Evidence-based food advice for every stage, from trying to conceive through your first year postpartum. Keep the traditions that work and adjust the ones that don't.
Dietary tips for your stage, a free video series and live "Ask Sabahat" Q&As, right in your WhatsApp.
Join freeTell me where you are and what's hard right now. If I can help, I'll recommend one option. If not, I'll point you to who can.
Book a free callOne-to-one coaching with a personal meal plan built around your stage, your nutritional needs and the foods you love. Group circles and workshops are coming soon.
See coaching options →Wherever you are right now
Every stage comes with its own food questions. I answer them with research, not guesswork, drawing on a PhD in Human Nutrition, so you know exactly what your body needs at your stage.
Folate-rich foods, balanced meals and steady energy: get your body ready for pregnancy, with a plan built around the foods you love.
Nausea, cravings and "now you're eating for two". Sort what helps from what doesn't, trimester by trimester.
The first 40 days and beyond: recovery meals, steady energy for night feeds, and getting your body back without crash dieting.
I don't throw out tradition. Most of it comes from love, and some of it is right. The rest just needs an update.
Anda nahi khana.Heard in so many homes
Eggs are one of the easiest foods for pregnancy. They give you protein and choline, which your baby needs for brain development. Just cook them fully, with no runny yolks.
Research: one large egg has about 147 mg of choline, roughly a third of the 450 mg a day recommended in pregnancy. Most pregnant women don't get enough. NIH Office of Dietary Supplements
Now you're eating for two.Heard at every family gathering
Your baby needs better food, not double food. In the first trimester you don't need any extra. Later, it's about one extra snack or small meal a day, like daal with a roti or a bowl of dahi with fruit.
Research: about 350 extra calories a day in the 2nd trimester, about 450 in the 3rd, and none extra in the 1st. Health Canada, Prenatal Nutrition Guidelines
Dahi and fruit are thandi. Avoid them after delivery.Nani, lovingly
Dahi gives you protein and calcium while you recover, and fruit gives fibre, which helps with constipation after birth. Have them at room temperature if that feels better.
Research: in one hospital study, 1 in 3 new mothers avoided dahi and lassi, believing they would slow recovery. No evidence supports this. Postnatal cultural beliefs study, PMC
Want more evidence-based tips like these, free?
Join the free communityTired of boring diets? Get one-to-one coaching, group circles or workshops built around your stage, your nutritional needs and the foods you love.
12 weeks of coaching at any stage: trying to conceive, pregnant or postpartum.
or 3 monthly payments of $109 · CAD
Just want a meal plan? One consult, one plan and a follow-up.
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If after your first Nutrited 12 session you feel it's not right for you, tell me within 48 hours and you'll get a full refund. No awkwardness.
Learn alongside moms at the same stage as you.
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Living in Pakistan? Ask about PKR pricing and local bank transfer on your free call.
No more guessing between Ammi, Google and a five-minute doctor's visit. Join my free WhatsApp community and get simple, evidence-based tips for your stage.
I have a PhD in Human Nutrition from Pakistan, and I've helped hundreds of people change their eating habits, manage their weight and break through plateaus. Now I help moms meet their nutritional needs at every stage, as a nutrition coach working alongside your doctor or midwife.
Yes, online, worldwide: Canada, Pakistan, the UK, the US, the Middle East and more.
English, Urdu or Hindi, whichever you're comfortable in. A mix is fine too.
By video, phone or WhatsApp call, at a time that suits your time zone. Between sessions you can message me on weekdays, and I usually reply within 24 hours.
By card, or Interac e-Transfer in Canada. In Pakistan, by local bank transfer in PKR.
The discovery call is always free. And if after your first Nutrited 12 session you feel it's not right, tell me within 48 hours for a full refund.
For gestational diabetes, PCOS, anemia or other conditions, your doctor or a registered dietitian leads. I can help with general healthy eating once your provider is OK with it.
Join the community for tips and live Q&As, or book a free 20-minute call and tell me what's going on.
