Priya Nagwani @priya_nagwani Twitter profile | Pikagi

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Priya Nagwani

@priya_nagwani

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Nutritionist | Certified Weight Management Coach | DM for queries | Mail @priya .nagwani.official @gmail .com

Mumbai, India

Joined April 2015

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@priya_nagwani

Priya Nagwani

9 months

Traditional vegetarian Indian diets are protein-deficient. Although I've written a lot about vegetarian sources of protein, I'm often asked about this over & over Here's a step-by-step guide on how to complete your daily protein requirement being a vegetarian:

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@priya_nagwani

Priya Nagwani

6 months

Popular breakfasts in India are carb heavy- Poha, Upma, Paratha, Idli, Dosa- all of them! More carbs in alu paratha & masala dosa If you’re a vegetarian struggling with healthy & protein rich breakfast options, here’s a list of 7 breakfast options with approx. 20 g protein

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@priya_nagwani

Priya Nagwani

8 months

Which cooking oil is the best? Is it refined oil or olive oil? Mustard oil or ghee? I have written about this previously, but given so much of misconceptions around it, here’s a thread demystifying cooking oils to help you choose the right one!

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@priya_nagwani

Priya Nagwani

4 months

Snacking has taken a turn for the worse with an abundance of unhealthy choices like biscuits, bhujia, chakli & samosas- high in sugar, trans fats that leave you feeling sluggish Here are some healthier, easy to prepare alternatives for snacking to fuel your body the right way:

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@priya_nagwani

Priya Nagwani

10 months

So much hype about Avocados, Berries, Kale and Quinoa! Let's dive into the incredible world of Indian cuisine and explore why it often outshines Western superfoods in terms of nutrition. A thread on common western superfoods and their Indian (and often better) alternatives

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@priya_nagwani

Priya Nagwani

8 months

You have more genetic material of the bacteria in your body than your own. You exist because they exist Primarily residing in the gut, it influences every aspect of your health- immunity, skin, sleep etc You can keep your gut bacteria thriving by eating right. Here's how:

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@priya_nagwani

Priya Nagwani

6 months

1. Chickpea Salad with Paneer Chickpeas: 45 g Paneer: 50 g

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@priya_nagwani

Priya Nagwani

5 months

Is whey protein safe? Will it cause cause kidney stones? Does it contain steroids? Can it cause heart attack? Will it damage my liver? A thread demystifying common whey protein myths

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@priya_nagwani

Priya Nagwani

6 months

Food is important, and so are the utensils you cook them in. Amidst the information (and mis-information) overload and the many options to choose from, here’s a comprehensive guide on the safest cooking utensils to use in your kitchen!

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@priya_nagwani

Priya Nagwani

8 months

And that is why blindly using Olive Oil for Indian cooking (which involves frying) is not recommended. Here is a reference of smoke points for commonly used oils

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@priya_nagwani

Priya Nagwani

1 year

As a nutritionist, one of the questions I get asked often: Which cooking oil is the best? Refined oil or olive oil? Mustard oil or ghee? Using the right cooking oil goes a long way in overall good health. Here's a thread demystifying cooking oils & help you choose the right one

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@priya_nagwani

Priya Nagwani

9 months

There are 5 major categories of protein in vegetarian diet Category 1: Legumes/Lentils/Chickpeas are good sources of protein, and the content varies from one variety to another. Below is approximate protein content of commonly used legumes

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@priya_nagwani

Priya Nagwani

6 months

2. Dal Chilla with Curd Dal: 60 g Curd: 150 g

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@priya_nagwani

Priya Nagwani

8 months

Incorporating small changes to your everyday eating habits can significantly contribute to your long-term health goals. Here's a list of 11 healthier and wholesome substitutes for some of our staple food items. Time to make some healthy swaps!

