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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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Manu

1 week ago

I have cervical spondylitis please suggest to get away from it...

Others
0

Happy Tummy Expert

1 week ago

Dear Manu, Thank you for the questionSpondylitis is a chronic inflammatory autoimmune disease t

Dear Manu, Thank you for the question

Spondylitis is a chronic inflammatory autoimmune disease that mainly affects spine joints, causing severe, chronic pain. In cervical spondylosis, degenerative changes start in the intervertebral discs with osteophyte formation and involvement of adjacent soft tissue structures. Even severe degenerative changes are often asymptomatic, but can lead to neck pain, stiffness, or neurological impairments.

Therefore, it is important to take care of calcium and vitamin D requirements for bone health, maintain bone mineral density and prevent the risks of osteoporosis, osteoarthritis, etc.

Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.

Recommended daily allowance for Calcium is 1000mg per day for women.

 Sunlight is the one of best sources of vitamin D, exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources of Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for Vitamin D is 15mcg per day for women.

For further assistance and management please contact a specialized health care professional such as an orthopaedic.

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 Women, the RDA for protein requirement is 46g/d and for fiber it is 25g/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, 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.

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.

Sakina Fatima

1 week ago

My weight is just 34kgs and I always tried to eat much but my stomach gets full in just 3-6 bites Only (countable). Now sure whatsvthe issue

Digestive issues Food Lifestyle Others
0

Happy Tummy Expert

1 week ago

Dear Sakina Fatima, Thank you for the questionWeight gain is a journey which requires appropriate nu

Dear Sakina Fatima, 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.

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.



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

Loss of appetite is usually observed in Cancer patients which can be caused due to nutritional deficiency, infection, medications and/or an underlying health condition which may require medical assistance. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are few guidelines that can be considered for weight gain & manage loss of appetite

  • 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.
  • Try to eat at regular meal times, do not wait for body’s hunger signal
  • Eat along with social company
  • 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 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.

Manu

1 week ago

I have hyperthyroidism so what is general diet plan that includes only homely product

Others
0

Happy Tummy Expert

1 week ago

Dear Manu, Thank you for the questionHyperthyroidism is a pathological disorder in which excess thyr

Dear Manu, Thank you for the question

Hyperthyroidism is a pathological disorder in which excess thyroid hormone is synthesised and secreted by the thyroid gland. It is characterised by normal or high thyroid radioactive iodine uptake (thyrotoxicosis with hyperthyroidism or true hyperthyroidism). It is usually associated with weight loss and underweight.

Here are a few tips to help manage Hyperthyroidism

  • limited intake of iodised salt is recommended.
  • Avoid consuming large amounts of soy and cruciferous vegetables such as cabbage, cauliflower, broccoli, brussels sprouts, turnips etc. Include them as a part of your daily balanced diet in limited amounts.
  • Maintain an ideal body weight as hyperthyroidism can lead to underweight.

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.

 

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 Women, the RDA for protein requirement is 46g/d and for fiber it is 25g/d.

Here are few nutritional guidelines for healthy balanced diet & manage fatty liver

  • 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.
  • 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 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.  
  • Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber
  • Avoid skipping meals. Also, try to avoid fasting and feasting too often.
  • Consume small frequent meals, with healthy snacking options.
  • 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.
  • 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.

Wishing you a great day ahead

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

Shalini londhe

1 week ago

Want to gain weight faster in healthy way, and also want to boost immunity, what do I need to do?

Fibre Intake Nutrition Food Lifestyle Physical activity Others
0

Happy Tummy Expert

1 week ago

Dear Shalini londhe, Thank you for the questionImmune system, a network of intricate stages and path

Dear Shalini londhe, Thank you for the question

Immune system, a network of intricate stages and pathways in the body, protects us against these harmful microbes as well as certain diseases. It recognizes foreign invaders like bacteria, viruses, and parasites and takes immediate action. factors that can depress the immune system are Environmental toxins (smoke and other particles contributing to air pollution, excessive alcohol), Obesity, Poor diet, Chronic mental stress, Lack of sleep and rest.

However, a balanced diet consisting of a range of vitamins and minerals, combined with healthy lifestyle factors like adequate sleep and exercise and low stress, most effectively primes the body to fight infection and disease.

Here are few tips to help boosting the immunity

  • A high-fiber plant-rich diet with plenty of fruits, vegetables, whole grains, and legumes appear to support the growth and maintenance of beneficial microbes. Certain helpful microbes break down fibers into short chain fatty acids, which have been shown to stimulate immune cell activity.
  • Gut microbiota helps regulate metabolism and energy balance, consume banana, garlic, yogurt, buttermilk etc., which are good sources of probiotics and prebiotics to maintain healthy gut.
  • Zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E play a vital role and help the immune system in several ways: working as an antioxidant to protect healthy cells, supporting growth and activity of immune cells, and producing antibodies.
  • Include protein in your diet as it helps support the immune system. Some of the sources include pulses, lentils, milk, paneer, soybean, nuts & seeds, etc.

 

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.

 

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

 

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

DEBASISH SANTRA

1 week ago

How to improve my health?

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity Others
1

Happy Tummy Expert

1 week ago

Dear DEBASISH SANTRA, Thank you for the questionKudos to you on starting the journey towards a healt

Dear DEBASISH SANTRA, Thank you for the question

Kudos to you on starting the journey towards a healthy lifestyle.

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 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.

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, 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.

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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