You are what you eat: Deepshikha Agarwal

Deepshikha is a trained dietician and sports nutritionist. She practices at the Shri Siddhivinayak Polyclinic and the Khandelwal Polyclinic and is Sports Nutritionist at the Goregaon Sports Club.

As corporate nutritionist to some corporate companies, Deepshikha customizes a balanced diet for the employees based on their work schedule and medical condition.

As a sports nutritionist, she helps state-level athletes enhance their performance level. The expert has won accolades for her contribution to nutrition and has participated in nutrition shows on television.

Deepshikha took time off her busy schedule to answer Sify readers’ questions ranging from weight loss to diabetes diet. Read the complete chat transcript here.

my age is 44 years, 5.6 hight and about 85 kg weight, provide me vegetarian diet chart to loose 10 kg of my weight.
u can cut down 500kcal per day from ur present daily caloie consumption> try n have healthy fibre rich meals

are there any specific foods to prevent ageing?
u can have vitamin E rich foods like walnuts,almonds,olives,avacados for ur skin.have more of antioxidant rich foods like berries or green tea

i look like an athelete..but my problem is suffering from belly..am suffering from this problem since 6 months..looking like a small pot..unable to avoid sweets, ghee foods, fast foods..and final ur smile is so beautiful.
thank u for the compliment.but by saying this i cant say yes to unhealthy foods…so definately no visible fat no fast foods

I have bodyfat 14.5%, want to bring it down to 9%. I do cardio, weights for 1 hr daily 6 days a wk. I love sweets. Not been eating any sweet for last 15 days
why r u depriving urself…u can have once in a week sweet ..just tak cre to have in the lunch time

How to live healthy, long life without fitness probs. what is the daily food intake for all round nourishment devoid of any minerals . i m a veggie and walk 30 mins daily
fitness is not merely free from diseases but it is also abt being physically ,mentally, and socially fit. try n have healthy breakfast tht is a perfect combination of carbs,protein and fibre.thn after 2hrs make sure to have antioxidants by having fruits like berries.follow this with a healthy lunch.thn in the evening u can have a fibre rich snack .followed with a light dinner

I am a diabetic on drugs and non vegitarian .Can you suggest me a diet plan for whole day so that I may keep my blood sugar at normal limits.
i would require u further medical details like wht is ur fasting n PP blood sugar.but still with one thing u can start is have methi seeds soaked overnight in water and have early morning everyday with a glass of luke warm water.u can have bitter gourd bhaji twice in week.this will help to get ur blood sugar under control n help to increase ur BMR.plz eat at regular intervals ie after every 3 hrs. Call 02228825449 for consultation.

want to reduce 9 kg in 2 mths. I Slow jog for 60 mins daily, 5 times a week, Im 36 yr Male vegan, 79 kilos weight 175 cm height eat very moderately,do 10 Surya namaskars every morn. Shd I increase jog or add any exerc to achieve my goal
do not expect results overnight.gradual n slow wt loss is permenant wt loss remember this.u can add weight training in ur daily routine for tonning up

am 29 year mother of 2 kids , obese, I do Surya Namaskar 15 times daily want to reduce 10 kilos in 3 months.. what can be other indoor exercises needed to hit my target. i am veg
u can add some crunches if u dont have any back probs,leg raises,air peddelling

my wife is past sixty and diabetic. wish to know if it is safe to use olive oil in place of ghee for application on phulkas. next,
what sort of easily affordable oil you recommend in our regular cooking. thanks in advance for your response here.

olive oil is suppose to be the best option.another option for which u can go for is rice bran oil for regular cooking

which foods are good for reducing arms fat.
there is nothg called spot reduction. so thre is no foods tht can cause reduction in just 1 place.exercise n balanced diet is the master key

my wife age 34..weight …85 completed house wife.we are belong to gujarati..his tommy part and hips & leg’s parts are big… plz give me properly diet….i have one 6 year old child.
hope ur wife is into some physical activity if not plz tell her to start with a walk. abt diet decrease visible fat in the diet.increase fibre comsumption.drink 2lt of water everyday

hi deephika, good to see you. i would also like to look as fresh as you but by end of day, we feel so dull and tired. how to keep energy levels high thru the day
thank u .start eating at regular intervals.avoid caffienated drinks completely if possible.have more n more vit C rich fruits like oranges,sweet lime,amla

how can we treat IBS with foods. is it safe to have tea/coffee when stomach disturance is there
no u shd avoid caffeinated drinks during stomach upset as they r diuretic and can further cause dehydration and further complicate the prob

is tere any diet o prevent premature greying? my sis is 16 and she has few grey hairs already
grey hair is mostly a herediatary prob.still that can be prevented to a certain extent by having protein rich foods

is it safe to eat flax seeds everyday?
yes it is .it can be ur daily dose of omega 3 fatty acids

