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Get Experts at Happy Tummy to answer your queries regarding Nutrition and other food-related topics.

In our continued efforts to stand for your happy tummy, top experts at Aashirvaad Atta with Multigrains will answer any question that's on your mind around digestion, health and everything in between.

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Digestive issues

Yasmin Khatoon

1 year ago

How can I reduce my belly fat and breast fat ??

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Yasmin Khatoon, Thank you for the question

A sustainable and healthy weight loss regimen, s
Dear Yasmin Khatoon, Thank you for the question

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction.
Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.
Count Your Daily Calories
• It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
• This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
• The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
• These apps will also help you to track your hydration & sleep patterns which also impact your weight.
• Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
• 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
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 – Obese

General Dietary Guidelines

- for weight loss that can be considered:
- Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
- Do not skip your meals. Have small quantity of meals at regular intervals.
- Choose healthy snacking options in between your meals.
- Monitor your portion size.
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, nuts & seeds etc., are a good source of fiber.
- Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
- Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
- Carbonated and alcoholic beverages to be limited or preferably avoided.
- Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
-
- Have your last meal at least 2-3 hours before Bed time.
- Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:
Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment.
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.
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You need to be above 18 years to add a question or a comment.

Krishna Singh S Sisodia

1 year ago

How do I gain my weight

Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Krishna Singh S Sisodia, Thank you for the question

WHO has given different BMI (Body mass i
Dear Krishna Singh S Sisodia, Thank you for the question

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
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 - Obese

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

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. 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.

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. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
Here are few guidelines that can be considered
- 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.
- 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
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You need to be above 18 years to add a question or a comment.

Ankita

1 year ago

My agr is 59 yrs, I often feel bloating, less hunger, burp , acidity. heaviness and pain in whole body. What can be the reason of these issues?

Digestive issues Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Ankita, Thank you for the question

Feeling heavy in the chest region after food consumption
Dear Ankita, Thank you for the question

Feeling heavy in the chest region after food consumption can be a sign of Acidity, heart burn or Gastritis, the causes of such gastrointestinal digestive issues can be indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which may require medical attention. Some of the Gastric issues can be a symptom of GERD (Gastro oesophageal reflux disease).
Gastro esophageal reflux disease (GERD) is a chronic symptom of mucosal damage. It is caused due to the entry of stomach acid into the esophagus. The most-common symptoms of GERD include Heartburn, Difficulty in swallowing and a sour taste in the mouth or back of the throat due to fluids and undigested foods rising back in to the mouth.
Here are a few tips to manage GERD and/or Acidity
It is important to modify your dietary patterns to manage the symptoms of GERD.
• Weight management is necessary in people for whom the underlying cause of GERD may have been obesity.
• Eat small frequent meals and avoid eating meals within 2-3 hours of bedtime.
• Prevent laying down immediately after eating
• Avoid drinking fluids in between the meals.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Some of the foods should be restricted or avoided, these include caffeine, raw onion, citric juices and spicy foods etc.
• Consume low fat dairy in substitute of full fat options to prevent or manage GERD symptoms.
• Try to limit the foods like caffeine, spices, raw onions etc.

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.
For further diagnosis and assistance kindly contact your specialized health care professional.
Some of the guidelines to be considered general digestive health are as follows:
- Eat a well-balanced diet including minimum 5 serving 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, soybean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- Practice portion guidance.
- Include foods such as whole grains, multigrains, millets, nuts, vegetables and fruits in your daily balanced diet as they are rich sources of fiber.
- Limit intake of fiber and dairy in case of loose stools/diarrhoea
- Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
- Drink at least 8 glasses of water per day
- Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
- Try to follow a good sleep regimen in terms of both quantity and quality.


Body pain, Weakness, fatigue or lethargy can be due to insufficient or inadequate dietary intake, dehydration, nutritional deficiency such as iron or calcium deficiency, or can be a symptom of any underlying health condition. We recommend you to kindly contact your health care professional for further diagnosis, assistance and management

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
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You need to be above 18 years to add a question or a comment.

Shaik affan

1 year ago

Whatever I say, I don't get the right weight, whatever I say, my body weight is not there, I want to gain weight, what should I do? I have joined gym after 5 months but my body is not gaining

Nutrition Digestive issues Food Physical activity
0

Happy Tummy Expert

1 year ago

Dear Shaik affan, Thank you for the question

Reference ideal body weight for 17-year-old male can
Dear Shaik affan, Thank you for the question

Reference ideal body weight for 17-year-old male can be considered as 56.5 kg with 170 cm height.

A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
Here are few guidelines that can be considered
- 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, 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.
- 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.
Gaining muscle mass requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance.
Here are few guidelines that can be considered for nutrition management during workouts

Pre-workout –the role of nutrition is fueling
• Carbohydrates are the preferential fuel for general exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
• Low fat and moderate protein should be consumed to reduce gastric disturbances
• Good Pre-workout food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
• Always start your workouts well hydrated.
During Workout- The role of nutrition is performance
• For shorter period of exercise carbohydrate intake is not necessary
• For longer periods consuming carbohydrate rich snacks like energy bars, sports drinks can prevent fatigue and delay hunger.
• During exercise water should be consumed every 15-20minutes to avoid early fatigue.
Post- workout – the role of nutrition is recovery
• Consuming protein is necessary to help gain recovery and prevent muscle loss
• Carbohydrates should be recovered to restore glycogen
• Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean meat etc
• Rehydration with water or electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body
It is very important to be well hydrated when beginning your workout.
Do contact your fitness expert do discuss your protein needs as per your exercise routine. It is recommended to practice regular workouts and exercise under professional guidance.
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
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0 Reply
You need to be above 18 years to add a question or a comment.

Ritik

1 year ago

Hello sir how I increase my energy I am 16 yr old I am 50kg last checked 4 months ago and my height is around 5 foot

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 year ago

Dear Ritik, Thank you for the question

Reference ideal body weight and height for 16-year-old mal
Dear Ritik, Thank you for the question

Reference ideal body weight and height for 16-year-old male can be considered as 54.3 kg and 168.3 cm height.
One of the key aspects of living a happy healthy life amongst many others is to consume diversified balanced diet consumed in right proportions and in a mindful manner, regularly engage in physical activity and follow a good sleep regimen. A healthy diet is very important for our energy, wellbeing, immunity, etc.
Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.
Consume a well-balanced diet with good intake of fiber iron and B vitamins to support energy, keep yourself well hydrated and engage in regular physical activity.
Here are a few general Dietary guidelines to be considered for adolescent nutrition.
• 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.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
• 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.
• Food should be colourful and attractive.
• Avoid empty calories from foods such as carbonated beverages.
• Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
• Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
• Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Limit intake of deep-fried foods.
• Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
• Have your last meal at least 2-3 hours before Bed time.
• It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the 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 or any registered dietician.
Hope we have answered your query.
Wishing you a great day ahead.
Read More
0 Reply
You need to be above 18 years to add a question or a comment.
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