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Hi Bhavya Garg,

Thank you for the question.

Adolescence or teenage 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 an 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.

Gaining muscle mass 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.

Some of the nutrients that support healthy muscles include protein, calcium, Vitamin D, Magnesium, Vitamin B6 & B12. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, chickpeas, whole grains, nuts, etc. Include these foods in your daily balanced diet.

Reference ideal body weight for a 15-year-old male can be considered as 51.5 kg with 166.3 cm height.

A high-calorie and high-protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 45g per day with 2860 kcal per day. 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, 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.

- 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.

Hope we have answered your query.

Wishing you a great day ahead

Hi Prathviraj Meena,

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, 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.

-        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.

Hope we have answered your query.

Wishing you a great day ahead.

Hi Kavita,

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, 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.

·   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.

Hope we have answered your query.

Wishing you a great day ahead

Hi Aeshika Rajpal,

Thank you for the question.

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., which will help support growth, development, pubertal changes and strong bones.

Reference ideal body weight for 17-year-old female can be considered as 52.8kg with 160.2 cm height.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. 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.

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, and 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 Bedtime.

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

Some Physical Activity Tips:

Engage in at least 60 minutes of physical activity of moderate intensity such as walking, everyday. 

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 Vinay Penagonda,

Thank you for your question.

There are several factors that lead to fungal infection development, including dietary components, hygiene, weakened immune system, environmental factors etc. For such conditions, we kindly request you to contact a specialized health care professional such as a dermatologist for further assistance and management. 

Sharing with you some of the dietary tips to support skin heath.

Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for skin health

- Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.

-Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.

-Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.

-Drink adequate amount of water to maintain hydration.

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!