Latest news with #RitikaSamaddar
Hindustan Times
5 days ago
- Health
- Hindustan Times
Nutritionist explains how protein-rich snacks can maintain weight and support heart health: ‘Avoid mindless munching'
Between tight schedules, skipped meals, and digital overload, it's no wonder that many of us run out of steam before the day ends. While several factors influence our daily energy, one habit stands out as a silent game-changer, and that is how we snack. Reaching for the right kind of snack, especially those high in protein like almonds, can go a long way in keeping your energy stable, your immunity strong, and your heart healthy. (Also read: Nutritionist shares common signs you shouldn't ignore: From cracked to unusually cold feet ) Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi, shared smart snacking tips with HT Lifestyle, highlighting how the right choices can boost energy, support immunity and improve overall health. Most people associate protein with gym goals, but its role in everyday health is far broader. It helps repair tissues, balances metabolism and sustains energy without the spikes and crashes caused by sugar-laden foods. Protein slows digestion, which helps you stay full longer and keeps your mind sharp between meals. Snacks that deliver high-quality protein, such as boiled eggs, Greek yoghurt, paneer cubes, or almonds, are excellent choices. Among them, almonds offer a natural, plant-based option that fits perfectly into even the busiest lifestyles. Their portability and satiety make them a reliable fix for unexpected hunger pangs. Immune resilience is not built in a day, it's shaped by daily habits. Nutrients like vitamin E, zinc, iron, and folate play a vital role in immune function, and protein supports the production of immune cells. That's why it makes sense to choose snacks that naturally combine these elements. Nuts and seeds, especially almonds, are a compact source of these essential nutrients. Just a handful can supply a potent mix of protein and key vitamins and minerals that your body uses to fight off infections and stay resilient. Your snack drawer might not seem like the place to start taking care of your heart, but it should be. Many packaged and processed snacks are loaded with unhealthy fats and sugars that can quietly impact cardiovascular health over time. "Snacking doesn't need to be a mindless habit, it can be a strategic part of your wellness routine. With a bit of planning and a focus on nutrient-rich foods, you can turn snack time into a health-supporting ritual. Opting for protein-rich snacks like almonds isn't just about avoiding hunger, it's about nourishing your body, protecting your heart, and staying energised all day long," concludes Ritika. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
Hans India
28-05-2025
- Health
- Hans India
Struggling with PCOS? Experts suggest breakfast ideas for a balanced start to your day
Polycystic Ovary Syndrome (PCOS) is a fast-growing condition, and it affects women across the globe, including in vast numbers in India. PCOS results in hormonal imbalances that can affect overall health, metabolism, and weight. Although lifestyle changes are important to live with PCOS, an equal emphasis should be put on diet. A well-nourished diet packed with nutritious foods can bring overall well-being, and almonds are one such nut that should not be missed. They offer sustained energy levels all day long and thus are an easy yet efficient means of boosting a PCOS diet, particularly when added to breakfast. In conversation with Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi, she recommends easy and healthy breakfast options that are PCOS-friendly and ideal for busy mornings. She emphasizes the importance of a diet that is both nutritionally balanced and tasty, suggesting that ingredients such as whole grains, greens, and almonds help support hormonal balance, weight regulation, and overall well-being. Here are a few healthy and convenient breakfast recipes from Samaddar that may even be easily adjusted to cater to individual likes and dislikes: Almond and Oat Milk Breakfast Smoothie Simply put, the healthy mix of almonds and oats - high on 15 must nutrients, the smoothie is bursting with key nutrients, essential fat, protein, and fibre intake. It all comes together for maintaining level sugar levels and generating long-term energy in the mornings. A tablespoon of blended seeds gives an added dose of nutrition. Replacing milk with almond milk not only lightens it but also aids weight control and insulin sensitivity. A simple, wholesome option to fuel your body! Easy Quinoa Upma Quinoa upma is a healthy and filling breakfast option, ideal for women with PCOS. Due to its low glycemic index, it regulates blood