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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.

Fibre Intake

H s rana

3 days ago

How to improve Gut

Fibre Intake Food
0

Happy Tummy Expert

3 days ago

Dear H s rana, Thank you for the questionKudos to you for taking the initiative of maintaining a hea

Dear H s rana, Thank you for the question

Kudos to you for taking the initiative of maintaining a healthy digestive system which is necessary to prevent/ avoid digestive issues and improve overall health.

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.

Daily RDA for fiber as per NIN, ICMR is: 30g per day for male

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.
  • 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 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

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

Kyatham Ravi Kumar

3 days ago

I'm suffering from dehydration and liver ALT levels heigh

Fibre Intake Food
0

Happy Tummy Expert

3 days ago

Dear Kyatham, thank you for the questionDehydration can cause fatigue, excess thirst etc. It is impo

Dear Kyatham, thank you for the question

Dehydration can cause fatigue, excess thirst etc. It is important to keep yourself hydrated at all times to prevent any health-related complications and consume a well-balanced diversified diet

Here are a few tips to keep yourself hydrated

  • Minimum of 8-10 glasses of water should be consumed to keep yourself hydrated.
  • You can also consume other beverages like fresh fruit juices, tender coconut water, buttermilk, lassi etc.
  • Electrolytes such as sodium, potassium and chloride help maintain electrolyte balance blood pressure of the body.

Alanine aminotransferase (ALT) and Aspartate Aminotransferase (AST) are hepatic enzymes that helps to assess hepatic injury and malfunction accurately. An elevation in these enzymes provides insight into etiology of the liver injuries or malfunctions  that may have occurred in its cells.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

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

Jyoti

3 days ago

Give me diet plan for weight gain coz I am underweight

Fibre Intake Nutrition Food
0

Happy Tummy Expert

3 days ago

 Dear Jyoti, Thank you for the Question.Gaining weight is a journey which requires appropriate

 

Dear Jyoti, Thank you for the Question.

Gaining weight 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.

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.

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.

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.

Priyabrata Mahanta

3 days ago

After quitting alcohol..feeling totally energyless.after blood test report...I am pre diabetes..high tryglicerides and cholesterol..high lft values..suggest me dier

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity
0

Happy Tummy Expert

4 days ago

Dear Priyabrata Mahanta , Thank you for the question Prediabetes is a health condition whe

Dear Priyabrata Mahanta , Thank you for the question 

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

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.

Read More
0 Reply

Happy Tummy Expert

4 days ago

Dear Priyabrata Mahanta , Thank you for the question Prediabetes is a health condition whe

Dear Priyabrata Mahanta , Thank you for the question 

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

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.

Read More
0 Reply

Happy Tummy Expert

4 days ago

Dear Priyabrata Mahanta , Thank you for the question Prediabetes is a health condition whe

Dear Priyabrata Mahanta , Thank you for the question 

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

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.

Read More
0 Reply

Happy Tummy Expert

3 days ago

Dear Priyabrata Mahanta, Thank you for the questionPrediabetes is a health condition where blood sug

Dear Priyabrata Mahanta, Thank you for the question

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

 

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.

 

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Happy Tummy Expert

3 days ago

Dear Priyabrata Mahanta, Thank you for the questionPrediabetes is a health condition where blood sug

Dear Priyabrata Mahanta, Thank you for the question

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

 

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.

 

Read More
0 Reply

Happy Tummy Expert

3 days ago

Dear Priyabrata Mahanta, Thank you for the questionPrediabetes is a health condition where blood sug

Dear Priyabrata Mahanta, Thank you for the question

Prediabetes is a health condition where blood sugar levels are higher than normal, but not high enough yet to be diagnosed as type 2 diabetes. 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 or prediabetes requires diagnosis and further assistance

 For guidance on medications and specific health needs please contact a specialised health care professional such as a diabetologist for further assistance and management.

Here are a few tips to help manage your blood sugar levels.

  • 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.
  • 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.

Low Density lipoprotein(LDL) is considered as bad cholesterol and High-Density lipoprotein(HDL) is considered as good cholesterol.