hello deeps, you look great. please share diet plan for glowing skin like yours
thank u for ur sweet words.for glowing skin have loads of water and vit C and vit E rich foods

my nails are getting broken easily and cuticles also peeling in fingers. its very painful. can you tell me what foods to eat to stop this
start having calcium n protein rich foods.dont stop in thg in perticular

mada, what is the protein requirement for a 16 yr old veg boy playing football
dear depends on his training schedule it will vary .it can be from 1 – 1.5gms/ideal body weight in kg/day

hi, my hair is very dry and lifeless. i eat walnuts everyday but greens once a week,.. anything else i can eat for good hair growth
u can have roasted black til everyday early morning with a glass of warm water.increase proteinconsumption in ur diet

hello. my 2 yr old has allergy to certain foods like greens. She gets loose motion. is it ssafe to try after 6 mnths?
yesbut try this after 5yr of his age. u shd keep trying after every 6months as mostly children out grow their allergy by the age of 16

is it essential to calculate body fat to determine if we are ideal weight or just looking at scales is enuf
fitness is abt having both stamina n muscle power .its not just abt appearence.so looking just at the weighing scale is not enough.body fat does matter as high the body fat the lower the stamina-REMEMBER.after all U R WHAT U EAT

i have no health probs but i dont sleep well. can any foods be taken at night to give us good sleep
try meditation early morn n for 15 mins at night.u can also have khuskhus in 1/2tp honey at night – 1hr befre goin to bed

what is the quantity of oil intake allowed for high cholesterol person per day and also rice. pl send your answer soon
it depends on ur cholestrol levels .ideally a person can have approx 3tp of oil per day easily

my mother has high bp. food is cooked with almost no sugar, any other precautions tot ake while cooking
tak cre of salt content in the diet.sugar is not related to BP.no papad n pickles in her diet.if she is overweight tell her to lose some as thn automatically BP will come under control

hi madam, my eyesight is deteriorating every yr. i eat papaya weekly, anyother foods?
increase yellow and orange foods like carrots

my diet is very fibre rich but still get constipation sometimes. how to stop this? i drink abt 1.5 litres of water
increase ur water consumption.have 1 fig(dryfruit) soaked in water overnight early morning everyday with a glass of warm water

foods for clearer skin
avoid spicy n greasy foods,no caffeinated drinks.drink loads n loads of water .have more of vit C rich berries.

my age is 44 years, 5.6 hight and about 85 kg weight, provide me vegetarian diet chart to loose 10 kg of my weight.

u can cut down 500kcal per day from ur present daily caloie consumption> try n have healthy fibre rich meals. You can write to deepshikhadietician@gmail.com for further suggestions.

are there any specific foods to prevent ageing?
u can have vitamin E rich foods like walnuts,almonds,olives,avacados for ur skin.have more of antioxidant rich foods like berries or green tea

i look like an athelete..but my problem is suffering from belly..am suffering from this problem since 6 months..looking like a small pot..unable to avoid sweets, ghee foods, fast foods..and final ur smile is so beautiful.
thank u for the compliment.but by saying this i cant say yes to unhealthy foods…so definately no visible fat no fast foods

I have bodyfat 14.5%, want to bring it down to 9%. I do cardio, weights for 1 hr daily 6 days a wk. I love sweets. Not been eating any sweet for last 15 days
why r u depriving urself…u can have once in a week sweet ..just tak cre to have in the lunch time

How to live healthy, long life without fitness probs. what is the daily food intake for all round nourishment devoid of any minerals . i m a veggie and walk 30 mins daily
fitness is not merely free from diseases but it is also abt being physically ,mentally, and socially fit. try n have healthy breakfast tht is a perfect combination of carbs,protein and fibre.thn after 2hrs make sure to have antioxidants by having fruits like berries.follow this with a healthy lunch.thn in the evening u can have a fibre rich snack .followed with a light dinner

I am a diabetic on drugs and non vegitarian .Can you suggest me a diet plan for whole day so that I may keep my blood sugar at normal limits.
i would require u further medical details like wht is ur fasting n PP blood sugar.but still with one thing u can start is have methi seeds soaked overnight in water and have early morning everyday with a glass of luke warm water.u can have bitter gourd bhaji twice in week.this will help to get ur blood sugar under control n help to increase ur BMR.plz eat at regular intervals ie after every 3 hrs

want to reduce 9 kg in 2 mths. I Slow jog for 60 mins daily, 5 times a week, Im 36 yr Male vegan, 79 kilos weight 175 cm height eat very moderately,do 10 Surya namaskars every morn. Shd I increase jog or add any exerc to achieve my goal
do not expect results overnight.gradual n slow wt loss is permenant wt loss remember this.u can add weight training in ur daily routine for tonning up

