Health And Nutrition For Kids & Moms | Riddhi Deorah | Swati Bathwal

Thank you so much for joining. And today's life is very special. It's with Swati Batwal. She's a dietitian. She's an international sports dietitian. She's a diabetes educator. She's been in this field for more than 12 years. She's also an ambassador for Fit India movement and she recently started her own podcast called Diet X. And she was also invited as a guest speaker for TED Talk. So I'm really excited to host her. And thank you, Koma. Yes, I did eat dinner. I eat dinner very early and thank you for the hairstyle. Veer insisted that I should wear this hairband and he's been actually insisting for very long. So today I thought I'll do it for him because he's very sweet. So I thought I'll be sweet to him too. And yes. So let's see if Swati is here and I'll add her.

How are you? I'm good, how are you?

Yes, same, same.

You look so pretty. That hair fan.

No, thank you. Today we has actually styled me. He insisted that I wear this hairband and there's one with like a big flower, large, which he wanted me to.

Wear and I was like, no, I.

Can'T wear this but I'm going to get the plain one. So I'm wearing the plain one. Yes. And so glad to have you. Swati. Swati, your video is not very clear. It's very hazy for me. Is it here for everyone else or is it just me? Some. If you can just let us know in the chat section if the. If Swati's video is clear for you.

Just one second. Is this working?

Yeah, now it's a little better. Okay, let's start. Also, congratulations on your new podcast. It's amazing. I've heard a few episodes. It's really nice and I like the way you've mixed Hindi with English. It's really nicely done.

Thanks, Riddhi. The thing is, you know, sometimes people find it difficult to understand my accent as well. So I try to put a little bit of English, a little bit of Hindi so that people can understand it better. But thank you. Right, right.

So I have a lot of questions and I'm sure most of this is relevant to my community. But if you feel that there is something else that you want to talk about, please feel free to do so because you will.

Cholesterol at the age of 45. Cholesterol at the age of 50. We see the cholesterol, but the cholesterol deposition starts at the age of 10. So it's not that. So by the time you attend by the child, by the time child is 10 year old, the cholesterol already starts to deposit in the arteries and it starts keeping, keep, keep depositing, keep depositing. And by the time the person like you know, when the child grows into an adult, by the time the child is like 50 year old, there you go, there you see that there is blockage in the heart. So we have to be very, very careful what we feed children. The kind of fat which we feed children like, you know, whether they have junk food, whether they eat outside. It's not a problem for a child to have a burger, it's not a problem for child to have a pizza. We should have these foods because we need to be a part of the community, you know, a part of what friends are eating as well. You don't want to be isolated. But you can have the same pizza prepared at home, you can have the same burger prepared at home using good oil because they are not going to use good oil for you outside. Because we all know oil is pretty expensive. Like you know, even if we go and buy like gheeka dappa, it's so expensive, it is like thousand rupees for ghee and outside food. They are not going to give you, you know, expensive oil. And that's when it all begins. And then it's the packaged food for children, they eat. You know I talked recently about memory in children and riddhi. Let me tell the audience today that vegetable oil, hydrolyzed vegetable oil is another name which is given to a genomoto. So when you go and buy packet of chips, you will have a look, you will be like, yeah, it has got vegetable oil, it is a good oil, it is great, let's just have it. But hydrolyzed vegetable oil is another name for a genomoto which is msg. Now MSG can actually shrink the brain cells. It actually shrinks the brain cells and it impacts the memory of a child. So it is very, very important for, you know, for mothers or for parents to see that if you are buying chips, what are the ingredients in it and food labels, it is probably the child's emotions as well. So we have to really acknowledge that and not put pressure on child right now. So just simple engage in like you know, inside the house activity like simple as dance or Zumba or online group dance session with children. Those are the things what you can do. And just make sure you set up small rules as a family inside the house.

Okay, I think I've lost. Oh my God.

Yeah, I think there is a major problem with my Internet. I'm sorry, I've got three wi fi and three of them are not working properly today. No problem.

We just do the best with what we have. Don't worry. You're back again. So yes, let's start from where you start. So I'll just quickly summarize what you mentioned. So first is that, you know, keep them as active as you can. And the second is that eat healthy food yourself because you're modeling the right, you have to really model the right eating habits for your kids. And the third is that avoid screen while feeding your child because they are not mindful of how much are they eating and what are they really eating.

So if you keep these two, three.

Things, then obesity could be really dealt with in a much better way. Okay, so there's this question which actually a parent asked me like about cholesterol in kids. So I know very little about this topic. So if you could just share a little about this.