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

Elevated plasma Triglycerides (TG)or Hypertriglyceridemia (HTG) concentration can be caused due to various factors like sedentary lifestyle, genetics, underlying health conditions, metabolic disorders, etc, it potentially increases the risk of cardiovascular diseases. For further diagnosis and assistance kindly contact your specialized health care professional.

Certain foods like flaxseed, Walnuts are characterized by a high content of MUFA, PUFA, vegetable protein, dietary fiber, vitamins (vitamins E, K, folate, B1), minerals (magnesium, cooper, potassium, and selenium), they also contain phenolic acids, stilbenes, tocopherols, flavonoids, and melatonin which may potentially reduce risk of cardiovascular diseases.  

Here are few guidelines that can be considered for Diabetes Cholesterol & Hypertriglyceridemia

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat. High protein intake helps to increase insulin production & promote satiety. Pulses, lentils, eggs, lean meat, paneer etc., are a good source of protein.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week

Serum Glutamic Oxaloacetic Transaminase (SGOT) & Serum glutamic pyruvic transaminase (SGPT) is an enzyme that is normally present in liver and heart cells. There are many factors involved in raised sgot & sgpt levels including underlying metabolic conditions, infections, celiac disease etc., that may require medical attention.

It is recommended to consult a specialized health care professional such as hepatologist for further assistance and management. 

Liver is an important organ and plays a key role in the regulation of metabolism, storage of nutrients and detoxification. The factors that affect liver health are dietary deficiencies, infections, alcohol, drugs and chemicals & inborn errors of metabolism etc.

Some tips to maintain and support good liver function:

  • Avoid excess consumption of high fat foods and sodium, limit the consumption of deep-fried foods.
  • Eat a balanced diet including all food groups
  • Eat food with fiber helps your liver work at an optimal level. Fruits, vegetables, whole grain, millets, multigrain etc are good sources of fiber and contribute to your fiber needs
  • Include protein in your diet as it helps in repair of tissues and regeneration of liver Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
  • Restrict the intake of salt and water if oedema and ascites are present(the quantity should be advised by the healthcare professional based on the urine output).

 

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.

 

Read More
0 Reply
View All Comments
You need to be above 18 years to add a question or a comment.

Parvathi

5 days ago

Diet to lower my cholesterol. My cholesterol is 227

Fibre Intake Nutrition Food Lifestyle Physical activity
0

Happy Tummy Expert

5 days ago

Dear Parvathy, Thank you for the questionCholesterol is a natural component that is found in human b

Dear Parvathy, Thank you for the question

Cholesterol is a natural component that is found in human blood and other cells of the body. It supports normal function of cell membranes, and synthesis of hormone, bile acids, Vitamin D etc. Our liver produces cholesterol in adequate amounts that is required by the body.

However increased intake of high fat foods, leads to elevated levels of cholesterol in blood and may potentially increase the risk of cardiovascular disorders. Some of the factors include genetics, stress, sedentary lifestyle, medications, an underlying health condition etc. The type and quantity of fat in the daily diet also influences the level of cholesterol and triglycerides in the blood.

Certain foods like soyabean, fenugreek, garlic, onion, flaxseeds, oats and turmeric can be included in the daily balanced diet due to their antioxidant properties and biochemical compounds present in them.

  • Total Cholesterol levels <200mg/dl is classified as Desirable
  • >200-≤239 mg/dl indicates Borderline high Total cholesterol Level
  • ≥240 indicates a high total cholesterol level

For guidance on medications and specific health needs please contact a specialised health care professional such as a cardiologist for further assistance and management.

Here are few guidelines that can be considered for Cholesterol

  • 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.
  • 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. Regular consumption of fruits has been linked to cardiometabolic health due to their high content of bioactive compounds that potentially reduces the risk of heart disease.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Prefer lean meat (chicken, Fish) over full fat red meat.
  • Some oils such as rice bran oil, flaxseed oil, and sesame oil contain phytonutrients. These active compounds have the potential to lower blood TG concentrations. Mixed rice bran, flaxseed, and sesame oils with the purpose of improving blood lipid profile and cardiometabolic health
  • Foods rich in antioxidant containing carotenoids and vitamin E may potentially provide against cardiovascular benefit. Whole grains, fruits and vegetables are a good source of antioxidants.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • 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.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • 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.
  • 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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0 Reply
You need to be above 18 years to add a question or a comment.
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