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Dietary Fibre is a form of carbohydrate. It is the edible portion of plant foods and is resistant to digestion in the small intestine. It can be classified as Soluble and insoluble dietary fibre. Dietary Fibre forms an important component of our daily balanced diet and helps maintain normal digestive system.

Dietary Fibre is one of the most important nutrients that is known for its disease preventive and curative properties. Diets with a high content of fibre tend to have a positive effect on health like- 

• Lowers variance in blood sugar level
• Regulates blood pressure 
• Lowers total and LDL cholesterol thereby reducing the risk of heart diseases. 
• Adds bulk to stool and increases the frequency of bowel movements (improved laxation)
• Increased mineral absorption in the intestinal tract.
• Reduced calorie intake due to the feeling of satiety (as Fibre promotes a feeling of fullness).
• Considered to be Anticarcinogenic by preventing carcinogens from entering cells.

Naturally occurring Fibre (often referred to as "intrinsic") occurs in foods such as -

• Vegetables
• Fruits
• Whole grains- whole wheat, millets, brown rice etc. 
• Cereal bran 
• Flaked cereal- oats
• Dried beans 
• Legumes
• Nuts & Seeds

Some of the high Fibre fruits include Apple, Citrus fruits, Pears, Avocado etc. Vegetables such as Peas, green beans, Potatoes, Cauliflower, Amaranth, Drumstick leaves, Carrot, Brinjal etc., are good sources of Fibre.

According to the recent RDA (2020) the daily Dietary Fibre intake varies with Age, Gender & Physical activity as follows-

(*RDA for Indians-ICMR-NIN-2020)

Increasing the amount of Fibre in your diet should be done gradually, a sudden increase can cause unpleasant abdominal discomfort such as bloating and flatulence. Individuals with abdominal discomfort, diarrhoea or any other gastric issue should consume Fibre mindfully under the supervision of a healthcare professional such as a doctor or Nutritionist.

Dairy products like eggs, milk, cheese, curd, yogurt, paneer, buttermilk as well as meat and its products such as chicken, fish, mutton, prawns etc are low in Fibre when compared to cereals, pulses, legumes, grains, vegetable and Fruits.

• Choose Fibre rich Whole grains & Multigrain cereals like Whole wheat, oats, millets, brown rice etc.
• Try to include fruits and vegetables in every meal of the day in the form of salad, sabji, curry, soups, smoothie & juice.
• Snack on high Fibre fruits, dried fruits, nuts & seeds throughout the day.
• For breakfast switch from white bread toast, white pasta, rice-based dishes to whole grain breads, wheat pasta, oats, multigrain bread, and millets as they have higher Fibre content. 
• Consume vegetables in raw, steamed, stewed, baked & grilled form
• Relish desserts and baked foods made with whole wheat, oats, bran, barley, wheat semolina, Vermicelli, nuts and seeds, for example oat meal cookies, multigrain crackers, whole wheat brownies etc.
• Try to include legumes and pulses in your diet in the form of lentil soup, gravies, side dishes, sprouts salad, boiled chickpea, kidney beans salads.
• Include porridges made with multigrain and millet like finger millet, Foxtail millet, Jowar, Bajra & oats.

Multigrain is the term used when two or more grains are mixed or used in preparation & development of a particular product to enhance the nutritive value of the product or dish.

The demand for healthy, nutritious and safe food is growing worldwide therefore consuming a well-balanced diet helps in keeping an individual healthy and is a preventive measure for lifestyle diseases. Thus, multigrain product provides bundle of nutrients, which may not be sufficiently available through single grain consumption. Multigrain product also provides variety of phytochemicals and flavours which also help in improving the textural and sensory quality of the product.

Besides being a good source of energy, Multigrain provide a good amount dietary fibre, protein, essential fatty acids (PUFA). Important micronutrients like vitamins, especially many B vitamins (Thiamine & Riboflavin), minerals, antioxidants and phyto-chemicals.

