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Dear Jisoo, Thank you for the question 

Meal timings play an important role in maintaining a healthy balanced lifestyle and reduce the potential risks of digestive issues. It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

Regular gastritis, bloating can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention.

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.

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.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Avoid large, heavy meals, and 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.
• 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 8-10 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 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

Dear Visarada Sarada, Thank you for the question

It is Good be aware of your current health status and is a great initiative to stay healthy by maintaining an ideal body weight.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

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.

Dear Ss, Thank you for the question

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., 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 dietary tips to help manage bloating

• Eat all your meals on regular intervals.
• Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
• Do not suck on ice or candy.
• Limit the intake of high fat foods from your daily diet
• One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
• Practice regular physical activity and stress management

Certain food intolerances can cause bloating 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

A few guidelines for general digestive health to be considered:

• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 4 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, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Avoid large, heavy meals, and 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.
• 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 8-10 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 60 minutes 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

Dear Ss, Thank you for the question

Adolescence or teen age is acritical 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., which will help support growth, development, pubertal changes and strong bones.

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, yougurt.

Reference weight and height for a 19-year-old female is 48.1-59.5kg and 155.3-166.9cm respectively

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
• 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.

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin. As a result, B12 deficiency can potentially affect hematologic and neurological functions.

The causes of Vitamin B12 deficiency can occur due to autoimmune disorders, inadequate intake of dietary vitamin b12 and malabsorption due to certain gastrointestinal disorders.

Management & Treatment of vitamin B12 deficiency involves repletion with B12 through natural dietary food sources or with b12 supplements that can be consumed under the supervision of a healthcare professional.

The recommended daily allowance (RDA) of Vitamin B12 for a woman is 2.2µg/day

Some of the rich food sources of Vitamin B12 are-

• Lean meat- chicken, fish, prawns. Crabs etc
• Eggs
• Milk & milk products
• Fortified cereals
• Vegetables – Mushroom, beetroot, potato

Indigestion towards certain foods, malabsorption, inability to digest/absorb certain nutrients or ingredients (such as green leafy vegetables, as mentioned by you) can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention.

For further diagnosis and assistance kindly contact your specialized health care professional.

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

Dear Sabina parween

We request you to kindly specify your requirements and query so that we can assist and help you with appropriate answers to your queries.

Fruits are good source of minerals, essential vitamins & fiber. Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. Fruits can be consumed throughout the day, in between meals and as snacks.

A well-balanced diet consists of minimum 5 serving of vegetables and 1 serving of fruit in a day.

It is not necessary to consume fruits and vegetables in the form of a salad, you can consume fruit as a whole and can consume vegetables in the form of sabji, curry etc.

Hope we have answered your query.

Wishing you a great day ahead