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@priya_nagwani

Priya Nagwani

8 months

Here are the oils that I use and recommend: 1. Use butter/olive oil/ sesame oil for omlettes, and cook it on low to medium heat 2. Use mustard oil / cold pressed coconut oil for cooking vegetables 3. Use ghee on my chapatis 4. Avoid seed oils

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@priya_nagwani

Priya Nagwani

6 months

7. Oats with whey protein and nuts Oats: 30 g Whey Protein: ½ scoop Nuts: 15 g Milk: 150 ml

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Priya Nagwani

4 months

1. Peanut Salad: Roast peanuts and add chopped onions, tomatoes, cucumber, herbs and seasonings

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@priya_nagwani

Priya Nagwani

6 months

Your liver and kidneys are working hard to detox you. The ash gourd is just another vegetable giving you vitamins, minerals, fibre and water. How is one allowed to make such claims without professional qualifications or research?

@theliverdr

TheLiverDoc

6 months

Tell me you have not taken Biology as a subject in school anytime, without telling me you have not taken Biology as a subject in school anytime.

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@priya_nagwani

Priya Nagwani

1 month

While doing pulldowns today in the gym, I didn’t change the weight and did it at the same level as a guy doing it before me. Seeing me, he increased the weights by two levels in his next set and his form went haywire. What is this ego guys!

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@priya_nagwani

Priya Nagwani

6 months

"4 hours sleep" is glorified, especially in MBA colleges where students brag about completing assignments and sleeping only a few hours every night. Here’s a thread on why sleep is important, stages (REM & NREM) & their impact

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@priya_nagwani

Priya Nagwani

6 months

4. Paneer Sandwich Whole wheat bread slices: 2 Paneer~ 50 g Hung curd: 50 g

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Priya Nagwani

6 months

3. Soya Upma Soya granules: 30 g Peanuts: 15 g

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@priya_nagwani

Priya Nagwani

6 months

6. Paneer Masala Dosa Dosa batter: 30 g Paneer: 100 g

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@priya_nagwani

Priya Nagwani

9 months

Category 2: Nuts and Seeds- Almonds, peanuts, sunflower seeds, chia seeds are all good in protein and can be added to a variety of dishes But do remember that they are also high in (good) fats & calorie dense. Below is approximate protein content of commonly used nuts/seeds:

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@priya_nagwani

Priya Nagwani

2 months

Short on time but want to eat healthy? Here are 10 easy to make vegetarian and eggetarian meal ideas, which take less than 15 mins of prep time and come with approx. 20 g of protein

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@priya_nagwani

Priya Nagwani

6 months

5. Soya chunks roll Wheat flour: 45 g Soya chunks: 30 g

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@priya_nagwani

Priya Nagwani

8 months

Alcohol has been an integral part of our culture for centuries. But does that make it good? Here’s a detailed thread on alcohol's effects on mental & physical health, sleep, % in various drinks, myths, strategies to control damage & situation when alcohol is actually beneficial

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@priya_nagwani

Priya Nagwani

8 months

5. For anything deep fried- use ghee because it is less processed and has a high smoke point 6. Use Extra virgin olive oil in hummus/salad dressings 7. Avoid reheating oil, as it increases the ratio of trans fats in the oil

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@priya_nagwani

Priya Nagwani

7 months

Peanuts, popularly called as the "Poor Man's Protein” are inexpensive, full of healthy fats, vitamins and minerals. Let's explore how this humble legume (Yes, they are actually classified as legumes, not nuts) packs mighty nutritional benefits and the best ways to consume them:

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@priya_nagwani

Priya Nagwani

9 months

d). Easy Hacks to Increase Protein 1. Mix soya flour / besan to knead the dough to increase protein in your chapatis 2. Sprout the lentils - it increases their protein content by up to 25% 3. Replace rice with Quinoa

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@priya_nagwani

Priya Nagwani

9 months

Last but not the least, be mindful of what you are eating and check how much protein it has. In addition to all the benefits of protein, it also keeps you satiated for longer and helps in stopping you from overeating

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@priya_nagwani

Priya Nagwani

4 months

3. Makhana Cashew mix: Roast makhana and cashews in 1 spoon oil separately. Mix roasted curry leaves and coconut pieces, and add salt and pepper.

