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HEALTHY & FEELING GREAT
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ABOUT FOOD & WELLNESS

The mission of Food & Wellness is to help you achieve the possible whilst still enjoying the process of this life-changing journey! We are driven by passionate and honest delivery of service to those looking towards making an everlasting change in their lives.

We not only specialise in the provision of disease management, weight loss, and weight management programs but also provide nutrition and lifestyle guidance on key life-altering stages such as pregnancy (Conception, prenatal and postnatal guidance), menopause, child nutrition, geriatric nutrition with a core emphasis on food as medicine.

We also have a specialised sports nutrition team dealing with the nutritional needs of team sport athletes.

If you aim to nutritionally enrich your lives, look no further and join our tailor made and change – friendly programs today!

WHAT DOES FOOD & WELLNESS PROGRAM OFFER

Initial Assessment

Scientific assessments of your medical reports along with current lifestyle and dietary analysis

Personal Dietitian

Expert dietitians and lifestyle coaches help you in making the right lifestyle and dietary choices

Customized Diet Plans

Tailored diet charts, weekly checkins for progress updates, coaching and additional supports are provided

Goal Based

Our medically supervised disease and weight management program aids you in reaching your set goals and holistically maintain the achieved changes

TESTIMONIALS

FOOD & WELLNESS CORPORATE WELLNESS PROGRAM

Group Health Talks

Educational webinars are held with the participants and thier family members to creat awareness

Diet Counselling

Expert dietitians and lifestyle coaches help you in making the right lifestyle and dietary choices including canteen food suggestions through group seminars

Customized Monthly Plans

Tailored diet charts, weekly checkins for progress updates, coaching and additional supports are provided

Mental Health

Our corporate wellness program helps and educates participants on the mental health conditions tips, how to remain mentally and physically fit with varying exercises and yoga

CLIENTS ARE FROM

LATEST ARTICLES / RECIPES

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Osteoporosis
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Osteoporosis – Silent Killer

“Silent Killer” – Osteoporosis ‘Osteoporosis’ means porous and brittle bones, a disease that weakens bones where an individual is more prone for unexpected fractures. The most common symptoms are pain. About 200 million people are most likely to have osteoporosis throughout the world. The disease occurs in both the sexes: Male & Female. It is

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Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals.

It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity.

Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications.

Ingredients

Jowar grits :  30g

Moong dhal : 10g

Onion : 10g

Beans : 10g

Peas : 3g

Tomato : 5g

Palak : 5g

Broccoli : 5g

Capsicum : 5g

Curry leaves : 3

Green chilli : 2g 

Mustard seeds : 1g

Cumin seeds : 1g

Ghee : 5 ml

Instructions

Roast the Jowar grits for 3-5min in medium flame and keep aside.

Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden.

Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent.

Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes.

And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with  the moong dal.

Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well.

Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked.

Once done, serve with yoghurt.

Nutrition

Serving Size: 1
Calories: 194.7
Fat: 6.08
Carbohydrates: 33.4
Fiber: 4.4
Protein: 6.94

More recipes on our website.
Jowar vegetable khichdi is an example of a one-dish meal or one-pot dish which consists of dietary fibre, water and nutrients such as carbohydrates, proteins, fats, vitamins and minerals. It is a balanced meal as it provides an adequate amount of all the essential nutrients needed for healthy growth and activity. Jowar vegetable khichdi is also a low GI (Glycemic index) and low GL (Glycemic load) dish. it is best suited for those diagnosed with Diabetes as it can help reduce the average blood glucose levels and also prevent Diabetes-related complications. Ingredients Jowar grits : 30g Moong dhal : 10g Onion : 10g Beans : 10g Peas : 3g Tomato : 5g Palak : 5g Broccoli : 5g Capsicum : 5g Curry leaves : 3 Green chilli : 2g Mustard seeds : 1g Cumin seeds : 1g Ghee : 5 ml Instructions Roast the Jowar grits for 3-5min in medium flame and keep aside. Heat oil and add mustard, cumin seeds and dry chilli. Once the seeds start to splutter, cook till they turn golden. Next add the onions, green chillies, and curry leaves. Cook till the onions turn translucent. Then, add the tomatoes and salt, and cook till the tomatoes turn mushy, for about 3~4 minutes. And then add all remaining vegetables (broccoli, capsicum, palak, beans, peas) along with the moong dal. Follow this by adding the Jowar grits and cook for 2- 3 minutes. Add water to it and mix it well. Bring the mixture to a boil, and then lower the heat and cook covered until the water is absorbed and the grits are well cooked. Once done, serve with yoghurt. Nutrition Serving Size: 1 Calories: 194.7 Fat: 6.08 Carbohydrates: 33.4 Fiber: 4.4 Protein: 6.94 More recipes on our website.
4 days ago
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1/9
Eating a light dinner is key to good health and also a good weight management practise. 

It’s not easy to follow the routine daily but sticking to some days with predefined meals helps to get over the confusion.

Added a few extra kgs in October-November which needs to go now.
Eating a light dinner is key to good health and also a good weight management practise. It’s not easy to follow the routine daily but sticking to some days with predefined meals helps to get over the confusion. Added a few extra kgs in October-November which needs to go now.
4 days ago
View on Instagram |
2/9
2 times a week as my breakfast option. Keeps me full and is tasty too. Give it a try.
2 times a week as my breakfast option. Keeps me full and is tasty too. Give it a try.
5 days ago
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3/9
Why does PCOS Lead to weight gain

PCOS makes it more difficult for the body to use the hormone insulin, which converts sugars and starch from foods into energy. This is called insulin resistance which causes increase in blood glucose levels. Higher insulin levels leads to production of male hormone androgen.

