Saturday, December 19, 2009

Sports Nutrition

Are you:

* Searching for a competitive edge in sports performance?

* Tired of poor energy levels?

* Too busy to find the time to eat right?

* A vegetarian and require high protein?

* Confused about supplements?

Let N-lite teach you how to:

IMPROVE performance

Reach your full POTENTIAL

Improve ENERGY

OPTIMIZE your workouts

Sports nutrition – smart performance

Sportsmen and women are becoming more and more interested in how their diet affects sports performance. Nutrition requirements of sports person are different than that of normal people. As an athlete, you face the challenge of keeping pace with the nutritional demands of your sport, while also consuming the nutrients to keep you fit throughout the day. It is now recognized that the right diet, combined with proper training and coaching, can significantly improve sports performance.

So what should you eat to stay healthy while you're in training?

N-lite aims at:

§ Improving your performance by improving body composition, which increases speed, quickness, mobility, and strength.

§ It will help the speed of recovery, which will in turn create more capacity for practicing and competition.

§ Increasing your concentration at workouts, which will definitely help your performance.

§ A strategic diet will also increase immunity, allowing you to stay healthy and be able to continue and intensify practice and training.

Education and counseling can be provided about a range of issues including:

§ fatigue and recovery

§ hydration

§ pre-competition nutrition and hydration

§ use of supplements and/or sports drinks

§ Reaching or maintaining a weight appropriate to your event/sport which is also realistic and optimal for general health and well-being.

Fitness and nutrition go hand-in-hand, so make sure you have your sports nutrition facts right. NLITE offers practical applications in sports nutrition that can help athletes and sports enthusiasts achieve their performance goals.


What services can a sports dietician provide?

Dietary analysis

§ Nutrient adequacy; such as Carbohydrate, Fat, Protein, Micronutrient levels; Ca, Fe, Zn, Vit C etc. and Antioxidant density

§ Pre- and post-training eating patterns

§ Timing of carbs/protein intake related to training stage

§ Food variety checks

§ Lookout for and deal with medical issues such as diabetes, anemia, eating disorders, food allergies.

Weight management

§ Psychology of eating

§ Bulking up

§ Nutrition planning to meet requirements of weights training program

§ Supplements

Meal planning

§ Recipe ideas

§ Dietary periodization

Competition eating

§ Preparation, such as Carbohydrate loading and Hydration

§ Single day vs multi day events

§ Eating on the road, e.g. Local, Interstate and Overseas travel

Hydration issues

§ Daily fluid needs for body size

§ Training hydration strategies

§ Fluid types and effect on hydration status - Water, sports drinks, coffee, tea, energy drinks, juice, milk


§ Weight and height (BMI)

§ Waist Hip Ratio (WHR)

§ Skinfold testing

In the modern world of sport, performing at your best requires commitment at many levels. It is no longer enough to rely on natural talents, hard training, superior equipment or a will to win-in fact, among the top competitors in any sport these factors are equalized. Whether the stakes are fame and millions of dollars, or the satisfaction of achieving a sporting goal, there are clear rewards for eating well.

For queries/appointments contact

Anchal Gupta


Diet for underprivileged

Undernutrition is the underlying cause for about 50% of the 2.1 million under-5 deaths in India each year. Preventing undernutrition has emerged as one of the most critical challenges to India’s development planners in recent times. Despite substantial improvement in health and wellbeing since the country’s independence in 1947, undernutrition remains a silent emergency in India, where almost half of all children under the age of 3 are underweight, 30% of newborns born with low birth weight and 52% of women and 74% of children are anaemic.

Epidemiological surveys have shown that underprivileged individuals are more exposed than others to the risks of nutritional deficiency, obesity, cardiovascular diseases and cancer. This can partly be explained by the fact that it is difficult to eat healthily on a low budget.

Undernutrition in India has many causes:-

· Lack of awareness and knowledge being the biggest one. These people are not aware of the ways to get the best nutrition out of their budget. They consume calories and fat rich foods which has no other nutrients thus leading to nutritional deficiencies.

