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Komal Jethmalani |369 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Dec 14, 2020

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Farzana on Dec 14, 2020Hindi

Hi Komalji
I live in joint family, non-veg. Our family ladies are very good cooks.
We eat delicious, rich, heavy food always and non-veg every day.
My friends are telling me this is not good; I should eat more healthy.
Now I agree but I cannot change my family.
What can I do for myself to eat healthy and stay healthy?
I will become a graduate this year.
Farzana

Ans:

It is good that you are now aware of the significance of a healthy lifestyle.

Make an effort to educate your family about the repercussions of the unhealthy food habits they follow.

It may not be very easy but it can be slowly and gently conveyed by you becoming a role model.

And impress upon the ladies, at least one of them, about the detrimental effects of the excessive oily and rich foods they cook.

Explain the adverse conditions like high cholesterol, liver diseases, heart conditions, etc, which are more likely to affect the men in the family.

Include healthy and easily accessible foods like fruits, nuts and buttermilk as fillers.

Have small frequent meals.

Adopt a regular exercise regimen for body toning and burning excess fat.

I suggest learn to cook easy and healthy food options for yourself.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Question by Sarika - Nov 11, 2020Hindi

HiDifferent people at home want different things to eat.If I make bhajiyas for my children, my in-laws eat too which is not good.My husband has gained weight.I am fed up of planning menus.How can I make healthy food for all and keep the family happy?Sarika

Ans:

I honestly sympathise with you about catering to everyone’s palate.

It is a mundane task to prepare individual dishes for different family members.

But you are the focal point, the queen of the kitchen, who can best decide what your family eats.

Though indulgence occasionally is fine, be firm with all.

Make them aware of the long term consequences of eating unhealthy food.

Lure them by including healthy foods like fruits, nuts, curd, etc, during the mid-meals/snacks time rather than unhealthy savouries.

Use healthy fats while cooking like olive oil, mustard oil, coconut oil or canola oil which are heart-healthy.

Butter and ghee are rich in saturated fats which we should not consume in large portions. But they are rich sources of Vitamins A, D, E and K.

Thus, overall consumption of fat should be monitored.

Make a variety of dishes with these healthy fats, less sugar and minimal salt.

Overall health can be maintained by incorporating healthy lifestyle habits and a good fitness regimen.

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Dietician, Diabetes Expert - Answered on Sep 13, 2021

Question by Sweeta - Sep 13, 2021Hindi

Dear Komal,My name is Sweeta Bhatra.I am a vegetarian.My weight is 52 kgs, but I look like 48 kgs. I am 5’4 because of genetic factors.I try to eat healthy -- only ghar ka khana, fruits, fluids, homemade chapati with homemade ghee.Then also, I know something is missing in my daily regimen.I don’t eat fast food a lot.Please give me a proper vegetarian diet plan.Sweeta Bhatra

Ans:

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

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Question by Sweta - Aug 29, 2022Hindi

Dear Madam, I like reading your columns. Can you please tell me 10 good things I must feed my family in a week to keep them healthy. Like 10 things I must not avoid? We are vegetarians. My husband and two sons, 12 and 14. Thank you Sweta

Ans:

True wellness is being in harmony with Nature and its laws so that you can enjoy its blessings and lead a healthy and peaceful life.

A few practices to begin with:

Always eat fresh. Both packaged or stale food are not good for your body.

Try at least one fruit meal in a day if possible.

Eat all seasonal vegetables and fruits, as much variety as you can, but nothing in excess.

Don’t overeat or overfeed. Natural hunger is a sign of good health; if someone is not feeling hungry, we should look at the cause rather than force feeding.

Look at your shopping cart. Does it have more packaged foods or fresh vegetables and fruits? Try making pickles, jams and sauces at home rather than buying the packaged variety.

Salt and sugar should be regulated.

White sugar is harmful. Replace today with traditional forms like khand and jaggery but beware of artificial colouring.

Avoid fermented foods in the evening.

Lastly, avoid meals after 7-8 pm as anything consumed post sunset is hard on digestion; stale food in intestines is the root cause of most diseases.

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