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hemas@hemasingh.com
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Author of " BECOME YOUR OWN NUTRITIONIST" Click here for book | Amazon Reviews on my Book

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Inspiring you to live a healthier lifestyle.

Hi, I’m Hema Singh
A Dietician & Wellnes Expert.

I Reverse Diabetes, High Blood Pressure, High Cholesterol, Thyroid, PCOD and many other lifestyle related ailments.
Solution for All Ailments…..

Contact Us
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.

Contact Us

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

Services

Diet Therapy

Diet therapy involves the modification of an existing dietary lifestyle to promote optimum health.

Reverse Hypertension(BP)

Food alone can reverse High Blood pressure within a few days.. No BP medicines required.

Reverse Diabetes

Food alone can reverse Diabetes within a few days.. No sugar medicines required.

Reverse Cholesterol

High levels of cholesterol can lead to dangerous conditions related to the heart. Get treated!

Digestive Disorder Management

Need Advice for digestive issues, consult the experts..

Nutritional Deficiency

Ensure a balanced diet and proper exercise which will enable good health for the mind and body.

Nutritionist for Pregnant Women

We are among the leading nutritionists, offering excellent and effective routines for pregnant women.

Obesity Consultants

Consult us now for the best care and exclusive obesity treatments today! We offer customized plans for you.

Reverse Thyroid

Get rid of your Thyroid problem through Food alone within a few months and experience a New You.

Skin And Hair Nutrition Management

Need advice for skin and hair nutrition management? Consult the experts and look gorgeous today.

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

Corporate Reviews

"BECOME YOUR OWN NUTRITIONIST" A mini encyclopedia on food and nutrition

- by Hema Singh (Author)

BECOME YOUR OWN NUTRITIONIST – A mini encyclopedia on food & nutrition

Available Now

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

As per ICMR, we need 0.83 grams of proteins 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).
However,various research indicate that we do not need so much of protein. Proteins should not be more than 10% of our total food intake.
Good sources of proteins 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	+ 13 grams/ 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

Successful Stories

Rama Kakaria

Hi Hema ji…..I wanted to thank you for the diet plan and your guidance. It has improved my health a lot. I can see and feel a lot of improvement in my health...Read More...

Pradeep Lamba

A small thank you note for your huge effort in helping to discipline me nutritionally and helping me in weight loss and countering the toxic effects of my cancer... Read More...

Sarbjeet Singh

This is to thank you for creating a customised nutritional plan that was so easy to implement and maintain. I have been through so many diet ... Read More...

Megha Patil

Hellow hema maam thankyou for guiding me through my weight gain journey and letting me know the importance of healthy lifestyle.
As per your diet plan I was able to gain 1-2 kilos of weight in one month which you clarified before joining .
There are many changes that I have seen in myself like reduction in face acne and I have noticed glow on my face and I have seen sudden increase in my energy level also

Neelam Viswanath

Hi Hema, I am writing to you after a really long time. I joined you in 2018 before my sons wedding in February 2019. You helped me immensely by not only giving me a perfect diet but more so by giving me ...Read More...

Gayatri Sahdev

Hi everyone ! My name is Gayatri, and I have been taking Nutrition guidance and services of the same from Mrs Hema Singh. ...Read More...

Richa Jindal

Chartered Accountant

Hema is a very professional dietician who helps you meet your goal in the most efficient way. She not only helped me loose weight but kept tabs on my nutritional value ...Read More...

Nikki

Hi Hema, I am very grateful to receive so many health benefits with your Food Guidance. Speaking of my medical history, I have been taking metformin for Diabetes for the last 10 ...Read More...

Rekha Tomar

Software Developer

Greetings Hema ji, Hope you are doing well, i am happy that i came in touch with you in the tough times. I am five months pregnant when i met you for the diet plan on my Gestational diabetes... Read More...

Anita Aggarwal

Chennai

Dear Hema..I had attended your session on 18th May 2020. I was so overwhelmed with your approach that I started your program under your guidence from 21st May 2020...Read More...