Androgen is a male hormone and since the weight gain is triggered by the male hormone , the weight increase is in the abdomen area. Men carry their excess weight in the abdomen area. Pcos leads to women having a apple shape instead of a pear shape.

Fight your PCOS with the right advise and dont leave it to the future.

Know your symptoms & feel free to ask any questions
Why does PCOS Lead to weight gain PCOS makes it more difficult for the body to use the hormone insulin, which converts sugars and starch from foods into energy. This is called insulin resistance which causes increase in blood glucose levels. Higher insulin levels leads to production of male hormone androgen. Androgen is a male hormone and since the weight gain is triggered by the male hormone , the weight increase is in the abdomen area. Men carry their excess weight in the abdomen area. Pcos leads to women having a apple shape instead of a pear shape. Fight your PCOS with the right advise and dont leave it to the future. Know your symptoms & feel free to ask any questions
2 weeks ago
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4/9
A Medium to large size samosa gives us 250 ~ 310 calories and is loaded with carbs and fats. 

The cooking oil in which its cooked is the main culprit. Road side stalls use the same oil to fry multiple times making the oil stale. 

Most of the time, Hydrogenated oils (contains trans fats) are used to fry samosas. 

Trans fats are generated when liquid oils are turned into solid or semi-solid fats through hydrogenation, a process by which hydrogen is added to vegetable oil. 

This happens when oil is recycled during cooking, or when food is heated over and over again in the same oil it was cooked in. 

Hydrogenation increases the shelf life  and improves the taste making it tastier ~ crispiness of a samosa. Samosas  are very fattening. 

Cholesterol, digestion issues, trans fats, refined flour  are good reasons to think  before you snack on samosas. 

Snack on something more healthy . Burning 300 calories will require you to walk a average of approx. 6 km. 

Think what is important SAMOSA OR HEALTH. CHOICE IS YOURS.

Image from the web
A Medium to large size samosa gives us 250 ~ 310 calories and is loaded with carbs and fats. The cooking oil in which its cooked is the main culprit. Road side stalls use the same oil to fry multiple times making the oil stale. Most of the time, Hydrogenated oils (contains trans fats) are used to fry samosas. Trans fats are generated when liquid oils are turned into solid or semi-solid fats through hydrogenation, a process by which hydrogen is added to vegetable oil. This happens when oil is recycled during cooking, or when food is heated over and over again in the same oil it was cooked in. Hydrogenation increases the shelf life and improves the taste making it tastier ~ crispiness of a samosa. Samosas are very fattening. Cholesterol, digestion issues, trans fats, refined flour are good reasons to think before you snack on samosas. Snack on something more healthy . Burning 300 calories will require you to walk a average of approx. 6 km. Think what is important SAMOSA OR HEALTH. CHOICE IS YOURS. Image from the web
2 weeks ago
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5/9
Make the food plate colorful.
Make the food plate colorful.
2 weeks ago
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6/9
We were at a Diwali get together yesterday & people were gorging on Gulab Jamun in good nos.

I took my half piece as I know what it means for me. Most know that’s it’s not very good for health.

This post is for all to understand what eating Gulab Jamun means.

Gulab Jamun is made of milk and flour balls, deep fried and then soaked in sugar syrup. It only provides saturated fat, sugar and has no nutritional benefits. 

Since it is cooked in sugar & served in sugar syrup, it is a dangerous food for diabetics & severely impacts any weigh loss plans. It spikes blood sugar levels, slows metabolism & increases our craving for even more unhealthy food.

Two medium size Gulab Jamun balls has around 387 calories, Fat – 15gms. Cholesterol – 31mgs.

Make conscious choices before you gulp 1-2-3 pieces at one go, or pick up the ready mixes from the shops.

 #health #food #nutritionist #healthyeating
We were at a Diwali get together yesterday & people were gorging on Gulab Jamun in good nos. I took my half piece as I know what it means for me. Most know that’s it’s not very good for health. This post is for all to understand what eating Gulab Jamun means. Gulab Jamun is made of milk and flour balls, deep fried and then soaked in sugar syrup. It only provides saturated fat, sugar and has no nutritional benefits. Since it is cooked in sugar & served in sugar syrup, it is a dangerous food for diabetics & severely impacts any weigh loss plans. It spikes blood sugar levels, slows metabolism & increases our craving for even more unhealthy food. Two medium size Gulab Jamun balls has around 387 calories, Fat – 15gms. Cholesterol – 31mgs. Make conscious choices before you gulp 1-2-3 pieces at one go, or pick up the ready mixes from the shops. #health #food #nutritionist #healthyeating
2 weeks ago
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7/9
Knowing your PCOS symptoms. 

Keep observing your body as these conditions start showing over a period of time. Feel free to send in your comments section or on messenger.
Knowing your PCOS symptoms. Keep observing your body as these conditions start showing over a period of time. Feel free to send in your comments section or on messenger.
3 weeks ago
View on Instagram |
8/9
As we grow old , these issues will be reality. We have seen our parents go through these problems and these are real ones. 

Regular discussion, feedback and counseling on lifestyle changes and food modification wil help.
As we grow old , these issues will be reality. We have seen our parents go through these problems and these are real ones. Regular discussion, feedback and counseling on lifestyle changes and food modification wil help.
3 weeks ago
View on Instagram |
9/9
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!
Hello there
Get health tips, recipes and front seats to our free health talks and online events delivered to your inbox. Subscribe to our newsletter!