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Happy Tummy Expert

1 year ago

Dear Allampalli Rishitha, Thank you for the question

Food is an essential component of living healthy. Our body requires right proportion of micronutrients and macronutrients for growth and development. A healthy diet is very important for our energy, wellbeing, immunity, etc. One of the key aspects of living a happy healthy life amongst many others is to consume diversified balanced diet consumed in right proportions and in a mindful manner, regularly engage in physical activity and follow a good sleep regimen.
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 Recommended Daily Allowance (RDA) of protein for women is 46g per day.

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.
-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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