PCOS and fats A common question asked by our clients Which oil to use for cooking? How much can I use ? Oil is not a villain . Just pick the right ones and keep a check on the quantity. For a sedentary worker living in urban setup 5 tsp can be used for cooking , so deep frying is best avoided. Out of the 5tsp, 1.5tsp can be ghee, plain butter . For the rest, choose a traditional oil - sesame, peanut, coconut 🥥 oils. There are few cooking oils that are specific to a few dishes, plain unsalted butter for soup, ghee for sambar or kootu, rice bran for subzi, and for avial. So use it in moderation. Grated coconut 🥥 can be used for garnishing poriyals- South Indian styled vegetable dishes or add to salads for great texture. Use fat wisely, add taste n satiety to our food. Which is your favorite cooking oil ? Share in comments section. If you liked this information, SAVE AND SHARE THIS REEL. #pcosfood #pcosexpert #pcosweightloss #pcosreversal #pcosmonth#pcosmonthseptember #pcod #food #nutritioninfo #nutritioneducation #fat #cookingoil #fatlossjourney #goodfats #badfats #eatrightnotless #eatrealfood #artofeatingclinic #chennaidietitian #shinysurendramteam #qualifieddietitian

How to include sattu Vegetarians who would like to increase their protein intake could consider this as one of their sources. Sattu flour mixed with buttermilk, lemon juice , and coriander leaves. It is refreshing and easy to digest. This could be a mid-morning drink or post workout drink . How else would you incorporate sattu in your diet ? Sattu paratha or ladoo or mixed with curd ... do share. If you like this info , save and share this reel. #sattu #sattuatta #gram #roastedgramflour #plant #vegetarian #plantprotein #buttermilk #probiotic #guthealth #digestivehealth #nutrition #food #easyrecipe #beverage #artofeatingclinic

September is celebrated as PCOS month . The most common question I get asked is what are the vegetables that I can eat. The degree of insulin resistance varies from mild to severe and the overall carb intake has to be monitored tightly. All gourd vegetables Leafy greens Beans Raw papaya Cucumber Capsicum Radish Cluster beans Cabbage Ladies finger Brinjal Drumstick Chow chow Ivy gourd Bitter gourd Plantain stem, flower Spring onion Broccoli Onion Tomatoes #vegetables #nonstarchyvegetables #vegetarianfood #Fibre #vitamins #minerals #antioxidants #plantfood #nutrition #dietetics #pcosreversal #pcosawareness #pcosweightloss #pcosexpert #pcosdietitian #pcosfood #pcosfatloss #pcod #artofeatingclinic #shinysurendranteam #chennaidietitian #sportsdietitian

Do u compare diet charts of dietitians..check this reel When friends or colleagues go to different health professionals, be it a trainer or physio or dietitian, there is a discussion about the recommendations. Professionals give customized plans based on the feedback received during the follow-up sessions. The client 's cook might have quit the job Or the client could have traveled to another city for an important assignment and requested a change in meal plan to the dietitian. One of my clients with pcos had shed around 25kgs over a period of 8 months. At the phase, she was on a low carb ,high fiber, high protein diet . She had a bad throat infection, and her physician advised antibiotics. She had to consume adequate grains, step uo calories or else gastric issues would get worse . I tweaked the plan based on her request. If you had not understood the context or reason for a high carbohydrate plan that month , one could have wondered or judged the meal recommendations given for PCOS 🤔 Let me know if you were quick to judge without knowing the reason behind an exercise or nutrition plan . How often do we judge 👩‍⚖️ 🤔 without understanding the background.. Share this reel if it was thought provoking. #judgement #professional #fever #throatinfection #doctor #qualifieddietitian #nocomparison #reason #context #nutrition #dietitian #customizedplan #mealplan #meal recommendations #artofeatingclinic #chennaidietitian

Quinoa is so versatile I used to eat unpolished rice, Matta rice from kerala. Tried quinoa once and didn't feel hungry for 5 hours 😋 I could work non stop without a snack break. It is a seed not a millet or grain . Complex carbs, zinc, magnesium, fiber it has all the mix , digests slowly and releases energy , low Glycemic index food. Add 60 to 70 percent vegetables the pulao or biriyani turns out really good. Very nutritious. Cook plain, mix with sambar or any gravy and subzi or poriyal. How to cook For 1 cup quinoa ,add 3 cups water and cook in a vessel, turns out nice and fluffy. Have you tried quinoa? What dish did you try .. share in comments #quinoa #quinoasalad #fiber #complexcarbs #protein #magnesium #pulao #biriyani #pseudograin #quinoarecipe #nutrition #artofeatingclinic

