FitnFab Nutrition by Dr. Reema

Ladies, listen up ❤️

Perimenopause isn’t about just hot flashes and mood swings.
As oestrogen levels fluctuate and eventually decline, muscle mass, bone health, appetite, insulin sensitivity and body composition can change too.

That’s why I focus on what you add to your plate, not just what you remove.

5 foods I recommend for you:
🥣 Greek yogurt / hung curd — protein + calcium for muscle & bone health

🎃 Pumpkin seeds: magnesium + zinc to support metabolic & overall health

🐟 Fatty fish: omega-3s for heart & metabolic health

🫐 Amla / berries: antioxidant-rich and high in fibre

🌱 Soy foods: protein + isoflavones, particularly useful to include during menopause

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The goal isn’t to “balance hormones” with one magic food.
It’s to build a diet that supports muscle, bones and metabolic health through this transition.

Save this for your next grocery run & share it with a woman approaching 40. ❤️

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A bowlful of sautéed veggies, grilled mint chilli tofu with a base of herbed brown rice.

No sugar date nut balls (client’s favourite ⭐️ from the FitnFab recipe book)
Eliminating sugar, jaggery from your diet does wonders to your gut, skin.

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If your gut is healthy, your organs are healthy.
Make sure to save and follow these tips for maximum benefits 👍🏼

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How to balance your diet/routine while vacationing 🌴

Eat your favourite foods (it’s fries 🍟 for me) but accompany with bowlful of salad + Protein. Balance is key 🔑

Do not take a vacation from your workouts.
A 30 minute jog, weight training or swimming also works. But do something! 💪🏼

Vacation doesn’t mean jeopardising your health and all the progress you’ve made.
Follow the 80:20 rule: 80% healthy eating, 20% treat/cheat meals.

Share this with someone who needs to read this!

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If you’ve been told you have prediabetes, diabetes, or a high HbA1c, don’t ignore it. The earlier you act, the better your chances of preventing complications.

📉 A lower HbA1c is more than just a better lab report—it’s a step towards better long-term health.

👍🏼 With the right nutrition, sustainable lifestyle changes, and consistency, improving your blood sugar is absolutely possible.

📩 Comment “HBA1C” to get started with a personalized nutrition plan.

💾 Save this post and share it with someone who needs to see this.

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As a Clinical Nutritionist, this is the most unnecessary sacrifice I see my clients make.

Here’s the science behind it:
📌 Rice alone on an empty stomach = rapid glucose spike
📌 Rice + dal + sabzi + fat = significantly lower glycemic impact
📌 Portion size matters more than elimination
📌 Pairing is everything — fibre and protein slow absorption

The problem is never the rice. It is always what it’s eaten with.

Try these combinations:
🍚 Rice + dal + ghee + cucumber salad
🍚 Rice + rajma + onion salad
🍚 Rice + egg curry + stir fried vegetables
🍚 Rice + sambar + a small bowl of curd

💡 Tip: Eat your dal and sabzi first. Rice comes last. Always.
You don’t need to quit rice. You need to eat it smarter.

🚀Share this with someone who needs to read this.

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As a doctor & nutritionist, I avoid starting my day with these 4 foods/drinks.

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Sundays are a reminder that slowing down is productive too. 🌴✨

Wishing you a slow peaceful Sunday!

My client inspires me 🫶 I’m so proud of her! 🥹

Developing confidence, stamina, becoming physically and mentally strong.
The “right nutrition” and “right mindset towards nutrition” is a REAL GAME-CHANGER.
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Who said healthy eating has to be complicated? 👀
This lunch has ~24g protein 💪

🍛 1 bowl rajma chawal
🥣 Greek Yogurt (+8g protein) Milky Mist Dairy Foods
🥗 Salad

A lot of people think they need to stop eating Indian food to eat healthy.

You don’t.

Sometimes, simply adding protein and fibre to the meal you’re already having is enough to make it more balanced.

✔️ Keeps you fuller for longer
✔️ Helps you meet your daily protein intake
✔️ No separate cooking (eat what your family eats)
✔️ No “fancy expensive” ingredients

Healthy eating should fit into your routine—not make it more difficult.

📌 Share and Save this lunch idea for your next busy workday!
.
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