Nutrition & Diet

🔍 What to Look for on a Food Label Food labels are your secret weapon for healthy eating. Once you learn how to read them, you’ll never fall for marketing gimmicks again.Small, informed choices each day add up to long-term wellness — and your body will thank you for it! Calories This tells you how much energy the food provides. Compare with your daily needs, but remember: quality matters more than quantity. Macronutrients Fat: Limit saturated and trans fats. Look for healthy fats (like those from nuts and olive oil). Carbohydrates: Choose foods high in fiber and low in added sugars. Protein: Essential for muscle and tissue repair — aim for lean sources. Ingredients List Ingredients are listed in order of quantity — from most to least.If sugar, refined flour, or hydrogenated oil appears first, it’s probably not the healthiest choice. Added Sugars & Sodium Excess sugar and salt can increase your risk of lifestyle diseases.Look for foods with less than 5g of sugar and less than 120mg sodium per 100g, where possible. Nutrient Claims Words like “natural,” “light,” or “low-fat” can be misleading. Always confirm by checking the actual numbers on the label.

Chia vs Sabja Seeds: Which One Should You Choose for Better Health? In the world of superfoods, chia seeds and sabja seeds (also called basil seeds) are bothnutrient-packed powerhouses. They look similar when soaked and are often usedinterchangeably in drinks and recipes. But did you know they differ significantly in terms oforigin, nutrition, and benefits? Whether you’re aiming for weight loss, better digestion, or fiber boost, knowing the difference between these two seeds can help you make the rightdietary choice.Here’s a simple breakdown to help you decide which seed fits your health goals better: Origin & Appearance While chia seeds are slightly bigger and greyish with speckles, sabja seeds are smaller,rounder, and jet black.Tip: To tell them apart, soak both — chia swells slowly and looks like a soft gel, whilesabja swells instantly and turns slightly larger with a smoother gel layer. Soaking Time & Usage Chia seeds require 20–30 minutes to absorb water and develop their signature gel coating,making them ideal for puddings, overnight oats, or smoothies. Sabja seeds, however, swell injust 5–10 minutes, perfect for quick cooling drinks like falooda or lemon-based beverages.If you’re in a rush, Sabja is your go-to. If you’re prepping in advance, chia is perfect. Nutritional Value Chia seeds are known for being rich in omega-3 fatty acids, fiber, and plant-based protein,which support heart health and aid in weight management. Sabja seeds are lower in caloriesand fats but are excellent for soothing digestion, reducing acidity, and cooling the body—especially during hot weather.Chia for heart health and sustained energy. Sabja for gut health and heat relief. When to Use Them Mangoes are a rich source of:Vitamin A u2013 eye health and immunityVitamin C u2013 collagen synthesis and iron absorptionFolate & B-complex vitamins u2013 essential during pregnancyNatural fiber u2013 improves gut motility in both children and older adultsIntroduce in small quantitiesAlways serve fresh, not cannedSupervise for any signs of intolerance or allergyHow a Dietitian Recommends Adding Mangoes:u2022 Chopped in salads with mint, chia seeds, and nutsBlended with curd for a mango lassi (no sugar added)In a smoothie with oats and protein powderAs a seasonal dessert with a sprinkle of cinnamonFinal Word:Mangoes are not off-limits for most health conditions u2014 itu2019s how and when theyu2019re consumedthat makes the difference. As a clinical dietitian, encourage clients to enjoy mangoesmindfully, as part of a well-balanced and seasonal approach to nutrition.

Who Can Eat Mangoes? A Dietitian’s Take on Facts vs. Myths Mangoes are not just a seasonal delight — they’re a nutrient-rich fruit that often falls victimto unnecessary dietary myths, especially when it comes to blood sugar levels, weightconcerns, and digestive health. As a clinical dietitian, it’s important to help clients understandthe science, not the scare.Here’s a clear breakdown of who can safely enjoy mangoes, and how to do it the right way. Individuals with Diabetes: Yes — with Portion Control Mangoes have natural sugars, but they are also rich in fiber, polyphenols, and antioxidants.These nutrients help slow down glucose absorption when the fruit is eaten in whole form andin moderation.Recommended: ½ medium mango (75–100g) per servingPair with: A handful of nuts, curd, or as part of a balanced mealAvoid: Juices, mango shakes, or eating it alone on an empty stomachClinical Note: The glycemic load of a moderate mango portion is low. Monitor postprandialglucose if unsure. Individuals Targeting Weight Loss: Yes — Timing & Quantity Matter Mangoes are naturally sweet, but they’re not high in calories or fat. One medium slice(~100g) provides:~65–70 kcal~2g fiberHigh amounts of vitamin C and beta-caroteneFor those trying to lose fat, mangoes can actually help curb sweet cravings without addedsugars.Best time: Post-workout or as a midday snackAvoid: Mango milkshakes, aamras with sugar, or pairing with fried foodsDiet Tip: Use mangoes in smoothies with protein sources or chopped into high-fiber salads. Individuals with Acidity or Gut Sensitivity: Consume Mindfully Fully ripe mangoes are generally well-tolerated and may even aid digestion due to theirenzymatic content. However:Avoid raw, sour mangoes if prone to hyperacidity or refluxRinse well before eating to avoid any sap or pesticide residueDo not consume excessively chilled mangoes if digestion is sensitiveSuggestion: Enjoy mangoes at room temperature, ideally between meals. Children, Elderly, Pregnant Women: Absolutely — With Supervision Mangoes are a rich source of:Vitamin A – eye health and immunityVitamin C – collagen synthesis and iron absorptionFolate & B-complex vitamins – essential during pregnancyNatural fiber – improves gut motility in both children and older adultsIntroduce in small quantitiesAlways serve fresh, not cannedSupervise for any signs of intolerance or allergyHow a Dietitian Recommends Adding Mangoes:• Chopped in salads with mint, chia seeds, and nutsBlended with curd for a mango lassi (no sugar added)In a smoothie with oats and protein powderAs a seasonal dessert with a sprinkle of cinnamonFinal Word:Mangoes are not off-limits for most health conditions — it’s how and when they’re consumedthat makes the difference. As a clinical dietitian, encourage clients to enjoy mangoesmindfully, as part of a well-balanced and seasonal approach to nutrition.