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Dear Urvashi, Thank you for the question.

Polycystic ovarian Disease (PCOD) 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 PCOD. Management of PCOD 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

• Eat regular meals with balanced diets including all food groups
• 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.
• Limit intake of deep fried and high fat foods.
• Engage in regular physical activity
• Maintaining a good balanced diet and healthy lifestyle with regular physical activity, good quality sleep and stress management is beneficial for overall health.        

Thyroid disorders including hyper or 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.

Here are few tips to manage 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. 

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.

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.

Wishing you a great day ahead

Dear Monalisha, Thank you for the Question.

Starting the journey towards achieving ideal body weight is a good initiative on leading a healthy lifestyle! Kudos to you on your initiative. However, 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

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – 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.Combining cardio, strength training, and flexibility exercises is the most effective approach to lose weight, while following a balance diet.

 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

Dear Sandeep, Thank You for the Question.

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

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. Walking, cycling, jogging, skipping are some of the physical activities that can be considered. However, for specific exercise regimen to cater to specific fitness needs please contact a fitness expert.

It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals or fasting. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

Meal timings play an important role in maintaining a healthy balanced lifestyle and reduce the potential risks of digestive issues. It is recommended to consume 3 major meals at regular intervals with healthy snacks in between and avoid skipping of any meals or fasting. A Minimum 2–3-hour gap between the last meal and bedtime is recommended.

To achieve and sustain ideal body weight, it is very important to practice dietary modification. You can begin with small gradual changes towards portion guidance, and including high protein food

 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

18.5 to 24.9 - Normal

Less than 18.5 - Underweight

25 to 29 - Overweight

Above 30 – Obese

Please note that it is recommended for the target weight to be within normal BMI

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 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.

Dear Divya Borkar, 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 PCOS/ PCOD

• Eat regular meals with balanced diets including all food groups
• 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.
• Limit intake of deep fried and high fat foods.
• Engage in regular physical activity

Hypothyroidism refers to the common pathological condition of thyroid hormone deficiency. Thyroid disorders such as 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.

Here are few tips to manage 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. 

Rosacea is a commonly encountered chronic inflammatory skin disease in adults with a predilection for highly visible areas of the skin such as the face. It is characterized by flushing, redness, pimples, pustules and dilated blood vessels. We request you to kindly contact your health care professional such as a dermatologist for further assistance and management.

Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

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. 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.
• Vitamin B6 and Zinc Found in, 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.

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.

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

Dear Aishwarya, Thank you for the Question.

Gaining face fat specifically can be challenging because fat distribution is largely determined by various factors. 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.

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.

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 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

• 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.