Chetna Vats》Nutritionist》Health Coach Instagram Profile Picture

Chetna Vats》Nutritionist》Health Coach

@dt.chetnavats

Nutritionist, Health Coach
The Food Doctor🌹 Ex-intern PGI, Chandigarh 👩‍⚕️ MSc/ BSc Dietetics| NET- JRF Sustainable, Balanced Diet Plans 🥦🥑🍅 500+ Clients from 15+ countries
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Chetna VatsNutritionistHealth Coach’s Most liked posts from the last 30 uploads.

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I recently came across a video from a well-respected source, where it was suggested that dal is not a good source of protein. While I appreciate the insights shared by this expert in most cases, I believe it's important to clarify that nutrition isn’t always black and white. Dal, when prepared in concentrated forms like cheela or thick dal, can indeed provide a significant amount of protein. In fact, 60 grams of dal is which we can easily consume in a meal can offer around 15-16 grams of protein, which is quite substantial, especially for vegetarians. It's essential to remember that in most Indian households, dal is consumed in ways that maximize its nutritional value. We should be cautious about generalizations and consider how food is prepared and consumed before drawing conclusions. For many, dal is a crucial protein source, particularly in vegetarian diets. Always research, apply logic, and think critically about the context before forming opinions on nutrition. #healthyliving #MythBusting #nutritionaltherapy #nutritionresearch #researchpaper #phd #scientific #dietitian #dietician 2024-10-13 20:03:16 I recently came across .. 57 +0% 6 +111%
Red wine has long been considered a good source of antioxidants and heart-healthy benefits, with many believing that consuming it in moderation is beneficial. But is it truly as healthy as it's perceived to be? While earlier studies suggested that moderate alcohol consumption might be acceptable, recent research indicates that even a small amount—like a single sip—can trigger oxidative damage, increase inflammation, and contribute to serious health risks, including cancer. So, what about red wine's supposed heart benefits? Yes, it contains resveratrol, a powerful phytochemical often associated with heart health. However, the presence of alcohol in red wine undermines these benefits, as alcohol itself can start causing damage to your body from the very first sip. The good news? You don’t need red wine to get resveratrol. Red grapes, the source of red wine, are packed with this heart-friendly compound and are a far healthier option. Including red grapes in your diet regularly, especially for those managing heart conditions like coronary artery disease (CAD), can give you the benefits without the risks. For more myth-busting tips like this, follow along! #HealthTips #WellnessJourney #HealthyLiving #NutritionTips #HeartHealth #HealthyLifestyle #HealthMatters #MythBusting #RedWineMyth #Resveratrol #AlcoholAwareness #Antioxidants #HeartHealthy #HealthyHeart #FitFam #HealthCoach #nutritionexpert 2024-10-01 18:41:18 Red wine has long b.. 48 -15% 0 -100%
Donuts & Calories: Is It Really That Simple? 🍩 We've all heard it: 2024-09-28 19:22:57 .. 43 -24% 0 -100%
In my last video, I discussed cortisol and its impact on hormone imbalance. It’s crucial to keep your cortisol levels in check because elevated cortisol over a long period can lead to several health issues. If you haven’t seen it yet, I recommend watching my previous video on cortisol. Today, I want to dive deeper into the connection between cortisol and chronic low-grade inflammation. Elevated inflammation in the body often goes hand-in-hand with higher cortisol levels. The good news is that by addressing both inflammation and cortisol, you can work towards better overall health. Here are a few simple, yet effective, dietary tips to help reduce both inflammation and cortisol: 1. Incorporate anti-inflammatory foods: Dark leafy greens, nuts, and whole grains are great choices to naturally lower inflammation. 2. Omega-3 fatty acids: These are essential for reducing inflammation and can be found in fatty fish like salmon and mackerel. For vegetarians, flaxseeds, chia seeds, and walnuts are excellent sources. 