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@priya_nagwani

Priya Nagwani

8 months

If you found this useful, do RT the first tweet in the thread. DMs are also open for queries around customised diet plans to help you achieve your fitness goals

@priya_nagwani

Priya Nagwani

8 months

Which cooking oil is the best? Is it refined oil or olive oil? Mustard oil or ghee? I have written about this previously, but given so much of misconceptions around it, here’s a thread demystifying cooking oils to help you choose the right one!

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Priya Nagwani

8 months

On the other hand, oils like olive oil, coconut oil etc. are easily extracted without any need of refining. The same is true for butter and ghee. So, as a rule of thumb, oils that undergo less processing in the extraction process are better.

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@priya_nagwani

Priya Nagwani

4 months

5. Sprouts Salad: Take green moong dal sprouts and add chopped tomatoes/ onions/ chili/ herbs/peanuts etc.

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@priya_nagwani

Priya Nagwani

9 months

Category 3: Dairy- Milk, cheese, paneer and yogurt are good sources of protein for vegetarians who consume dairy. Non-dairy alternatives, such as soy milk, almond milk, and oat milk, are also high in protein and can be used as a milk substitute.

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@priya_nagwani

Priya Nagwani

4 months

2. Coconut Date Balls: Blend dates, shredded coconut, and a hint of cardamom in a food processor. Roll into balls and coat with crushed nuts. These sweet treats offer healthy fats, and a burst of energy! Make small balls and don't have more than 2 in one go 😊

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@priya_nagwani

Priya Nagwani

8 months

Navratri fasting can be both spiritually enriching and physically nourishing. That being said, there’s no denying that the foods we eat during fast are carb heavy. Here’s a list of what you should eat and what to avoid to make your meals more balanced and healthy-

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@priya_nagwani

Priya Nagwani

9 months

This guide is divided into 4 parts a) Protein Requirement Calculation b) Sources of Protein in Vegetarian Diet c) Variety of Proteins for completing Amino Acid Spectrum d) Easy Hacks to increase protein

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@priya_nagwani

Priya Nagwani

2 months

A complete guide on vegetarian protein My piece in today’s @wholetruthfood newsletter Do give it a read and share with those who are vegetarians and struggling to complete their daily protein intake

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How can vegetarians get enough protein? - The Whole Truth

Food and fitness journalism is broken. We are fixing it.

thewholetruthfoods.com

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@priya_nagwani

Priya Nagwani

4 months

7. Sauted veggies with Paneer: Sauté paneer and veggies in 1 spoon oil and add salt and pepper or any seasonings of choice

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@priya_nagwani

Priya Nagwani

5 months

Always choosing nuts over other meal options during flights. So much better than the ones highly processed, full of preservatives and not even fresh!

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Priya Nagwani

7 months

Why is Vitamin B12 important? What happens when you are deficient and what happens when you consume excess B12? What are the vegetarian and non-vegetarian sources? Read on:

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@priya_nagwani

Priya Nagwani

4 months

4. Chia Pudding: Add chia seeds in a bowl of plain/ flavoured curd. Add some toppings of nuts/fruits. May add stevia in case you need a sweetener.

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@priya_nagwani

Priya Nagwani

8 months

3 Things that you should consider: 1. The Smoke Point Just like liquids have boiling point, oils have smoke point. Unlike water that starts boiling at a certain temp, oils catch fire & burn when heated beyond their smoke point. When this happens, they release harmful chemicals.

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@priya_nagwani

Priya Nagwani

7 months

I’ve said this before and I’ll say that again. Hospitals and clinics do not form our ‘Healthcare’ system. They are ‘Sickcare’ systems. Gyms, parks, sports centres are the real ‘Healthcare’ system.

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@priya_nagwani

Priya Nagwani

9 months

4. Include legumes in your soups/salads/curries/sabzis 5. Use dairy products such as yoghurt/paneer for snacking 6. Add nuts / seeds to your curd, smoothies or sprinkle them over salads 7. Whenever you are ordering starters, include Paneer dishes

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@priya_nagwani

Priya Nagwani

1 year

Excess Sugar consumption is the root cause of many chronic lifestyle diseases. Here are 10 incredible things that will happen to you if you cut-off refined sugar for just 30 days!

