Best Dietitian in Mohali

16 dietary recommendations to help prevent childhood obesity

When it comes to feeding their children, Indian parents frequently struggle to strike a balance. It might be difficult to get youngsters to eat more homemade cuisine and healthy foods because they can be picky eaters. Additionally, the accessibility of sugary drinks and junk food has made it simpler for calories and bad fats to enter your child’s diet. Therefore, it should come as no surprise that childhood obesity has become a serious health issue for growing children. Obesity is an issue because, if untreated, it can cause your child to develop lifestyle disorders like high blood pressure, high cholesterol, type 2 diabetes, and even low self-esteem.

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Dietitian Neha the best dietitian in Mohali will help you in calculating your your child’s body fat.

Therefore, it’s crucial to calculate your child’s BMI or body fat. It is calculated by dividing the weight by the height square. Additionally, the body fat percentile allows you to assess your child’s body fat in relation to that of children of the same age and gender. Therefore, your child is at a significant risk of being overweight or obese if their BMI is at or above the 85th percentile. Take action by teaching your child healthy eating habits, motivating him or her to be active, and implementing the following advice by Dietitian Neha, the famous dietitian in Mohali 

Encourage your children to limit their consumption of junk food like burgers, fries, and pizza by teaching them about proper portion proportions.

Whenever you cook noodles, add a tonne of fresh vegetables to make it more nutrient-rich. Consider switching to whole wheat pasta from spaghetti produced with refined flour.

Make sure your child gets enough water to drink. This will fill them up and prevent them from reaching for a fatty, sugary snack.

As a snack, provide them with a fruit or a vegetable as opposed to ice cream or chips. Greek yoghurt or apple slices with peanut butter are healthy alternatives to packaged snacks.

Give your kids plenty of time to play—at least an hour. Both their physical and mental growth depend on this. Include a variety of physical activities like dancing, skipping, etc. because kids become tired doing the same things over and over.

Limit their daily screen time to between 30 and 60 minutes. Instead of letting your kids spend all day watching TV, encourage them to play outside.

Instead than concentrating on losing weight, keep your health in check. Encourage your youngster to have a positive attitude toward physical activity and encourage healthy eating habits. Their weight will return to normal as a result of this.

Encourage healthy eating and physical activity in children by involving the entire family. Children learn by imitating the adults around them.

As a family, eat meals and snacks together and refrain from watching television so that the children may concentrate on the taste, flavour, colour, and texture of the food.

You shouldn’t let your kids eat meals or snacks while they watch TV because this could keep them from feeling full and could result in overeating.

Kids shouldn’t be fully denied fatty and sugary foods because doing so will just make them crave them more. Make certain to occasionally treat them. They are permitted to consume any meal in moderation.

Include children in meal planning, preparation, and purchasing. In this manner, you will be able to comprehend their tastes and provide nutritional knowledge to them.

Don’t overfeed them with fruit juice because it is heavy in sugar and calories. Give them entire fruits instead, as they will provide fibre.

Encourage them to chew their meal thoroughly and eat slowly, as this will increase satiety.

If your child eats when they are bored, depressed, or lonely, try to help them discover patterns. Aid them in identifying true hunger.

Never use food as a reinforcer or deterrent. As a result, an unhealthy attachment with food is developed.

Every child has a different physical type when they are born. Therefore, changing their diet shouldn’t be based solely on the assumption that they are overweight. It is not advisable to put children on extreme weight-loss regimens because they are still developing and a restrictive diet may impede their growth. Always seek the assistance of a medical practitioner to determine the child’s height, weight, and take into account their growth history.

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The Healthiest Foods for Joint Pain Relief

You may already be taking prescription or over-the-counter medications to reduce morning stiffness, joint pain, and inflammation. However, numerous studies indicate that some foods, spices, and supplements may be beneficial in addition to medications.

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Panchkula’s top nutritionist Neha, a dietitian, discusses which wholesome foods may reduce joint pain:

Mediterranean eating

Numerous studies have discovered the Mediterranean diet to provide a number of health advantages, some of which appear to be similar to those brought on by nonsteroidal anti-inflammatory medicines (NSAIDs).

A high intake of low-glycemic fruit, vegetables, and legumes; a high intake of unsaturated fats, particularly olive oil; a moderate amount of alcohol, primarily in the form of wine; a moderate to high intake of wild fish; and a low intake of dairy products and red meat are all components of the Mediterranean diet.

