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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.

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Sakshi Gautam

20 hours ago

How can I get rid of lower belly fat..?

Others
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Happy Tummy Expert

20 hours ago

Dear Sakshi, Thank you for the Question. Increased abdominal fat can happen due to sedentary lifesty

Dear Sakshi, Thank you for the Question.

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.

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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Shiju Thomas

2 days ago

Hi my age is 26 and my weight & height is 5.10ft. and 66kg.
My question is how to gain weight and increase arm size ?

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Happy Tummy Expert

2 days ago

Dear Shiju Thomas, Thank you for the questionGaining muscle mass, toning of muscles, and body shapin

Dear Shiju Thomas, Thank you for the question

Gaining muscle mass, toning of muscles, and body shaping requires specific exercise regimen followed by appropriate dietary changes, especially in terms of good quality proteins balanced with appropriate calories, which should be done under professional guidance. For specific exercise regimen please contact a fitness expert.

Some of the nutrients that support healthy muscles and bone include protein, calcium, vitamin D, magnesium etc. Some of the food sources rich in these nutrients include milk and milk products, green leafy vegetables, lentils, soybean, nuts, etc. Include these foods in your daily balanced diet.

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.        

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.

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.

According to your mentioned Height & weight your BMI is 21.06kg/m2 which is categorised as Normal as per WHO classification for Asians

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

According to your mentioned Height & weight your Ideal body weight is 77kg

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

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

Sara

3 days ago

I'm female 22 years old.im suffering from hormonal imbalance and weight gain, GERD and boils.plz say diet plan

Digestive issues Others
0

Happy Tummy Expert

3 days ago

Dear Sara, Thank you for the question.Hormones play a vital role in the health of human females and

Dear Sara, Thank you for the question.

Hormones play a vital role in the health of human females and hormonal imbalance can cause several pathological conditions. Improper diet, sedentary lifestyle, stress and use of certain medication and drugs can cause hormonal imbalance.

Signs and symptoms of hormonal imbalance include changes in menstruation, acne, oily skin, fever, fatigue, excessive hair growth, dizziness, anxiety, allergy, weight gain, headache, water retention, endometriosis, urinary tract infections (UTI’s) and premenstrual syndrome (PMS). For further diagnosis and assistance kindly contact your specialized health care professional.

A boil is a pus-filled bump in the skin that is caused by a bacterial infection. Boils mainly occur on the face and neck, including the back of the neck. But they sometimes also develop in the armpits, groin, genital area, on the back, bottom or thighs. They develop when a hair follicle and the surrounding tissue become infected.

Here are a few tips for skin health

  • Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions and boils. Some of the most common sources of omega 3 are Fish, nuts & 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.
  • Drink adequate amount of water to maintain hydration.

Gastrointestinal digestive issues such as, burning sensation in the stomach, throat, Nausea, can be a symptom of GERD (Gastro oesophageal reflux disease), indigestion, constipation, IBS, intolerances, food allergies etc., and/or due to an underlying health condition which may require medical attention. For further diagnosis and assistance kindly contact your specialized health care professional.

Gastro esophageal reflux disease (GERD) is a chronic symptom of mucosal damage. It is caused due to the entry of stomach acid into the esophagus. The most-common symptoms of GERD include Heartburn, Difficulty in swallowing and a sour taste in the mouth or back of the throat due to fluids and undigested foods rising back in to the mouth.

Here are a few tips to manage GERD

It is important to modify your dietary patterns to manage the symptoms of GERD.

  • Weight management is necessary in people for whom the underlying cause of GERD may have been obesity.
  • Eat small frequent meals and avoid eating meals within 2-3 hours of bedtime.
  • Prevent laying down immediately after eating
  • Avoid drinking fluids in between the meals.
  • Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
  • Some of the foods should be restricted or avoided, these include caffeine, raw onion, citric juices and spicy foods etc.
  • Consume low fat dairy in substitute of full fat options to prevent or manage GERD symptoms.

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

General Dietary Guidelines for weight loss & Digestive Health that can be considered:

  • Eat a well-balanced diet including all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products), 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.
  • 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. 
  • Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
  • 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.
  • Limit the intake of fiber and dairy in case of loose stool/diarrhoea.
  • 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.
  • Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
  • Avoid lying down immediately after your meal consumption.
  • 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

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

Swetha

3 days ago

How many months take to lose fat

Others
0

Happy Tummy Expert

3 days ago

Dear Swetha, Thank you for the questionsAdolescence or teen age is a critical period of our lives in

Dear Swetha, Thank you for the questions

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

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.

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