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@priya_nagwani

Priya Nagwani

4 months

6. Fruits and Nuts: Have any fruit in combination with any kind of nuts

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@priya_nagwani

Priya Nagwani

8 months

The caveat here is oils which are not refined (like extra virgin olive oil) have a low smoke point and hence not suitable for frying, but very good when used at low heat (sauteing, shallow frying etc.)

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@priya_nagwani

Priya Nagwani

8 months

2. The Manufacturing Process Different types of oil have different manufacturing/extraction processes. Few oils like Soyabean, Canola, Safflower (seed oils) are extracted using solvents like Hexane. Post extraction, heat, steam and pressure is used to desolventize it.

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@priya_nagwani

Priya Nagwani

9 months

If you are open to supplements, Whey Protein is also an excellent source of dairy protein

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@priya_nagwani

Priya Nagwani

8 months

So, if you are having something that only involves sauteing/shallow frying, you can choose an oil with low smoke point. But if it involves deep frying/cooking on high heat, oils with high smoke point are more suitable.

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@priya_nagwani

Priya Nagwani

9 months

Category 4: Soya/Tofu- Made from soybeans, tofu and tempeh are versatile sources of protein that can be used in a variety of dishes. One cup of tofu provides about 10 grams of protein.

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@priya_nagwani

Priya Nagwani

3 months

Investing in your muscle mass is similar to financial planning for retirement. Your muscle mass essentially forms your health retirement fund, making it imperative for long-term health. Read on:

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@priya_nagwani

Priya Nagwani

9 months

a). Protein Requirement Calculation It depends on factors such as age, gender, weight, and level of physical activity. As a general guideline, the recommended daily allowance (RDA) for protein is 0.8 grams of protein per kg of body weight.

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@priya_nagwani

Priya Nagwani

9 months

b). Sources of Protein in Vegetarian Diet The biggest problem in vegetarian sources of protein is that they also tend to be high in carbohydrates.

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@priya_nagwani

Priya Nagwani

9 months

Category 5: Whole Grains- Quinoa, bulgur, and wild rice are all whole grains that are relatively high in protein. For example, one cup of cooked quinoa provides about 8 grams of protein.

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@priya_nagwani

Priya Nagwani

10 months

Quinoa vs. Millets: While quinoa is praised for its protein content, Indian millets like Rajgira are just as protein-rich and offer a variety of essential nutrients (more iron). Plus, they're eco-friendly and locally grown!

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@priya_nagwani

Priya Nagwani

8 months

3. Types of Fats (Fatty Acids) There are mainly 4 types of fats- a) saturated fats b) monounsaturated fatty acids (MUFA) c) polyunsaturated fatty acids (PUFA) d) trans fats

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@priya_nagwani

Priya Nagwani

8 months

In simple words, these are highly processed and refined. The processing and refining results in a lot of unstable molecules which can damage your cell membranes

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@priya_nagwani

Priya Nagwani

10 months

Indian foods have a treasure trove of nutritious options that can easily rival Western superfoods. Let's celebrate the diversity and healthfulness of Indian cuisine!

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@priya_nagwani

Priya Nagwani

2 months

Can’t figure out what to have for breakfast? Have omelette Can’t figure out what to have for lunch? Have egg curry, rice Can’t figure out what to have for snacks? Have boiled eggs Can’t figure out what to have for dinner? Have egg bhurji, roti You can never go wrong with eggs

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@priya_nagwani

Priya Nagwani

9 months

This means as per the RDA, a sedentary adult weighing ~70 kg needs about 56 grams of protein per day. But I recommend at least 1 g protein per kg body weight.

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@priya_nagwani

Priya Nagwani

8 months

Today, most of us try & make healthy food choices. Many times, they aren't really ‘healthy’ But smarter ways by food marketers to convince you that they are healthy Here’s a list of 8 such products, widely perceived as ‘healthy’ Look at the ingredients and decide for yourself!

