Yes, a well-planned vegan diet can be healthy and provide all necessary nutrients. Vegans tend to have lower rates of heart disease, stroke, type 2 diabetes, and certain types of cancer. Consulting a nutritionist can help ensure a balanced vegan diet.

Vegans need to be aware of their intake of certain nutrients, including protein, iron, calcium, vitamin B12, and zinc. These nutrients can be found in plant foods, but it is important to eat a variety of foods to ensure that you are getting enough.

A vegan diet is a type of vegetarian diet that excludes all animal products, including meat, dairy, eggs, and honey. A vegan diet typically consists of fruits, vegetables, grains, nuts, and seeds. Some people choose to follow a vegan diet for ethical, environmental, or health reasons. It is important to ensure that a vegan diet is well-planned and includes all necessary nutrients, such as protein, iron, calcium, and vitamin B12.

As a vegan, it is possible to get enough calcium from plant-based sources. Good sources of calcium include fortified plant-based milks and yogurts, leafy green vegetables(such as kale, collard greens, and bok choy), Some nuts and seeds (such as almonds and sesame seeds) and broccoli.

Yes, vegans can eat rice. Rice is a plant-based food and therefore, it is suitable for vegans. Pairing rice with protein-rich foods such as legumes, nuts, and seeds can provide a complete meal for vegans.

When you switch to a vegan diet, your body undergoes several changes.Here are a few: 1. Improved digestion: Plant-based foods are typically high in fiber, which helps regulate digestion and prevent constipation. 2. Lower risk of chronic diseases: A vegan diet has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. 3. Weight loss: Many people find that they lose weight when they switch to a vegan diet, particularly if they were consuming a lot of processed foods and animal products before. 4. Increased energy: Because a vegan diet is typically high in nutrient-dense foods, many people report feeling more energized and alert after making the switch.

Veganism is a lifestyle that excludes all forms of animal exploitation, including in the consumption of food. While vegetarianism also excludes meat from one's diet, it may still include dairy and eggs. Veganism takes it a step further by eliminating all animal products, which can have significant health benefits.

Here are some vegan-friendly sources of iron: 1. Legumes: Lentils, kidney beans, chickpeas, and soybeans are excellent sources of iron. 2. Leafy Greens: Spinach, kale, collard greens, and Swiss chard are rich in iron. 3. Fortified Foods: Many plant-based foods such as cereals, bread, and tofu are fortified with iron. 4. Nuts and Seeds: Pumpkin seeds, cashews, pine nuts, and sunflower seeds are high in iron. 5. Dried Fruits: Raisins, apricots, and figs are good sources of iron.

People choose to follow a vegan diet for a variety of reasons, including ethical concerns about animal welfare, environmental concerns about the impact of animal agriculture, and health concerns.

Consulting a dietitian-nutritionist like Alisha Maheshwari can be beneficial for individuals who want to improve their overall health and well-being through proper nutrition. Alisha can help individuals achieve their health goals by providing personalized nutrition plans that cater to their unique needs and preferences. She can also provide guidance on managing various health conditions such as diabetes, heart disease, and gastrointestinal disorders through dietary modifications. Additionally, Alisha can educate individuals on making healthy food choices, reading nutrition labels, and cooking healthy meals at home. By working with a dietitian-nutritionist, individuals can develop healthy eating habits that can lead to long-term health benefits.

A calorie deficit occurs when you consume fewer calories than your body needs to maintain its current weight. This forces your body to use stored fat for energy, leading to weight loss over time. At Alisha Maheshwari, our approach to creating a calorie deficit involves personalized nutrition plans that focus on balanced, nutrient-dense meals. By making small, sustainable behavioral changes and choosing the right foods, you can effectively and healthily achieve a calorie deficit without feeling deprived. Our philosophy is that food is medicine, and we’re here to guide you in making informed dietary choices for long-term wellness.

There is no one-size-fits-all answer to this question, as the best weight loss diet for women will vary depending on individual needs and preferences.

