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Get Experts at Happy Tummy to answer your queries regarding Nutrition and other food-related topics.

In our continued efforts to stand for your happy tummy, top experts at Aashirvaad Atta with Multigrains will answer any question that's on your mind around digestion, health and everything in between.

Fibre Intake

Subhalaxmi Rout

1 week ago

My biggest problem is i have severe bloating all the time, what steps should I take to avoid this?

Fibre Intake Nutrition Digestive issues Food Lifestyle
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Happy Tummy Expert

1 week ago

Dear Subhalaxmi, Thank you for the questionBloating can be a symptom of gastrointestinal digestive i

Dear Subhalaxmi, Thank you for the question

Bloating can be a symptom of gastrointestinal digestive issues such as Gastritis, indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which requires medical attention

Certain food intolerances can cause bloating after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc. For further diagnosis and assistance kindly contact your specialized health care professional

Here are a few dietary tips to help manage bloating

  • Eat all your meals on regular intervals.
  • Eat slowly and chew the food well, try not to use straws for beverages to avoid swallowing extra air
  • Do not suck on ice or candy.
  • Limit the intake of high fat foods from your daily diet
  • One of the dietary factors associated with bloating is the intake and poor absorption of short chain carbohydrates called FODMAP foods. Consumption of foods that as may lead to excess gas production and poor gas clearance. In case of severe bloating abdominal pain and/or IBS try to limit the intake of FODMAP containing foods such as broccoli, cauliflower, cabbage, corn, turnips, onions, peas, wheat, dairy, radishes, lentils, apples, pears etc.
  • Practice regular physical activity and stress management

Here are a few guidelines for general digestive health.

  • Do not skip your meals, have small frequent meals at regular intervals.
  • Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
  • Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
  • Try to include whole grains like wheat, multigrain and millets in your daily diet as they are a good source of fiber and other nutrients.
  • Limit the intake of fiber and dairy in case of loose stool/diarrhoea.
  • Avoid large, heavy meals, and practice portion guidance.
  • Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
  • Avoid lying down immediately after your meal consumption
  • Drink at least 8-10 glasses of water per day
  • Have a gap of minimum 2-3 hours between bedtime and your last meal
  • Engage in physical activity for a minimum of 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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Bhavesh Joshi

1 week ago

I want to gain weight as I'm too skinny with proper veg diet

Fibre Intake Nutrition Food Lifestyle Physical activity Others
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Happy Tummy Expert

1 week ago

Dear Bhavesh Joshi, Thank you for the questionWeight gain is a journey which requires appropriate nu

Dear Bhavesh Joshi, Thank you for the question

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

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

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

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

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

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

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. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight.

Here are some vegetarian sources of protein 

  • 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.
  • Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
  • Whole Grains:  wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
  • Other: while many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods. Some examples with higher protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.

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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Ayushi rathore

1 week ago

My weight is not gaining from last 5 years I tried everything also improved my diet but there is no changes regarding my health

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 week ago

Dear Ayushi rathore, Thank you for the questionConsuming the right quantity and quality of protein i

Dear Ayushi rathore, Thank you for the question

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.

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.        

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 is 48.1-59.5kg and 155.3-166.9cm respectively

The target weight s recommended to be within the reference weight range.

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.

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.

Veluvarthi Venkata Lakshmi Prasanna Kumari

1 week ago

Can you please suggest a proper diet for reducing belly fat

Fibre Intake Nutrition Digestive issues Food Lifestyle
0

Happy Tummy Expert

1 week ago

Dear Veluvarthi Venkata Lakshmi Prasanna Kumari, Thank you for the questionExcess accumulation of vi

Dear Veluvarthi Venkata Lakshmi Prasanna Kumari, Thank you for the question

Excess accumulation of visceral fat in the abdomen region can lead to increase in the stomach size which is commonly known as belly fat.

Increased abdominal fat can happen due to sedentary lifestyle, excess intake of high fat foods, hormonal imbalance and/or an underlying health condition. Please contact your health professional for further diagnosis and assistance.