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@priya_nagwani

Priya Nagwani

10 months

Avocado vs. Coconut: Avocado is known for its healthy fats, but coconut, a staple in Indian cooking, provides similar benefits with its medium-chain triglycerides (MCTs) that support weight management and heart health.

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@priya_nagwani

Priya Nagwani

9 months

However, athletes and active individuals need more protein to support muscle growth and repair, with 1.2 to 2.0 grams of protein per kilogram of body weight. Also, protein requirements vary in case of pregnant/breastfeeding women, infants, children and older adults.

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@priya_nagwani

Priya Nagwani

8 months

Butter & ghee are high in saturated fats, olive oil/mustard oil have a higher concentration of MUFA, while seed oils have high PUFA You need to have a healthy mix of all fatty acids in your diet. As a rule of thumb, limit saturated fats to 15-20% of your oil overall usage.

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@priya_nagwani

Priya Nagwani

7 months

India is the Diabetes Capital of the world! What if we could see the warning signs years in advance? Insulin resistance whispers, often years before glucose levels roar A thread on how measuring fasting insulin can be a game-changer and issues with fasting glucose and HbA1c

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@priya_nagwani

Priya Nagwani

3 months

Weight loss (fat loss) is the easiest and the toughest thing at the same time. Easiest because you just need to be in a calorie deficit, physically active and eat good protein. Toughest because it takes time, consistency and patience, which is rare to find.

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@priya_nagwani

Priya Nagwani

1 month

Paneer vs Tofu What is the difference? Is one better than another? When to have what? A thread to break this down so you can make informed choices

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@priya_nagwani

Priya Nagwani

9 months

So, even though they have protein, but the ratio of: (Calories from Protein)/ (Calories from Carbs+ Calories from Fats) Is much Lower than non-vegetarian sources like eggs/fish/chicken

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@priya_nagwani

Priya Nagwani

6 months

@metashwat But millets are also primarily carbs

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@priya_nagwani

Priya Nagwani

1 month

Omelette, ragi roti and some cucumber for breakfast

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@priya_nagwani

Priya Nagwani

1 year

Does whey protein cause kidney stones? Does it contain steroid? Can it cause heart attacks? Will it damage my liver? If I got a rupee every time I heard a myth about whey protein, I would be a millionaire by now A thread demystifying all Whey Protein myths 👇

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@priya_nagwani

Priya Nagwani

9 months

Combining plant-based protein sources can provide a balanced intake of essential amino acids. For example, eating grains with legumes or nuts and seeds can result in a complete source of protein. Dairy products like paneer, cheese, curd, milk etc. are complete sources.

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Priya Nagwani

10 months

Blueberries vs. Amla: Amla has ~50x more antioxidants than blueberries or blackberries. And of course, are cheap and local :)

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@priya_nagwani

Priya Nagwani

9 months

c). Variety of Proteins for Completing Amino Acid Spectrum What bricks are to the wall, amino acids are to proteins. They form proteins. There are 20 amino acids that our body needs to do its job well.

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@priya_nagwani

Priya Nagwani

7 months

It’s easy to assume that BMI measures your health. However, one can appear to be fit but can actually have dangerous levels of body fat internally What matters is Body Composition What's Body Composition? What's Skinny fat? What's the healthy fat %? How to measure? Read on:

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@priya_nagwani

Priya Nagwani

6 months

If you’re planning to join gym/eat nutritious food/begin meditation from January 1st, my only advice is to begin that today! It gives you a head start, you are already in a flow and chances are you’ll be able to sustain it better.

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@priya_nagwani

Priya Nagwani

9 months

Vegetarian sources of protein are typically not as complete as animal-based protein sources. i.e., they do not have all nine essential amino acids present.

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@priya_nagwani

Priya Nagwani

8 months

Every oil has a mix of saturated, monounsaturated fatty acids (MUFA), Polyunsaturated fatty acids (PUFA) & a little bit of trans fats (in traces). What differs is their ratio.