This is like one of the most beautiful questions I have actually. Thanks for sharing that because you know, this is something I have been reading and let me tell parents about this. That the cholesterol, you know how we say cholesterol at the age of 45, cholesterol at the age of 50, we see the cholesterol, but the cholesterol deposition starts at the age of 10. So it's not that. So by the time you are 10, by the child, by the time child is 10 year old, the cholesterol already starts to deposit in the arteries and it starts, keep, keep depositing, keep depositing. And by the time the person, like, you know, when the child grows into an adult, by the time the child is like 50 year old, there you go, there you see that there is blockage in the heart. So we have to be very, very careful what we feed children. The kind of fat which we feed children like, you know, whether they have junk food, whether they eat outside. It's not a problem for a child to have a burger, it's not a problem for child to have a pizza. We should have these foods because we need to be a part of the community, you know, a part of what friends are eating as well. You don't want to be isolated, but you can have the same pizza prepared at home, you can have the same burger prepared at home using good oil because they are not going to use good oil for you outside because we all know oil is pretty expensive. Like you know, even if we go and Buy like ghee kadappa. It's so expensive, it is like thousand rupees for ghee. And outside food they are not going to give you, you know, expensive oil. And that's when it all begins. And then it's the packaged food for children. They eat. You know, I talked recently about memory in and riddhi. Let me tell the audience today that vegetable oil, hydrolyzed vegetable oil is another name which is given to a genomoto. So when you go and buy packet of chips, you will have a look, you will be like, yeah, it has got vegetable oil, it is a good oil, it is great, let's just have it. But hydrolyzed vegetable oil is another name for a genomoto which is msg. Now MSG can actually shrink the brain cells. It actually shrinks the brain cells and it impacts the memory of a child. So it is very, very important for, you know, for mothers or for parents to see that if you are buying chips, what are the ingredients in it? And food labels, they mistake, honestly, like, you know, a lot of brands, they approach me and I say like, I don't know anything about your product, I don't know how you prepared this product. So I cannot give this because food is a medicine at the end. So until, unless you're short of something, you cannot get. So to my advice to older parents are you have to literally see that. Are you being misled by these food labels and anything which you can prepare at home, nothing like it. Wow.

Yeah. I think we need a separate live about the food labels and how to read the food labels, what to check for. But today I'm going to go more macro and not micro. Yeah, so yes, so there's this topic about pregnancy. You know, what does a mother eat when she's pregnant and how can what she eats really affect her child? We take it like a free pass. When you're pregnant, you're going to put on weight, so let's eat a little more junk and because we're anyway going to become fat and then we can lose all that extra fat. So I bought all these new cravings that we have, ice cream and pizzas. And I remember I used to have chips when I was pregnant and something that I never ate before, like in that quantity. But when I was pregnant I had this major. I don't know if it was just a mental thing, but I really wanted to have chips almost every day, but I tried not to.

That's okay, that's okay. You were just rewarding yourself. See what happens is you know, let me tell. Let's go back to the basics. You know, we talk about folic acid for the development, for the neural development, we talk about iron, we talk about calcium and all these things. We know that and we hear from our gynecologist as well. Nutrients are very, very important for your, for your child. But you have to remember one thing, that even the mental health of a mother, of a pregnant woman, the sleep pattern of a pregnant woman, it can impact the child. And everything begins from womb. So you know, when we are forming the DNA or the structure of the child, when the child is, when the, when the, when the child is as a womb, in the womb. So what happens is the DNA structure changes if the mother is really stressed, the DNA structure changes if the mother is not able to sleep. And then what happens is in the future, when the child is born, the child is born with a smaller or destructured DNA which carries on for lifelong. So it is very, very important for a mother's mental health, it is very important for mother's physical health overall as well. And that forms the basis of a pregnant lady. And then you are looking at the folic acid, then you're looking at iron, then you're looking at calcium, and then you're looking at all these deficiencies. And you have to remember this, you may lose weight. In the beginning, it is okay if you're vomiting in the first trimester, if you're having nauseousness, it's totally okay because you know, you have to leave a room for weight gain in the future, in the later part of the trimester as well. So if you're losing, it's okay as long as the baby's weight, as long as the fetus weight is fine, it's okay for you to lose weight and you're not eating for two. Because always remember, always remember the fetus is like a womb. It's, it's like a, you know, leech. It extracts all the nutrients out of mother's womb. A fetus is hardly going to be nutrient deficient. So please do not eat extra food. Pregnancy detective. And I've had women, trust me at the, you know, second trimester and probably they have already gained 25, 30 kilos. So when you're gaining 25, 30 kilos and the second trimester, you've got entire third trimester to go, you're gonna be like 30 kilos and all these extra nutrients, you're going to put your child at risk of obesity in the future, you are going to put yourself at risk of gestational diabetes and the child health. Child health as an. So it is very, very important for a mother's nutrition to look at, but really is the mental health very, very important. And then we look at the plastics and when we look at other ingredients which are coming from the kitchen as.

Well right now, I'm glad that you mentioned that they don't eat for two. And I was very fortunate that I got this advice from, from a very old teacher of mine. So she's really old, like she's almost hitting her 80s. And when I was pregnant, I was just visiting her, she's like, you know, I want to tell you one thing, you better not put on too much weight and you have to eat only for one. And I was glad that she gave me that. And the next question that I have for you, Smarti or camera? Yeah, I think. Yeah, now you're back.

Yeah.

So the next question that I have for you is top five nutrients for women. Like, what is it that we really need? I think top five nutrients.

Yeah. Number one is vitamin D. Riddhi. Vitamin D is really, really important for a mother's, for a woman's health because if you don't have good vitamin D, you're going to be stressed, you will not have calcium absorption in the body. So make sure you check your vitamin D. Second is B12. Really, really important to have good levels of B12, because if you're low in B12, especially if you're vegetarian and if you have got a tendency to have acidity, a lot of acidity, and food malabsorption in the body, like if you get bloated very often, you are going to have B12 deficiency and then that will make you lack energy and you will feel tired. Third is iron, because most of the women we have hair fall because of iron deficiency as well. So making sure that iron deficiency is also not there. So iron is number three. Then fourth, you're looking at vitamin C, which is very, very important, of course, because we all want to look younger, we want to not look our age. So vitamin C is really, really important. And fifth is actually looking at proteins because we are mostly carbohydrating, you know, riddhi, because we just eat carbs in the name of being vegetarians. Like, you know, our day begins with chai chai KE sat ras kya biscott. And then it starts with poha. Yeah, Upma, which is again cows. And then lunch is again rice and dal. So it's like, you know, we need to make sure that we are having Proteins throughout the day. It is very, very important. So these are the things what women should need to look at. And then, you know, if you've got cramps and all of that, then magnesium and all of that can come come. But a balanced diet is must really, really.