A whole-foods, plant-based diet is associated with considerably better self-assessed functional status and pain reduction in adult osteoarthritis patients. The Mediterranean diet is an example of a whole-foods, plant-based diet that excludes refined foods and includes fruits, vegetables, grains, legumes, and legume products.

fatty fish

The presence of omega-3 fatty acids in fish oils is thought to be responsible for their positive effects. Consuming fish oil has been shown in studies to have anti-inflammatory properties, and it is especially beneficial for joint discomfort.

Cold-water fish, including sardines, trout, and wild salmon, are natural sources of fish oil. Flax seed, chia seeds, and organic soybeans were among the vegan and vegetarian sources.

According to a study, fish oil improved cardiovascular health, decreased the need for NSAIDs, and decreased joint discomfort.

Two servings of cold-water fish per week are plenty, according to renowned dietitian Neha.

Cruciferous plants

You should attempt to eat a half cup of a cruciferous vegetable, such as broccoli, cauliflower, Brussels sprouts, or kale, each day in addition to other veggies, advises the expert. “These are all nutritional powerhouses, loaded with fibre, vitamins, and antioxidants.”

Sulphoraphane is an antioxidant present in cruciferous vegetables that has been shown to have anti-inflammatory and pain-relieving properties by a team of researchers. It might be beneficial for athletes who put a lot of pressure on their joints in addition to helping arthritis patients.

herbs & spices

Spices like ginger and turmeric are known for their anti-inflammatory properties. Due to its anti-inflammatory characteristics, turmeric, which is frequently used in Indian food, is also employed in traditional Asian medicine.

For a powerful anti-inflammatory boost, mix turmeric and ginger into smoothies, eggs, or sauces.

a green tea

One of the most popular drinks in the world, green tea has been studied extensively for its potential health benefits.

According to a study, green tea altered the immunological responses connected to arthritis.

The polyphenolic chemicals included in green tea have been proved to be a beneficial addition to nutritional therapy and have anti-inflammatory qualities, but long-term usage of NSAIDs can have negative consequences and cause discomfort.

Green tea should be organic if you want to minimise pesticide exposure.

Noxious foods

If you want to reduce joint pain, stay away from specific foods.

When it comes to lowering or alleviating joint inflammation, sugars and refined grains, such as white rice, pasta, and white bread, are the worst offenders.

For women, try keeping daily added sugar intake to six teaspoons and for men to nine teaspoons. Pick organic sugars like honey, maple syrup, and coconut sugar when using it.

Because they have a healthier fat profile than conventional sources, choose grass-fed or wild game. Trans fat and partially hydrogenated oils are still another absolute no-no for a variety of health reasons.

Avoid omega-6 fatty acids as well. Due to the extensive use of processed foods, the American diet tends to be richer in omega-6 fatty acids. Omega-6s, when consumed in excess, can exacerbate inflammation. Corn oil, safflower oil, sunflower oil, peanut oil, grapeseed oil, and vegetable oil are some of the sources. For condiments like salad dressing and mayonnaise, check the ingredient lists.

When you feel like your diet has improved but you are still having joint pain that you believe to be caused by food, speak with a registered  Best dietitian in Panchkula Dietitian Neha   who is skilled in determining food sensitivities for a customised plan of action.

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When you’re sick, what should you eat?

It may be challenging for a sick individual to get an appetite. But it’s crucial to eat and drink, especially when you’re feeling under the weather.

Different foods are effective against various illnesses. Foods that would not help someone who is feeling sick may be beneficial to someone with a sore throat.

Famous Dietitian in Tricity Dietitian Neha will tell you about the foods that persons with common ailments should eat and stay away from.

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Flu and colds

Cold and flu symptoms may include a sore throat, a cough, and a clogged nose. The immune system can be strengthened and inflammation and congestion can be reduced by eating the following foods.

1. Natural teas

It’s crucial to drink enough of fluids if you have the flu or a cold. Herbal teas are cooling, and inhaling their steam can assist in clearing sinus mucous.

A cup of hot water with some ground turmeric added could help soothe a sore throat. According to research, turmeric is both anti-inflammatory and antiseptic.

Natural plant substances like polyphenols, flavonoids, and catechins are widely present in tea leaves. The immune system is boosted by these. Particularly catechins may shield Trusted Source from some influenza virus strains.