· Lack of availability and facility of the right foods to the lower backward areas.

· Economic crises

Though our metropolitan cities are full of luxurious lifestyle with big cars running on the roads, still there is a big portion of the city occupied by slums. The lack of knowledge of right nutrition, no sanitation and unhygienic living conditions make them vulnerable to the thousands of infections, epidemics and famines.

Several organisations, NGO’s and social workers are working and trying to help them get good nutrition.

N-lite is a platform for those organisations and NGO’s which will help them with complete nutritional consultation support. Our well qualified dieticians and wellness consultants will assist you in your motive of reducing undernutrition from our country. We will together try to fulfil the nutritional needs of low income section of India so as to save them from falling into malnourishment, nutritional deficiencies and other nutrition related chronic diseases. We deal with the prevention as well as management of nutrition and health problems. Also we will give you low cost nutritious recipes.

So, let’s work together to make our country healthier.

For queries/appointments contact

Anchal Gupta


Personal/Family care

Personal/Family wellness

The stress of modern life is a major obstacle in the quest for wellness. Our bodies often lack the vital nutrients we need to protect us from disease.

Food is the cornerstone which, in our modern lifestyle, has been rejected by the builder. The speed, at which we live and work, pushes us into a fast eating culture, where quality of food becomes secondary.
Every member of the family has specific nutritional needs which, due to fast and speedy lifestyle get neglected since it becomes difficult to take care of the needs of each individual in the family i.e. from a young child to elderly. Moreover, modern supermarkets stocked with instant meals, hundred options available in markets for each food item, likes and dislikes of each member and increasing social eating makes it even more difficult.

Also, food is the focus of some of the most important moments of our lives and eating is one of life’s greatest pleasures. And if this eating can become healthy, then it would be the greatest boon for one and his family. It's a challenge to provide an entire family with balanced, nutritional meals that meet individual needs and tastes. People are, on an average, not aware or one can say largely ignorant about healthy and unhealthy foods, quantities to be taken and which food items to be encouraged and which to restrict. All this mainly depends on an individual's state in terms of his/her body structure, metabolism, life styles, ailments / diseases...

N-LITE is a unique wellness platform which will fulfil the nutritional needs of all your family members under one roof. Our aim is to empower you to take charge of your own health by making simple and realistic changes to your current daily diets and guiding you through the often confusing mountain of information out there about what to eat.

Dieticians with firsthand knowledge on nutrition, backed with strong work ethics, good judgment and an understanding of human nature, assures you the best possible talent and resources to help you meet your needs.

N-LITE covers everything from tips to tempt fussy eaters through to recipes designed for the whole family. We take care from the fast food likings of a child to the blend food needs of the elderly at your home.

We will help to provide your entire family with balanced, nutritional meals that meets individual needs and tastes.

N-LITE will make you feel uplifted, reclaim physical empowerment, and feel loved and loving. Also, you will see-

ü Improved energy, vitality and longevity.

ü Long lasting changes in your attitude towards life.

ü Healthy eating in restaurants and corporate socialising.

ü Healthy and convenient shopping list.

ü Provides you with complete awareness of your health, nutrition and wellbeing.

And many more.........

We are specialized at providing the optimal nutrition according to the needs of the individuals of all age groups, like:

ü We will help your child to grow smart and intelligent with good sports performance. We will make sure that he gets all his basic nutritional requirements to ensure good physical growth and a perfect body image.

ü We will give your husband protection against obesity, high cholesterol, hypertension, heart problems etc. Also, we will help you manage his diet while he is travelling and also keep his energy levels high after getting back tired from work.

ü We will help you increase your own strength and endurance so you can manage so many responsibilities in a good way. We will help you while you have to eat out in kitty parties or social gatherings, and will also ensure your protection against vitamin deficiencies like anaemia, osteoporosis etc.

ü Last but not the least is your elders at home. Right nutrition for them is very important so as to cope up with old age.

