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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Balanced Diet

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Physical activity

Arghya ghosh

1 year ago

What meal should i take. My age is 17 and i am 82 kg. Though i do excercise every day what should be my meal.

Nutrition Physical activity

Happy Tummy Expert

1 year ago

Dear Arghya ghosh, Thank you for the question

Reference ideal body weight for 17-year-old male ca

Dear Arghya ghosh, Thank you for the question

Reference ideal body weight for 17-year-old male can be considered as 56.5 kg with 170 cm height.

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.

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.

Neville

1 year ago

Feeling gassy, diarrhea, and burping.
Have some fever too

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Intolerances

Happy Tummy Expert

1 year ago

Dear Neville, Thank you for the question

Diarrhoea, Regular gastritis, Abdominal discomfort can

Dear Neville, Thank you for the question

Diarrhoea, Regular gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition.
Fever is generally associated as a symptom of infection. It is very important to ensure intake of good nutrition and water to prevent dehydration and further nutritional deficiencies. Fever accompanied by diarrhoea requires medical attention, it is recommended to kindly contact your health care professional for further diagnosis and assistance.

Do not skip your meals, ensure adequate intake of balanced diet along with good amount of vitamin C from citrus fruits etc.

Here are a few tips to help manage diarrhoea
- Replacement of lost fluids and electrolytes is necessary. Drink plenty of fluids such as water, fruit juices, buttermilk, vegetable clear broths etc.
- Oral intake of fluids, particularly those high in sodium and potassium such as an electrolyte solution is recommended
- Limit excess fiber and dairy intake
- Cooked apples, rich in pectin help in controlling diarrhoea
- Try to limit the foods like caffeine, spices, raw onions etc.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
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, 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 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. (To be considered after recovery from fever)
- 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.
Do take plenty of rest, wishing you a healthy and speedy recovery.

Roshini

1 year ago

Recently increase my weight without no reason... How can i reduce my weight

Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Roshini, Thank you for the question

Unintended weight gain can happen due to sedentary life

Dear Roshini, Thank you for the question

Unintended weight gain can happen due to sedentary lifestyle, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.
Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, 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.

Roshini

1 year ago

thank you

View All Comments

Satya mounisha

1 year ago

I have severe gastric problem and pcod . I want to change my full lifestyle.. and also my diet .

Nutrition Food Lifestyle Physical activity Others

Happy Tummy Expert

1 year ago

Dear Satya mounisha, Thank you for the question

Polycystic ovarian disease (PCOD) is endocrine d

Dear Satya mounisha, Thank you for the question

Polycystic ovarian disease (PCOD) is endocrine disorder in women of reproductive age, which leads to reproductive, hormonal and metabolic abnormalities. Follow a healthy balanced diet with low fat intake, good amount protein and fibre for ideal weight management.
Regular 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 guidelines for PCOD 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.
- Low Glycaemic Index (GI) foods have proven to be effective when managing PCOD. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.
- 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

Farheen Bushra

1 year ago

I am suffering from xanthelasma and my eyes are itching on daily basis .I also have piles and constipation issue .what food intake should i consider and consume regularly

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Farheen Bushra, Thank you for the question

Xanthelasma are yellow growths on or near the eye

Dear Farheen Bushra, Thank you for the question

Xanthelasma are yellow growths on or near the eyelids. They can be flat or slightly raised. They form when deposits of cholesterol (lipid or fat) build up under the skin which can be due to an underlying health condition which requires medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.
Constipation and piles can be due to inadequate fiber and water intake, it may also be a symptom of gastrointestinal digestive issues such as indigestion, IBS (Irritable Bowel Syndrome), intolerances etc., and/or due to an underlying health condition which requires medical attention.
Some other causes that can lead to constipation include neglecting urge to defecate, irregular meals, excess stress etc. For further diagnosis and assistance kindly contact your specialized health care professional.
Here are a few tips to help manage constipation
- Include adequate amount of fiber to your daily balanced diet. Some of the good sources of fiber include Whole grains, millets, Psyllium, fruits such as apples, banana, citrus fruits, vegetables like green beans, peas, potato, cauliflower, nuts and soybean etc.
- An intake of at least 2 litres of water per day.
- A glass of hot water , preferably taken with lemon juice taken early in the morning, stimulates gastro colic reflex and helps ease constipation.
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 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.
- 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 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

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Frequently Asked Questions

Balanced Diet

Muligrain

Dietary Fibre

Fats

Physical activity

Arghya ghosh

Happy Tummy Expert

Neville

Happy Tummy Expert

Roshini

Happy Tummy Expert

Roshini

Satya mounisha

Happy Tummy Expert

Farheen Bushra

Happy Tummy Expert

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