Indian Nutritionist

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!

“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!

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?

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? 👇🏾👇🏾👇🏾.

⏰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?⁠ 👇🏾👇🏾👇🏾⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠.⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