One of the most common mistakes people make is skipping meals, especially breakfast. This can lead to overeating later in the day and poor food choices. Another common mistake is not drinking enough water, which can lead to dehydration and hinder weight loss efforts. Lastly, relying too heavily on processed and convenience foods can be detrimental to overall health and wellbeing. It's important to aim for a balanced diet that includes whole, nutrient-dense foods. As a dietitian, I can help you identify and correct any diet mistakes you may be making.

A dietitian can help with a variety of health concerns, including weight management, diabetes management, heart health, digestive issues, and more. A dietitian can also provide guidance on healthy eating habits, meal planning, and nutrient intake. Whether you have a specific health concern or just want to improve your overall well-being, a dietitian can provide personalized nutrition advice and support.

Dietitians can treat a wide range of conditions, including weight loss, eating disorders, chronic diseases, food allergies and intolerances, gastrointestinal disorders, malnutrition, and more. They can also help people who are simply looking to improve their overall health and well-being.

A dietitian-nutritionist, like myself, plays a crucial role in helping you achieve your health goals by providing personalized, evidence-based nutrition advice and guidance. We work with individuals to develop tailored meal plans and dietary recommendations that take into account their unique needs, preferences, and health concerns. We also provide education and support to help individuals make sustainable lifestyle changes that promote optimal health and wellness. As a dietitian-nutritionist, it is my job to help you navigate the often confusing and contradictory information about nutrition and health, and to provide you with the tools and resources you need to make informed decisions about your diet and lifestyle.

Staying on track with a weight loss diet can be challenging, but there are several tips to help you stay motivated and reach your goals. Here are some tips that Dietitian Alisha Maheshwari recommends: 1. Set realistic goals: Make sure your goals are achievable, and don't set yourself up for failure by aiming for a weight loss that is too aggressive or unrealistic. 2. Keep a food diary: Write down everything you eat and drink, and track your progress over time. This can help you stay accountable and make better choices. 3. Plan ahead: Plan your meals and snacks in advance, and make sure you have healthy options available when hunger strikes. 4. Stay active: Exercise is an important part of any weight loss plan, and can help you burn calories and stay motivated. 5. Get support: Work with a Dietitian to help you stay on track and achieve your goals. Remember, weight loss is a journey and it takes time and effort to see results. Stay committed, stay positive and don't give up - you can do it

The number of calories you need to burn for weight loss depends on a variety of factors, including your current weight, height, age, and activity level. A general rule of thumb is to create a calorie deficit of 500-1000 calories per day in order to lose 1-2 pounds per week. This can be achieved through a combination of diet and exercise. It is important to consult with a registered dietitian to determine a personalized plan that meets your individual needs and goals.

To lose weight, it's important to focus on creating a calorie deficit by consuming fewer calories than you burn through physical activity. These include processed foods high in sugar and saturated fat, sugary drinks, fried foods, and refined carbohydrates like white bread and pasta. Instead, focus on eating whole, nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. A certified dietitian like Alisha Maheshwari can help you create a personalized nutrition plan to support your weight loss goals.

Seeing a dietitian can provide numerous benefits for your overall health and well-being. A dietitian can work with you to develop a personalized nutrition plan that takes into account your individual needs, health goals, and lifestyle factors. This can help you achieve weight loss, manage chronic conditions, improve your energy levels, and reduce your risk of developing chronic diseases. Additionally, a dietitian can provide education and support to help you make sustainable changes to your dietary habits and maintain a healthy lifestyle long-term.

Yes, children can definitely be included in nutrition counselling. In fact, it is extremely important for children to receive proper nutrition guidance as they are still growing and developing.

That being said, coconut water can be a helpful addition to a healthy diet and exercise routine. It is low in calories and sugar compared to other sports drinks and juices, making it a good option for hydration. Additionally, the electrolytes in coconut water can help replenish the body after a workout, which can aid in recovery and potentially improve exercise performance.

It's important to keep in mind that consuming high-calorie beverages can contribute to weight gain. However, it's not necessary to completely eliminate these beverages from your diet if you're trying to lose weight. If you choose to drink alcohol, opt for lower calorie options such as light beer or a glass of wine. Be mindful of your portion sizes and try to limit your consumption to a few drinks per week.

