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    Nutryst by Shruti Kainya, Sports & Wellness Nutritionist

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    Shruti Kainya is a Sports & a Wellness Nutritionist from Mumbai. She founded Nutryst in 2018 to help people reach their health and fitness objectives after pursuing formal education in the industry.

    Since then, she has successfully worked with over 150 clients from all over the world, ranging from children to adults, fitness enthusiasts to professional athletes, weight loss to sport performance enhancement seekers, homemakers to corporate executives and people seeking relief from clinical symptoms to those seeking a healthier lifestyle.

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    She is the Sports Nutritionist for WAKO India National Kickboxing Association & is also working closely with the Don Bosco International School for uplifting their sports program with her customized nutrition guidance.

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    So, whether you want to reduce weight, improve your game performance, raise your immunity, or simply eat healthier, she’ll make sure you get there the right way. So, with that in mind, she’s volunteered to assist us by clarifying some of the most commonly asked questions regarding food, health, wellness & fitness.

    1. Why is it vital for people to consume dietary fiber on a regular basis?

    Dietary fiber, often known as roughage, is a form of carbohydrate generated from plant food pieces that human bodies cannot simply digest or absorb.

    There are two kinds of fiber:
    • Soluble fiber, which dissolves in water to form a gel-like substance that not only benefits digestion but also helps to lower bad cholesterol (LDL) and manage blood sugar levels (diabetes friendly)
    • Insoluble fiber does not dissolve in water, but it helps speed up the flow of food through the digestive tract, preventing constipation and other abnormalities.
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    Fiber is an essential low-calorie food, and its inclusion in our daily diet is critical due to its function in healthy weight loss, regulating blood cholesterol and sugar levels and preventing gastrointestinal disorders as well as some types of cancer.

    2. How would you help a client loose weight by following a healthy diet? What is your most popular bit of wisdom to them?

    So, with every customer, I start with a one-on-one profiling session to learn their current lifestyle, eating habits, dietary preferences and dislikes, and essential wellness metrics like sleep, digestion, stress, and so on.

    Following that, I educate them on how a tailored nutrition plan may help them not only improve their overall health, but also ensure that their goals are attained and maintained for as long as possible.

    I always urge my clients not to try any Crash or FAD diets for quick results, but rather to understand their unique body types and needs so they can make intelligent and informed decisions.

    The most popular piece of advice is to avoid making drastic changes to their diet all at once, but to gradually make modest changes in their meal patterns so that the process becomes easy, fun, and sustainable in the long run!

    3. What are the benefits of antioxidants to your body?

    When there is an imbalance or excess of free radicals in comparison to the antioxidants required to battle them, our body is subjected to oxidative stress. Long-term oxidative stress contributes to the development of chronic inflammatory diseases such as cancer, diabetes, and heart disease.

    Antioxidants, whether endogenous (made in our body) or exogenous (obtained from diet or supplements), are free-radical scavengers that can delay or prevent cell damage while also improving our complete health.

    My advice is to include natural plant sources of antioxidants in your daily diet, such as citrus fruits, leafy green vegetables, tomatoes, papaya, watermelon, berries, almonds, sunflower seeds, green tea etc.

    4. What should a balanced adult diet consist of on a daily basis?

    A balanced diet simply entails harmonizing the intake of various food groups throughout the day. Doesn’t it appear to be simple? In truth, it’s a little more difficult!

    “No single food, nor a variety of foods, can make us healthy.”

    All adults, like children, should focus on a “Colourful Rainbow Plate” to avoid common nutritional deficits. For example, red and orange foods are high in vitamin A, C, and antioxidants, but green veggies are high in vitamin K, iron, potassium, and phytonutrients!

    A correct macronutrient ratio is another element to consider – Carbohydrates should be acquired from whole grain sources such as whole wheat, ragi, jowar, millets, starchy vegetables & fruits.

    Protein should be consumed in all major meals, depending on body weight and activity intensity. The best sources are lean meat, low-fat milk and milk products, eggs, dals, pulses, and soy substitutes.

