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Fibre Intake

Harshitha

1 week ago

Myself Harshitha. My age was 25 and my weight was 39 kgs. Underweight. I want to gain weight. Can you please help me with this

Fibre Intake Nutrition Food
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Happy Tummy Expert

1 week ago

Dear Harshitha, Thank you for the questionWeight gain is a journey which requires appropriate nutrit

Dear Harshitha, 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

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese



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


 

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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Syed Nasir Akbar

1 week ago

What should I do and eat to make healthy body

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Intolerances Others
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Happy Tummy Expert

1 week ago

Dear Syed Nasir Akbar, Thank you for the questionIt is necessary to maintain an ideal body weight to

Dear Syed Nasir Akbar, Thank you for the question

It is necessary to maintain an ideal body weight to prevent obesity, underweight, malnutrition etc., Maintaining a good balanced diet and healthy lifestyle with regular physical activity, good quality sleep and stress management is beneficial for overall health. 

WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

 

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 - Obese



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


 

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

 

However, 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.

As a general dietary guideline, for an apparently healthy individual/ with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and for men, the RDA for protein requirement is 54g/d and for fiber it is 30g/d.

Here are few guidelines for healthy balanced diet that can be considered:

  • Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
  • Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
  • Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.  
  • Begin your day with a well-balanced breakfast as it is an important meal of the day.
  • Avoid skipping meals. Also, try to avoid fasting and feasting too often.
  • Consume small frequent meals, with healthy snacking options.
  • Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
  • Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • Have your last meal at least 2-3 hours before sleep time.
  • Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
  • Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
  • Try and follow a good sleep regimen in terms of both quantity and Quality.

For a customised and personalised meal plan for specific conditions, please contact your Health care professional.

Hope we have answered your query.

 

 

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A delli

2 weeks ago

Healthy nutrition menu for breakfast

Fibre Intake
0

Happy Tummy Expert

2 weeks ago

 Dear A delli, Thank you for the Question.Breakfast is considered to be the most important

 

Dear A delli, Thank you for the Question.

Breakfast is considered to be the most important meal of the day. You can start your day with a healthy nutritious food and a diversified balanced diet according to your food choice and ethnicity can be consumed. It is always preferable to consume food that has been prepared hygienically.

Here are some of the healthy food options that can be considered for Breakfast

• Rava Upma

• Idli

• Dosa

• Moong dal cheela

• Rava Idli

• Vegetable sandwich

• Poha

• Oats Cheela

• Methi Paratha

• Pesearattu

• Mix vegetable paratha

• Wheat chapathi +Omlette

• Paddu

• Multigrain Roti +sabji

• Millet dosa

Here are few guidelines for healthy balanced diet that can be considered:

• Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

• Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.

• Some of the good sources of protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.  

• Begin your day with a well-balanced breakfast as it is an important meal of the day.

• Avoid skipping meals. Also, try to avoid fasting and feasting too often.

• Consume small frequent meals, with healthy snacking options.

• Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.

• Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

• Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

• Have your last meal at least 2-3 hours before sleep time.

• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated

• Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.

• Try and follow a good sleep regimen in terms of both quantity and Quality.

Regular physical activity or exercise is necessary and beneficial for overall health as it not only helps in burning calories but also helps in improving muscular and cardiorespiratory fitness, maintain ideal body weight, prevent, and manage lifestyle disorders as well as improve digestive health. For specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

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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Khushi

2 weeks ago

I want to know diet plan for PCos

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

2 weeks ago

Dear Khushi, Thank you for the question.Polycystic ovarian syndrome (PCOS) is endocrine disorde

Dear Khushi, Thank you for the question.

Polycystic ovarian syndrome (PCOS) is endocrine disorder in women of reproductive age, which may potentially affect the reproductive, hormonal and metabolic functions. There is no one particular diet or food dish that can stop or cure PCOS. Management of PCOS involves multiple factors such as Dietary intake, physical activity, lifestyle pattern, metabolic conditions, genetics, stress etc. However, it is necessary to follow a healthy balanced diet with low fat intake, good amount of protein and fibre for ideal weight management.

We request you to kindly contact your gynaecologist for further assistance, diagnosis and management.

Here are a few tips to help manage PCOD/ PCOS

o Eat regular meals with balanced diets including all food groups

o Low Glycaemic Index (GI) foods have proven to be effective when managing PCOS/PCOD. Some of the Low GI include green leafy vegetables, carrots, green beans, apples, orange, pear, millets, lentils etc.

o Limit intake of deep fried and high fat foods.

o Engage in regular physical activity

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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Sakshi Lalwani

2 weeks ago

What should I eat for premature grey hair and acne

Fibre Intake Nutrition Food Lifestyle Physical activity Others
0

Happy Tummy Expert

2 weeks ago

Dear Sakshi Lalwani, Thank you for the questionPremature greying of hair (PGH) is defined as greying

Dear Sakshi Lalwani, Thank you for the question

Premature greying of hair (PGH) is defined as greying of hair before the age of 20 years. Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the face, neck, back, shoulders. There can be various factors that can cause early greying of hair and affect skin health like genetics, hormonal balance, stress and/or underlying health condition etc, some other factors that may affect the skin health include infections, nutrient deficiencies etc. Healthy skin & Hair reflects overall good health that requires, dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips for Hair & Skin health.

  • Inadequate intake of protein can result in hair changes that include hair thinning and hair loss. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
  • Low intake of iron may also cause hair loss. The richest sources of heme iron in the diet are lean meat and seafood and non-heme sources include nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.
  • Zinc is a mineral that plays important roles in immune function, protein synthesis, cellular division. It’s necessary for hair follicle function and helps protect against hair follicle shrinkage. It also helps promote hair follicle recovery Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc. Animal products such as- meat, seafoods (fish, prawns, crab, chicken, eggs, milk and milk products.
  • Omega -3 & omega-6 fatty acid may help promote hair growth by working towards follicle proliferation. Some of the most common sources of omega 3 & 6 are Fish, nuts and seeds such as walnuts, almonds, sunflower seeds, pumpkin seeds, etc.
  • Micronutrients like Vitamin A, E & C help to build and maintain healthy skin. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, nuts and seeds etc.
  • Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
  • Drink adequate amount of water to maintain hydration.

 

Here are 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.  
  • Food should be colourful and attractive.
  • 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.

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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