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Dear Shivangi, Thank you for the question.        

Weight gain during and after pregnancy is a natural phenomenon. During lactation & breastfeeding the lactating mother’s nutritional requirements should meet her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production.

It is recommended to consume 2000+kcal 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium per day.

Galactogogues or lactogogue increase the prolactin secretion which in turn increase milk production foods like garlic, milk, almonds, Green leafy vegetables as they stimulate the production and Secretion of Breast milk. 

Consume a diversified balanced diet including all food groups ensure good intake nutrients such as protein, calcium, iron dietary fibre etc. Calcium is essential during lactation for secretion of breast-milk and prevent the risk of osteoporosis in the mother. Some of the good sources of calcium include milk and milk products, ragi, green leafy vegetables, nuts etc. Maintain hydration and good quality sleep regimen.

It is also important to bring to your attention that the body requires sufficient time after childbirth to recover and sustain the increased calorie needs with adequate nutrition and care. When you believe enough time has passed by after your delivery and you’ve healed and recovered to gradually start on weight loss, here a few guidelines to help you in your journey:

Body shaping and toning of muscles 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. For specific exercise regimen please contact a fitness expert.

Ideally a sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction and 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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

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

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.
• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, 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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, 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.
• 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. Kindly get guidance from your gynecologist for appropriate physical activity regimen that can be followed.

For a customized and personalized 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 Bharati Dalai, Thank you for the question

Weight gain during and after pregnancy is a natural phenomenon. During lactation & breastfeeding the lactating mother’s nutritional requirements should meet her own daily needs, provide enough nutrient in milk for growing infant and furnish the energy for milk production.

It is recommended to consume 2000+kcal with 63g (for 0-6 months lactation) and 59g (for 6-12 months lactation) of protein per day and 1200mg of calcium 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 recommended.

-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, Millets 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 2-3 hours before sleep time.

-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated

-Try and follow a good sleep regimen in terms of both quantity and Quality.

Galactogogues or lactogogue increase the prolactin secretion which in turn increase milk production foods like garlic, milk, almonds, Green leafy vegetables as they stimulate the production and Secretion of Breast milk. 

It is also important to bring to your attention that the body requires sufficient time after childbirth to recover and sustain the increased calorie needs with adequate nutrition and care. When you believe enough time has passed by after your delivery and you’ve healed and recovered to gradually start on weight loss, here a few guidelines to help you in your journey:

Ideally a sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction and 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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

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

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.
• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, 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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, 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.
• 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. Kindly get guidance from your gynaecologist for appropriate physical activity regimen that can be followed.

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 Sc shoba, Thank you for the question

A calorie deficit diet is followed to lose excess weight, fat or inches. It is important to understand that excess fasting or consuming very low-calorie diet can lead to malnutrition, chronic fatigue, affect metabolism etc.

For general wellbeing and even during sustainable weight loss program, it is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals or fasting. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

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

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

Please note that it is recommended for the target weight to be within normal BMI and maintain an ideal body weight.

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.

For a customised and personalised meal plan for specific conditions and needs such as calorie deficit diet mentioned by you, please contact your Health care professional or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

Dear Pooja, Thank you for the question.

Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity. Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development. 

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the development and maintenance of strong, healthy bones. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for 19-year-old Female.

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.,

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 weight and height for a 19-year-old Female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

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

If you are looking to start on a weight gain journey, following guidelines can be followed, however please note that it is recommended for the target weight to be within the reference range.

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.

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 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 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 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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

Dear Shirshendu, Thank you for the question.

Kudos to you for donating blood and making a difference. After donating blood, it's important to take care of your body to replenish your energy and nutrients.

Here are a few guidelines for Post Donation Care:

• Drink good amounts of  water & other healthier beverages to replenish blood volume loss.
• Avoid drinking alcohol for the next 24 hours to avoid dizziness.
• Sit down or lie down if you feel lightheaded or dizzy.
• Keep the strip bandage on for the next several hours after donating to avoid a skin rash. Clean the area around the bandage with soap & water.
• Eat foods rich in iron combined with a source of vitamin C after your donation. For eg: Green leafy veggies, lemon, tomato, orange, kiwi, broccoli, etc
• Avoid performing vigorous exercise or heavy lifting for at least 24 hours after donating to avoid bruising of venipuncture site.
• Consume a balanced diet throughout the day provides all the nutrients in required amounts and proper proportions.

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 recommended.
• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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, Millets 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 2-3 hours before sleep time.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• After 24 hours of donating blood, you may 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 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