All about Wholegrains

Blog by – Vaishali Khanna– BFY Faculty

Wholegrains are the seed or kernel of plants that store nutrients important in our diet, and have been shown to have positive health benefits.

Whole grains contain all 3 components of the grain kernel:

  • Bran (outer layer) contains fibre, some vitamins, trace elements and phytochemicals
  • Germ (middle layer) contains protein, fats, vitamins, trace minerals, some phytochemicals and antioxidants
  • Endosperm (inner layer) contains carbohydrates, proteins and some vitamins

Why are they important? 

Whole grains are important sources of beneficial nutrients like protein, fibre, carbohydrates, vitamins and minerals. The health benefits associated with eating whole grains were initially attributed to the fibre content.

Research now suggests that it is the complete package vitamins,minerals, phytochemicals and fibre that is responsible for its health benefits. Studies show that regular intake of whole grains can help to protect against a number of diseases such as coronary heart disease, and also appears to lower the risk of certain types of cancer.


What are ‘Wholegrains’ foods? 

Foods must contain 51% by weight of any combination of whole grains to be able to use the term “whole grain”. Rye, wheat, rice, barley, oats and corn (maize) are types of whole grains found in a range of everyday foods, particularly in breads and cereals.  Whole grains may be whole or processed. Even if the grain has been cracked, crushed, ground or extruded, made into flour, bread or cereal, it can still be called “whole grain” as long as it contains the same relative proportions of bran, germ and endosperm before processing.



How to include more whole grains in your daily diet:
When choosing whole grain products, keep in mind that the greater the percentage of whole grains in a food, the greater the health benefits it provides. You can increase your intake of whole grain by these simple measures:

  • Choose whole grain breads instead of white bread.
  • Serve meals with brown rice, whole wheat pasta.
  • Snack on unbuttered popcorn and whole grain crackers.
  • Choose breakfast cereals that contain whole grains like whole wheat breads, muesli, oats, etc.
  • Include corn kernels or corn-on-the-cob with a meal.
  • Choose grain products that are lower in fat, sugar or salt.
  • Add whole grains to your snacks: brown bread / multi-grain bread in sandwiches, multi-grain flour wrap for veggie wraps, toasted oats to salads etc.
  • Read the label on food packages to find out if the first ingredient listed is whole grain.

How to Read Food Labels

Blog By – Vaishali Khanna – BFY Faculty

We always want the best for us and our family. When your child insists on having a particular snack, you want to ensure that it is healthy for him. You simply need to pick the product, turn it around and read the food label. Food labels are usually ignored, but then Food Safety and Standards Authority of India put that up mandatory for a reason.

Reading Food Labels: Nutrition Facts

  1. Serving size: The food label begins with the mention of serving size. Serving size denotes the quantity of one normal portion consumed by a person. The total weight of the pack should not be considered as the normal serving size.
    For instance, the total weight of a chips packet is 100 gm and the serving size is 25 gm, then it denotes only handful of chips as one serving. If you consume more than this, then you are eating more calories.
  2. Number of servings:This figure indicates how many servings the entire pack can cater to. For instance, if the serving size of a cereal pack is 150 gm, then a 450 gm pack can serve three servings.




  1. Calories per serving:The nutrients are mostly specified on the ideal adult intake of calories, i.e. approx. 1800 calories. Calories per serving indicate the amount of calories you will obtain from one serving. For instance 150 calories from one serving of 200 gm, then 300 calories from the entire pack of 400 gm.
  2. Calories from fat:This specifies how many calories from the product intake come from the fat. For instance, Calories from fat (one serving of 150 gm) = 20, then consuming the entire pack (300 gm) will denote intake of 40 calories from fat.

Reading Food Labels For Fat

  • Total fats:This figure denotes the total amount of fats present in the product. It may be specified for the total net weight of the pack or per serving.
  • Saturated fats:They increase the level of cholesterol in blood. Products containing palm oil, coconut oil contain high amounts of saturated fats. Various dairy products, butter, cheese, meat, chicken etc. are sources of saturated fats.
  • Trans fats:Also known as partially hydrogenated oil or hydrogenated oil. In plain words, this functions as a cheap alternative to butter. A very common form of fat that increases bad cholesterol. These are mostly added to increase the durability of the product.

Often found in breads, snacks ,baked food and dairy products.

