By Madhulika Gandhi  on: 28 October 2017
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Fruits are naturally laden with fibre and saturated with natural sugars which are in the form of fructose. When we eat the fruit as a whole , the fibre is eaten along with the juice which in this case , acts as a buffer, helping to introduce the sugar slowly into the bloodstream. But when we make fruit juice , the fibre which contains essential vitamins and minerals, is lost. Fruit juice that has been robbed off its fibre is basically just a concentrated source of sugar minus the supportive nutrients that are required to help digest and metabolise it. So you are basically pumping a whole lot of sugar into your body in one go. 

Fruit juice elevates blood sugar more quickly than a whole fruit because the level of sugar that can be obtained from a fruit juice is higher than the level found in a whole fruit. 1 glass of natural fruit juice , without added sugar has an equivalent of about 6 teaspoon of sugar, way beyond the recommeded or normal intake. 

Fruits especially with the skin , are a very important part of our diet but not fruit juices because fruits are an important source of fibre while the juice alone has reduced vitamins and benefits. If you want , you can have a fruit juice when you are feeling weak to regain some energy. But orange , grapefruit or watermelon juice are exceptions as you can easily squeeze out the juice without the help of a juicer or mixer , and therefore the fibre  is not lost. Additionally do not cut the fruit into too many pieces as a lot of natural juices are wasted in the process. Instead have to whole or cut into big pieces.

When it come to vegetables its a different case altogether,  Vegetables contain a lot of vitamins, oxidants and juicing vegetables basically gives you all the benefits in one shot.

Consuming 2 to 3 types of raw vegetables as a snack in one go can be difficult. Instead you can make a juice  of all of them together to make the most of the nutritional godness that they have. If you tried to eat the same amount of vegetables as you consume in a glass of vegetable juice, you will notice it is tiresome to eat them as they have a lot of fibres. So make vegetable juice part of your daily diet. Make sure it is home made and not canned because canned juices have salt and other preservatives.

Here are some of my favourite juices that you can try-

1. juice of 2-3 cucumbers + a bit of celery

2. juice of 3 carrots + a bit of lemon juice 

3. juice of 2-3 carrots + 1 beetroot

4. juice of 3-4 tomatoes

5. juice of 2-3 tomatoes + a bit of broccoli

6. juice of 1-2 tomatoes +1-2 cucumbers

7. juice of 2 carrots +some spinach 






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ITALIAN- FEED THIS- -CHICKEN OR FISH- either grilled , baked or broiled with lemon sauce on the side -PASTA is one of the best ways to sneakily incorporate vegetables and any pasta like penne , spaghetti in tomato or marinana sauce will be appropriate for your children . To get the best nutritional results out of it , ensure that the pasta dish has an equal  proportion of pasta and vegetables. You can also add chicken , fish if your child likes it. -CLAY OVEN PIZZA work well too. Not only do they give your child what they like , they also help you incorporate all the vegetables you want. You can order the pizza  with tomato sauceand your choice of vegetables, chicken, seafood   LESS THAT -RAVIOLI/CANNELLONI/LASAGNA are high in fat , which is not surprising because they use cream and cheese -EGGPLANT/CHICKEN PARMIGIANA. Parmigiana is pretty much the same as parmesan -GELATO -TIRAMISU. It is rich in liqueur and mascarpone cheese   CHINESE FEED THIS- -CHICKEN/PRAWN/VEGETABLE SUI MAI -SEAFOOD OR VEGETABLE CHEUNG FUN -PRAWN/CHICKEN/VEGETABLE DIM SIM -STEAMED BREADOR MUSHROOM/CHICKEN BUN -WONTON SOUP -CHICKEN/VEGETABLE SOUP -STEAMED RICE -FRIED RICE -AMERICAN CHOPSUEY -SOFT STEWED RICE WITH VEGETABLES -SOFT STEWED NOODLES -STEAMED PRAWNS IN LEMEN SAUCE -STEAMED FISH IN SOYA ,GINGER AND SPRING ONIONS -CHICKEN/PRAWN/EXOTIC VEGETABLES IN HUNAN SAUCE OR OYSTER SAUCE. However do ask the chef to ensure the vegetables ,chicken or fish are boiled , sautéed and not fried   LESS THAT -FRIED WONTONS -PORK BUNS -SALT AND PEPPER FRIED CHILLI PRAWNS -FRIED CHILLY CHICKEN -SESAME PRAWN  TOAST -CHICKEN/PRAWN/VEGETABLE MANCHURIAN -KUNG PAO CHICKEN /POTATO -CHOW MEIN -CRISPY CHICKEN SPINACH -SPRING ROLLS -BUTTER GARLIC PRAWNS/CHICKEN/VEGETABLES   NORTH INDIAN FEED THIS -TANDOORI ROTI OR NAAN ( WITHOUT BUTTER) -ROOMALI ROTI -PLAIN /STUFFED PARATHA, ROTI -PULAO, BIRYANI -PALAK PANEER -STEAMED RICE -YELLOW DAL, but ask for less tarka -TANDOORI OR GRILLED MUSHROOM/BABYCORN/CAULIFLOWER/PANNER, request for no basting with butter on top -TANDOORI CHICKEN/FISH/PRAWN TIKKA , request for no basting after being removed from the tandoor -GREEN SALAD, KACHUMBER OR RAITA -MASALA CHAAS - ROASTED PAPAD -GREEN CHUTNEY OR WATER BASED PICKLE   LESS THAT- -SAMOSA AND PAKORA -BUTTER CHICKEN/ PANEER -MALAI KOFTA, METHI MATTAR MALAI -FRIED MASALA PAPAD -OILY AACHAR AND SWEET CHUTNEY -CHICKEN OR VEGETABLE JALFREZI/ ACHARI -FISH KOLIWADA OR ANT FRIED FISH -DAL MAKHANI, DAL FRY   SOUTH INDIAN FEED THIS -IDLI -SAMBHAR -RAVA IDLI -SADA DOSA, RAVA DOSA, NEER DOSA, RAGI DOSA -TOMATO UTTAPAM -APPAM -CURD RICE, LEMON RICE ,TAMARIND RICE -RAWA UPMA -PONGAL   LESS THAT- -GHEE IDLI, KANCHIPURAM IDLI, FRIED IDLI -MEDU VADA, DAHI VADA, DAL VADA, SAMBHAR VADA, RASAM VADA -PURI KORMA/ BHAJI -SHEERA -SANDWICH UTTAPAM WITH CHEESE                                
Madhulika Gandhi

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Best Nutritionist in Salt Lake City, Kolkata, India 

 Dietician Madhulika Gandhi, a nutritionist in salt lake Kolkata believes that taking care of the body is very important as it is the only place one lives in . Staying  healthy and fit, will automatically make  a person  more confident, happy and independent. It will shape him  and his life life. Eat well be well eat better feel better. Madhulika  graduated  from st. xaviers college kolkata, and then became a Chartered Accountant from The Institute of chartered accountants of india . But her consciousness towards health and fitness was so much that out of passion and interest  she took up a course on dietetics and nutrition  in VLCC Institute there after. she enjoyed the course so much because it taught her good food, good health and good nutrition is the key to overall wellbeing. she stood first in all her semesters, it was so interesting  that she professionally took it forward and specialised in weight management .
Madhulika Gandhi
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