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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.

Nutrition

savari

2 days ago

My son 4.5 years old . last two weeks hospitaized. now what wil do for nutrition for him?

Nutrition
0

Happy Tummy Expert

2 days ago

Dear Savari, Thank you for the Question.We request you to kindly specify your requirements and query
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You need to be above 18 years to add a question or a comment.

priya Karmakar

2 days ago

I am feeling bloated all the time my stomach gets bigger in just 2 weeks I am feeling uneasy i feel like my stomach will blast

Nutrition Digestive issues Food Lifestyle Physical activity Intolerances Others
0

Happy Tummy Expert

2 days ago

Dear Priya, Thank you for the questionBloating can be a symptom of gastrointestinal digestive issues

Dear Priya, 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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Barnali Halder

2 days ago

Hi I'm a college student and I want to lose my belly fat
Suggest me a budget friendly diet for loose my belly fat

Fibre Intake Nutrition Food Lifestyle
0

Happy Tummy Expert

2 days ago

Dear Barnali, Thank you for the Question.Excess accumulation of visceral fat in the abdomen region c

Dear Barnali, 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.

Adolescence witnesses speedy physical and emotional development. These changes also demand for specific nutrient requirements. It is very important to consume a well-balanced diversified diet and engage in regular physical activity to support growth, pubertal changes, bone developments and increased haemoglobin production.

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

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

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

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

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

Count Your Daily Calories

  • It is recommended to consume 500kcal less than your average, daily, current dietary intake of calories to target on 2-3kg weight loss per month (ideally 0.5kg per week).
  • This target is a healthy& sustainable way of reducing and then maintaining the weight loss.
  • The first step hence is “counting your daily calorie intakes”. Counting your daily calorie intake is proven to be effective when on a weight loss diet. You can use applications/apps freely available, that will help you count your calories to keep a track on your daily calorie intake and physical activity levels.
  • These apps will also help you to track your hydration & sleep patterns which also impact your weight.

 

General Dietary Guidelines for weight loss that can be considered:

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

Some Physical Activity Tips:

Engage in at least 60 minutes of physical activity of moderate intensity such as walking Throughout the week.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment  

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.

Manya

2 days ago

I have excess 20 kgs weight and irregular and painful menstruation cycle. Suggest me something

Fibre Intake Nutrition Food Physical activity
0

Happy Tummy Expert

2 days ago

Dear Manya, Thank you for the questionThe ideal or general menstrual cycle is of 28 to 35 days, but

Dear Manya, Thank you for the question

The ideal or general menstrual cycle is of 28 to 35 days, but it's common to have a slightly shorter or longer cycle than this (from 21 to 40 days).

Some of the common reasons for a irregular period or change in the flow can be due to stress, sudden weight loss, being overweight, doing excess or intensive exercise, taking contraceptive pill, menopause, polycystic ovary syndrome (PCOS) or due to an underlying health condition which may require medical attention.

We recommend you to kindly suggest your friend to contact a specialized health care professional such as gynaecologist, for further diagnosis and assistance.

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. With any weight loss plan changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.

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

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

Count Your Daily Calories

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

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

 

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

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

General Dietary Guidelines for weight loss that can be considered:

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

Some Physical Activity Tips:

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

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment

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.

Sakshi

3 days ago

Hye I am student
My question is how to hydrate ourself in summer suggest me some fruit vegetables and drinks with quantity and budget friendly..

Nutrition Food
0

Happy Tummy Expert

3 days ago

Dear Sakshi, Thank you for the Question.Staying hydrated in the summer is important to ensure you st

Dear Sakshi, Thank you for the Question.

Staying hydrated in the summer is important to ensure you stay active and healthy amidst the scorching heat and soaring temperatures. Dehydration can cause fatigue, excess thirst etc. thus, 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.
  • Fruits and vegetables with high water content can help you remain hydrated all throughout the day. Cucumber, Watermelon, Tomatoes, Lettuce are some of the fruits which has high water content that you may include in your diet.
  • 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.

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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