• Whole Wheat,
• Rice,
• maize,
• Barley,
• Oats,
• Rye,
• Sorghum,
• Finger millet
• Foxtail millet
• Jowar
• Bajra
• pulses
• legumes.
• Buckwheat

• Multigrain are a good source of fiber which is thereby recommended for the treatment of severe constipation, stomach ulcers, maintain blood glucose level and weight loss.
• It helps lowering blood cholesterol therefore reducing the risk of coronary heart disease.
• Antioxidant property in multigrain prevents ageing and various diseases associated with oxidative stress, such as cancer and neurodegenerative diseases.

A balanced diet is one that 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.

• Cereals, millets and pulses
• Vegetables and fruits
• Milk and milk products, egg, meat and fish
• 4.Oils & fats and nuts & oilseeds

'My Plate' is a plate concept which is designed in such a way that it includes all the food groups in the right proportion which thereby prevents macronutrient and micronutrient malnourishment.

Regular consumption of foods in the right proportion as per ‘My Plate’ model-

• Maintains good Microbial Flora (beneficial bacteria in the intestines).
• Prevents Diabetes mellitus, Cardiovascular Diseases(CVD) such as heart attack, stroke and many other diseases.
• Maintains appropriate alkalinity and thereby reduces inflammation and decreases the chances of kidney stone formation.
• Prevents insulin resistance and maintains appropriate insulin sensitivity and glycaemic index.
• Ensures adequate intake of fiber and therefore prevents constipation.
• Prevents adverse effects of environmental pollutions and toxins such as heavy metals and pesticides by working as a detoxifying agent.

The My Plate concept for the day represents the proportions of different food groups for meeting 2000kcal. It is not recommended for any specific medical condition or as a weight management diet.

Cooking oils (liquid) and solid fats together are referred to as fats. Fats contribute to texture, flavor and taste and increase the palatability of the diet.

Fats are essential for meeting some of the nutritional needs like essential fatty acids (linoleic n-6 and alpha-linolenic n-3) and serve as rich sources of energy. Fats also promote the absorption of the four fat-soluble vitamins (A,D,E and K), Therefore, fats should be consumed, in moderation.

Dietary fats can be derived from plant and animal sources. Fats that are used as such at the table or during cooking (vegetable oils, vanaspati, butter and ghee) are termed as “visible” fats. Fats that are present as integral components of various foods are referred to as “invisible” fat.

The total fat (visible + invisible) in the diet should provide between 20-30% of total calories. Adults with sedentary lifestyle should consume about 25 g of visible fat, while individuals involved in hard physical work require 30 - 40g of visible fat. Visible fat intake should be increased during pregnancy and lactation to 30g. Diets of young children and adolescents should contain about 30-50g/day. However, ingestion of too much fat is not conducive to good health.

All fats in foods provide mixtures of three types of fatty acids, which are the “building blocks” of fats. Fatty acids are the primary constituents of all dietary fats. Based on their chemical nature, the fatty acids are broadly grouped as saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA).

Fats from coconut oil, vanaspati, animal fats (ghee and butter) and animal foods like milk, milk products and meat provide saturated fatty acids. Saturated fatty acids are known to increase serum total and LDL-cholesterol levels, reduce insulin sensitivity and enhance thrombogenicity and increase CVD risk. Therefore, SFA intake should not exceed 8-10% of total energy.

During hydrogenation, the liquid oils become solid because the mono and polyunsaturated fatty acids are converted into saturated fatty acids and isomers called trans fatty acids. Current evidence indicates that saturated fatty acids and a high intake of trans fatty acids may increase the risk of heart disease. The intake of trans fatty acids should not exceed 1% of energy intake. Example of Trans fat is Vanaspati/ Dalda.

Unsaturated fats are considered as good fats they are liquid at room temperature and are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.

