THE SCIENCE AND ART OF EATING

RIGHT

ISHI KHOSLA Clinical Nutritionist & Founder

www.theweightmonitor.com,

Whole Foods India, Celiac Society Of India

ISHI KHOSLA

M.Sc. Foods & Nutrition

• Experience : 20 years of clinical practice

• 15,000 (+) Patients

• Founder, www.theweightmonitor.com, India’s first fully online weight management portal

• Founder , Whole Foods India- India’s first health food company

• On Board & Advisor to:

- Government of India, Wellness committee

- National TV channel, Door Darshan

- University of Delhi , Lady Irwin College

• Founder President : Celiac Society for Delhi

• Author, Columnist

TALKING POINTS

• High in phyto-chemicals- rich in vegetables including

raw vegetables and fruits

• Low in glycemic index (GI): Don’t be grain centric.

Use grains as side dishes & make it up with

vegetables, proteins, good fats & good

carbohydrates

• Low in sugar

TALKING POINTS• Providing good fats and no hydrogenated fat

• Adequate protein from pulses, soy, low fat dairy, lean meat,

chicken, eggs, fish, nuts & seeds

• Moderate in salt & alcohol

• Hydrate well

• Timing is important

• Trim belly fat

• Address digestion & nutritional deficiencies: look out for food

sensitivities

TODAY, THERE IS MUCH MORE

INFORMATION THAN EVER BEFORE !

DISEASES ARE ON THE RISE

FAT STATS • Globally, more than 1 billion people

are overweight

• India

• 3rd most obese country in the world

• Out of every 6 adolescents, one is

overweight.

• Diabetic Capital of the world.

• Every 4th Diabetic in the world is Indian!

DID YOU KNOW? TODAY’S YOUTH COULD BE THE

1ST GENERATION WITH A SHORTER

LIFE EXPECTANCYTHAN THEIR PARENTS

Dr David L. Katz, MD, MPH, FACPM, FACP, Yale public Health ExperDr David L. Katz, MD, MPH, FACPM, FACP, Yale public Health Expertt

Clearly knowledge

alone

is not enough!

There Are Missing Links

You

may

be

IS WHEAT GLUTEN ADDICTIVE?

YOU ARE WHAT YOU EAT

• What matters is what, how much & when you eat?

• Establish a healthy relationship with food.

• The truth is we can train our pallet.

STEP UP INTAKE OF

VEGETABLES & FRUITS5-9 servings a day

• Negative calories

• Prefer local, seasonal & organic

• 1 meal must be around

predominantly raw vegetables

HALF PLATE RULE

GLYCEMIC INDEX MEASURES THE ABILITY OF A GIVEN FOOD TO RAISE BLOOD

SUGAR LEVELS

GLYCEMIC INDEX OF COMMON FOODSFood Groups Glycemic Index

Cereal products

White Rice 72

Oats Porridge 49

Quinoa 53

Millets 71

Brown Rice 66

Oat Bran 62

All Bran Cereals 51

Barley 25

Cornflakes 80

Dried Legumes

Green Gram 48

Black Gram 48

Bengal Gram 47

ChickPeas 33

Lentils 29

Rajmah/ Kidney Beans 27

Soyabeans 15

Vegetables

Baked Potato 85

Green beans 30

Food Groups Glycemic Index

Fruits

Water Melon 72

Banana 62

Orange 40

Apple 39

Plums 23

Cherries 22

Dairy Products

Yoghurt (Plain) 39

Ice- Creams 35

Whole Milk 34

Skim Milk 32

Sugars

Glucose 100

Honey 87

Nuts

Groundnuts 13