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Dear Divya Nandhan, Thank you for the question

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. The nutritional needs exceed during lactation compared to pregnancy.
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.

Galactagogues or lactogogue increase the prolactin secretion which in turn increase milk production. Some of the galactagogue foods include garlic, milk, almonds, Green leafy vegetables, include them in your daily balanced diet to stimulate the production and secretion of breast milk.
It is recommended to consume 2000+kcal, 58.9g of protein, 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 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 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.

Please consult your gynaecologist and lactation expert for further assistance on appropriate physical activity regime that may be followed.
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 Manashi patra, Thank you for the question

Polycystic ovarian disease (PCOD) is endocrine disorder in women of reproductive age, effects the reproductive, hormonal and metabolic functions. Follow a healthy balanced diet with low fat intake, Low GI, good amount protein, and fibre for ideal weight management.
Here are a few tips to help manage PCOD
- Eat regular meals with balanced diets including all food groups
- 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.
- Limit intake of deep fried and high fat foods.
- Engage in regular physical activity.

As a general dietary guideline, for an apparently healthy individual/ female with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the. Protein intake should ideally be considered as 0.8-1g per kg body weight 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
-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

Dear Satish, Thank you for the question

Despite following a healthy lifestyle and consuming a balanced diet if you are experiencing regular gastritis, excess burping or bloating it maybe symptoms of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which may require medical attention.
Certain food intolerances can cause some gastrointestinal issues like 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.
- Limit intake of dairy and fiber in case of loose stools/diarrhoea
- 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 Karthik,
There seems to be an error in the data entry of consumer details regarding the age. Given the sensitivities of the query, requesting you to kindly get back to us with the confirmation of your age.
Hope to hear back from you soon.
Have a great day ahead!

Dear Girish kumar, Thank you for the question

Gaining muscle mass and specific fitness goals require 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.
Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.
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 22.8 kg/m2 which is under the Normal BMI range as per WHO classification.
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. Protein intake should ideally be considered as 0.8-1g per kg body weight per day.


Here are few guidelines that can be considered for nutrition management during workouts

Pre-workout –the role of nutrition is fueling
• Carbohydrates are the preferential fuel for general exercise sources of carbohydrates are whole wheat, millets, multigrain, wheat bran, oats etc.
• Low fat and moderate protein should be consumed to reduce gastric disturbances
• Good Pre-workout food options include oatmeal, whole grains, fruits such as banana, apple etc coupled with dry fruits.
• Always start your workouts well hydrated.
During Workout- The role of nutrition is performance
• For shorter period of exercise carbohydrate intake is not necessary
• For longer periods consuming carbohydrate rich snacks like energy bars, sports drinks can prevent fatigue and delay hunger.
• During exercise water should be consumed every 15-20minutes to avoid early fatigue.
Post- workout – the role of nutrition is recovery
• Consuming protein is necessary to help gain recovery and prevent muscle loss
• Carbohydrates should be recovered to restore glycogen
• Post workout food options include egg whites, paneer, curd, fruits, smoothies, lean meat etc
• Rehydration with water or electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body
It is very important to be well hydrated when beginning your workout.
Do contact your fitness expert do discuss your protein needs as per your exercise routine. It is recommended to practice regular workouts and exercise under professional guidance.

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.
-Try and follow a good sleep regimen in terms of both quantity and Quality.
- Engage in light to moderate physical activity for 30 minutes at least 5 days a week.


For a customised and personalised meal plan for specific conditions, needs and fitness goal, please contact your Registered dietitian or your Health care professional and fitness expert.

Hope we have answered your query.
Wishing you a great day ahead