So do you recommend that we include all of this in what we are eating or is it okay to take supplements?

I think what happens is riddhi most of the supplements. Like I know if there is somebody who really likes supplement will not like to hear this from me. But the more natural food you get, you will not like me. See, as long as you're meeting the requirements from food naturally, you please have it naturally and you have the right combination. See what happens is simple example if I tell you we have tea in the morning and then tea is that we have badam. Now if you're having tea and badam together, badam has got iron. Now tea reduces the absorption of iron in the body. So why are you having tea and badam together? It is not going to work. So we don't do the right combination of food, food. So having that right combination of food is like very, very important. And if we, because we don't have the right combination, we end up having supplements. So it's only if you're deficient, it's only if you're not able to meet the requirement. That's when you actually have the supplements. Otherwise please have it through fresh fruits and vegetables.

Okay. And there's this question on dehydration in children can and it really affect the way they think or their energy or how much water intake is good for a child. I think that my child does not want to have liquids. He's only like more into solace and she's worried.

I'll tell you one thing we can do like an Instagram live, separate Instagram live on dehydration. Because number one thing I'll tell you, you it's very, very important is the hydration. So water is the most underrated superfood. Water is because our body is 70% made up of water. If you are dehydrated by 1%, which is 1 liter, whether you are a child, whether you are an adult doesn't matter or whether you are an athlete. You will not be able to perform properly, you will not be able to concentrate properly. So it is very, very important. And we how we calculate is suppose if the child's weight is 30 kgs, so you will give 30 times 30 milliliters, which is 1 liter of fluid in the body. So 1 liter of fluid is minimum what the child needs. And upper say like you know, the child plays and all of that do that extra. So that's about one and a half liter. Now as an adult we will not drink water and we expect kids to have water. So what you do is like, you know, even when you're having milk, milk has got some portion of water. It's liquid which is going. It is not a problem. You can give them nimbu pani, you can give some sharbat or you can make like, you know, fresh vegetable juices. For children, it's the matter of getting liquid into the child. So it's not necessary that you have to give child water only. And you know, a lot of times we see as adults we want like, you know, we have coffee. A lot of kids, they have coffee, you know, they have cold coffee. Now coffee will dehydrate you. So for every one cup of coffee you need two glasses of water to hydrate yourself. And always remember, if your child is not able to concentrate, if the child is complaining of headache and if the child wants namkeen chips or anything salty, it means the child is thirsty. Even as adults, if we crave for something namkin more often, it's because we are not drinking water. The reason is because salt that has got sodium which releases water in the body. So that is why our body craves for salty foods. So same thing is this. If you have a glass of water, if you drink sips of water, you would not want want to have that chips. So try to get these cues from the children.

Okay, we got an interesting question. How can I increase my kids appetite?

Well, it really depends on the child's activity. But all you can do is number one, include foods what the child likes to eat. You cannot just forcefully increase a child's appetite and just give in small bites. You just have to get like, you know, every two hours give small, small, small, small food, whatever the child likes. You can give cheese if you want. If you want to give like you know, some vegetables or some yogurt dip, you can give that as well. You can give little ladoos like you know, I always talk about the protein balls, homemade protein balls. You can give that as well. You can give besan kaladu, just give small, small amount of food every two hours or three hours. That is how you will increase the appetite of the child. The stomach is a muscle which will move, so we cannot give. See if you look at the size of the fist, that's the size of the stomach you have, the child has got a very small, small stomach. You can't feed the entire meal to a child, so you have to get that muscle to move. So you have to wait for every two hours.

Okay, so basically feed more regularly and small portions.

Yeah, yeah. Okay.

This one is very interesting. Five spices in our kitchen. And what are their health benefits? Like, top five spices, top favorite five spices.

I think all the spices are my favorite. So if you look at women, health, right? So number one, we always feel bloated. We always feel in front of the camera, faces looking puffy. So for that reason, what you need to do is dhania. So coriander seeds. If you have water of coriander seed, it reduces fluid retention very quickly. So just boil water and put some coriander seeds. Your fluid retention will go. Number two is my fennel, which is soft, so we always complain of bloating. Just boil water and have some fennel seeds and your bloating will go. Number three, you want to boost the immunity is haldi. So you add haldi and just add a pinch of black pepper. Because always remember, without black pepper, haldi doesn't get absorbed in our body. So haldi is going to improve. Haldi is one of the spices with which actually can, you know, when the multiplication of pancreatic cancer happens, haldi is the only spice which actually prevents the multiplication of pancreatic cancer. So you can imagine how strong haldi is in our kitchen. So that is the number third spice, which I would recommend fourth is methi, because when you have methi, it reduces the cholesterol in the body, like the bad cholesterol. And number five is cinnamon dalcini. And that too, I tell people have Ceylon cinnamon, the Sri Lankan variety of cinnamon, because that reduces your cravings to have more sugar. So these are the top five spices I have. But I think all the spices, riddhi, they all have got their own benefits.