A sustainable and healthy weight loss regimen, should target on overall weight loss and fat reduction. Weight loss requires a holistic approach that involves lifestyle modification which includes Dietary modification, Physical activity and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

An ideal weight loss meal plan should include calorie deficit diet with appropriate exercise regime followed under professional guidance.

However here are few objectives to be considered when planning to start with a weight loss program.

Count Your Daily Calories

  • It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
  • This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
  • The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
  • These apps will also help you to track your hydration & sleep patterns which also impact your weight.
  • Ideal body weight for an individual can be calculated using the Broca Index (BI) which is: Ideal Standard Weight (kg) = Ht (cm) – 100
  • WHO has given different BMI (Body mass index) classifications to categorise adults into different weight categories. BMI is a simple index of weight-for-height. It can be considered as a 2nd level indicator of overall health.

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

 

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 – Overweight

Above 27.5 - Obese

General Dietary Guidelines for weight loss that can be considered:

  • Eat a well-balanced diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products).
  • Do not skip your meals. Have small quantity of meals at regular intervals.
  • Choose healthy snacking options in between your meals.
  • Monitor your portion size.
  • Fiber in your meals can potentiate the satiating property, suppress excess hunger and control food intake. All fruits and vegetables, whole grains, multigrain, millets, nuts & seeds etc., are a good source of fiber.
  • Try switching from saturated fats and trans fats to MUFA (mono-unsaturated fatty acids) & PUFA (polyunsaturated fatty acids) as they are essential fatty acids and are good for your health.
  • Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. 
  • Consume fresh, seasonal fruits as they contain many essential nutrients and are good sources of fiber.
  • Carbonated and alcoholic beverages to be limited or preferably avoided.
  • Deep Fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
  • Minimum of 8 glasses of water should be consumed to keep yourself hydrated.
  • Have your last meal at least 2-3 hours before Bed time.
  • Try to follow a good sleep regimen in terms of both quantity and quality.

Some Physical Activity Tips:

Engage in at least 30-45 minutes of physical activity of moderate intensity such as walking for at least five days a week.

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

Hope we have answered your query.

Wishing you a great day ahead

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

Saanvi

1 week ago

Hiii can you suggest a proper diet for hypothyroidism detected personn

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Intolerances Others
0

Happy Tummy Expert

1 week ago

Dear Saanvi, Thank you for the questionHypothyroidism can occur due to hereditary, Autoimmune dysfun

Dear Saanvi, Thank you for the question

Hypothyroidism can occur due to hereditary, Autoimmune dysfunction, Iodine deficiency, stress, sedentary lifestyle and improper eating habits are some of the most common causes of the disease. Thyroid disorders including hypothyroidism requires further diagnosis from specific medical experts. It is suggested to contact your health care professional for further assistance and management for thyroid disorders.

In case of Hypothyroidism, it is generally associated with weight gain, it is important to follow a healthy lifestyle and aim for ideal weight management with dietary modification and regular exercise.

Here are few tips to Prevent Hypothyroidism

  • Iodised salt, seafood (such as fish and prawns), grains and breads are common dietary sources of iodine. Include iodized salt in your diet and food preparation.
  • Try to limit the intake of Cruciferous vegetables like kale, turnips, cabbage, cauliflower etc., as they are known as goitrogens which can inhibit the synthesis of thyroid hormones.
  • Limit the intake of soy products as they contain Goitrogens. They may also be found in soy products like soy chunks, soy granules, tofu, etc.
  • Along with iodine, Selenium also helps in improving the thyroid functioning. Seafood, organ meats, cereals, poultry, red meat, and eggs are a good source of selenium. Include these foods in your daily balanced diet.
  • Maintain a healthy lifestyle by consuming a healthy balanced diet, Practicing regular physical activity and stress management.

For general well-being you can begin by consuming a balanced diet 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 the RDA for protein requirement is 46g/d & fiber 25g/d for women.

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

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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