Askdrsonali

Askdrsonali Nutritionist with a medical lens 👩‍⚕️
MBBS | PN-L1 Certified
Founder, Nutriquest 🌿
Eat smart. Live strong. 📩 DM to start.

31/08/2026

“FREE” doesn’t mean EAT FREELY. 👀

If you have high cholesterol, high triglycerides, or fatty liver, you may want to reach for foods labelled Cholesterol-Free, Trans Fat-Free, or Fat-Free.
But does “free” actually mean zero?
Under FSSAI rules, these claims have specific defined limits. That’s why one word on the front of the pack shouldn’t be the only reason you choose a food.
🔍 Turn the pack around:
Check the serving size, saturated fat, trans fat and ingredients—and enjoy these foods in moderation.
Food labels aren’t about fearing food. They’re about helping you make informed choices.
Save this for your next grocery run. 🛒

30/08/2026

“Sugar-Free” = NO sugar… right? 👀

Not necessarily.
The words on the front of your packet have specific meanings under FSSAI label-claim norms:

🍬 SUGAR FREE → ≤0.5 g sugars/100 g*
🍬 LOW SUGAR → ≤5 g sugars/100 g*
🍬 NO ADDED SUGAR → tells you whether sugars were added; naturally occurring sugars may still be present.

Next time you’re shopping, don’t just read the claim—know what you’re being told.

🇮🇳 KNOW YOUR LABEL
Decoding FSSAI Label Claims. Make an informed choice.

29/08/2026

The front of the pack is marketing. The back is where the food tells you what it actually is. 🔍

Before buying a packaged food, flip it over and check:
🥣 What are the first 3 ingredients?
1. What type of fats/oils are being used?
2. Are there multiple emulsifiers/additives?
3. How long and complicated is the ingredient list?

A “healthy,” “natural” or “no palm oil” claim on the front doesn’t automatically make a product a better choice.
The goal isn’t to fear every ingredient — it’s to know what you’re eating and make a more informed choice.
📌 Save this for your next grocery run.

27/08/2026

Are you cooking with the wrong oil for your liver health?

Here’s what to look for...

1️⃣ Processing: Cold-pressed oils undergo less intensive processing and can retain more naturally occurring compounds such as tocopherols.

2️⃣ Fatty-acid profile: We need both omega-6 and omega-3, but choosing oils that also provide ALA omega-3 can help improve the overall balance of fats in your diet.

🌿 For Indian cooking, Kachi Ghani mustard oil is a practical option. Canola oil is another option with a favourable unsaturated-fat profile and some ALA omega-3.
And remember: changing your oil doesn’t mean unlimited oil — quantity still matters.
Save this for your next grocery run. 📌

25/08/2026

High fiber vegetables 🥕🌱

Vegetables may not sound as exciting as the latest fibre supplement, but eating a variety of them across the day can make a meaningful contribution to your daily fibre intake.
Some examples per 100 g raw edible portion:
🟢 Green peas: ~5–6 g fibre
🌱 Bhindi: ~3 g
🥕 Carrot: ~3 g
🍠 Sweet potato: ~3 g
🍆 Brinjal: ~3 g
🥬 Spinach: ~2 g
🥦 Cauliflower: ~2 g

Then build the rest of your fibre intake with fruits, dals/beans, whole grains, nuts and seeds.
You don’t need one magical “high-fibre” food — fibre adds up across your day.
And before reaching for a fancy fibre supplement, ask yourself: am I actually eating enough plants? 👀



P2•1826

24/08/2026

Can vitamin D prevent diabetes? 💊🩸

Not quite — but the relationship is worth understanding.
Vitamin D isn’t only important for bone health. It is also involved in pathways related to insulin function and glucose metabolism.

Research in people with prediabetes suggests an important distinction: taking more vitamin D when you’re already adequate isn’t automatically better, while people starting with lower vitamin D levels may have more to gain from correcting a deficiency.

So don’t treat vitamin D like a diabetes-prevention pill.
The better takeaway?

🎯 Correct deficiency. Aim for adequacy. Don’t chase excess.
And remember: vitamin D is only one small piece of diabetes prevention. Nutrition, physical activity, sleep, body composition and other risk factors still matter.
Save this before adding another supplement to your routine. 📌

19/08/2026

Try this quick protein salad 🥗 ✨

Creamy Greek yogurt, bottle gourd and juicy pomegranate—a refreshing side dish ready in just 5 minutes.

🥣 RECIPE

• 100 g Greek yogurt or skyr
• 100–120 g finely grated lauki/bottle gourd—raw or lightly steamed and cooled
• 2 tbsp pomegranate arils
• 5–6 mint leaves, chopped
• Chilli powder, roasted jeera/cumin powder and salt to taste

Mix everything together and serve chilled!

✅ Protein from Greek yogurt
✅ Fibre from lauki and pomegranate
✅ Polyphenols from pomegranate
✅ An easy way to make an everyday meal more nourishing

Save this recipe and try it with your next lunch 🌿

Important: Use fresh, young lauki and taste a tiny piece before using. If it tastes bitter, discard the entire lauki.

18/08/2026

Losing weight but…“Why don’t I look toned? 😕

The number on the scale may be dropping — but getting that toned, defined look isn’t just about weighing less.
You need to lose fat while growing and keeping your muscle. 💪

Here’s what helps:
1️⃣ Avoid crash diets — aim for slow, steady weight loss.
2️⃣ Eat enough protein — around 1.6–2 g/kg/day.
3️⃣ Strength train — your muscles need a trigger to grow and stay strong.
4️⃣ Walking and moderate cardio are great, but don’t let cardio replace strength training.

Because TONED = ↓ FAT + ↑ MUSCLE.
Save this if your goal isn’t just to weigh less — but to actually look and feel stronger. 📌

16/08/2026

Fatty liver? Your grocery list can make a difference. 🛒💚

These foods contain nutrients associated with better liver and metabolic health:

🫐 Dark berries — rich in polyphenols and antioxidants
🥬 Leafy greens — nutrient-dense, fibre-rich & packed with protective plant compounds
🐟 Omega-3 rich foods — fatty fish, chia & flax can help support healthier triglycerides and liver fat
🌻 Sunflower seeds — a source of vitamin E and unsaturated fats
☕ BONUS: Coffee — regular unsweetened coffee intake has been associated with better liver outcomes

But remember: no single food reverses fatty liver. The biggest improvements come from your overall diet, movement, weight management where appropriate, sleep and metabolic health.
Save this for your next grocery run 🛒

And send it to someone who keeps asking, “What should I eat for fatty liver?” 💚

15/08/2026

Green tea…..& fatty liver? 🍵👀

Research suggests that green tea extract may improve certain liver enzymes in people with fatty liver. Green tea is rich in catechins like EGCG, an antioxidant that may help protect liver cells from damage.

But 🍵 ≠ a magic cure.

Your biggest tools are still:
🥗 A balanced, nutrient-rich diet
🚶 Regular movement & exercise
📉 Sustainable weight reduction, when needed
Green tea? Think supportive habit — not a substitute for lifestyle changes.

Share this with someone who needs another reason to sip green tea! 🍵💚

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