Ask

Dear Sneha, Thank you for the question

Arthritis is defined as an acute or chronic joint inflammation in the joint. Arthritis may attribute to a wide variety of symptoms that include pain, stiffness, decreased range of motion, and joint deformities

Rheumatoid arthritis (RA) is a systemic autoimmune disease characterized by inflammatory arthritis and extra-articular involvement. It is a chronic inflammatory disorder caused in many cases by the interaction between genes and environmental factors, that primarily involves synovial joints.

It is important to take care of calcium and vitamin D requirements for bone health, maintain Bone mineral density and prevent the risks of osteoporosis, osteoarthritis. 

 Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for calcium is 1000mg per day & Vitamin D is 15mcg per day for women.

Increased blood sugar levels is termed as Diabetes mellitus which is a chronic metabolic disorder that prevents the body to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism. Various factors like genetics, sedentary lifestyle, acute stress etc., can cause diabetes. 

• A fasting blood sugar level of <110 mg/dL is considered normal.
• ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
• ≥126 mg/dL indicates you have diabetes.

Management of any type of diabetes requires diagnosis and further assistance from specific health care professionals. Kindly contact your health care professional for further guidance.

Here are a few dietary tips to help manage Diabetes

• It is recommended to have low GI (Glycaemic index) foods. Simple sugars should be restricted since they are easily absorbed and have high glycaemic index. Some of the Low GI foods include green leafy vegetables, green beans, apples, orange, pear, wheat, millets, pulses, lentils etc (keep in mind the potassium value of the foods to maintain a low potassium diet).

• High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
• Combination of oils is preferrable. Include monounsaturated (MUFA) & Polyunsaturated (PUFA) containing oils like sunflower oil, ground nut oil, Gingelly oils.
• Increase intake of whole grains and legumes and limiting the intake of saturated fats helps in improving insulin sensitivity and reduces the risk of diabetes independent of weight loss.
• Include fiber from foods such as whole grains, millets, multigrains, seeds, nuts like almonds, walnuts, groundnut, vegetables and fruits like apples, oranges, papaya etc.
• Limit intake of fruits such as pineapple, mango, dates, pears etc, as they have high Glycemic Index.
• Avoid fasting for longer teams, regular meal timings should be practiced.

Here are a few dietary guidelines to be considered for Healthy balanced diet & diabetes management:

• 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.
• Choose healthy snacking options in between your meals.
• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins.
• Good amount of fiber especially soluble fiber can help lower blood cholesterol. Some of the good sources of soluble fiber include oats, apples, peas, citrus fruits etc.
• Consume fresh, seasonal fruits(low glycaemic index foods) and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Foods sources containing carotenoids and vitamin E are good sources of antioxidants that may help lower the risk of cardiovascular disease.
• Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• Limit the consumption of high fat foods such as butter, cheese, red meat etc.
• Consuming low fat (skimmed) milk instead of whole milk is preferable.
• Restrict consumption of foods that are high in Saturated fatty acids and trans fats. 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.
• 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.
• 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 Anusrita Dey, Thank you for the question

Indigestion towards certain foods, vomiting, diarrhoea, 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.

It is necessary to improve your overall digestive system which involves a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

For managing a healthy gut it is important to consume a diversified balanced diet at regular intervals, maintain hydration and include dietary fibre in your daily diet. It is also important to engage in regular physical activity and include prebiotic and probiotics in your daily diet. Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota whereas Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc.  Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

The Recommended Daily Allowance (RDA) of fiber for 16–18-year female is 38g per day

Here are a few guidelines for general digestive health.

• Do not skip your meals, have small frequent meals at regular intervals.
• Include a minimum 4 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.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• 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 60 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 Pallavi, Thank you for the question

Starting the journey towards achieving ideal body weight is a  good initiative on leading a healthy lifestyle! Kudos to you on your initiative.

For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.

However, 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 for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

Please note that it is recommended for the target weight to be within normal BMI

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

Hope we have answered your query.

Wishing you a great day ahead

Dear Pooja, Thank you for the question.

Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity. Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development. 

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the development and maintenance of strong, healthy bones. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for 19-year-old Female.

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.,

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Reference weight and height for a 19-year-old Female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

According your mentioned weight, you seem to be below the reference range.

If you are looking to start on a weight gain journey, following guidelines can be followed, however please note that it is recommended for the target weight to be within the reference range.

Consuming the right quantity and quality of protein is important for weight gain, it is necessary to include good biological value protein as a part of your daily balanced diet which helps in maintaining your lean muscle mass increase your muscle weight and overall weight.

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.

In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein, and regular meals. 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 a few general Dietary guidelines to be considered for weight gain

• 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.
• 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 good 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 or any registered dietician.

Hope we have answered your query.

Wishing you a great day ahead.

Dear Sirajunnisa, Thank you for the question

Physical growth and development of an individual involves various factors like Genetics, Gender, Nutrition & Physical activity. Consuming well balanced diet with all food groups in appropriate amounts will help you reach all your daily nutrient requirements and maintain a healthy development. 

Some of the essential nutrients such as protein, calcium, magnesium, vitamin D etc, contribute to the development and maintenance of strong, healthy bones. Some of the good sources of these nutrients include milk & milk products, egg, dark green leafy vegetables, legumes.

Recommended daily allowance for calcium is 1000mg and for Vitamin D is 600IU (15mcg) per day for Female

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.

An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Reference weight and height for a 19-year-old Female can be considered as 48.1-59.5kg and 155.3-166.9cm height.

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.
• Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
• Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrains, 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.
• 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 60 minutes of physical activity of moderate intensity such as walking throughout the 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.