Yes, red cabbage is good for you! It is a low-calorie, nutrient-dense vegetable that is high in fiber, vitamin C, and vitamin K. It also contains antioxidants that can help protect your cells from damage. Red cabbage can be enjoyed raw in salads, cooked in stir-fries or soups, or pickled for a tangy side dish.

If you are looking for a healthy and tasty winter meal, makki ki roti is the way to go as it is Rich in nutrients, Low in calories, Gluten-free & Good for heart health.

Fruit juice and whole fruit both have their benefits, but in general, whole fruit is a better option. If you do choose to drink fruit juice, opt for 100% juice without added sugars and limit your intake to a small glass per day. Eating a variety of whole fruits is the best way to ensure you're getting all of the nutrients your body needs.

Eating slowly and mindfully is essential for maintaining a healthy diet and achieving optimal digestion. When you eat quickly, you tend to overeat, as your brain doesn't have enough time to register that you're full. This can lead to weight gain and other digestive issues like acid reflux, bloating, and constipation.

Yes, nutrition guidelines should be customized for everyone. Every person has their own unique nutritional needs based on their age, gender, weight, height, activity level, and medical history. As a registered dietitian, I take all of these factors into consideration when developing a personalized nutrition plan for each of my clients. This ensures that the plan is tailored to their specific needs and goals, and is sustainable for their lifestyle. So, whether you are looking to lose weight, manage a chronic condition, or simply improve your overall health, I can work with you to create a customized nutrition plan that meets your individual needs.

Diabetes Plate Method is a simple and effective way to manage your blood sugar levels through your diet. It involves dividing your plate into three sections – one section for non-starchy vegetables, one section for lean protein, and one section for starchy vegetables or grains. This method helps you control your portion sizes and choose healthier food options, which can reduce your risk of developing complications associated with diabetes.

The following symptoms of diabetes are typical. However, some people with diabetes have symptoms so mild that they go unnoticed. Common symptoms of diabetes: Urinating often Feeling very thirsty Feeling very hungry—even though you are eating Extreme fatigue Blurry vision Cuts/bruises that are slow to heal Weight loss—even though you are eating more (type 1) Tingling, pain, or numbness in the hands/feet (type 2)

Yes, prediabetes is reversible. Think of it as a warning signal. Prediabetes occurs when your blood sugar levels are higher than normal, but not high enough to be considered diabetes. However, if left untreated, it can develop into type 2 diabetes. As a Dietitian I recommend making lifestyle changes such as increasing physical activity, losing weight if necessary, and making healthier food choices. These changes can help improve insulin sensitivity and prevent the progression of prediabetes to diabetes.

Type 2 diabetes cannot be cured, but it can be managed through proper diet and lifestyle changes. A dietitian can help you create a meal plan that promotes healthy blood sugar levels and incorporates foods that are nutrient-dense. Additionally, regular exercise and weight management can also help manage type 2 diabetes. It is essential to work closely with your healthcare team, including a dietitian, to ensure that you are managing your diabetes effectively.

Absolutely! As a dietitian, my role is to help you manage your diabetes by creating a personalized nutrition plan that meets your specific needs. I can help you understand how different foods affect your blood sugar levels and provide guidance on making healthier food choices. With the right nutrition plan and support, you can improve your diabetes management and prevent complications associated with the disease.

Type 2 diabetes has the same complications as those type 1. The only difference here is that Type 2 diabetes is a result of lifestyle. The body still produces insulin but is unable to use it effectively.

HbA1c, also known as glycated hemoglobin, is a blood test that measures the average level of blood sugar (glucose) over the past 2-3 months. It is used to diagnose and monitor diabetes, as well as assess the effectiveness of diabetes management. A normal HbA1c level is below 5.7%, while a level between 5.7% and 6.4% indicates prediabetes, and a level of 6.5% or higher indicates diabetes.

Type 2 diabetes has a stronger link to family history and lineage than type 1, and studies of twins have shown that genetics play a very strong role in the development of type 2 diabetes. Race can also play a role. Yet it also depends on environmental factors. Lifestyle also influences the development of type 2 diabetes. Obesity tends to run in families, and families often have similar eating and exercise habits.

Diabetes is a chronic disease that affects how your body turns food into energy. When you eat, your body breaks down carbohydrates into sugar (glucose). Glucose is the main source of energy for your body's cells.