Echinacea tea has been suggested by some as a way to reduce the duration of cold and flu symptoms. Scientific study has not yet been able to validate this impact.

2. Honey

A bacterial infection may be the cause of a sore throat. Antimicrobials in honey are abundant and aid in the healing of several kinds of infections.

Although it shouldn’t be given to infants less than 12 months, honey may be useful in treating children’s coughs.

In a review from 2020, honey was put up against popular over-the-counter children’s cough medicines, a placebo, and no therapy.

The researchers discovered that salbutamol and diphenhydramine, two substances frequently included in cough treatments, did not appear to be as effective as honey. Dextromethorphan, another widely used component, and honey also had comparable effects.

The majority of the studies included in the study only examined night acute coughs, so the results were constrained.

3. Berries and citrus fruits

Oranges, lemons, and grapefruits are just a few examples of citrus fruits that are rich in vitamin C and flavonoids. These increase immunity and reduce inflammation, both of which could aid in battling a fever.

According to some research, the flavonoid quercetin, which is also present in berries, may aid in the treatment of rhinovirus infections. The majority of common colds are brought on by this virus.

Fruit juices that are frozen and mushy can frequently relieve sore throats.

Noxious foods

Although there is little scientific evidence to back it, many people think that dairy causes their bodies to produce more mucus. However, dairy may thicken mucus, which can exacerbate nasal congestion.

Dehydration brought on by caffeine worsens congestion. Although they should be consumed in moderation, some caffeinated beverages, like tea and coffee, contain immune-boosting antioxidants.

Alcohol can dehydrate you and cause an inflammatory reaction, which could make your cold or flu symptoms worse.

Best Dietitian in Tricity Dietitian Neha  will guide you in your aim of having healthy life .

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Dietary Guidelines for Migraine Headaches

Anyone who has ever had a migraine can attest to the pain and other symptoms they can bring on, including nausea, vomiting, sensitivity to sounds, odours, and light, changes in vision, etc. While the headache and other symptoms of sporadic migraines may only last one or two days, those of chronic migraines may manifest themselves for 15 days or longer each month.

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Describe the migraine

Recurrent headaches and throbbing that can last up to three days are frequent symptoms of a migraine. One side of the head will typically experience extreme pain, along with additional symptoms including nausea and hypersensitivity to light, sounds, and scents. Before developing a migraine, some patients can experience unusual sounds and smells as well as visual distortions known as aura. Although the fundamental cause of migraines is unknown, their frequency and intensity can be influenced by changes in our sleep patterns, menstrual cycle hormone levels, food, and stress.

Best Dietitian in Mohali Dietitian Neha will tell you about the various causes of migraine 

Common migraine causes

According to several medical professionals, the onset of migraines may be influenced by chemical imbalances in the brain. Your eyes, mouth, and other facial sensations are all controlled by the trigeminal nerve in your skull. It is a significant pain route. When a migraine begins, your body’s serotonin levels may drop, causing a nerve to produce neurotransmitters, which travel to your brain and create agony.

Dietitian Neha, a well-known nutritionist in Mohali, will organise your diet so that you live a healthy life.

List of Migraine-Friendly Foods

Diet may have a significant impact on how migraine headaches develop. The foods listed below may help with migraine symptoms.

Fruits: Dehydration might result in migraines. Thus, consuming fruits with a high water content, such as melons, oranges, etc., can lessen the severity of a migraine attack.

Brown rice, nuts, and whole grains: Low magnesium levels in the brain have been linked to migraine headaches. Because of this, foods like dark chocolate, soybeans, pumpkin seeds, whole grains, and rice contain large amounts of magnesium, which can lessen the severity of migraine headaches.

Bell peppers: Bell peppers contain essential antioxidants, minerals, and vitamins, therefore eating them can significantly reduce the incidence of migraine attacks.

Ginger: Due to the presence of components that might suppress inflammatory chemicals, ginger is useful in reducing migraines.

Dehydration is one of the primary causes of migraines. Potassium, vitamin C, and vitamin B1 are all present in potatoes, which are 75% water. When you have migraine attacks, potassium can help relieve the excruciating head agony.

Vitamin B2 (riboflavin), according to the American Migraine Foundation, may aid in reducing the frequency of migraine attacks. Salmon, red meat, mushrooms, and grains are foods that are sources of vitamin B-2.

