HappyTummy

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.

Frequently Asked Questions

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Payal galpelli

1 year ago

How can I gain my weight without boiled eggs?

Food

Happy Tummy Expert

1 year ago

Dear Payal, Thank you for the question

A high calorie and high protein diet is recommended for we

Dear Payal, Thank you for the question

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 vegetarian sources of high protein include pulses, lentils, milk, paneer, soybean, nuts & seeds etc.

Here are few guidelines that can be considered
- 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.
- 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.
- Indulging 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 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

AYUSHMA SHARMA

1 year ago

Hi!
I'm just 17 .. My body weight is 61 .. Idk what should I do basically how should I do to keep my body fit.. I tried many diets but didn't work well.. Please tell me some tips or some suggestion..

Nutrition Food Lifestyle Others

Happy Tummy Expert

1 year ago

Dear Ayushma, Thank you for the question

WHO has given different BMI (Body mass index) classific

Dear Ayushma, 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

Sustainable weight management requires a holistic approach which involves lifestyle management 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.
Here are few guidelines 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.
-It is good to consume six small frequent meals at every 2-3hour interval instead of three large & heavy meals.
-Consume 4-5 servings of fruits and vegetables 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 that 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

Pravallika

1 year ago

Hi my name is pravallika my weight is 75 I can't stop cravings so that putting weight tell how this can stop

Digestive issues Food

Happy Tummy Expert

1 year ago

Dear Pravallika, Thank you for the question

Being Mindful while eating is necessary to have a co

Dear Pravallika, Thank you for the question

Being Mindful while eating is necessary to have a control over food cravings. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.
Weight loss requires a holistic approach that involves lifestyle management which includes Dietary modification, Physical activity and stress management. An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime 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. Plays an important role in having a control over the food caving.
- 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.
-It is good to consume six small frequent meals at every 2-3hour interval instead of three large & heavy meals.
- Practice portion guidance
-Consume a minimum of 5 servings 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 that is in terms of both quantity and Quality.

Hope we have answered your query.
Wishing you a great day ahead

Renu rathi

1 year ago

Hi ...i want to reduce my bellyfat ...but i m addictive to sugary drink n coffee ...how to control n reduce it

Digestive issues Food Lifestyle

Happy Tummy Expert

1 year ago

Dear Renu, Thank you for the question

A sustainable and healthy weight loss regimen, should targ

Dear Renu, 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 management which includes Dietary modification, Physical activity and stress management. An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

Being Mindful while eating is necessary to have a control over food cravings. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Mindful eating encourages one to make choices that will be satisfying and nourishing to the body.

For specific medical conditions and further assistance please contact your health care professional.

Here are few guidelines that can be considered:
- Eat a well-balanced diet including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
-Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
- 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.
- Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. Fruits and vegetables, whole grains etc are a good source of fiber.
- Try to consume a low-fat diet, include heathy fats from nuts and seeds in adequate portions.
- It is preferable to have limited intake of caffeine and choose beverages such as fruit juices, tender coconut, buttermilk etc.
- 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.
- Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.
- 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.

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

Jyothi

1 year ago

Hello
I'm 22 years old now my weight is 43kgs and I'm very skinny my face is also very skinny
I want some chubby cheeks and weight gain
Could you please tell me how to become chubby

Nutrition Food Lifestyle

Happy Tummy Expert

1 year ago

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

Dear Jyothi, 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

A BMI of (Body Mass Index) less than 18.5 kg/m2 is classified as underweight as per WHO BMI classification.
The causes of underweight can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.

Here are few guidelines that can be considered
- 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, colocasia leaves, banana, raisins, apricots 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.
- Include protein sources (plant and/or animal sources) such as lentils, milk, paneer, lean meat, egg etc.
- Indulging physical activity can help in increasing the appetite and give a feeling of hunger.
- Try to follow a good sleep regimen that is 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

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Frequently Asked Questions

Balanced Diet

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Dietary Fibre

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Payal galpelli

Happy Tummy Expert

AYUSHMA SHARMA

Happy Tummy Expert

Pravallika

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Renu rathi

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Jyothi

Happy Tummy Expert

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