3. Gut health: A healthy gut promotes hormone balance. Including probiotics in your diet can help reduce inflammation. Focus on nourishing your gut to keep both your body and hormones in balance. 4. Avoid processed foods: Packaged and highly processed foods contain artificial chemicals, trans fats, excess salt, and preservatives—all of which can increase inflammation. Steering clear of these foods is a big step toward lowering cortisol and improving your overall health. Lastly, don’t forget about lifestyle changes—stress management, sleep, and physical activity are vital components too. If you want a more structured approach to balancing your hormones, consider joining my 11-day Satvic Diet program, launching soon! It’s designed to support hormone health, gut health, and detoxification. Feel free to DM me or drop your questions in the comments 2024-09-27 19:10:49 In my last vi.. 32 -44% 0 -100%
Too often, we put our health on the back burner. We all do it, myself included. There’s always an urgent meeting, a pressing deadline, or some task that feels more important in the moment. But what happens? We keep pushing our health aside, until one day we’ve achieved everything we worked for – but no longer have the health to enjoy it. You can reach all your goals, but if you're not physically, mentally, or socially healthy, it won’t feel as fulfilling. The good news is, it doesn’t take drastic changes. Start small – whether it’s waking up an hour earlier to go for a walk, doing a bit of jogging, or whatever fits your current routine. These small habits lead to big transformations over time, and soon, you'll be able to fully enjoy the fruits of your hard work. If you have any doubts or need guidance, feel free to book a consultation with us. Let’s prioritize health together. 💪 2024-09-26 20:15:10 Too of.. 36 -37% 2 -30%
Cortisol and Hormone Imbalance: What You Need to Know! We’ve all heard of cortisol, often called the 2024-09-23 20:58:10 Co.. 27 -52% 0 -100%
The Satvik diet is an age-old Ayurvedic concept that emphasizes harmony in the mind, body, and spirit. It aims to restore balance and is uniquely customized to meet individual needs. Unlike other popular diets, the Satvik diet considers not only nutrients and phytochemicals but also the emotional responses to food, the cooking and serving methods, and the sustainability of food. It examines how food processing and ingredient combinations can alter their properties when consumed. After carefully understanding the principles of the Satvik diet and integrating modern nutritional science, we have curated a perfect dietary program for you. Our 11-day Satvik Diet Program focuses on restoring balance and harmony, helping you achieve these benefits and much more. How can it help YOU exactly? How to enroll? How much does it cost? Comment or DM us to learn more! I’ll also be sharing additional information about this program in my stories. 2024-09-22 19:44:23 The Satvik diet is an a.. 29 -49% 1 -65%
We all know the side effects of sitting for long periods, but what about those who have to sit for 8+ hours a day due to work? It’s hard to maintain health in such settings, but small changes can make a big difference! Here are some tips: 1. Start your day with exercise– Get some sunlight and kickstart your morning with a workout for better energy! 2. Eat a balanced diet– Focus on whole grains, complete proteins, healthy fats, and fiber. Avoid highly processed and sugary foods. 3. Limit tea/coffee intake– Instead of constantly drinking caffeinated beverages, try healthier options like green tea, herbal teas, coconut water, or lemonade. 4. Pack healthy snacks– Bring homemade, nutritious snacks like yogurt, roasted chana, makhana, or seeds to curb hunger in a healthy way. 5. Take breaks– Sitting for long hours increases your waist circumference and risk of metabolic disorders. Take a 5-10 minute break every 50 minutes to stretch or walk around. Want to know more about staying healthy as a corporate employee? DM for a nutrition consultation! 💬💪 2024-09-20 19:01:51 We all .. 35 -38% 0 -100%
We've all heard the saying, 2024-09-19 18:55:24 We've.. 37 -35% 2 -30%