Avoiding these meals will prevent migraines from occurring:

Chocolate: Chocolate contains caffeine and a chemical called phenylethylamine, which might negatively impact cerebral blood flow. Migraines may result from this.

Caffeine: Caffeine is a stimulant that increases vigilance and energy while also having an impact on the blood vessels of the brain and central nervous system.

MSG: Monosodium glutamate, which is mostly included in Chinese sauces, salad dressings, and dried soups, can activate receptors in the neurological system that can cause migraines.

Alcohol: Some alcoholic beverages, such as beer and red wine, contain sulfites, histamine, and tyramine, which can cause migraines.

Brain freeze can result from ice cream, slush, and frozen beverages. They may narrow your blood vessels and aggravate migraines.

Aged Cheese: Since it interferes with neurotransmitter secretion, the tyramine present in cheese, particularly aged cheese, can cause migraine symptoms.

Meat that has been processed: Meat that has been processed often contains sodium nitrate, a flavouring preservative that can alter the chemistry of your brain and trigger migraines.

Aspartame is an artificial sweetener that can cause migraines and is present in foods including morning cereals, gelatin, low-calorie yoghurts, and desserts as well as drinks like diet sodas.

Gluten: Products manufactured from wheat, barley, and rye and their byproducts all include gluten, which in persons who are gluten intolerant can cause migraines.

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Diabetes Diet, Eating, and Exercise

When you have diabetes, a healthy lifestyle includes both nutrition and exercise. Along with other advantages, maintaining a balanced diet and exercising regularly will assist you in maintaining blood glucose, also known as blood sugar, within the desired range. You must balance what you eat and drink with exercise and diabetic medications, if you take any, in order to control your blood glucose. Your blood glucose level must be maintained in the range that your medical team advises by paying attention to what you choose to eat, how much you eat, and when you eat.

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At first, it may seem difficult to increase your activity level and alter your eating and drinking habits. Starting small and enlisting support from your family, friends, and medical staff may be easier for you.

You can benefit from eating healthily and staying active most days of the week. Chandigarh’s Best  dietician, Dietitian  Neha  will discuss the diabetes dos and don’ts with you.

What foods are suitable for those with diabetes?

You might be concerned that having diabetes implies avoiding certain meals. The good news is that you can still enjoy your favourite meals, but you may have to eat fewer of them or in smaller quantities. Your medical team will work with you to develop a diabetes meal plan that suits your preferences and needs.

Eating a range of nutritious foods from all food categories in the amounts recommended by your meal plan is the key to eating when dealing with diabetes.

Best nutritionist in the city Dietitian Neha,will create a diet for you.

The food groups that you can consume include:


Non-starchy foods include peppers, tomatoes, greens, broccoli, and carrots.

potatoes, maize, and green peas are among the starchy foods.

oranges, melon, berries, apples, bananas, and grapes are among the fruits.

Whole grains should make up at least half of your daily servings of grains.

contains quinoa, wheat, rice, oats, cornmeal, and barley.

examples include tortillas, bread, pasta, and cereal.


fatty meat

without the skin: chicken or turkey



Peanuts with nuts

dried beans and certain peas, including split peas and chickpeas

alternatives to meat, like tofu

Nonfat or low-fat dairy

If you have lactose intolerance, drink milk or lactose-free milk.



Which meals and beverages should people with diabetes avoid?

limitable foods and beverages include

foods that are fried and other items that are high in trans and saturated fat

foods high in sodium, often known as salt,

treats like ice cream, candy, and baked goods

beverages with added sugars, including ordinary soda, sports and energy drinks, and juice

Replace sugary beverages with water. When drinking coffee or tea, think about using a sugar replacement.

Neha, a Famous dietitian in Chandigarh, will assist you in creating your ideal food plan.
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Gallbladder Stones Diet

Gallstones, also known as gallbladder stones, are a common condition marked by the development of calculi within the gallbladder. Gallbladder calculi are not always a sign of a health issue and can occasionally go unnoticed. However, gallbladder stones can occasionally cause stomach pain, which is frequently accompanied by bloating, nausea, and even vomiting.

All of these symptoms can make life challenging and make it difficult for a person to carry out daily tasks and errands.

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The most common surgical treatment for gallbladder stones is removal, but they frequently recur.

In these cases, a diet that places a strong emphasis on avoiding foods that cause gallstones and including foods that prevent them may be beneficial.

