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Dear Sailaja, Thank You for the Question.

Adolescence or teen age is a critical period of our lives in which our body undergoes rapid changes, growth, and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes, and strong bones.

 An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

 Reference ideal body weight and height for 18-year-old female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

According to your mentioned weight, you seem to be outside the reference range.

Please note that it is recommended for the target weight to be within the reference range.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption, or other underlying health condition.

 In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein, and regular meals. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes to show results.

 A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying, and help in maintain lean body or muscle mass. Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

Here are a few general Dietary guidelines to be considered for weight gain

• Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
• Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
• Maintain a positive energy balance where the calorie intake should be more than 0-the energy expenditure.
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense foods include Whole wheat, Multigrain, millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Do not skip meals. Eat small frequent meals.
• Three major meals a day with healthy nutritious snacks in between is preferred.
• Include good amount of fiber in your daily balanced, some of the good sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
• Try to increase the serving size and portion size gradually and systematically
• Include healthy fats from nuts and seeds.
• Drink at least 8 glasses of water per day to maintain hydration
• Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
• Try to follow a good sleep regimen in terms of both quantity and quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

Dear Josmaidi, Thank You for the Question.

Consuming the right quantity and quality of protein is important for weight gain, it is necessary to include good biological value protein as a part of your daily balanced diet which helps in maintaining your lean muscle mass increase your muscle weight and overall weight.

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.

 WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

 Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 – Overweight

Above 27.5 – Obese

 As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

 Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition which may require medical assistance.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

Here are few guidelines that can be considered for weight gain

 

• Having a Healthy Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning. Include energy dense foods, keeping in mind the daily needs.
• Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Do not skip meals. Eat small frequent meals.
• Three major meals a day with healthy nutritious snacks in between is preferred.
• Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
• Try to increase the serving size and portion size gradually and systematically
• Include healthy fats from nuts and seeds.
• Drink at least 8 glasses of water per day to maintain hydration
• Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
• Try to follow a good sleep regimen in terms of both quantity and quality.
  
   

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

 Hope we have answered your query.

Wishing you a great day ahead

Dear Bivash Parui, Thank you for the question

If you are not facing this issue regularly and have experienced only one episode recently it may be due to food poisoning which is caused by eating something that has been contaminated with germs. This can happen if food was not stored, cooked or reheated properly. It also occurs in instances where the food was handled by infected person or food eaten beyond its ‘use by’ date.

The Symptoms of food poisoning include nausea, stomach cramps, vomiting, high temperature etc. For confirmation of the diagnosis of food poisoning or any other potential food infection please contact a health care professional.

One of the key things to take care of is the intake of fluids. Drink at least 8 glasses of water along with fruit juices to prevent dehydration.

Indigestion towards certain foods (such as spicy foods as mentioned by you), malabsorption, vomiting, diarrhoea, gastritis inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition or due to food poisoning as mentioned by you,  which requires medical attention.

Certain food intolerances can cause bloating and stomach pain after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc.

We recommend you to consult a specialized health professional such as a gastroenterologist for further diagnosis and management.

 Here are a few dietary tips to help manage gastritis

• Eat all your meals on regular intervals. Include small snacks in between throughout the day
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods, spices, acidic foods and carbonated beverages etc., from your daily diet
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
• Practice regular physical activity and stress management

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Include a minimum  4 of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum of 60 minutes for at least 5 days a week.
• Try to follow a good sleep regimen in terms of both quantity and quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

Wishing you a great day ahead

Dear K.Gaman, Thank you for the question

Growth and development are natural phenomena that occur throughout the human life cycle. The rate at which an individual grows and develops and attains certain milestones differs from person to person.

Physical growth and development of an individual across stages involves various factors like Genetics, Gender, Nutrition & Physical activity.

Ages 1-6 years witness gradual and continuous growth and development. During this period, it is important to take care of all nutritional needs and give children a nutritionally adequate & well-balanced diet, to ensure that growth and development is achieved optimally and prevent risks of malnutrition. 

Reference ideal body weight and height for 5-year-old male can be considered as 16.2-20.2kg and 104.8-118.2 cm respectively

The RDA for protein requirement is 16.0g/d and energy is 1360 kcal/day for children 4-6 years of age

Immune system, a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. factors that can depress the immune system are Environmental toxins (smoke and other particles contributing to air pollution, excessive alcohol), Obesity, Poor diet, Chronic mental stress, Lack of sleep and rest.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Here are few tips to help boosting the immunity

• A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity.
• Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
• Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E play a vital role and help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.
• Include protein in your diet as it helps support the immune system. Some of the sources include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.

Here are a few dietary guidelines for children to be considered

• The diet should include a variety of foods and ensure inclusion of all food groups. As teaching the child to eat everything on his plate will help him enjoy optimal health.
• Make the plate colorful by including variety of fruits and vegetables
• Food should be slightly seasoned so that they taste better and the child takes it well.
• Child should never be forced to eat more than he can take.
• Food preference of the child should be taken into consideration by emphasizing on the child's likes and dislikes
• Foods like tea and coffee should be avoided as they may overstimulate the childs body system.
• Small foods that have risks of choking should be avoided.
• Ensure sufficient consumption of milk and milk products
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Try to increase the serving size and portion size gradually and systematically
• Include healthy fats from nuts and seeds.
• Encourage involvement in food preparation for easy acceptance of new foods
• Encourage physical activity for optimal growth

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

Dear Purvi Singh, Thank you for the question

It is good to follow a particular diet routine for a healthy lifestyle, however if you are looking for something in specific, such as weight loss, weight gain etc kindly provide us with your current weight and height so that we can suggest relevant guidelines. 

Look forward to hear from you

Wishing you a great day ahead