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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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Asma Ansari

1 year ago

I want to loose weight. I am 23 years old, my current weight is 58kg and my Hight is 156. I want to loose 5kg in 2 month. I have thyroid but in normal condition & throut pain.

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0

Happy Tummy Expert

1 year ago

Dear Asma Ansari, Thank you for the question

WHO has given different BMI (Body mass index) classi
Dear Asma Ansari, 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
According to your mentioned Height & weight your BMI is 23.8kg/m2 which is under the normal BMI range as per WHO classification.
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:
- 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.
- 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 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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You need to be above 18 years to add a question or a comment.

Srilakshmi

1 year ago

I don’t know what fibber content is can you explain

0

Happy Tummy Expert

1 year ago

Dear Srilakshmi, Thank you for the question

Dietary fiber also known as roughage is a type of ca
Dear Srilakshmi, Thank you for the question

Dietary fiber also known as roughage is a type of carbohydrate, It’s a component of the plant which is resistant to digestion by the enzymes in the human system thereby making it indigestible. It is edible and considered to be an essential nutrient in your daily diet.
Dietary Fiber is one of the most important nutrients that is known for its disease preventive and curative properties. There are many kinds of fibers like soluble (as in oats, apple), insoluble (whole grain) , prebiotic (onion, green banana, chicory) which occur naturally in various foods we eat in our daily diet and all of them are beneficial for us in their own unique way. Diets with a high content of fibre tend to have a positive effect on health like-
• Lowers variance in blood sugar level
• Regulates blood pressure
• Lowers total and LDL cholesterol thereby reducing the risk of heart diseases.
• Adds bulk to stool and increases the frequency of bowel movements (improved laxation)
• Increased mineral absorption in the intestinal tract.
• Reduced calorie intake due to the feeling of satiety (as fiber promotes a feeling of fullness).
Some of the good sources of fiber are as follows:
• Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc.
• Fruits including banana, apple, and citrus fruits like orange & sweet lime.
• Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc.
• Dried beans, Legumes, Nuts & Seed

Daily RDA for fiber as per NIN, ICMR is: 25g per day for females

Hope we have answered your query.
Wishing you a great day ahead
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You need to be above 18 years to add a question or a comment.

Navya

1 year ago

How do I get rid of belly fat nd gastric problem

Digestive issues Lifestyle Others
0

Happy Tummy Expert

1 year ago

Dear Navya, Thank you for the question

Regular gastritis like bloating or gas formation can be a
Dear Navya, Thank you for the question

Regular gastritis like bloating or gas formation can be a symptom of digestive issues such as 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.
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 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.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

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.
- 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.
- Healthy snacks in between meals are preferable.
- 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.
- Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
- Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
- Avoid lying down immediately after consuming a meal.
- 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.
- 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
Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Vidya

1 year ago

Hi iam 20 yrs old. Iam suffering with under weight problem. Can you please suggest proper food diet for weight gain.

0

Happy Tummy Expert

1 year ago

Dear Vidya, Thank you for the question

WHO has given different BMI (Body mass index) classificat
Dear Vidya, 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

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

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.

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 sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
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.
- 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.
- Drink at least 8 glasses of water per day to maintain hydration
- 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 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
Read More
0 Reply
You need to be above 18 years to add a question or a comment.

Nida Saleem

1 year ago

How to reduce my belly fat

0

Happy Tummy Expert

1 year ago

Dear Nida Saleem, Thank you for the question

WHO has given different BMI (Body mass index) class
Dear Nida Saleem, 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 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.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.
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.
- 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 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
Read More
0 Reply
You need to be above 18 years to add a question or a comment.
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