are absolutely different from every other person. But that does not mean, you should go on starvation mode or skip lunch or dinner, or get into an ever spiraling depression of ‘why does this happens only to me?’ You are not alone.

A negative attitude towards yourself and your life plays havoc with your emotions and in this state, it is difficult to control your eating habits.

A well balanced diet with a proper mix of carbohydrates and proteins – along with some vitamins and minerals to aid in absorption of food, moderate activity and a positive outlook towards life will go a long way towards a healthy and purposeful life. Yoga and pranayam can also help you achieve the mental stability needed to focus your mind on the positive aspects of life.

And most importantly avoid a crash diet solution or a 17 day miracle like a plague! Eating right is not a quick cure destination but a journey – a way of life.

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