The top ten foods to avoid and include in your diet are listed below to help you stop your gallbladder from developing more stones.

Food which should be taken in your diet to prevent gall stones

Best nutritionist in the city Dietitian Neha,  will advise you at every turn.

As previously stated, preventing gallstones and treating gallbladder calculi involve more than just avoiding particular foods. Many foods can help your gallbladder, and an equal number of foods can successfully replace the high-trans-fat, processed, and refined white foods that are the root cause of gallstones. A diet that places a focus on the prevention of gallstones calls for swapping out your protein sources, replacing unhealthy fats with beneficial monounsaturated fats, and including high-fiber fruits and vegetables. Including these foods in your diet won’t dissolve or dissolve gallstones or gallbladder stones, but they do greatly reduce the likelihood of them returning. As was already said, the items on the following list can also lessen the pain and discomfort brought on by gallstones and stop them from coming again.

Given The Top 5 Foods to Include in Your Diet to Avoid Gallstones Are Listed Below:

  • veggies and fruits, especially leafy greens.
  • Shellfish and fish.
  • Low-fat journal
  • lentils and beans
  • tempeh and tofu.

Nutritionist Neha, a well-known dietitian in Tricity, can be contacted.
Foods to Steer Clear of to Prevent Gallstones

After a gallbladder stone has been surgically removed, there are some foods you should avoid in order to prevent a calculus from reforming within the gallbladder and even to lessen discomfort and pain if you already have a gallbladder stone issue. The emphasis is on avoiding foods with a lot of fat because studies have shown that obesity is frequently associated with gallbladder stones. Low-fiber diets have also been demonstrated to be a significant factor in the aggravation of gallstones.

Given The Top 5 Foods To Avoid To Prevent Gallstones Are Listed Below:

  • Veggie oil.
  • Coconut oil
  • refined white meals, such as pasta and bread.
  • foods that are heavy in fat.
  • packaged food.

You can visit our website,, and get in touch with the best dietitian in Tricity, Dietitian Neha.

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Conscious Eating

The self-calming eating behaviour is mindful eating. As it encourages people to live more intentionally and develops skills that can help prevent chronic pain, illnesses, depression, anxiety, and sleeping problems, mindful eating is thought to have a positive impact on physical health. Additionally, evidence suggests that it is effective in treating obesity.
Mindful eating entails being aware of our food and the reason we are consuming it.
Its primary goal is to appreciate the meal and its flavours rather than only lose weight.
In order to enjoy the eating experience, mindful eating typically involves paying attention to our physical sensations such as hunger, satisfaction, and cues to stop eating.

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What mindful eating entails:

Eating slowly to appreciate flavours. Savoring the smell, taste, and texture of food.

Eating without feeling guilty
Understanding hunger, fullness, satisfaction, and craving signs.

Avoiding distractions while eating, such as the phone and the TV.

How to incorporate mindful eating into your life:

Decide for yourself whether you are hungry or full. When your body tells you to, eat.

Simply because it is lunchtime or dinnertime, people frequently eat even when they are not particularly hungry. Eating past the point of fullness can result in excessive food consumption and weight gain.

Use small plates to help you eat less and more mindfully. Eating on small plates and using small utensils can help you do this. We eat less when we see less. Using smaller plates can help you control your portion sizes. Making smaller versions of dishes like cutlets, cheelas, and chapati helps with portion control.

No need to consume all food from plates. Sometimes when we are eating, even though there is still food on the plate, we feel full. People often eat until they are full, which can result in overeating. It’s completely acceptable to leave food on the plate when you’re satisfied; you can store it as leftovers and eat it later.

In order to prevent yourself from feeling guilty about indulging in unhealthy foods, try to stock your refrigerator and cabinets with healthy food options, fruits, and snacks.

The most crucial mindful eating method is to eat slowly. Eat slowly and chew each bite of food as many times as you can. Don’t rush your meal. You can better appreciate the taste, flavour, and texture of food if you eat slowly. It also facilitates simple food digestion.

Pay attention to your food. Try to avoid using digital devices like your phone, TV, or laptop while you’re eating. Never attempt to multitask. Never eat dinner in bed or anywhere else; always dine at the table.

Eat well-balanced meals that are beneficial to your overall health. Include turmeric, aloe vera, black pepper, ginger, tulsi, prebiotics, probiotics, aloe vera, and many more foods in your diet. These are useful for increasing immunity.