Give yourself and your family the precious gift of knowledge about good nutrition and safeguard yourselves against disease and illness, thus taking yourself and your family towards a healthier well being.

For queries/appointments contact

Anchal Gupta


Corporate Wellness

Corporate Wellness

“Nothing succeeds like success”. All the successful people today from Barack Obama to Anil Ambani are very particular about their health and fitness. The top boss must therefore, demonstrate that he is in perfect control of his own domain, not only in deeds and words, but also in his own flesh.

An increasing number of executives in the Indian corporate world are ending up as victims of lifestyle diseases. Obesity, lack of physical activity, mental stress and tension, alcohol and smoking are the major reasons, which manifest as hypertension, diabetes, heart attacks and cancer. Today’s working environment is such that individuals feel short changed for time and believe they are unable to work out and stay healthy as a result. Bosses as well as the employees at corporate work round the clock, get fewer breaks, are time starved and can’t seem to switch off. And since employers relate efficiency directly with health and overall wellness of their staff, Good Nutrition becomes their necessity and topmost priority.

There is documented relationship between healthy employees and worker productivity. Employers who invest in worksite health promotion programs can see a return of $3-$6 for every dollar invested over a 2-5 year period. Source: American Journal of Preventive Medicine, December 2005.

Therefore, individual employee’s health will be subsequently seen in the organisation as a whole. We have listed below some of the benefits:

ü Reducing absenteeism and time lost

ü Reduced medical care claims as employee health advances

ü Enhancing on-the-job performance and decision making

ü Improving worker morale, resulting in lower turnover

ü Attracting superior quality employees

Therefore, here N-lite comes for the rescue. N-LITE is a unique corporate wellness platform that is innovative, credible, and can be customized to meet each individual’s special needs.

Health experts with first-hand knowledge on nutrition, fitness and managerial skills form the backbone of N-LITE.

Nutritionists backed with strong work ethics, good judgment and an understanding of human nature, assuring you the best possible talent and resources to help you meet your goals.

N–LITE is education on the resources essential for physical and mental wellbeing. It is about how to plan and execute a fitness routine, select the right kind of food, improve self-confidence and thereby improve efficiency and most importantly, manage stress, and work anxiety.

N-lite stands out unique in its specialization to cater each and every type of corporate and work profiles differently. Your specific requirement will be our priority while serving you. So, we have the solution for all:

Desk Lovers- If your work demands you to be on desk for long hours, feeling healthy and fit becomes the top priority. So, we get you the way out of staying healthy and in shape while sitting at your desk for hours and hours.

Frequent travellers- Many of you have the jobs which make you travel 15-20 days of the month and when you out of your home, then it becomes difficult to manage your diet. Hence, we will accompany you to look after your diet and fitness while you are travelling.

BPO/Night shift workers- Munching wrong food, drinking large amounts of tea/coffee and smoking is the trend with night shift workers, which can harm them in the long run. So, n-lite comes out with healthier options best ways to stay fit and feel good.

Physical workers- If too much of physical and mental labour makes you feel lethargic and tired at the end of the day, appropriate diet is very important to keep your energy levels and vitality always high. We will help you avoid any medical problems due to this and keep you fit even when you are working hard at your work.

Retail/Hospitality workers- Service industry demands its employees to be on toes all the time and so taking care of oneself becomes difficult while attending the clients. So, we will take care of your nutrition so you can feel fit and energetic.

So, taking time out to pause and plan out a healthy daily schedule can certainly add years to one’s life!

For queries/appointments contact

Anchal Gupta


the N-lite story .....

For many years, as Dietitians and nutritionists, we watched companies struggle to improve their employee’s performance due to health problems. We saw the need for simple, useful tools and tips to help companies become healthy and successful. Taking the best from nutritional science and food research, we put together our ideas of the skills and patterns that consistently show up in great companies. Our goal was to create a program that could be understood by companies of various sizes, domains and status and turn them to be an N-lite’d Company.

For queries/appointments contact

Anchal Gupta