Type 1 diabetes is a chronic condition in which the pancreas produces little or no insulin. This type of diabetes is usually diagnosed in children and young adults, but can occur at any age. Type 1 diabetes requires insulin therapy and careful monitoring of blood sugar levels. Type 2 diabetes is a chronic condition in which the body becomes resistant to insulin or doesn't produce enough insulin to maintain a normal blood sugar level. This type of diabetes is often associated with lifestyle factors such as poor diet, lack of exercise, and obesity. Type 2 diabetes can be managed with lifestyle changes, oral medications, or insulin therapy. It is important to work with a healthcare professional to develop an individualized treatment plan.

Prediabetes is a condition where your blood sugar levels are higher than normal but not high enough to be classified as type 2 diabetes. This condition can increase your risk of developing type 2 diabetes, heart disease, and stroke.

Insulin is a hormone made by your pancreas that acts like a key to let blood sugar into cells for use as energy. If you have prediabetes, the cells in your body don’t respond normally to insulin. Your pancreas makes more insulin to try to get cells to respond. Eventually your pancreas can’t keep up, and your blood sugar rises, setting the stage for prediabetes—and type 2 diabetes down the road. With prediabetes, action is the best medicine.

You don’t need to completely avoid carbs, but it’s important to focus on complex carbohydrates that have a low glycemic index. These carbs are digested more slowly, helping to prevent spikes in insulin levels. Examples include: Whole grains (brown rice, quinoa, oats) Legumes (lentils, chickpeas, beans) Non-starchy vegetables (leafy greens, broccoli, peppers) Avoid refined carbohydrates, such as white bread, sugary snacks, and sodas, as they can cause rapid increases in blood sugar and insulin levels.

While it’s not necessary to eliminate sugar completely, it’s important to limit refined sugars, as they can contribute to insulin resistance and blood sugar imbalances. Instead of sugary snacks and desserts, opt for: Fruits: Fresh fruit is a natural source of sugar and provides fiber, vitamins, and minerals. Dark chocolate: A small amount of dark chocolate (70% cocoa or higher) can satisfy your sweet tooth while providing antioxidants. Low-sugar desserts: Homemade treats using natural sweeteners like stevia or monk fruit can help reduce sugar intake.

Some studies suggest that dairy consumption might trigger the symptoms in some women with PCOS, particularly who are prone to acne and hormonal imbalances. This is because dairy products may increase insulin levels and androgen production. However, the relationship between dairy and PCOS varies from person to person. If dairy triggers symptoms like acne or bloating, you might consider reducing your intake or choosing dairy alternatives like almond milk or oat milk or soya milk

A healthy lifestyle can significantly improve PCOS symptoms. We need to focus on Balanced diet: There has to be a proper balance of marco-nutrient like protein, carbs and fat along with fiber. We can look for a low-glycemic, anti-inflammatory diet that includes whole grains, lean proteins, vegetables, and healthy fats. This can help manage insulin resistance and improve hormone balance. Exercise: Regular physical activity, such as walking, cycling, or strength training, can improve insulin sensitivity, help with weight management, and support overall hormonal balance.

Intermittent fasting (IF) has gained popularity for managing weight and improving insulin sensitivity. Some women with PCOS report benefits, such as weight loss and better blood sugar control, from intermittent fasting. However, it’s important to note that IF may not be suitable for everyone and can potentially disrupt hormone balance if not done properly. You can get in touch with me before starting an intermittent fasting regimen.

Yes, reducing weight while dealing with pcos is possible, though it may be more challenging due to insulin resistance. However, consistent weight loss through a healthy diet, regular exercise, and possibly medication can help improve symptoms such as irregular periods and fertility issues.

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder involving an imbalance in reproductive hormones, leading to irregular menstrual cycles, cysts on the ovaries, and issues with ovulation. PCOS can also cause higher levels of male hormones (androgens) which may lead to symptoms like acne, excessive hair growth, and thinning hair.

Here are a few tips to help manage PCOS symptoms: Regularly monitor your menstrual cycle and any physical symptoms like acne or excessive hair growth. Maintain a healthy weight and engage in regular physical activity. Consider medications to regulate periods, address insulin resistance, or reduce excess hair. Work with a healthcare provider or endocrinologist who specializes in PCOS for personalized treatment.