There has always been debate about whether it’s better to have a fixed meal routine or to listen to your body’s hunger signals and eat whenever you feel hungry. As a dietitian, I believe that following a fixed meal schedule offers significant benefits. When we maintain a regular routine for meals—breakfast, lunch, and dinner—our bodies prepare in advance by releasing certain hormones and enzymes that aid digestion. This preparation improves digestion, preventing issues such as indigestion, bloating, flatulence, and acidity. On the other hand, eating whenever we feel hungry may disrupt this preparation, leading to digestive discomfort. Additionally, having a fixed routine helps control portion sizes and prevents overeating. When we delay meals for too long and eat only when extremely hungry, we're more likely to overeat and choose whatever is available, which often includes unhealthy options like junk food or high-calorie snacks. Overeating in this way can cause spikes in blood sugar levels, which increases the risk of metabolic disorders in the long run, including insulin resistance. Inconsistent eating patterns can also lead to feelings of lethargy and negatively impact mood, as sudden energy surges after long periods of fasting are not ideal for maintaining steady energy levels. For optimal health, it is recommended to eat your first meal (breakfast) within two hours of waking up, followed by lunch after 4-5 hours, and dinner after another 5-6 hours. You can also include small, healthy snacks in between meals, especially if you have early dinners. Stay tuned for more tips and information! You can share your concerns in the comment section and DM for more detailed information by booking a diet consultation session. Because Health is Wealth 🪄 2024-09-18 18:40:14 There has alwa.. 43 -24% 4 +41%
Regulating your sleep cycle is crucial for overall health (refer to part 1 for more details), but it can be particularly challenging if you're naturally not a morning person. To help you adjust your sleep routine, here are some simple tips that may make the process easier. If you require more personalized guidance or in-depth information tailored to your needs, feel free to reach out for a diet consultation or a customized diet plan. 2024-09-17 18:16:30 Regulating your sleep cyc.. 45 -21% 2 -30%
Growing up, we often heard things from our parents like, 2024-09-16 18:41:32 Growing up, .. 65 +15% 0 -100%
Feeling unusually lethargic during the day is an indication of poor health! It can have many causes, ranging from physical or psychological stress to poor sugar metabolism or diet. Here are some simple tips that can help you with your daily activities without making you feel drained of energy. 1. 8 hours of sound sleep: You cannot function properly unless your body is well-rested. Make sure you get good sleep between 9 pm and 7 am. Each person is unique, so you might feel well-rested with 6 hours of sleep or need more than 8 hours. 2. Exercise in sunlight: It's important to get sunlight exposure, ideally between 6 am and 8 am. Whether you work out, jog, or stretch, sunlight will help regulate your circadian rhythm, which in turn promotes sound sleep at night. 3. Protein-rich, balanced breakfast: Your body has been deprived of energy since your last meal, so your breakfast should be refreshing and energizing. A carbohydrate-rich or processed cereal meal can cause a sugar rush followed by lethargy. Make sure your breakfast includes good proteins, essential fats, and complex carbs. 4. Walk around and stretch: This can help you throughout the day, especially when your energy levels dip. It's particularly useful if you're feeling lethargic due to a monotonous routine or if you have a mostly sedentary job. 5. Avoid excessive sugar and processed food: Both can cause lethargy. Such foods provide instant energy but later make you crave more and feel sluggish. If you snack between meals, opt for healthy options like roasted chana, makhana, whole fruits, or yogurt. *My favorite*: Take a short nap in the afternoon for 20-30 minutes to refresh yourself. If you constantly feel drained of energy and it hinders your daily activities, DM us for a free 10-minute diet consultation and personalized diet plan. Because Health is Wealth! 🪄 2024-09-15 19:04:31 Feeling unusually leth.. 42 -26% 0 -100%