am 29 year mother of 2 kids , obese, I do Surya Namaskar 15 times daily want to reduce 10 kilos in 3 months.. what can be other indoor exercises needed to hit my target. i am veg
u can add some crunches if u dont have any back probs,leg raises,air peddelling
raghava: my wife is past sixty and diabetic. wish to know if it is safe to use olive oil in place of ghee for application on phulkas. next,
what sort of easily affordable oil you recommend in our regular cooking. thanks in advance for your response here.
olive oil is suppose to be the best option.another option for which u can go for is rice bran oil for regular cooking

which foods are good for reducing arms fat.
there is nothg called spot reduction. so thre is no foods tht can cause reduction in just 1 place.exercise n balanced diet is the master key

my wife age 34..weight …85 completed house wife.we are belong to gujarati..his tommy part and hips & leg’s parts are big… plz give me properly diet….i have one 6 year old child.
hope ur wife is into some physical activity if not plz tell her to start with a walk. abt diet decrease visible fat in the diet.increase fibre comsumption.drink 2lt of water everyday

hi deephika, good to see you. i would also like to look as fresh as you but by end of day, we feel so dull and tired. how to keep energy levels high thru the day
thank u .start eating at regular intervals.avoid caffienated drinks completely if possible.have more n more vit C rich fruits like oranges,sweet lime,amla

how can we treat IBS with foods. is it safe to have tea/coffee when stomach disturance is there
no u shd avoid caffeinated drinks during stomach upset as they r diuretic and can further cause dehydration and further complicate the prob

is tere any diet o prevent premature greying? my sis is 16 and she has few grey hairs already
grey hair is mostly a herediatary prob.still that can be prevented to a certain extent by having protein rich foods

is it safe to eat flax seeds everyday?
yes it is .it can be ur daily dose of omega 3 fatty acids

hello deeps, you look great. please share diet plan for glowing skin like yours
thank u for ur sweet words.for glowing skin have loads of water and vit C and vit E rich foods

my nails are getting broken easily and cuticles also peeling in fingers. its very painful. can you tell me what foods to eat to stop this
start having calcium n protein rich foods.dont stop in thg in perticular

mada, what is the protein requirement for a 16 yr old veg boy playing football

dear depends on his training schedule it will vary .it can be from 1 – 1.5gms/ideal body weight in kg/day

hi, my hair is very dry and lifeless. i eat walnuts everyday but greens once a week,.. anything else i can eat for good hair growth
u can have roasted black til everyday early morning with a glass of warm water.increase proteinconsumption in ur diet

hello. my 2 yr old has allergy to certain foods like greens. She gets loose motion. is it ssafe to try after 6 mnths?
yesbut try this after 5yr of his age. u shd keep trying after every 6months as mostly children out grow their allergy by the age of 16

is it essential to calculate body fat to determine if we are ideal weight or just looking at scales is enuf
fitness is abt having both stamina n muscle power .its not just abt appearence.so looking just at the weighing scale is not enough.body fat does matter as high the body fat the lower the stamina-REMEMBER.after all U R WHAT U EAT

i have no health probs but i dont sleep well. can any foods be taken at night to give us good sleep
try meditation early morn n for 15 mins at night.u can also have khuskhus in 1/2tp honey at night – 1hr befre goin to bed

what is the quantity of oil intake allowed for high cholesterol person per day and also rice. pl send your answer soon
it depends on ur cholestrol levels .ideally a person can have approx 3tp of oil per day easily

my mother has high bp. food is cooked with almost no sugar, any other precautions tot ake while cooking
tak cre of salt content in the diet.sugar is not related to BP.no papad n pickles in her diet.if she is overweight tell her to lose some as thn automatically BP will come under control

hi madam, my eyesight is deteriorating every yr. i eat papaya weekly, anyother foods?
increase yellow and orange foods like carrots

my diet is very fibre rich but still get constipation sometimes. how to stop this? i drink abt 1.5 litres of water
increase ur water consumption.have 1 fig(dryfruit) soaked in water overnight early morning everyday with a glass of warm water

foods for clearer skin
avoid spicy n greasy foods,no caffeinated drinks.drink loads n loads of water .have more of vit C rich berries.

my son is 4 yrs old. he wants to add sugar in all his foods. how to get him out of this?
make him start eating dry fruits like dates and raisins.this will not only add sweetness in his meal but will also give some essential nutritents.also start using honey instead of refined sugar

my nails are getting fungal attack. is it only derma prob or nutritional deficiency also?
increase calcium in ur diet n contact derma immediately

madam, i am playing volleyball for last 2 yrs. i always get exhausted even after driking glucose. is there any special diet for this?
please get ur hemoglobin levels checked
make him start eating dry fruits like dates and raisins.this will not only add sweetness in his meal but will also give some essential nutritents.also start using honey instead of refined sugar

my nails are getting fungal attack. is it only derma prob or nutritional deficiency also?
increase calcium in ur diet n contact derma immediately

madam, i am playing volleyball for last 2 yrs. i always get exhausted even after driking glucose. is there any special diet for this?
please get ur hemoglobin levels checked

Share