Want to look great this wedding season ? I am attending 2 weddings tomorrow ☺️ tis wedding season 👰‍♀👰‍♂ whether you are getting married or attending one, here are few tips to look great in pics 📸 Optimal Hydration - Drink 2.5 to 3 liters . If your urine is colorless, it means you are in balance well hydrated. Excess salt retains water and causes puffiness . You could avoid the namkeens, bhujia, salty snacks, dry meat or dry fish, oickle, papad, etc. Fresh fruits - vitamins,minerals, fiber, antioxidant, healthy carbs ,amazing choice for snacking 😋 🍎 🍏 🍐 🥑 🍇 🍈 🍉 🍓 🍑 nourishing too . Eat a banana, skip the packet of chips or cheesy popcorn 🍿 🤔 Protein - paneer, dal, legumes, nuts,seeds, non veg, dairy products , are value adds. Keeps one full, satiated, and prevents cravings. Allergens- cheese, peanuts, shell fish, wheat, barley, milk ,eggs - check if allergic and avoid them . Pile up vegetables on your plate . 1 cup each with breakfast, lunch, and dinner. Let's not miss the goodness of fiber, vitamins,minerals, antioxidants 👌 Plan well. Get daily dose of food- you need energy to meet guests, 🕺 💃 dance for sangeet, chill with friends 😊 crash diets may leave you dehydrated, constipated, trigger acidity, cause mood swings .. let's get this right 💍 😇 Share your comments on what worked for you If you liked this information, SAVE AND SHARE. #wedding #weddingseason #bride #bridegroom #weddingring #weddingvows #richfood #highcalorie #sugar #oil #fat #salt #friedfood #dessert #feast #eatright @eatrightnotless #smartfoodchoice #quantity #water #juice #coconutwater #lemon juice #milk #artofeatingclinic #shinysurendramteam #sportsdietitian

Beverages are supposed to nourish us, but these can dehydrate you - check out . Fluids and beverages are supposed to nourish and hydrate us . Excess caffeinated drinks, large amounts of tea, and sugary soft drinks can really be harmful. Of course , alcohol can dehydrate you a lot . Met a few individuals from the media industry, they skip meals since they were busy shooting. What kept them going was 5 to 10 cups of tea or coffee. It would delay hunger, and they could continue shooting. I am sure you would witness this in several other industries too . This can leave us quite drained and exhausted, leading to nutrient deficiencies like iron and B complex vitamins, which in turn impact health. Coffee has caffeine 😴 which in excess can affect sleep 😴 contribute to anxiety , worsen palpitations. Tea is best avoided for individuals with anemia since it interferes with iron absorption. 2 cups of 200 ml is fine for most people. Let's choose better options for those tea breaks 😁 Green tea, buttermilk, lemon juice, fresh fruit juice without sugar, herb tea, coconut water, Kombucha, nut milk, and plain milk are all healthier options. 👌 Which are your favorite beverages? If you liked this information, SAVE AND SHARE. #nutrients #beverages #liquids #nourishingfoods #nourish #juices #nutmilk #herbjuice #herbtea #Hydration #dehydration #smartchoices #artofeatingclinic #chennaidietitian #shinysurendranteam

Eating raw food is a popular trend these days. It is about plant based food, clean food. The premise being cooking destroys enzymes, nutrients hence eat raw food . Certain foods can be eaten raw like fresh fruits, vegetable salads, gram sprouts, nuts, nut butter,seeds, dry fruits, few herb juices, and herbs. People notice better bowel movement, clear skin, lowering of blood pressure, cholesterol, stable sugars but there are disadvantages too. My cousin ate raw tapioca, he ended up in a hospital emergency ward. He had a severe allergic reaction, there are poisonous substances in certain vegetarian foods too. Few years ago, I read in the newspaper about a 40 year professional who drank bottle gourd juice after her run 🏃‍♀️, she had GI bleeding and got hospitalized, eventually passed away. The risk of bacterial infection is high. Some have trouble digesting the crude fiber. Please ve careful. Few can be eaten raw, but some have to be consumed raw in order to get the maximum benefit from the food. SAVE AND SHARE WITH FRIENDS N FAMILY. #rawfood #rawvegan #vegetarian #rawsalad #fiber #digestive #digestion #nutrition #dietetics #bacteria #viral #fruits #sprouts #nuts #salad #underweight #sarcopenia #diettrends #cassava #rawegg #rawmilk #legumes #cookedfood #beware #caution #artofeatingclinic #chennaidietitian #shinysurendranteam

