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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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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
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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.

Bhawana Prajapati

2 years ago

I want to loss weight. What should I eat in a day

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

2 years ago

Dear Bhawana, Thank you for the question

Weight loss requires a holistic approach which involves
Dear Bhawana, Thank you for the question

Weight loss requires a holistic approach which involves lifestyle modification that includes Dietary modification, Physical activity and stress management. With any weight loss 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 loss plan should include a calorie deficit diet and appropriate exercise regimen followed under professional guidance.

Here are few guidelines 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.
- 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 and further assistance, 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.

Payal galpelli

2 years ago

How can I gain my weight without boiled eggs?

Food
0

Happy Tummy Expert

2 years 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
Read More
1 Reply
You need to be above 18 years to add a question or a comment.

AYUSHMA SHARMA

2 years 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
0

Happy Tummy Expert

2 years 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
Read More
1 Reply
You need to be above 18 years to add a question or a comment.
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