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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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Sakshi Gautam

20 hours ago

How can I get rid of lower belly fat..?

Others
0

Happy Tummy Expert

20 hours ago

Dear Sakshi, Thank you for the Question. Increased abdominal fat can happen due to sedentary lifesty

Dear Sakshi, Thank you for the Question.

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.

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 for Asians

18.5 to 23 – Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - 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.
  • Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, 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.
  • Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
  • 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 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.

 

 

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Prakash

22 hours ago

How can i gain weight

0

Happy Tummy Expert

22 hours ago

Dear Prakash, Thank you for the questionWeight gain is a journey which requires appropriate nutritio

Dear Prakash, Thank you for the question

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.

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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 – Overweight

Above 27.5 – Obese

 

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

 

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.



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 which may require medical assistance.





An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

 

A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

Here are few guidelines that can be considered for weight gain

 

  • 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.
  • Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
  • 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

 

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You need to be above 18 years to add a question or a comment.

Safina parveen

1 day ago

How canni get ride of gastric

Digestive issues
0

Happy Tummy Expert

1 day ago

Dear Safina, Thank you for the Question.Regular gastritis, flatulence, excess burping, bloating can

Dear Safina, Thank you for the Question.

Regular gastritis, flatulence, excess burping, bloating can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., Nausea, vomiting, malabsorption, inability to digest/absorb certain nutrients can occur due to intolerance, digestive issues, food allergies or any underlying health condition which requires medical attention

Certain food intolerances can cause bloating, flatulence 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 dietary tips to help manage gastritis

  • Eat all your meals on regular intervals. Include small snacks in between throughout the day
  • 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, spices, acidic foods and carbonated beverages etc., 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

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, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
  • Limit the intake of fiber and dairy in case of loose stool/diarrhoea.
  • 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 throughout the  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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead

 

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1 Reply

Safina parveen

1 day ago

Thanks for the revert

0
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You need to be above 18 years to add a question or a comment.

Shiju Thomas

2 days ago

Hi my age is 26 and my weight & height is 5.10ft. and 66kg.
My question is how to gain weight and increase arm size ?

Others
0

Happy Tummy Expert

2 days ago

Dear Shiju Thomas, Thank you for the questionGaining muscle mass, toning of muscles, and body shapin

Dear Shiju Thomas, Thank you for the question

Gaining muscle mass, toning of muscles, and body shaping 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. For specific exercise regimen please contact a fitness expert.

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.

Weight gain is a journey which requires appropriate nutritional management along with stress management, ideal sleeping hours and physical activity to maintain a healthy weight, prevent loss of lean body mass, Muscle mass and avoid malnutrition.        

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 which may require medical assistance.

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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

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

According to your mentioned Height & weight your BMI is 21.06kg/m2 which is categorised as Normal as per WHO classification for Asians

Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100

According to your mentioned Height & weight your Ideal body weight is 77kg

Please note it is recommended that the target body weight must be maintained within the normal BMI & ideal body weight range.

An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes to show results

 

A high calorie and high protein diet is recommended for weight gain. High protein foods give a feeling of satiety, delay gastric emptying and help in maintain lean body or muscle mass . Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. You can include non-vegetarian sources of protein such as chicken, eggs, fish, prawns etc and vegetarian sources Milk & milk products like paneer, Legumes, lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts, almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds as a part of your daily balanced diet

Here are few guidelines that can be considered for weight gain

  • 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.
  • Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
  • 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

 

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0 Reply
You need to be above 18 years to add a question or a comment.

Rajesh Ali

2 days ago

My weight is 67 kg and my age is 18 I want to gain my weight so I want to ask how many calories should I eat a day for gaining my goal is 85 kg.So please help me and clarify my question.

Digestive issues
0

Happy Tummy Expert

2 days ago

Dear Rajesh Ali, Thank you for the questionAdolescence or teen age is a critical period of our lives

Dear Rajesh Ali, 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 and height for 18-year-old male can be considered as 52.7-64.1kg and 164.8-177.8 cm respectively.

According to your mentioned weight you seem to be outside your reference ideal body weight.

Please note that target weight is recommended to be within the reference range

For general wellbeing, you can begin by consuming a  balanced diet is 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.

Estimated average requirement for a 18yr old male is recommended as 3320kcal/d and the RDA (Recommended Daily Allowance) for protein requirement is 55g/d for boys.

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 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.
  • Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  
  • 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.
  • Three major meals a day with healthy nutritious snacks in between is preferred.
  • 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.

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.

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You need to be above 18 years to add a question or a comment.
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