  • Unsaturated fats:These fats are good for the body as they lower cholesterol and reduce the risk of developing coronary heart diseases. Look for products which are low in saturated fats and trans fat.
  • Polyunsaturated fatty acids:They are required for the body for proper functioning such as tissue building, blood clotting and fighting inflammation. If you spot Omega-3 and Omega-6, this indicates polyunsaturated fatty acids. Other sources include un-hydrogenated soy bean oil, canola oil, flax seeds and walnuts
  • Monounsaturated fatty acids:Another type of fat which is good for the body, but only in the sense that these should be preferred over saturated fats and trans fat. Most nuts contain these. You may want to consider products made in olive oil or groundnut oil as a source of monounsaturated fats


Reading Labels For Cholesterol and Sodium

  1. Cholesterol:It clogs arteries and increases the risk of heart attack. Many products are now available with 0 mg cholesterol. However keep an eye on trans fat and sugar
  2. Sodium:Depending on the age, the amount of salt intake should be reduced. Too much salt increases the risk of developing high blood pressure, kidney disease and bloating. Packaged food contain very high content of sodium.


Reading Labels For Carbohydrates and Sugar

  • Carbohydrates:Carbohydrates are an instant source of energy for the body. They can instantly spike the level of blood sugar. So if you have any medical condition such as diabetes or sedentary lifestyle, you may want to take these in moderate amounts only
  • Sugar:Sugar also provides energy to the body. The American Heart Association has recommended a daily limit of sugar to be no more than 6 teaspoons (approx. 18 gm), i.e. approx. 100 calories.


How to Build Trust with Nutrition Counseling Clients

Blog by: Suryakant Tripathi

Attracting clients is vital for any nutrition counseling business, but it’s retention that’s the true mark of success. As you build trust with clients, not only do they become long-term professional relationships, but they are also much more likely to refer friends and family. In turn, building trust among those referrals keeps your appointment schedule filling up.

Establishing trust is an ongoing process, as you help clients meet their goals and get results. Here are some ways to amp up your trust-building efforts:

Have a Professional Website

You don’t need to sink a huge chunk of savings into a website, but you do need to create one—or hire a designer to do it—that reflects your professionalism, and that requires some investment. Do some research and look at other counseling sites to see what feels like a good fit for you in terms of design and content.

Make sure that you focus on excellent design and usability. Think about what a client would want to know coming to your site and make it easy to find that information. That usually includes your bio—emphasizing your education and credentials—a description of services, cost and other fees, and contact information.

Know more about us at

Share Your Story

Spend time on the “About” page of your website and in your marketing materials, including social media. Include a link to where you got your certification in case potential clients want to see what you studied, and always have a photo of yourself.

Tell your story—maybe you became a nutrition consultant because you lost 100 pounds through healthy eating, or faced a chronic illness that you addressed through major dietary changes. Your story will help prospects to connect with you on a personal level, especially if your story is similar to theirs in terms of a starting point.

Develop Bulletproof Processes

Although counseling sessions will be where you establish the most trust through one-on-one conversations, don’t forget that how you present yourself in more minor ways can make a big difference in how you’re perceived.

For example, put good processes in place for client intake, scheduling, invoicing, and feedback. Always be on time and reply promptly to emails or calls. Be available for questions within the scope of your contracted services. In any industry, customer service is a make-or-break strategy, and if you’re disorganized or sluggish about responding, you could easily lose the trust you’ve worked so hard to build.

Focus on Achievable Goals

It’s likely that each client will have several aims for nutrition counseling, but one larger goal, such as gaining more energy, getting better sleep, losing weight, or addressing chronic disease symptoms.

While acknowledging that bigger outcome, set smaller goals that are achievable and realistic. For example, maybe a client wants to build up to 9 servings of vegetables per day. Having her go from zero to 9 is likely daunting, but setting a goal of one or two additional servings per week—or even just one more serving for the next couple of days—feels more manageable. As the client meets goals and sets new ones, it creates trust in the process, and especially, in you as a nutrition counselor.

Obtain a Certification

A certification from an accredited organization gives you the extensive knowledge you need to excel in the field and also assures your clients that you’ve received proper training. It provides assurance to clients that you have the type of specialized education that’s needed to be able to deliver meaningful insights and action plans for them.

Another advantage to certification is that you can get your education much faster and more affordable than you’d find with a 4-year college degree. Plus, in a certification program, you’ll be learning only about your new field, rather than studying the kind of non-relevant “foundation” courses that many colleges require.

Know more about us at 

BFY provides training for Personal Trainers and courses in Sports nutrition and Diet in cities like Mumbai, Delhi, Kolkata, Ahmedabad, Hyderabad, Chennai, Bangalore, Pune, Dehradun, Jaipur, Lucknow, Gurgaon.

BFY also provides Placements Services in India.