For the perfect diet plan you can contact Dietitian Neha and log in to our website

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Diet for PCOD

A condition known as PCOD (Poly Cystic Ovarian Disease) or PCOS (Poly Cystic Ovarian Syndrome) is characterised by several (or “poly”) cysts in the ovaries. Patients with PCOD experience aberrant hormone levels that lead to irregular menstruation, infertility, and some physical characteristics associated with masculinity.

The body’s various hormones work together harmoniously to maintain regular, efficient operation of all systems, including the reproductive system.

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The ovaries produce an excessive amount of androgens, the male reproductive hormones, as a result of hormonal disturbances, which also prevent eggs from forming. Infertility may result from this excess of androgens and the absence of ovulation.

The primary cause of PCOD is the body’s abnormal hormonal functioning, hence it is obvious that treating this constitutional condition constitutionally will be necessary

Your PCOD issues can be controlled by a healthy diet. Dietitian Neha will assist you with your health issues.

Symptoms of PCOD

Typically, the patient exhibits the symptoms listed below:

  • irregular ovulation
  • Gaining weight and having trouble loosing it
  • Dandruff, greasy skin, and acne
  • excessive growth of hair on the chest, back, and face
  • Hair Loss
  • Miscarriage
  • elevated blood pressure
  • Diabetes
  • High triglycerides
  • mood swings or depression
  • breathing issues while sleep
  • body tags
  • fertility issues, such as an egg not releasing (not ovulating)
  • Multiple miscarriages
  • Endometrial (uterine) cancer.

Having a larger-than-average or smaller-than-average baby, giving birth prematurely, or experiencing increased blood pressure during pregnancy or delivery


Treatment for polycystic ovarian syndrome begins with an accurate diagnosis. PCOS treatment options include:

  • Treatment for polycystic ovarian syndrome should include regular exercise, a nutritious diet, maintaining a healthy weight, and quitting smoking (PCOS).
  • Additionally, you can take medication to regulate your hormones.
  • The best course of action will depend on your symptoms and whether you hope to get pregnant.

Eat food lower in carbohydrates and sugar

eat more fiber-rich foods.

Consume foods with a lower glycemic index, such whole grains (jowar, bajra, whole wheat).

Saturated fat-free foods

Oat and wheat flakes

Lots of veggies, fresh fruit, fruit juices, legumes, and nuts

prefer protein-rich food

The importance of nutrition during PCOD (PCOS)

Vitamin B6: Keeps hormone levels balanced, which is essential for controlling PCOD.

For managing weight, vitamins B2, B3, B5, and B6 are especially helpful.

Vitamin B5 aids in weight loss by regulating the metabolism of fat.

For the regular generation of thyroid hormones, vitamin B6 together with vitamins B2 and B3 are required.

Get information on the precise nutrition’s diet to follow based on your body’s needs during PCOD by contacting Dietitian Neha, your nutrition specialist.

Your typical diet contains nutrition as well.

  • Vitamins and a special diet are needed to control PCOD.
  • B2: Soybeans, Brussels sprouts, wild rice, milk, yoghurt, eggs, and nuts
  • Red meat, milk, eggs, beans, and green vegetables make up vitamin B3.
  • B5: Legumes, beef, yoghurt, avocados, and eggs
  • B6: Carrots, brown rice, lentils, salmon, tuna, sunflower seeds, and cheese.

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Optimal Nutrition for Our Vision

The most vital senses in our bodies are our eyes. A healthy eye provides a lower risk of blindness, visual loss, and conditions like cataract and glaucoma.

The quality of life is increased by having healthy eyes. These days, even young children experience vision issues and need to wear eyeglasses or spectacles.

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The cause may be genetics or lifestyle choices, such as using excessive digital or electronic devices.

Our eye health is greatly influenced by our diet. Contact Dietitian Neha for the best diet plans.

Foods to add in your diet for healthy eyes include:

CARROTS – It is true what our parents have been telling us since we were young: “Eat carrots; they are healthy for your eyes.” Vitamins A, C, E, and B carotenes are abundant in carrots. Since vitamin A is a component of the rhodopsin protein, which aids in the retina’s ability to absorb light, it has been observed to play a significant role in good eye vision. Rather of enhancing vision, carrots aim to preserve it. So try adding carrot to your salad from now on or eating them like a snake. Its advantages are also available in carrot juice.