sugar levels, and the high fibre and protein content makes you feel fuller for longer, aiding in weight control. You can add a variety of vegetables such as carrots, peas, and beans to make the dish more nutritious. Sprinkling chopped and toasted almonds on the dish provides texture and also makes it more nutrient-dense, with a combination of healthy fats, protein, and essential nutrients. Quick Almond Flour Pancakes These fluffy and soft almond flour pancakes are not only delicious but also healthier compared to regular pancakes. They are lower in carbs, which supports maintaining blood sugar levels stable. Almond flour is gluten-free by nature, so it's an excellent alternative for those sensitive to gluten or those on a gluten-free diet. This may be particularly useful for women who have PCOS and struggle with gluten. It's a tasty and healthy breakfast that works towards your health objectives. Healthy Moong Dal Chilla Moong dal chilla is a healthy and PCOS-friendly breakfast. Its low glycemic index keeps the blood sugar in check while incorporating vegetables such as spinach, grated carrots, and bell peppers gives the dish a boost of vital vitamins, minerals, and antioxidants. For an added twist, serve the chilla with almond yoghurt instead of classic mint chutney—it provides a creamy texture and additional almond goodness. A healthy and filling way to kick-start your morning! Whole Wheat Toast with Toppings Whole wheat toast topped with almond butter is a fantastic choice for managing blood sugar and insulin levels, making it ideal for those with PCOS. The low glycemic ingredients—whole grain bread, almond butter, almonds, berries, seeds, and a dash of cinnamon work together to help regulate blood sugar. The fibre content in the toast delays sugar intake, and almond butter contains healthy fats that make you feel satiated and enhance improved insulin sensitivity. Berries and seeds are nutrient-dense and provide an overall health boost as well as relieving symptoms of PCOS. Honey or maple syrup is added for a sweet touch without blood sugar spikes.
News18
09-05-2025
- Health
- News18
Expert-Approved Healthy PCOS-Friendly Breakfasts That Don't Compromise On Taste
Last Updated: While lifestyle changes play a key role in managing PCOS, a well-balanced and nutrient-rich diet is equally essential. Polycystic Ovarian Syndrome (PCOS) is an increasingly common hormonal disorder affecting women globally, including a significant number in India. Characterised by hormonal imbalances, PCOS can impact various aspects of a woman's health – from metabolism and fertility to mood and energy levels. While lifestyle changes play a key role in managing the condition, a well-balanced, nutrient-rich diet is equally essential. Incorporating wholesome foods like almonds into your daily routine, especially at breakfast, can provide steady energy, support hormonal balance, and enhance overall well-being, making them a smart, simple addition to any PCOS-friendly meal plan. Ritika Samaddar, Regional Head of Dietetics at Max Healthcare, New Delhi, suggests quick and healthy breakfasts that are PCOS-friendly and perfect for busy mornings. Eating a diet that strikes a balance between flavour and nutrition is a game-changer when it comes to dealing with PCOS. Here are some nutritious and easy-to-prepare breakfast recipes that can help you manage PCOS much more effectively. Almond and Oat Milk Breakfast Smoothie A delicious blend of oats and almonds – rich in 15 essential nutrients, this smoothie packs essential nutrients, healthy fats, protein, and dietary fibre. The combination helps maintain steady blood sugar levels and provides lasting morning energy. A tablespoon of mixed seeds adds an extra boost of nutrition. Swapping regular milk for almond milk not only makes it lighter but also supports weight management and insulin regulation. A simple, wholesome choice to nourish your body! Easy Quinoa Upma Quick Almond Flour Pancakes These soft and fluffy almond flour pancakes are not just tasty but also healthier than regular pancakes. They have fewer carbs, which helps keep blood sugar levels steady. Almond flour is naturally gluten-free, making it a great option for those with gluten sensitivities or anyone following a gluten-free diet. This can be especially helpful for women with PCOS who may have trouble with gluten. Healthy Moong Dal Chilla Its low glycaemic index aids in blood sugar regulation, and the addition of vegetables such as bell peppers, spinach, and grated carrots enriches the meal with vital vitamins, minerals, and antioxidants. Instead of using typical mint chutney, try pairing the chilla with almond yoghurt for a unique twist. This will offer a creamy texture and even more almond goodness. First Published:
