Nutritious DIET Clinic

10/09/2026

Yummy Tasty Tikkies


Ingredients:
Green peas – 1 cup
Boiled rajma – 1 cup
Boiled potato – 1 medium
Soaked poha – ½ cup
Grated carrot – ½ cup
Finely chopped coriander – 2 tbsp
Red chilli powder – ½ tsp
Garam masala – ½ tsp
Salt – as needed
Bread crumbs – for coating
Oil or butter – for cooking

Method:
Steam the green peas, boiled rajma and potato for about 15 minutes until soft. Mash everything together nicely.

Add soaked poha, grated carrot and chopped coriander. Season with red chilli powder, garam masala and salt. Mix everything well to form a soft mixture.

Take small portions and shape them into round tikkies. Coat each tikki with bread crumbs.

Heat a little oil or butter on a pan and cook the tikkies on both sides until golden, crispy and nicely roasted. You can air dry them too.

Serve hot with green chutney . 😋

09/09/2026

Be choosy about your night time snacks.

Mindless eating occurs most frequently after dinner, when you finally sit down and relax.
“Sitting down with a bag of chips or cookies in front of the TV is an example of eating amnesia, where you mindlessly eat without being hungry, but out of habit,”
Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack, like a handful of makhanas or some fruit or simply an low- calorie herbal tea.

09/09/2026

14/08/2026

🥑

07/08/2026

HAVE A HEALTHY

☔️Monsoon, a much loved season by all, but it brings many health risks with itself. This is because our body is much susceptible to health issues in this season. As humidity is raised during rainy season the body digestive capability is decreased. So, it is important to avoid oily/ street foods that are prepared in bulk to stay away from illness. Let’s have a look at some tips to do and not to do in monsoons to stay healthy.

•☔️Always wash fruits and vegetables well and keep them clean.

•☔️Eat seasonal fruits as non- seasonal fruits get infested with worms during rainy season. Apples, mangoes, pomegranates, and pears are best, avoid watermelon and muskmelons.

•☔️Wash your hands as frequently as you can because bacteria and viruses come alive during the monsoon and you can come into contact with them very easily.

•☔️Opt for yogurt, curd and almonds in your diet instead of milk. Drink only boiled and purified water to protect yourself from harmful germs and drinking plenty of water keeps your body hydrated.

☔️Herbal tea has curative properties for coughs, colds and sore throat which are common in rainy season. To add to its properties add body warming ingredients like cloves, ginger, pepper, basil and mint.

☔️Excessive intake of coffee and tea dehydrates body fluids so they must be better avoided.

☔️Avoid eating street food, as food cooked and sold in the open air are likely to come in contact with airborne and waterborne diseases and bacteria. So always prefer fresh, home-made foods.

☔️Eat steamed salads instead of raw vegetables as they contain active bacteria and virus that cause bacterial and viral infections.

☔️People who suffer with arthritis should drink warm water with and on an empty stomach in the morning. This improves bowel syndromes and also decreases pains in joints.

☔️Last but not the least, keep yourself away from mosquitoes.

Rohtak
MonsoonDietTips

18/05/2026

🌱 Benefits of Chia Seeds 🌱
✅ Rich in fiber – supports digestion and gut health
✅ High in omega-3 fatty acids – supports heart health
✅ Good source of protein – helps with fullness and muscle support
✅ Contains antioxidants – helps protect cells from damage
✅ May help control blood sugar levels
✅ Supports bone health with calcium, magnesium & phosphorus
✅ Can help with weight management by increasing satiety
⚠️ Caution: Start with small amounts and drink enough water, as too much fiber may cause bloating in some people.

HealthyEating Superfoods HealthyLifestyle WeightLossTips GutHealth HeartHealth WellnessJourney NutritionFacts HealthyLiving FacebookHealth EatHealthy DailyNutrition HealthTips

17/03/2026

🍏NAVRATRI DIET TIPS🍏

1. For those who fast all nine days, it is important to eat small meals at regular intervals. This will keep your metabolism up.
2. Avoid fried foods and include more of curd, smoothies, lassi and fruits which not only will keep you full but maintain the optimum fluids in the body.
3. Instead of puri or pakodas (both fried) made from Kuttu atta, try out Kuttu ki roti, replace fried aloo-chat with boiled aloo-chat and kheer with mixed-fruit curd or flavored yogurt.
4. If you are a foodie and want to please your palate, make some idli and dosa from the samak ke chawal.
5. Limit your potato intake (which is main food during navratri) to about twice a week.
6. Dishes which require the whole milk can be cooked with skimmed milk or double toned milk.
7. Substitute sugar in sweet dish with natural sugars present in fruits like apple can be added instead of sugar.
8. Keep drinking water, coconut water, lemonade(without sugar), herbal teas as much as you can. It works as a great detox.
9. Eat veggies like pumpkin and ghia (bottol guard) in different form like soups and curries to fill you up with fewer calories.
10. Use rajgira flour to make chapattis instead of using kuttu ka atta.Its lighter and low in calorie
11. Try including fresh fruits in your diet in various forms of salads, smoothies and raitas to keep up with your nutrition. Fruits have healthy sugar fructose. Seasonal fruits boost the immunity, fiber, iron and B6 intake 2 supercharge your metabolism.
12. Instead of having namkeens and pakodas as snacks, have a handful of roasted makhanas or a handful of nuts like almonds, pistachios, walnuts .
13. Lower your Cravings with low fat dairy products. Drinking low fat milk, lassi and yogurt reduces your cravings to eat junk food Add cucumber, lauki or tomato to your curd to make it more filling.

16/03/2026

Things That Are Causing You Bloating :

Excess salt (sodium)
Too much salt causes the body to retain water, leading to puffiness and bloating.

Carbonated drinks
Soda and sparkling drinks contain gas (CO₂) which can get trapped in the stomach and cause bloating.

Eating too fast
When you eat quickly, you swallow air, which leads to gas and stomach fullness.

Overeating
Eating very large meals at once can stretch the stomach and make you feel heavy.

Processed & packaged foods
Chips, instant noodles, and packaged snacks contain high sodium and additives that promote bloating.

Artificial sweeteners
Sweeteners like sorbitol or excessive stevia products can sometimes cause gas and bloating.

Dairy intolerance
People with lactose intolerance may feel bloated after milk, paneer, or cheese.

Low water intake
Drinking too little water can slow digestion and cause bloating.

Lack of movement
Sitting for long hours slows digestion and may cause gas build-up.

High-gas foods
Foods like beans, cabbage, broccoli, and onions can cause gas if eaten in large amounts.

14/03/2026

Ingredients
• 2 cups cooked rice (preferably leftover, cooled)
• 100- 150 g fresh Paneer (cubed)
• 1 tsp oil or ghee
• 3–4 cloves garlic (finely chopped)
• 1 small onion (finely chopped)
• ½ cup carrot (finely chopped)
• ½ cup capsicum (chopped)
• 2–3 tbsp spring onions (chopped)

• 1 tsp Black Pepper
• Salt to taste
• Optional: 1 tsp Chili Sauce or vinegar

Method

1.Sauté aromatics:
In the same pan, heat remaining oil. Add garlic and onions. Sauté until fragrant.
2. Add vegetables:
Add carrots, capsicum, and pepper. Stir-fry on high heat for 2–3 minutes so they stay crunchy.
3. Add rice:
Add the cooked rice and mix gently so the grains stay separate.
4. Season:
Add black pepper, salt, and chili sauce (optional). Mix well.
5. Add paneer:
Toss in the fried paneer and spring onions. Stir for 1–2 minutes.
6. Serve hot as a quick meal .