I have ajwain water whenever, you know, I feel that bloating effect. Yes.

Yeah.

Haldi, like, I'm not having it in the powdered form, but that kacha haldi, the vegetable that you get. So I'm having that with lemon water and honey. Is that a good combination or should I have it separately?

I think it's a good combination, but just make sure with this black pepper. Yes, that's what you want. You just want a pinch of black pepper. Because black pepper has got pepperine, which is a compound which helps in the absorption of haldi, which is the curcumin in our gut. Otherwise it doesn't. You eat 1 kg of haldi, it will not get absorbed. So please add a pinch of black pepper.

I've wasted so much time eating so much haldi. I'm gonna fix it from tomorrow, starting tomorrow. And the next question that I have is, okay, this is a personal question actually.

So weird, no?

So one day he was asking for sweets and I told him that, you know, today you've had sweets, no more sweets. So now every day he comes to me and he's like, you know, I want to have something sweet. What can I have now? Because you know, there's very little sweet in his diet. But every day he wants something sweet and he's a kid, so I understand, you know, sometimes you want to. But what are the healthy options that.

I can give him?

Like, you know, if I want to offer him something sweet but healthy, I give him usually.

So you can, you can give v dates. You can make something out of dates for him. You can also make stuffing, like you know, open the date and put some stuffing inside the date. You can make like a date candy for him. We can also do kishmish, something made up of kishmish. So you can use black Kashmir or you can use the other one, the green kishmish, you can do that as well. And whatever you have, like, you know, almonds, like I'm very fond of this because everybody, all the fussy eaters also like it. What I do is just blend the almonds in ko blend kado, make a powder, soak taste and they make date puree and add maybe you know, walnuts if you want to it and just make small bite sized ladoo and give it to the child. The child would get almonds. Calcium will get good sugar as well, will get magnesium as well, will get Omega 3 as well. So just make small bite sizes at the and give it to the child. So I think dates are really interesting. You can give. And we are in mango season.

So fruits, almonds, walnuts and dates.

Dates. Okay. Yeah, that's it. So you can just use these three, powder them together. And with dates you can just blend it together, make like a date puree and just bind it together and you can make like a small ladoo for him. And you know, we are in one of the best, yes, seasonings for mangoes. It's almost going now. So what I tell people is like mangoes, you should have mango. Please don't deprive yourself. Mangoes don't make you fat. So what you can do is Vidhi, you can just puree the mango and put it in the ice cube trays. Put it in the ice cube trays and they come out as like, you know, the mango blocks. Small, small. So give it to. Give it to V and he will really like it. You can make like an icy pole. You can make a kulfi, you know, using some chia seeds. And you can put some mango puri in the bottom. And you can give it to him. He will really enjoy it and it is very nutritious. Nice.

Okay, let's take a few questions from the audience. We have this question. Can I have golden milk in typhoid?

Yes, you could. But it really depends. If you're having a lot of issues with diarrhea and all of that and vomiting, then you should avoid too much of dairy. Otherwise you can have golden, no problem at all.

So there's this question from Priyanka. She's saying, I have a 4.5 year old child and he's underweight. What is it that I can include in his diet to improve his weight?

I think best way to increase a child's weight is to give like small meals. Because you don't expect a child to have like a big meal. So give child every two hours, sometimes something to snack on. And if the child is actually sensitive, like, you know, a lot of times kids, they do not eat certain foods. They're very picky because, you know, they can't complain, they just say. But they cannot express themselves that well. So you really have to understand, is there any particular food which is actually causing him a problem? There is no malnutrition or malabsorption happening in the body if he's not allergic. But give him after every two hours. Give him good fats like, you know, badam or walnuts or have flaxseed flat should. Flaxseed should always be taken in the powder form. So you know how you can add flaxseed into the roti. You can make like little, you know, roll rolls, roti ros. You can also give your child paneer. So those are the things you can give him like every two hours. Don't expect your child to have big meal like we do. Your child cannot have it like that. So just a small meal. But every two hours you're giving him something, right?

Okay, so this flaxseed. Actually now I have to check, check with you on this also. So I'm having a flaxseed pumpkin seed and chia seed. But it's like a mixed it's not powder. And I'm having all of them together, a mix of all these three seeds. So do you advise that or do you advise that we should take them separately at different points? And also if it needs to be powdered or soaked, because some people actually have it soaked, I like it, it's not soaked. So I'm just having it in the raw form that we get it in the market. Like just one spoon from the jar.