Eat smart during festive season We have a line up of festivals from now on . Ganesh chathurthi, Navaratri.,Diwali ....our clients always ask how to manage, here is my answer. Do not stop your so-called "diet " during festivals. Switch ON , switch OFF doesn't work. LEARN TO NAVIGATE THROUGH FESTIVALS. 1) Continue your regular physical activity or structured program- zumba, pilates, sport, yoga or dance class. 2) Sleep well 😴 😌 don't miss that , Hormone imbalance and food cravings are all connected to lack of sleep. 3) Hydrate well. Makes a huge difference. We tend to perceive THIRST as HUNGER. 4) Enjoy the festive lunch. Your breakfast could be nuts or protein shake or eggs , dinner - a bowl of soup, salad or stir fried vegetables or porridge or protein. Enjoy festive season,.plan well, eat smart . Do you have any ideas or suggestions? Please comment. If you like this information, SAVE AND SHARE . #festive #indianfestival #festivals #delicious #food #festivefood #ganeshchathurthi #vinayakachathurthi #navaratri #nutrition #eatsmart #eatrightnotless #diet #foodchoices #moderation #healthylifestyle #artofeatingclinic #chennaidietitian #shinysurendranteam

Portion control. Quantity of food eaten is vital. Even healthy food needs to be consumed in moderation. Back in 2003, I was working in the sports clinic of YMCA run by Dr . Pugazhendhi,an eminent sports physician. We had so much to learn at work, and my colleagues were fabulous. Physios, fitness trainers, students of ph6sical education, interacting with coaches . One of my colleagues, a kind n warm girl, wanted to shed weight . Quickly asked her what she eats in a day , and we call DIET RECALL OF 24 HOURS . Breakfast - 2 isli or dosa with sambar n chutney Lunch - rice with a big cup of veg and dal. Evening -1 cup milk Dinner - Roti 2 with dal or non veg or veg curry Bedtime - 1 cup milk . I was 🤔 wondering if this seems ok . How is she gaining weight on a seemingly normal plan. We used to eat lunch together . A few months later, I visited her home 🏡 n happened to see the CUP used for drinking milk 🥛 😅 check the reel for details. Portion size is key .v v v important. Ladles, cups, spoons, table spoons,bowls,meal plates . Everything matters . Be it the thickness of chapati, dosa, idli, uthappam, appam. Quantity of coconut chutney, it matters. Learned a very important lesson in life 🙂 👌 which is helpful in my practice in my nutrition clinic . Any experience that you would like to share, I am keen to see ur comments 😄 😉 😊 If you like this info , Save and Share with all friends and family. #portioncontrol #quantity #portionoffood #healthy #nutrition #measurefood #cups #measuringcup #ladle #thali #mealplatesize #tinydetail #foodjournal #foodlog #foodweight #weighingscale #calories #excesscalories #nutrients #artofeatingclinic #shinysurendranteam #chennaidietitian

A nourishing lettuce egg salad with seed mixture by our team dietitian @leenaravishankkar This tasted so yummy. Antioxidant, vitamin mineral loaded. Do share ur favorite salad recipes. If you liked this one, save and share with friends and family. #salad #healthysalad #nourishingfoods #rainbow #colourful #antioxidant #meal #snack #artofeatingclinic #shinysurendranteam #chennaidietitian

Tea with biscuits - is this how you start the day ? We pick up habits, and it has traveled with us for years. Have you paused to think whether it is doing good or harm 🤔 Drinking 🍵 ☕️ 🫖 tea on empty stomach or tea combined with cookies 🍪 or plain biscuits. Last week, one of my clients mentioned it was a habit for 2 decades. You might want to consider drinking lukewarm water with lemon juice 🍋 or turmeric powder or cumin - fennel- caraway seeds kashayam (kada) or mint tea 🍵 Or start your day with a few nuts and dry fruits, wait for 20 mins, and then consume tea . Biscuits are no good with transfats, sugar, and refined flour. Unless you source healthy cookies with the best nutrients like whole wheat flour or millet flour with butter, coconut sugar or jaggery. Give it a thought. #habits #dailyhabits #ritual #morningritual #health #smallchanges #shifts #tinychanges #tea #coffee #tannin #nutrition #artofeatingclinic #shinysurendranteam #chennaidietitian