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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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Fibre Intake

S

2 years ago

How much calories should I include in my diet to maintain 53 kg weight and remain energetic the whole day

Fibre Intake Nutrition Food Physical activity
0

Happy Tummy Expert

2 years ago

Dear S, Thank you for the question

WHO has given different BMI (Body mass index) classifications
Dear S, Thank you for the question

WHO has given different BMI (Body mass index) classifications to categories 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 a general dietary guideline, for an apparently healthy individual with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal per day.
Sustainable weight management requires a holistic approach which involves lifestyle modification which includes Dietary modification, Physical activity and stress management.

Here are few guidelines for healthy balanced diet that can be considered:
-Have a 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.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 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.
-Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 1-2 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and follow a good sleep regimen in terms of both quantity and Quality.

Hope we have answered your query.
Wishing you a great day ahead
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1 Reply
You need to be above 18 years to add a question or a comment.

Suryakanta Panda

2 years ago

I am 44 years old.Since last 7 to 8 months losing my weight from 66 kg to 60.4 kg
Pl suggest to gain weight immediately.
Pl note that I can't take protein foods as Dr advised not to eat due to elevated creatinine of 1.4

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Others
0

Happy Tummy Expert

2 years ago

Dear Suryakanta Panda, Thank you for the question

WHO has given different BMI (Body mass index) c
Dear Suryakanta Panda, Thank you for the question

WHO has given different BMI (Body mass index) classifications to categories 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

The causes of underweight or unintended weight loss involve multiple factors like genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition. For further diagnosis and assistance please contact your health care professional.

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. Some of the energy dense foods include Whole wheat, millets, colocasia leaves, banana, raisins, apricots etc.
- Try to incorporate adequate amount of fiber in your diet by including foods such as whole wheat, multigrain, millets, apples, garlic, citrus fruits etc. Be mindful and practice portion guidance.
- Do not skip meals. Eat small frequent meals.
- Try to limit your sodium intake Three major meals a day with healthy nutritious snacks in between is preferred.
- Drink at least 8 glasses of water per day to maintain hydration
- Indulge in minimum 30-45 minutes of physical activity 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
Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Anuradha

2 years ago

Hello sir I am Anuradha 32 female I am suffering from 1 month with distrub bowel habit with flatus with bad smell with increase bowel sound please suggest what I do

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

2 years ago

Dear Anuradha, Thank you for the question
Gastrointestinal digestive issues such as indigestion, i
Dear Anuradha, Thank you for the question
Gastrointestinal digestive issues such as indigestion, improper bowel function can be due to IBS, constipation, intolerances and/or due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.
Here are a few guidelines for general digestive health.
- Do not skip your meals, have small frequent meals at regular intervals.
- 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.
- Avoid large, heavy meals
- 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.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- 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 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 30-45 minutes for at least 5 days a week.
- Try to follow a good sleep regimen in terms of both quantity and quality.

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

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.

Ritika

2 years ago

Hello Sir/ Madam,
I am 24 years old Girl, want to gain my weight. My current weight is 39.1. Please help me. Suggest some activities also.

Fibre Intake Nutrition Food Physical activity
0

Happy Tummy Expert

2 years ago

Dear Ritika, Thank you for the question

WHO has given different BMI (Body mass index) classifica
Dear Ritika, 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

The causes of underweight or unintended weight loss involve multiple factors like genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.
Weight management is a holistic approach which includes dietary modification along with appropriate exercise regime, which should be followed under professional guidance.
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.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
- Do not skip meals. Eat small frequent meals.
- Three major meals a day with healthy nutritious snacks in between is preferred.
- Include healthy fats from nuts and seeds.
- 0.8-1g protein per kg body weight is recommended. Some of the high protein sources (plant and/or animal sources) include lentils, milk, paneer, lean meat, egg etc.
- Drink at least 8 glasses of water per day to maintain hydration
- Indulge in minimum 30-45 minutes of physical activity for at least 5 days a week.
- Try to follow a good sleep regimen in terms of both quantity and quality.

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

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.

Rajyavardhan Singh Rathore

2 years ago

Hi Sir ... I am 21 yr old boy... I want a healthy daily diet routine for me from wake to sleep

Fibre Intake Nutrition Food Lifestyle
0

Happy Tummy Expert

2 years ago

Dear Rajyavardhan, Thank you for the question


As a general dietary guideline, for an apparentl
Dear Rajyavardhan, Thank you for the question


As a general dietary guideline, for an apparently healthy individual with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the Recommended Daily Allowance (RDA) for protein is 54g per day.

Here are few guidelines for healthy balanced diet that can be considered:
-Have a 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.
- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommendable.
-Begin your day with a well-balanced breakfast as it is an important meal of the day.
-Avoid skipping meals. Also, try to avoid fasting and feasting too often.
- Consume small frequent meals, with healthy snacking options.
-Consume minimum 5 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.
-Try to consume more of Whole grains and Multigrain foods as they are a good source of fiber.
-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
-Have your last meal at least 1-2 hours before sleep time.
-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
-Try and follow a good sleep regimen in terms of both quantity and Quality.

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

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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