EGGS – They are a good source of zinc, vitamins C, and E. Additionally an excellent source of lutein and zeaxanthin are eggs. Due to its high lutein and zeaxanthin content, it helps lower the risk of vision loss as people age. Try these for breakfast or lunch if you are not vegan or vegetarian.

Spinach, kale, and collards are among the leafy vegetables high in lutein and zeaxanthin. They are thought to be an excellent source of vitamin C. Blue light is absorbed by the lutein and zeaxanthin, which also serve as antioxidants. They aid in preventing blue light from entering the inside of the eye, protecting ocular cells from light-induced free radicals.

CITRUS FRUITS – Fruits high in vitamin C include lemons, oranges, and grapes. They help maintain healthy eye vessels and help prevent age-related eye diseases since they are strong sources of vitamin C. Additionally, vitamin C is said to have therapeutic effects when it comes to ocular irritation.

NUTS: These foods are abundant in vitamin E and omega-3 fatty acids. Walnuts, cashews, peanuts, and almonds are common market nuts that are beneficial for gut health. They are abundant in vitamin E, which helps shield eyes from harm from radiation, smoke, and other irritants.

OILY FISHES – Because they have oil in their guts and body tissues, fish including tuna, salmon, trout, mackerels, and sardines are high in omega 3 fatty acids. They are thought to relieve dry eye brought on by prolonged computer use. Our eyes generated less tears and no tear film when we had dry eye syndrome. Additionally, oily fish have been shown to lessen cataracts and macular degeneration.

Sweet potatoes contain vitamin A, which is beneficial for corneal health. They have three times as much vitamin A as carrots. Additionally, they contain a lot of beta carotenes, which prevent macular degeneration.

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Diet For Pregnancy-

A woman’s life goes through a lot of crucial changes during pregnancy. During this stage of life, extra attention and nutrients are needed. During pregnancy, it’s encouraged to consume more of the essential nutrients including protein, iron, iodine, folate, and other minerals. Your diet plan will need to be adjusted by a nutritionist for pregnancy if you want to give your body more energy.

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During pregnancy, a woman’s body’s immune system is weakened. An infection is more likely to spread in this situation. Therefore, women who are pregnant need to be more careful about the foods they choose to eat and the way they eat. One of the top dietitians in Panchkula,  Dietitian Neha offers the greatest health advice to her patients. Visit our website at to learn more.

Pregnancy nutrition and diet

The food that a woman consumes before or after becoming pregnant has a significant impact on the baby’s healthy development inside the womb. It’s critical to be aware of which foods you should eat and which you should stay away from.

Four Essential Nutrients for Pregnancy

The four main nutrients that should be included in your diet everyday both during pregnancy and after delivery are listed below.

In order to avoid birth abnormalities in the baby’s brain and spinal cord, folic acid is crucial. To be healthy and fit while pregnant, it is suggested that you eat green leafy vegetables, enriched cereals, bread, pasta, beans, and citrus fruits.

Calcium is another crucial vitamin for the healthy growth of the baby’s bones and muscles. To keep the body’s calcium levels at the required levels, food sources including milk, yoghurt, cheese, calcium-fortified drinks, sardines or salmon with bones, green leafy vegetables, etc. are necessary.

Iron: Pregnant women require 27 mg of iron daily. Pregnant women require more iron to produce more blood that will oxygenate the developing foetus. Anemia during pregnancy may result from an iron deficit. For women who are pregnant, food sources such dried beans, peas, fish, chicken, and meat are crucial.

What to Eat Before, During, and After Pregnancy

Veggies and fruits

plant protein

whole grains


Foods to stay away from when pregnant


White or albacore tuna


untainted food

fresh meat

Dietitian’s Functions During and After Pregnancy

During prenatal and postnatal care for your pregnancy, a qualified dietician will recommend a nutritious diet that will be suitable for the health of both the mother and the baby. Every pregnant woman is extremely worried about the wellbeing of her unborn child. A nutritionist will make the appropriate adjustments to your prenatal and postnatal diet’s daily routine.

Dietitian Neha  is the best during pregnancy.

Dietitian Neha is one of the most well-known and well-respected nutritionists in Panchkula and has a long history in the field. She will make appropriate diet plans for you and steer you in the right direction. Therefore, you can get in touch with us and receive the ideal diet plan regardless of whether you are prenatal or postnatally pregnant. You can get in touch with us to receive online pregnancy counselling.

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