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@priya_nagwani

Priya Nagwani

6 months

One of the most common misconceptions that has been circulating for decades is that cholesterol from food raises your blood cholesterol levels Let's debunk a long-standing myth and unravel the origins of this misconception

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@priya_nagwani

Priya Nagwani

10 months

Kale vs. Spinach: Kale is famous for its nutrients, is higher in Vitamin C, but spinach is packed with iron, folate, and vitamins. Both are highly nutritious but spinach being local is fresh, cheap and accessible.

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@priya_nagwani

Priya Nagwani

10 months

Almonds vs. Peanuts: Both provide healthy fats, protein, and minerals. Almonds have higher vitamin E, while peanuts have more protein and antioxidants

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@priya_nagwani

Priya Nagwani

9 months

9 of them are essential, which means the body cannot synthesize on its own and need it through the food we eat. Rest 11 non-essential amino acids can be synthesized in the body.

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@priya_nagwani

Priya Nagwani

9 months

So, while incorporating the below categories of protein sources, be mindful of the content of carbs and fats too so that the total calories are not overshot

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@priya_nagwani

Priya Nagwani

9 months

It's important to note that vegetarian sources of protein can still provide the body with all the essential amino acids it needs as long as a variety of protein sources are consumed throughout the day.

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@priya_nagwani

Priya Nagwani

10 months

Chia Seeds vs. Sabja Seeds: India's sabja seeds offer similar benefits as Chia seeds – they're rich in fiber, promote satiety, and are commonly used in refreshing beverages.

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Priya Nagwani

6 months

@BoomMannu Three ply cookware are the best, followed by cast iron, clay and stainless steel

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@priya_nagwani

Priya Nagwani

10 months

Maple Syrup vs. Date Syrup: Both packed with micro nutrients and antioxidants. Date syrup has a lower Glycemic Index, which means sugar spike will be slower as compared to Maple syrup

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@priya_nagwani

Priya Nagwani

4 months

@abhijeetmk Date balls & Makhana mix you can make & store. There’s nothing to cook in peanut chat, sprouts salad & sautéed paneer, you only need to chop veggies. Chia pudding also doesn’t take any effort, just soak chia seeds in curd & add toppings. Itna toh kar sakte hain health ke liye

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@priya_nagwani

Priya Nagwani

6 months

During your workouts, do remember that ‘Form is King’. The same weights that give you strength can also give you acute back pain. Start small but start right. Also, do not get intimidated by others lifting more weights than you. It’s always ‘you yesterday’ vs ‘you today’

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@priya_nagwani

Priya Nagwani

5 months

Myth 1: Whey protein is only for body builders Fact: Whey protein is useful for anyone who is unable to complete their daily protein requirement through natural sources. Daily protein requirement varies from 1-2 gm/kg of bodyweight depending on activities and goals

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@priya_nagwani

Priya Nagwani

6 months

One of my absolute favourites during winters is the traditional Indian Gajar Mooli Achar It’s a fantastic source of prebiotics, probiotics and micronutrients Here's a thread on how it's beneficial for health and a super easy recipe to make it at home:

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Priya Nagwani

4 months

Healthy can be tasty too! My hearty breakfast after a workout: 1. Masala boiled eggs 2. Apple with peanut butter, seeds and some cinnamon 3. Coffee

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Priya Nagwani

10 months

If you eat more, move less, you will gain fat If you eat less, move more, you will lose both fat and muscle If you eat less, move more, eat proteins and also strength train, you will lose only fat and retain/gain muscles

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Priya Nagwani

3 months

Heat waves are coming guys! Stay hydrated Stay hydrated Stay hydrated

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Priya Nagwani

5 months

‘Detox Drinks’ – Do they really work? Or is it just another hoax? Is drinking jeera water/ajwain water/methi dana soaked water helpful? What is detox anyway? Read on:

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Priya Nagwani

3 months

There has been a lot of debate on Ayurveda vs Modern Medicine and with the recent incident of Sadhguru being admitted in Apollo, this has only flared. Here's my take on the subject:

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