Yes, diet plays a crucial role in managing PCOS. A balanced, nutrient-rich diet can help regulate insulin levels, support hormonal balance, manage weight, and improve fertility. Focusing on whole foods, avoiding processed foods, and managing blood sugar levels through a low-glycemic, anti-inflammatory diet can alleviate many common symptoms of PCOS.

Yes, PCOS is one of the most common causes of infertility in women. It can interfere with ovulation, meaning eggs are not released from the ovaries regularly, making it harder to conceive but with the help of lifestyle changes, medications, or fertility treatments like in vitro fertilization (IVF) many women with PCOS can still get pregnant

Proper hydration is essential for everyone, including women with PCOS. Drinking enough water helps regulate metabolism, improve digestion, reduce bloating, and support healthy skin. Adequate hydration can also help manage blood sugar levels and insulin sensitivity, so aim to drink at least 8 cups (about 2 liters) of water per day, or more if you exercise regularly.

Yes, there is a strong connection between the gut and brain, often referred to as the gut-brain axis. A healthy gut microbiome can positively influence mood, reduce stress, and even lower symptoms of anxiety and depression. Imbalances in the gut microbiome have been linked to mental health conditions like anxiety, depression, and cognitive decline.

Some common signs of poor gut health include: Digestive issues: Bloating, gas, diarrhea, or constipation. Frequent infections: A compromised immune system can result from gut imbalances. Food intolerances: Difficulty digesting certain foods or sensitivities may be linked to an unhealthy gut. Skin problems: Acne, eczema, and other skin issues may stem from gut imbalances. Fatigue or low energy: An unhealthy gut can interfere with nutrient absorption, leading to fatigue.

Diet plays a significant role in maintaining a healthy gut microbiome. A diet rich in fiber, prebiotics, and probiotics helps nourish beneficial bacteria in the gut, whereas, a diet high in processed foods, sugars, and unhealthy fats can disrupt the balance of gut bacteria and lead to digestive issues, inflammation, and other health problems.

Yes, stress can negatively affect gut health by disrupting the balance of bacteria in the microbiome. Stress triggers the release of cortisol, a stress hormone that can slow down digestion, increase inflammation, and alter gut bacteria composition, leading to digestive issues. Managing stress through techniques like meditation, exercise, and proper sleep is essential for maintaining proper gut health.

Yes, some foods can disrupt gut health, including: Refined sugars and processed foods: Excessive sugar can feed harmful bacteria, leading to dysbiosis (microbial imbalance). Artificial sweeteners: Some studies suggest that artificial sweeteners may negatively affect gut bacteria. Excessive alcohol: Overconsumption can lead to an imbalance in the gut microbiome and inflammation leading to loose motions, vomiting or fever sometimes thus disturbing the entire gut microbe. Fried foods and trans fats: These can disrupt digestion and contribute to gut inflammation.

Prebiotics are types of fiber that feed the beneficial bacteria in our gut, helping them to survive. Foods high in prebiotics include onions, garlic, bananas, leeks, and asparagus which should be consumed before the meals. Probiotics are live beneficial bacteria that can be found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha. They help balance the gut microbiome and support digestive health.

Fiber-rich foods: Vegetables, fruits, whole grains, legumes, and nuts help promote healthy digestion and feed beneficial gut bacteria. Fermented foods: Kimchi, sauerkraut, kefir, miso, and yogurt can introduce beneficial bacteria to the gut. Healthy fats: Omega-3 fatty acids found in fish, chia seeds, flaxseeds, and walnuts can reduce inflammation in the gut. Antioxidants like Polyphenol-rich foods: Berries, dark chocolate, green tea, and olive oil can support a healthy microbiome and reduce inflammation.

Gut health refers to the balance and function of the digestive system that includes our stomach, intestines, and gut microbiome (the trillions of bacteria, viruses, and fungi living in the gut). It’s crucial because a healthy gut impacts digestion, immunity, mental health, and even skin health. A balanced microbiome can help digest food efficiently, prevent infections, and regulate inflammation.