Okay, so we got suppose we start with chiati. If you want to suppress, suppress your appetite, if you don't want to feel very hungry, then chia seeds should always be in the powder form. Otherwise you can have chia seeds. It's not a problem at all. Like that coming to almonds and all of that Riddhi, you have to soak them. Because if you soak them, the enzymes, they get deactivated so our body, our stomach enzymes don't have to put too much of pressure on them to digest it. So you can soak almonds, you can soak almonds, it's not a problem. Yeah, but when it comes to seeds, even if you just lightly roast them on tawa and if you have it, it's more than enough. But the ones which you all you get already get roasted in the market, they add a lot of salt and then they also add oil, vegetable oil, which is absolutely toxic to our body. So please make sure that, you know, you just lightly roast it on the tawa and you have it like that. The only thing is this, when it comes to flaxseeds, flaxseeds have got a coating outside which doesn't get absorbed into our body when we eat it. So every time you have flaxseed, it has to be in the powder form. You cannot have flaxseed just like that because it does. It's got lignin, that's what we call it, which doesn't get absorbed into our GI tract. So make sure that when you have that, it is always in the powder form. Otherwise it's not a problem at all. And I would really like to emphasize here and tell people that we are having heart issues because of the kind of fat we are using. Oil use, that is what it is actually making our health, heart health move worse. And when I did my TEDX as well and I talked about it, Ridhi that everything, your oil, it has to be mustard oil, it has to be ground nut oil, it has to be pure ghee. Ghee was given a bad name because of the adulterated form of ghee which was in the 1995. That is why ghee was given a bad name. So go back to your original oil. Do not have any refined oil, because these refined oil are number one reason for inflammation in our body. People, they complain. Backache, they complain. Women with pcos, they complain. Lane, you know, all of these issues, hormones or, you know, mood swings, pms, all of this is fat. Because all our hormones, they work on fats. Estrogen, progesterone, all the hormones need fats. And if you don't put the right fat in our body, it's not going to be good for us. And that is the reason why people are having high cholesterol. So you have to be really careful. Vegetable oil, that is the one which is actually causing you the problem. So do not have any vegetable refined processed oil. Please get a kajka bottle, a stainless steel bottle. Go to a local store who can actually extract oil and give it to you. You don't need to consume so much of oil. You can go once in a month and you can get that oil and keep it with you or buy a good organic brand. Right, right.

And so what is your take on this virgin olive oil? Is that good? Like, you know, mostly people say that, you know, it's good, it's healthy as compared to other oil. So what is the best oil? So according to you, it's mustard ground, ground ghee.

Ghee, yeah. What about this?

Because I'm using olive virgin, that extra virgin olive oil.

See any oil, if it's in the glass bottle, any veg, any cold pressed oil, what happens is I'll just explain the audience and you in a very short way. We have got seeds, right? When it is hot, it starts to smell because the enzymes in those seeds starts to become very active because of the temperature. That's why we see a lot of nuts, you know, they start to smell because of the, you know, when we leave it outside the bowl, you keep it in the fridge so that the nuts don't go off. That is the reason. Same as with these seeds. Just say saare extract, like corn canola or corn oil, Sunflower seeds, the sunflower oil. So when they're extracting the oil from these seeds, they're putting it in bulk because they want to produce it in bulk. They put it in all these big machines with such high temperature temperatures that they say it is a double bond. But then by the time the oil is extracted, they have put so much of heat that they have removed all the purities out of this. So it is basically it's an oil, plastic oil. And then they add all these things and they say it has got this added, it has got that added. If something is already naturally good, why do you even need to add anything to it? Jochi is already at Chiaku, Karogi, Nikalbe and then we store it in plastic containers. And these plastic containers have got biophenol BPA which actually is more carcinogenic. And that is one number one reason for breast cancer and also causes hormonal imbalances in women. We've got pcos. We've got PCOS or PCOD because of this oil. So it's all this is the story of this vegetable oil the way it gets process. So the extra virgin olive oil, if you're buying riddhi, it has to be in a glass bottle and it has to be extra virgin. It has not been processed with a lot of heat. It was extracted through cold process, not through excess. So it is good for you only if you toss it. If you toss it or if you want to put it on top of chapati. But if you are frying then I think you it's better if you just use like ghee or sarsoka tail or ground nut oil or coconut oil. Some people are talking about sesame oil. So you can use sesame oil as well.

I have a lot of sarsoka teal because my father go for it. Nothing like that completely now. Yeah, so, yeah, so this next question that I have is like when we are pregnant a lot of times we have issues like diabetes, you know, issues that we didn't previously have before we actually got pregnant. So some of us are actually, we get diabetes, some of us get typhoid and then, you know, we have to start on medication. So do you recommend that we immediately start with medication or is there like, you know, or can we do like lifestyle changes to actually fix it instead of, you know, going for medicines, medicine.

See, sometimes when it is too late, Riddhi we cannot risk because of the fetus health. So we have to start with the medication depending on how high the sugars are. But always remember, all of this is prevented by you. All of this can be prevented by you. If mother is overweight before pregnancy then she needs to only gain up to 12 kgs by the end of pregnancy. But all these people who have gestational diabetes, they gain 12 kgs in the beginning of first trimester only. So that is not right. If you are underweight then we expect you to gain up to 17kgs. And if you're Obese, we expect you to gain like 7 to 8 kgs by the end of pregnancy. This is like roughly a rough figure. What we look at it to make sure that mothers are not gaining too much of weight weight. But then again if you are not having healthy diet and you know what Riddhi, it's not just about, you know, the weight gain. It can also be certain hormones which can actually trigger in mothers as well if they are low in vitamin D, if they're going through a lot of stress, there are a lot of hormonal issues also that happens during pregnancy. Although you're eating healthy, you're exercising and you're moving so it's not a problem. And you know the funniest thing what I hear in immune India is bed rest. Anything, any little complication is like bed rest. So first two months mothers are on bed rest, they're not even moving. Just because these people, they don't want to take like you know, some clinicians, they don't want to give them like, you know, they don't want to risk it. They recommend them bed rest. So if a woman is on bed rest for two months, three months, not moving, what are we doing? She's just eating, she's at higher risk of gestational diabetes. So bed rest is only should be recommended when it is like very, very serious or complicated pregnancy. You should not be recommending bedrest to women like that. If you were living overseas, you have to do all things all by yourself. Like there is no bed rest. It doesn't exist. Like you know, even when you are going to deliver the baby, you have to be like, make sure, you have to make sure that everything is ready because before you go to deliver the child. So you know, that is one thing which actually triggers gestational diabetes as well.