    Healthy fats must be ingested on a daily basis to ensure that the fat-soluble vitamins A, D, E, and K are properly absorbed and that the body receives an adequate supply of Omega 3-fatty acids. Cold pressed oils, nuts, seeds, and avocado are all high in vitamin E.

    As a result, an ideal meal plate comprises a good balance of all macronutrients as well as a variety of colored vegetables  in a proportion that is individualized based on a person’s health objectives and nutritional needs.

    5. Is it advisable to avoid fat when attempting to reduce weight?

    “Fat is not your enemy and eating fat does not necessarily make you fat”

    Let us first look at how fat fulfills vital functions in our bodies that NO other macronutrient can. They are our primary source of energy, which is important during a fast or endurance exercise. They are a structural component of the majority of our bodies’ important organs, a shock absorbent, a carrier of fat-soluble vitamins, and an excellent insulator to keep us warm.

    Did you know that our brain has a high concentration of fatty acids (60%) as does the retina layer of our eyes? Unnecessary fat removal in the name of diet (FAD!!) or weight loss is a crime against our bodies and its necessary growth. All we have to do is choose the right kinds and quantities so that they are nutritionally useful in our daily diet.

    Avocados, unprocessed plant oils, nuts, seeds, and oily fish are all high in unsaturated fatty acids. Now, omega 3 fatty acids are essential fats, which means they cannot be produced by our bodies and must be received through diet. Consuming salmon, tuna, walnuts, flaxseeds, soybeans, and other anti-inflammatory foods will keep our heart, brain, and immune systems in great operating condition.

    Saturated fats from animals, such as cream, cheese, beef, pork, full fat dairy, packaged and processed meals, can boost our bad cholesterol (LDL) and disturb our cardiac health markers if consumed in excess. So the issue is not with fats, but with our fat choices and the amount we consume, because once that is resolved, fats will be our best buddies for life!

    6- What is the most crucial nutritional advice you can provide?

    Do not neglect your food or eat your food in neglect!

    Since we live such a stressful lifestyle and are constantly on the go, we forget that food is supposed to feed our bodies and make us happy. It should not be feared, worshiped, or mistreated.

    Believe me when I say that our body is our true soulmate, so learn how to nourish it with the nutrition it requires!

    7- What is a good weight loss range/speed for an individual?

    Weight reduction speed is very subjective and is mostly determined by an individual’s body type, eating format, exercise intensity and most importantly, the discipline maintained throughout and after the process.

    A weight loss of 2-4kgs in a month is considered healthy in an ideal scenario, where the emphasis should be on decreasing fat while maintaining a good amount of muscle mass, so it does not impact one’s metabolism, energy level, hair, skin, immunological, and digestive function.

    8- What inspired you to become a dietitian and launch Nutryst?

    “If you’re driven by passion, let reason hold the reins.”

    Pursuing a career in “Wellness & Sports Nutrition” felt like a natural transition for someone who has always been passionate about food and fitness. I’ve always been intrigued by what goes wrong with our eating habits and what keeps us from achieving our ideal level of health and wellness.

    Driven by this passion, I pursued formal nutrition education at the national and international level and I started Nutryst with a simple objective of successfully educating and improving each individual’s lifestyle through a sustainable, cost-effective, and personalized transformation from inside.

    We follow the philosophy of providing simplified and customized advice in nutrition, fitness, injury prevention, and sports performance programmes that meet the highest scientific competency and know-how criteria.

    At Nutryst, we seek to mentor and push you to make sense of healthy food, to understand all of its hidden functions and how it influences the way you look, feel, and perform, so that one day you may say YES to healthy food without thinking twice!!

    My journey, like any other entrepreneur’s, has been arduous, from boosting nutrition awareness to adjusting to the online culture (thanks to Covid-19); from personalizing regimens across cultures/religions/countries to being a constant part of my every clients’ health journey.

    However, working consistently with each client across their various food requirements and watching them achieve their greatest health and fitness potential has been one of the most satisfying experiences as a Nutritionist. As a result, I aspire to help more & more people in the future so that nutrition is never a barrier to their physical and emotional well-being.

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