What should your plate look like if you want to lose weight ? 1. Whole grains- It's important to include good quality cereals and legumes in your diet, like whole grains cereals, millets, legumes, etc. It provides fiber and minerals along with micro nutrients. 2. Salad consisting of multi- colored raw vegetables is unavoidable, you need to make sure half of your plate is filled with salad. 3. Protein- A good source of protein will help you retain muscle mass. Working out will further help you tone your muscles and facilitate weight loss. 4. Probiotics- Gut health is of prime importance when it comes to your overall physical and mental health. So whatever your goal is, always choose to take good probiotics on a daily basis to maintain good gut health. 5. If you are like me who enjoys something sweet after meals, you can include natural sweets like dates, jaggery, raisins, also pair it up with fennel seeds (saunf) or roasted cumin seeds (jeera) to aid digestion. If you are struggling with weight loss, you can arrange a 10 minutes free consultation session with us and learn more about your pathway to achieve your goals. Because Health is Wealth 🪄 2024-09-14 18:47:51 What should your plate.. 59 +4% 2 -30%
Caps 🎓 off to new Adventures 💫 #M.Sc. Clinical Nutrition and Dietetics (Ps: Learned so many things in the last 2 years, draping a good saree wasn't one of them 😂) 2024-09-09 18:09:33 Caps 🎓 off to ne.. 164 +189% 24 +745%
Thrilled to be a part of such a prestigious institute and then present a mini research in front of some eminent personalities. Thankyou Dr. Nancy Sahni to provide me with an amazing opportunity! 2 months internship and Research ✅ #pgimerchandigarh #dietitian #nutritionaltherapy #dietplans #researchpaper #nutritionresearch #chandigarh #pune 2024-03-04 19:18:07 Thrilled to be a part o.. 129 +127% 15 +428%
Celebrating Dietetics Day with IDA Chapter Chandigarh at PGIMER. 🪷 Proud and happy to be a part of India's most prestigious institute. 💫 #dietitian #chandigarh #pgimerchandigarh #nutritionist #dietplan 2024-01-10 13:56:45 Celebrating Dieteti.. 136 +140% 5 +76%
✨Nutri-Millet Carnival, 2023✨ Feeling immense pleasure on the success of this amazing event organised by Symbiosis Institute of Health Sciences, Pune to celebrate International Millet year, 2023. Special thanks to Millet Eureka group members, we all worked very hard to disseminate latest, evidence-based information on millets and it's role in health and disease management. Indeed the best part of the day was interacting with those little buddies who were all so excited for the event. sihspune #nutrimilletcarnival2023 #dtchetnavats #healthylifestyle #healthyfood #nutritionaltherapy #millets #internationalmilletyear2023 #sustainablefoodsystems #dietplans 2023-10-12 11:08:34 ✨Nutri-Millet Carniva.. 98 +73% 0 -100%
2023-10-10 20:08:15 .. 58 +2% 4 +41%
🌻 Hey there, i am so excited to announce the launch of *11 Days SATVIK DIET PROGRAM*. It will be from 15 Oct, 23 to 25 Oct, 23. ⚠️ WHAT DOES IT INCLUDE? ✨ Balanced Fasting Meals ✨ Detoxification ✨ Improved Gut Health ✨ Achievement of Acid- Base homeostasis ✨ Decreased Insulin Resistance _(which is the cause of several metabolic disorders like Heart diseases, Diabetes, PCOS etc)_ ✨ Better Mental, Physical and Spiritual Health ✨ Mindfulness ✨ One- on One consultation & constant support ⚠️ WHAT IS IT NOT ? ❌ FAD diet ❌ Quick weight loss ❌ Excessively restricted diet ❌ Only soups & salads ⚠️ HOW TO ENROLL? ✅ *Have more questions ?* 🧐 Drop a text saying- SATVIK DIET and you will be guided further ** FAQs ** 🔴 Is it important to Fast or celebrate Navratri in order to enroll in Satvik Diet? No!! You don't need to do fasting or celebrate Navratri in order to follow a Satvik Diet. 🔴 What is the price? As a Navratri Special Discount, it is available only for Rs. 1000/- 🤗 🔴 What is a Satvik Diet and who should enroll in it ? The answer to these questions is in the pdf, do check it out 💯 #nutritionscience #nutritionist #healthyeating #healthylifestyle #diettips #dietitian #health #dietplan #dtchetnavats #delhi #mumbai #pune #chandigarh #bangalore #toronto #vancouver #london #california #australia #dubai #satvik #yoga #meditation #navratri #navratrispecial 2023-10-05 19:11:46 .. 68 +20% 1 -65%
