Dietian Mirza Azeem

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"Dietitian & Nutritionist | Focusing On The Psychology Of Eating | Evidence-Based Guidance For Disease Prevention & Optimal Wellness | Preventive Nutrition Advocate | Eat Right, Live Bright!

23/03/2026

Weight gain foods are calorie-dense and high in healthy carbs, perfect if you’re trying to put on weight the right way.

👉 Weight loss foods are low in calories and rich in fiber or water content, they keep you full without the extra calories.

Choose your goal, and let your plate follow!

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Beginner foods are familiar.Pro foods are more nutrient-dense.—Spinach → Soyabean 2.5 mg iron vs 15 mg iron + 36 g prot...
15/03/2026

Beginner foods are familiar.
Pro foods are more nutrient-dense.

—

Spinach → Soyabean
2.5 mg iron vs 15 mg iron + 36 g protein
How to take: Spinach in sabzi/dal. Soyabean soaked & boiled or tofu 2–3x/week.
✅ Higher iron + complete protein

Almonds → Sunflower Seeds
25 mg vs 35 mg vitamin E
How to take: 15–20 almonds OR 1 tbsp sunflower seeds daily.
✅ More vitamin E per serving

Walnuts → Flaxseeds
10 g vs 28 g omega-3 (ALA)
How to take: 2–4 walnuts OR 1 tbsp ground flaxseed in curd/oats.
✅ Higher omega-3 density

Paneer → Soya Chunks
18 g vs 52 g protein
How to take: 100 g paneer occasionally. 30–40 g dry soya chunks (cooked) for high-protein meals.
✅ 2–3x more protein, lower fat

Blueberries → Jamun
Moderate vs higher polyphenols
How to take: 1 bowl seasonal fruit.
✅ Stronger antioxidant profile

Tomato → Banana
290 mg vs 400 mg potassium
How to take: Tomatoes in meals. 1 banana as snack or pre-workout.
✅ Higher potassium



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You might be eating every day… but your body may still be lacking protein.And the scary part?Most people don’t realize i...
08/03/2026

You might be eating every day… but your body may still be lacking protein.

And the scary part?
Most people don’t realize it until their body starts showing signs.

If you experience these often:
• Constant tiredness
• Feeling hungry again and again
• Hair fall
• Weak muscles
• Slow recovery after illness or workouts

Your body might be asking for more protein.

Protein is not just for athletes or gym lovers.
It is essential for energy, metabolism, muscle strength, hair health, and appetite control.

The good news?
You don’t need expensive supplements.

Simple foods can help:
🥚 Eggs
🥣 Yogurt
🍗 Chicken
🌾 Lentils (Daal)
🫘 Chickpeas
🥜 Nuts

Small nutrition changes can make a big difference in your health.

💾 Save this post so you can remember these signs.
📤 Share it with someone who always complains about low energy.

Your morning routine can either support your health… or slowly damage it.Many people start their day with habits that ne...
07/03/2026

Your morning routine can either support your health… or slowly damage it.

Many people start their day with habits that negatively affect their metabolism, digestion, energy levels, and weight management.

Common mistakes include:
• Skipping breakfast
• Drinking tea on an empty stomach
• Eating low-protein meals
• Not drinking enough water
• No physical activity in the morning

These small habits may seem normal, but over time they can lead to fatigue, weight gain, poor digestion, and low productivity.

A healthier morning routine can improve your:
✔ Metabolism
✔ Energy levels
✔ Gut health
✔ Weight management

Start your day by fueling your body, not ignoring it.

💾 Save this post to improve your morning routine.
📤 Share it with someone who always skips breakfast.

Many people believe that eating less automatically leads to weight loss.But in reality, weight loss is not about starvin...
05/03/2026

Many people believe that eating less automatically leads to weight loss.
But in reality, weight loss is not about starving your body — it’s about understanding how your body works.

Skipping meals, relying on tea and biscuits, poor sleep, and low protein intake can actually slow your metabolism instead of helping you lose fat.

Real fat loss comes from:
• Balanced meals
• Enough protein
• Good sleep
• Daily movement
• Consistency

Remember:
Weight loss is not punishment for your body — it’s care for your body.

📌 Save this post if you found it helpful.

04/03/2026

⚠️ Disclaimer – This video is for educational and informational purposes only. The content is based on study references
While dietary strategies, including moderate use of low-calorie sweeteners and calorie control, can support fat loss, individual responses may vary. Always consult a qualified healthcare provider or registered dietitian before making significant changes to your diet or lifestyle.
Also – I’m not saying diet coke is better than water. Water should always be your first choice. I’m only highlighting that, based on research, diet drinks can be an effective tool for curbing hunger or cravings in certain situations (fat loss).
Moderation is key — this includes the consumption of diet beverages.

Fatty liver is no longer rare.It is becoming common — even in young adults.You don’t need alcohol to develop fatty liver...
03/03/2026

Fatty liver is no longer rare.
It is becoming common — even in young adults.

You don’t need alcohol to develop fatty liver.
Poor diet, belly fat, and insulin resistance are major causes.

The good news?

Fatty liver is reversible.

Small changes like:
✔ Portion control
✔ Reducing sugary drinks
✔ Increasing protein & vegetables
✔ Losing 5–7% body weight

can significantly improve liver health.

Do not ignore raised ALT levels in your reports.

Early action prevents long-term damage.

Save this post and share it with someone who needs it.

Diabetes does not mean you have to stop eating your favorite foods.It means you need balance, portion control, and smart...
02/03/2026

Diabetes does not mean you have to stop eating your favorite foods.

It means you need balance, portion control, and smart choices.

Many people think:
❌ “I cannot eat roti.”
❌ “Fruit is not allowed.”
❌ “I must stop eating completely.”

This is not true.

What matters most:
✔ Portion control
✔ Balanced plate
✔ Fiber + protein in every meal
✔ Avoiding sugary drinks

Small daily changes can protect your kidneys, heart, and eyes in the long term.

Control your sugar levels before complications control your life.

— Dt. Mirza Azeem

01/03/2026

For men:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) + 5

For women:
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in years) − 161

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Faisalabad
38000

Telephone

+923037739896

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