Okay, so we can fix it if we want by changes.

Oh definitely.

Good. Okay, so this one, you've already answered the oil question and actually put that down. And yeah, so also like what are the things that we should check for for on the food labels? Like generally for the commonly used things in our kitchen, like you know, chemicals that we should avoid or things that should not be there on the food label when we are actually buying those products. What is it that we should avoid here?

Number one thing, riddhi anything which is not fresh in your soup on your kitchen bench. How can it be fresh on a supermarket shelf? So suppose if you're looking at milk, how can a milk be fresh for too long in your fridge like kitta din da kota Even if You boil the milk, you can't have that milk. Can you have that milk after one month? You cannot. So all that milk which is being sold, although it's ultra heated milk, how can you have that milk now? Second is bread. If you have chapati at home, can you have that chapati at night? You cannot have that chapati which you make it in the morning, you can't have it at night. So what is in this bread? It's the preservative in the bread. So when you are going and buying something in the market, always remember one thing. Fish should always be bought from a fishmonger. Chicken should always be bought from a butcher. Fresh fruits and vegetables and seeds should always be bought in the fresh vegetable market. You only need to buy the tetra packets or anything which is packaged until and unless you need it, there is no need for it. So you know, when we used to shop, when I used to shop in Australia, we never used to go in those aisles with the trolley, just make chips. Because if you're going in that aisle you're going to go and grab something and it is marketing strategy. They also have like big companies, they have sat psychologists who actually study the behavior of the customers on the cameras to see customers. That is why when you're doing checkout because then you will buy it and then they will say buy one, get one free. So you're going to buy one. So thinking. So these are all the marketing strategies. So my advice is just avoid as much as you can, please avoid as many, you know, tetra packets as you can. But buy fresh fruits and vegetables, you can reduce your budget in that.

I completely agree about these really big departmental stores because I have Lamarche very close, like walking and every time I used to go there I used to actually end up buying a lot of things that I didn't actually need or things that I not actually planned for.

So. And don't go hungry. Riddhi, if you go hungry to the supermarket, trust me, you are going to buy chips. Never ever go to a supermarket if you're hungry. Always eat something before you go.

Right? Okay, we'll take this question from Sakina. She's saying my 3 year old complains about leg pain at night. Could there be a deficiency of sorts of.

What's that Rudy? What was the question again?

She has a three year old child and he's complaining about constant leg pain every night. So she's worried could be a deficiency or is it normal?

Number one is dehydration because you get muscle cramps. If you are dehydrated. So if there is leg pain, the child is dehydrated. Could be deficiency of salt as well in the body. So maybe give some electrolytes to the child. And number three is just have to see the child is not flat foot. If the child is flat foot then probably the kind of shoe the child is wearing. That is the reason why he could be having this problem in the legs as well. So looking at the physical body issue, physical movement of the child is also very important. Right? Right. Okay. And what would someone just mentioned. Mentioned what? About big bazaar offering 3 kg of sugar in 2000. Just don't buy.

There's this question from Swati and she's saying that what are the good. What are the. What are some good healthy options that we can feed a six month old baby?

Oh pumpkin, that's my favorite. PETA. You can give PETA. You can give mashed potatoes. Yeah. So once you started weaning off the child, you can give PETA. You can give mashed potatoes, you can give mashed sweet potatoes as well. You can give suji. Suji is also very good for the child. But you have to make sure when you're weaning off the child, you just have to see which one the child agrees with more. You can give Aata kakir also you can give. You don't have to add sugar but you can just mix. You know what happens is riddhi, mix milk in little bit of atta and just cook it to make little bit of atta halva types. What happens is mother's milk is very sweet and milk because it has got lactose, it is anyway very sweet. So when the child is developing, that's what they develop. And at the end at the age of four is when the development for bitterness comes into the child. So there is an. As a child is developing, the taste is also developing. So number one is sweet. So anything which is sweet the child will accept it. But anything which is sour child will accept after probably one year or you know, eight months or nine months like that. But is around three to four years, the child will not, you know, then they will do sour and it goes on with that. Okay. Yeah. So anything which is little bit sweeter the child she can give. Right.

Okay, so we have this question and she's saying that my child is 9 and he weighs 47 kgs. So what can I give?