Nutrition Science comes with a lot of scope and there's just so much we still need to know. This is why you will find so many contradictory opinions when it comes to Nutrition. With so many options available and accessible, it sometimes feels impossible to make the right decision. Something can feel right but is doing more harm than good, or it is unnecessary. So these are a few things that I would really try to limit and avoid as far as possible as a Dietitian. Now why I don't say I would 100% avoid it is because these are not poisonous, you may have these things on days you feel it is necessary. For eg, meal replacements and nutritional supplements can be a good option for days you have high nutritional needs (like during fevers) but you're not able to eat them (maybe due to anorexia associated with fever), and it makes sense. Or you can have some energy drink when you need an instant bolt of energy maybe cause you're running in a marathon and your body demands glucose. But there is no need to rely on these things when you can have a completely balanced meal. So keep these things in mind while making your health choices. #nutritionscience #nutritionist #healthyeating #healthylifestyle #diettips #dietitian #health #dietplan #dtchetnavats #delhi #mumbai #pune #chandigarh #bangalore #toronto #vancouver #london #california #australia #dubai 2023-09-14 19:15:29 Nutrition Science comes w.. 32 -44% 2 -30%
Now most of you would be thinking that these High Fat, Sugar and Salt/ junk foods are actually your comfort food and help you feel better, right ? As surprising as it sounds, but these are silent killers of your happiness, only degrade your mental health and thus affect your overall well-being. So these are some healthy food swaps you can try the next time you feel like a craving for junk foods. If you're suffering from mental health issues like stress, anxiety, depressed emotions, or any other mental health issue then this is high time for you to start focusing on your dietary choices. You can always DM us for more information and assistance 💕 #mentalhealth #nutritionaltherapy #nutritionmonth2023 #dietplan #dtchetnavats #depressionawareness #stressmanagement #healthylifestyle #pune #mumbai #chandigarh #delhi #bangalore #vancouver #toronto #london #dubai #melbourne #sanfrancisco 2023-09-07 19:50:10 Now most of you would .. 21 -63% 0 -100%
♾️Mental health is an important aspect of health, however it is often ignored when talking about health. A poor diet leads to a poor mental health, which further probes people to take high fat, sugar and salt rich comfort foods. Now this becomes a vicious cycle and even worsens the situation.🌀 You need all the essential nutrients to thrive both mentally and physically, this is where diet comes into picture. A healthy, well balanced diet consisting of a variety of food groups, lots of fruits and vegetables, nuts and seeds is most beneficial for your mental health. If you're suffering from mental health issues like stress, anxiety, depressed emotions, or any other mental health issue then this is high time for you to start focusing on your dietary choices. You can always DM us for more information and assistance 💕 #mentalhealth #nutritionaltherapy #nutritionmonth2023 #dietplan #dtchetnavats #depressionawareness #stressmanagement #healthylifestyle #pune #mumbai #chandigarh #delhi #bangalore #vancouver #toronto #london #dubai #melbourne #sanfrancisco 2023-09-05 20:07:49 ♾️Mental health.. 22 -61% 1 -65%
First thing first- Happy Nutrition Month to all ♥️ For those who don't know, every year we celebrate the month of September as National Nutrition Month in India to spread awareness regarding the importance of diet and nutrition. ♾️💫 ⏩This year we are not just focusing on what to eat, but also how to eat with mindfulness and sustainability in mind. 🧘‍♀️ It only comes with a mind which is at peace. So take care of your mental health, do activities which help you manage stress and take professional help if required. 💯 #nutritionmonth #nutritionmonth2023 #nutritionists #mentalhealth #mindfulness #eatinghabits #healthyeating #healthylifestyle #dtchetnavats #dietplan #weightmanagement #health #happiness 2023-09-01 19:49:25 .. 72 +27% 0 -100%
🙏🇮🇳 🪷 #proudindian #independenceday #dtchetnavats 2023-08-15 11:03:33 🙏🇮🇳 🪷 #proud.. 21 -63% 0 -100%

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