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  • Inspiring you to live a healthier lifestyle.

    Hi, I’m Hema Singh
    A Dietician & Diabetes Educator.

    I CURE/ REVERSE Diabetes, High Blood Pressure, High Cholesterol, Thyroid, PCOD and many other lifestyle related ailments.
    Solution for All Ailments…..
  • Inspiring you to live a healthier lifestyle.

    Let food be the
    medicine to heal body & mind.

    Become Free from Diabetes, Cholesterol, High Blood Pressure within few days.
    Become free from Lifestyle related ailments.

Medicine is not healthcare, Food is healthcare. Medicine is sick care.
It's time we see it for what it is.

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Six Essentials to Lose Weight

Right Food In Right Quantity

Only when Right kind of Food is eaten in Right Quantities, Food acts as Medicine and heals the body from any ailment.

Exercise/ Physical Activity

To make our Bones stronger, improve blood circulation, improve metabolism, get rid of toxins and a host of other benefits, physical activity is a must.

Plenty Of Water/ Liquids

Our body is made up of around 70% of water, which means that we need enough water for its proper functioning.

Adequate Sleep/Rest

Body Repairs itself during sleep, so sound sleep is a must during night time.

Less Stress

Stress is the major cause of all ailments and diseases, so we need to keep it at bay.

Small Frequent Meals

Food gives energy and so we should supply the body with Food at regular intervals.

My Role as a Corona Warrior

Certificates in Nutrition from ICMR (Indian Council of Medical Research) & NIN (National Institute of Nutrition)

BMI Calculator

Please enter your height & weight below to calculate your BMI.

1 KG = 2.20462 POUND

RDA For Foods

  • Carbohydrates

    A minimum intake of 100 to 130 grams of carbohydrates (Good sources - cereals, millets, fruits, veggies etc) per day should be ensured for ages 1 year and above. This level is the minimum required for Brain glucose utilisation.

  • Proteins

    It should be 0.83 grams per kg of body weight per day for healthy adults. (For 55 kg weight – 46 grams of proteins/ day & for 65 kg of weight – 54 grams per day). Good sources include Sprouts, Nuts, Seeds, Pulses, Legumes, Veggies etc

  • Fats & Oils

    Upper limit of Visible Fat intake for Sedentary Adult Man is 25 grams per day and for Sedentary Adult Woman is 20 grams per day.

  • Water from Beverages
    • Adult Men – 32 -58ml per kg body mass
    • Adult Women – 27 to 52 ml per kg of body mass
    • Children – More than 60 ml per kg of body mass
    • Adolescent Boys – 47 to 60 ml per kg of body mass
    • Adolescent Girls – 39 to 49 ml per kg of body mass
    • Pregnant Women – 2.1 to 3.2 litres per day
    • Old Age – 33 ml per kg of body mass
  • Dietary Fiber

    30 grams per 2000 Kcal.

  • Vitamins

    Vitamin A –

    • For Adult Men - 1000 mcg/day, Adult Women – 840 mcg/day

    Vitamin B Complex –

    • B-1 : Sedentary Men- 1.4 mg/day, Sedentary Women – 1.4 mg/day
    • B-2 : Sedentary Men – 2.0 mg/day, Sedentary Women – 1.9 mg/day
    • B-3 : Sedentary Men – 14 mg/day, Sedentary Women – 11 mg/day
    • B-6 : Sedentary Men & Women - 1.9 mg/day
    • B-9 : Sedentary Men - 300 mcg/day, Women – 220 mcg/day
    • B-12 :Sedentary Men & Women 2.2 mcg/day

    Vitamin C –

    • For Adult Men - 80 mg/day, Adult Women – 65 mg/day

    Vitamin D –

    • Adult Men & Women - 600 IU/day

    Vitamin E –

    • Adult Men & Women : 7.5 –10 mg/day

    Vitamin K –

    • Adult Men & Women: 55 mcg/day
  • Minerals

    Macro-minerals –

    • Calcium for Adult Men & Women - 1000 mg/day
    • Phosphorus for Adult Men & Women -1000 mg/day
    • Magnesium for Adult Men - 440 mg/day, Adult Women - 370 mg/day
    • Sodium for Adult Men & Women- 2000 mg/day (5 grams of Salt/ day).
    • Potassium for Adult Men & Women - 3500 mg/day

    Micro-minerals -

    • Iron for Adult Men - 19 mg/day, Adult Women - 29 mg/day
    • Iodine for Adult Men & Women – 140 mcg/day
    • Copper for Adult Men & Women - 2 mg/day
    • Zinc for Adult Men - 17 mg/day, Adult Women – 13.2 mg/day
  • Energy
    Sedentary Work Moderate Work Heavy Work
    Men (Kcal/day) 2110 2710 3470
    Women (Kcal/day) 1660 2130 2720
  • Pregnant Women
    Energy + 350 kcal/ day
    Protein 2nd Trimester + 9.5 grams/ day
    3rd Trimester + 22 grams/ day
    Calcium 1000 mg/day
    Magnesium 440 mg/day
    Iron 27 mg/day
    Zinc 14.5 mg/day
    Iodine 220 mcg/day
    Vitamin A 900 mcg/day
    Vitamin C 80 mg/day
    Vitamin D 600 IU/day
    Vitamin B-9 570 mcg/day
  • Lactating Women
    Lactating Women 0 TO 6 MONTHS 7 TO 12 MONTHS
    Energy + 600 kcal/ day + 520 kcal/ day
    Protein + 17 grams/ day + 520 kcal/ day
    Calcium 1200 mg/day 1200 mg/day
    Magnesium 400 mg/day 400 mg/day
    Iron 23 mg/day 23 mg/day
    Zinc 14.1 mg/day 14.1 mg/day
    Iodine 280 mcg/day 280 mcg/day
    Vitamin A 950 mcg/day 950 mcg/day
    Vitamin C 115 mg/day 115 mg/day
    Vitamin D 600 IU/day 600 IU/day
    Vitamin B-9 330 mcg/day 330 mcg/day

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