Well, it really depends. Depends. Like it's very difficult to say because you know, you have to see how tall the child is as well, and looking at the growth spurt as well, what the child is doing. So probably she can just message me on my Instagram DM and maybe I can get some more details and I can find out. Because I don't know what the child is eating and what is the height of the child as well. Right? Yeah. But one thing I wanted to add here that rings the bell that remember, fat cells are formed in your body when you are a baby till the time you are 18. After that, fat cells are not formed. They only get bigger in volume if you eat more. So for example, you are skinny, you are really skinny. So you never had that much of fat cells formed in your body when you were growing. Probably you were an active child. So fat cells were not formed. So even if you eat more food, you will not gain weight. For example, those people who struggle so agarapka bachche ka weight already 110kgs. 100kgs at the age of 18, that child will struggle with weight the rest of their life. Because every time you lose weight, you only shrink the fat cells. They don't disappear. You have to be on that body weight seven years to make your weight loss permanent. So you have to remember, don't overfeed your child. Feed your child the correct food. Because you are exposing out of love or out of, you know, emotions. You are giving too much food to the child. You are exposing the child to firm fat cells or egg bal fat cells. The child life is gone. So you have to make sure that you know the weight is on the check and you feed the right food and the child has to be active because, you know, a lot of patients, they come to me riddhi and then they say that, you know, I want to be XYZ weight. And then I say to them, well, how long ago were you this? They said, we have always been like, you know, 80 kilos. When I was 13, I was 80 kilos. So when you were 13 years old, you weighed 80 kgs. So when you are 30, how can I get you down to 6, 60 kilos? I cannot get you down to 60 kilos at all. You will struggle. And you have to remember seven years for weight loss no matter what diet you do. Yo yo diet you do, you do, you know, gm, you do whatever diet you want to do. You have to be on that weight for seven years to make it permanent.

Wow. And there's this question. Any superfood to increase height?

No.

Year old boy?

No. This is one thing which was shocking when I moved to India because I always worked with this athletes in Australia and we did this anthropometry where we did the measurements of the athletes as well. Everything you can control with food except height. You cannot increase the height of the child. If you're finding all those growth hormones which increases the height who claim that they will increase the height of the child, they are actually playing with your emotions and your child's health. The only way a child can increase height to whatever genetically they have mother and father height average is by playing basketball, handball, anything which they are reaching height or swimming. That is the only way they can increase height. All these things which they are claiming, you know wrong. You cannot, you cannot do that. Okay.

So it's only through these spots that you can really.

Yes. Increase it. Yeah.

Let me see if we have more questions. This one about which pistachio is best to eat.

Any pista is good to eat two pistas as long as you don't add too much of salt to it. Two pistas are fantastic. And pistas, if you want to even ask this when to have, you can have two hours before going to bed. That will make you sleep better. That helps in melatonin hormone in the body. So it will help you sleep good. Okay.

Then there's this question from Sridevi. She's saying in My child is seven and due to the lockdown, he's not been participating in too many outdoor and indoor activities. He's become a little fat and has developed some fat around his belly area. But his height is also increasing. Should I worry or is there anything.

That I need to do? There are two things as adults. As we lose weight, kids cannot lose weight to that extent. If we expect we will lose four kilos within a month. A child cannot lose that much of weight within a month so quickly. So for a child, what we tend to advise parents is let their height grow but let their weight be constant. If the weight reduces 1 kilo or 2 kilo, it's great. But make sure the weight of the child doesn't increase, but the height of the child increases. Because as long as see, firstly you have to remove all the junk food. You have to remove all the extras what your child is having. But Uske Bao, Julia, because you know, the more you restrict a child's food nutrition, the child needs to grow. He needs calcium, he needs iron, he needs all these foods. So when you're starting to restrict, the child is not going to meet the requirement. So best is let the weight be stable and let the height go up that is the ideal way to do it. Yeah. So, you know, don't worry too much. Just get your child to run around in the house, do some dancing. Like I said, it's simple and easy. YouTube activity. Don't put too much of pressure and just extract. Just try to reduce that if you can, slowly and slowly. But don't let the child know that you're doing it deliberately. Just do it silently. Right.

Okay. And there's this next question, and her question is, what about rice bran oil? Is that good?

No, the same. The same family. The same family of vegetable oil.

Coconut oil.

Coconut oil is good. Coconut oil is not bad. But if you have got issues with triglyceride, which is a kind of fat in the blood. If it is high, then control little bit of coconut oil because too much of coconut oil can increase triglyceride in the body. So you can keep changing your oils. Yeah.

There's this question and her question is, is it good to take coriander seed and cumin seeds soaked overnight in water when you wake up empty stomach?

Yeah, no problem. If you have got issues with bloating, it's totally fine for you to have no problem at all.

Okay. Some.

Okay. Okay.

There's this question, can we have ginger lemon water? I felt kind of acidic when I had that. Should I or should I not have it?

I think you. You made it too strong. Strong. That's why you had acidity. But if you think you are sensitive, then just don't bother having it. You don't need to have. I think we really need to know that our bodies, it's not that we are fussy, it's just that our body is not ready for it at that time. And especially with children, you know, especially mothers, they say keep. You know what? Probably the child has some issue with that food. And we find later on, after one year or after six months, that child had some allergies and that is the reason why the body was refraining from having those foods. So never take those cues from your child lightly. It's probably there is something wrong with it. That's why he's behaving like that.

There's this question about, can you please talk about hair and skin health and how to regrow. Regrow. And also about muscle building.

Oh, my God, there's so many things in one. It's like seven Instagram lives in just one. Huh? Oh, God, this is so difficult to answer. Which one do you want me to pick out of all this?

I think let's take hair and skin Because, Because I think mostly people would.

Be interested in that. Yeah. So number one thing, you really got to invest in your hair. And when I mean invest, number one, you have to invest time in your hair. Right. You need to massage your hair. Hair, scalp. It's very, very important because when you massage it, you increase the blood circulation in your hair. So your hair is going to grow. It's very, very important. Second investment is a good shampoo. Please do not keep changing your shampoos every week. Yeah, every month. Like I have been using my shampoo for like almost 10 years. I've been using the same shampoo. So I always make sure when you shampoo as well, you shampoo your scalp, you don't need to shampoo the ends of your hair because these are your old hair. Clean your scalp and use a good conditioner. Number three, you have to really make sure that the tile which you are using. So for example, people who travel right in the hotels now, when you're going to your hairdresser as well. Yeah. What kind of hair brush you are using. So those things, they actually add a lot of of dirt into your hair. So you have to make sure if you're looking after your hair, you wash your hair properly and your hair hygiene is very, very important. Number three is making sure you have enough of protein in your diet, appropriate protein, and you have enough of iron in your diet. And those people who are recovering from COVID it's okay because after Covid, it is very common that after any viral infection, you will have a lot of good bacteria out of your gut. You will have a lot of vitamins and minerals which will be depleted out of your gun as well out of your body. So you have to make sure that you invest in a good supplement. If you're not able to meet the requirements orally, like you can have biotin, you can also, if you have excess of hair fall, just put like little bit of onion karas and put it on the hair scalp, leave it for half an hour and wash your hair once in a week. Second is, you know, hibiscus, hibiscus powder. You just take the flowers, mash it in between your hands and just put it around your hair and just wash your hair. After 20 minutes your hair will be silky and smooth. So that is what you need to do for your hair. Don't use. It's not like that. You are not washing your hair like that. Let your hair be free. Second is with your skin as well. Depending on your skin type, like a lot of people, they put so much on their face. They keep applying all these chemicals and all these products onto their face. You do not need anything. I can talk about my skin because I have an oily skin. I use one face wash which has got a little bit of salicylic acid. That face face wash, it only cost me 400 rupees and it lasts me six months. So what I'm saying is you don't have to keep scrubbing your face constantly. Wash your face, tone your face with a good toner and just apply a moisturizer like you can got an oily skin. Put lactocalamine or something like that. And at night, invest in Chandanka lakri. Pure Chandanka lakri. Rub that Chandanka lakri on the face and let it breathe. Because what happens is Chandanka lakri is antibacterial. So it is very good for your skin. So it removes all the acne and all the scarring and all of that. And then of course, having good fruits and vegetables are very, very important for your skin health. And I don't know about dry skin. I don't know.

I love how all your recommendations are matching with my mom's recommendation. Like all this pyaj karas and Chandan, everything. I remember doing it as a kid and now I'm so lazy that I don't really do anything. So my hair was actually much better before I got married because my mom used to do a lot of this. You know, put Chandan on the waist and put. But now she's not with me, her, so I'm getting very lazy about it. But I think I'm going to start again at least once a week.

Yeah, like, you know, people, they say like, what do you do? I said, okay, just a ghee area, drop of ghee, put it on your eyebrows. So what happens is it gives shape to your eyebrow. So, you know, they say people have dark circles. Take a drop of ghee and just apply ghee, ghee underneath your eyes to remove dark circles. There's simple, simple things which you need to do. Kayla. Not Kayla, but you're looking at aluka ras Aluka rust removes all the scarring from your face. Just take aluka juice, raw kacha, alukaras and put it on your face. It will remove all the scars from your face completely. So these are like, you know, everything is at home. You get it? Which is has already been like, you know, plastic banadi. It's not good for you. Right, right.

Okay, we'll take one last Question because we are almost hitting one hour. So which fruits should we keep that will. Which, which fruits should we eat that is going to help us improve our eyesight?

Oh, they are going to love this answer. That is mango. Anything which is orange and yellow in color and green, they are excellent for your eyes. Any fruit and vegetables. So mangoes, you're looking at carrots. So if you want to improve the eyesight, you can make best carrot juice. Take three fresh carrots, get the juice out of three carrots, put a drop of extra virgin olive oil in it or put little bit of ginger in it so that you don't get acidity and put 1 teaspoon of flaxseed powder in it. You will. Your eyesight will improve after one month. So perfect. Yeah. Yeah.

Okay. And one last question. This is the closing question that I have for everybody that I host on my page. Is that one tip that you want to give all the mothers and all the parents will be watching this and all the audience, even if they're not parents, after I save it. So one tip for all of us that we should follow.

I think you have to remember that our genes have got expectations. So expectations means that I am a Rajasthani. So my genes have expectations of Rajasthani culture and culture for generations. So give your genes what they expect you to have, what they expect you to have. So if you're from Bengal, go back to your Bengali food, go back to your cultural food. If you are from South India, go back to your South Indian food and have those foods because your genes have expectations of those foods. If you transit too much, if you read too much about Western food, don't give yourself a cocktail of information. Just go back to your roots, where you were. And anything which is not fresh on your kitchen bench cannot be fresh in supermarket shelves, no matter what they add ingredients to actually store it. Perfect.

Thank you so much. Swadi. It was wonderful. I definitely learned a lot. And I'm going to add that black pepper to my entry drink and also have powdered flaxseeds from tomorrow. And it was lovely. Learned so much in one hour. I'm definitely calling you back for dehydration like you mentioned. And thank you so much and all of you watching this, you've got so much information in just one hour. And there's so much happening on Swathi's page, so please follow Swati. I'm sure you'll learn so much. And all these daisy tips about onion caras and Chandan kilakri and really simple hacks to make your life easy to make you look more pretty and healthy. So please do follow Swati. And thank you so much. It was amazing.

Thanks. Likewise. Take care. Bye. Good night.