There are two types of unsaturated fats monounsaturated (MUFA) and polyunsaturated fats (PUFA). Monounsaturated fats are found in high concentrations in Olive, peanut, canola oils, Avocados, almonds, hazelnuts, and pecans, pumpkin and sesame seeds. whereas polyunsaturated fats are are found in high concentrations in Sunflower, corn, soybean, and flaxseed oils, Walnuts, Flax seeds, Fish.

Omega-3 and Omega-6 are simple PUFA, which are present only in plant foods. Omega-3 increase insulin sensitivity, increase peripheral glucose utilization and decrease adiposity and hence are anti-atherogenic. Omega-6 decrease plasma cholesterol.

Vegetable oils like Red palm oil, Palmolein, Groundnut oil, Rice bran oil, Sesame seed oil, Sunflower oil, Cottonseed oil, Corn oil and Soyabean oil are a good sources of Omega-6, whereas Rapeseed oil, Mustard oil and Soyabean oil are a good sources of Omega-3.

Body Mass Index (BMI) is a person’s weight in kilograms (or pounds) divided by the square of height in meters (or feet). A high BMI can indicate high body fat. BMI screens for weight categories that may lead to health problems, but it does not diagnose the body fat or health of an individual.

BMI can be a screening tool, but it does not diagnose the body fat or health of an individual. To determine if BMI is a health risk, a healthcare provider performs further assessments. Such assessments include skinfold thickness measurements, evaluations of diet, physical activity, and family history

For adults over 20 years old, BMI falls into one of the following categories.

BMI	Nutritional status
Below 18.5	Underweight
18.5–24.9	Normal weight
25.0–29.9	Pre-obesity
30.0–34.9	Obesity class I
35.0–39.9	Obesity class II
Above 40	Obesity class III

BMI is interpreted differently for children and adolescents, even though it is calculated using the same formula as adult BMI. Children and adolescents BMI need to be age and gender specific because the amount of body fat changes with age and the amount of body fat differs between girls and boys.
The CDC BMI-for-age growth charts take into account these differences and visually show BMI as a percentile ranking.

The correlation between the BMI and body fat is fairly strong but even if two people have the same BMI, their level of body fatness may differ. The accuracy of BMI as an indicator of body fatness also appears to be higher in persons with higher levels of BMI and body fatness. While, a person with a very high BMI (e.g., 35 kg/m2) is very likely to have high body fat, a relatively high BMI can be the results of either high body fat or high lean body mass (muscle and bone).

Ideal body weight (IBW) is considered as “healthy” weight and is defined according to its association with lowest mortality. Height and weight are established nutrition assessment variables. Metrics that adjust weight for height are used as estimates of underweight, overweight, and weight-associated health risks and mortality.

The National Institute of Nutrition (NIN), research body of the Indian Council of Medical Research (ICMR), Has redefined the ideal or reference weight of Indian adult man and woman with regard to age to 19-39 years instead of 20-39 years. The ideal body weight for male is 65 kg and 55 kg for females.

Millets are a traditional staple food of the dry land regions of the world. Millets are important foods in many underdeveloped countries because of their ability to grow under adverse weather conditions like limited rainfall. It is a drought resistant crop and can be stored for a long time without insect damage.

The major millet crops in India include Maize, sorghum, bajra (pearl millet), samai (little millet), varagu (kodo millet), ragi (finger millet) and foxtail millet, proso millet and barnyard millet.

Millets are a good source of energy, protein, B-vitamins and minerals such as calcium, iron, zinc, potassium, phosphorus and magnesium Millets are nutritionally comparable to major cereals and serve as good source of protein, micronutrients and phytochemicals. The millets contain 7-12% protein, 2-5% fat, 65-75% carbohydrates and 15-20% dietary fibre. Small millets are more nutritious compared to fine cereals. Millets are rich in fats (3-8%) as compared to rice and wheat, mostly high content of unsaturated fatty acids results in a healthy fat profile. Pearl millet has 70% unsaturated fats and rich in essential fatty acids like linoleic acid. Millets contribute to antioxidant activity with phytates, polyphenols and tannins present in it having important role in aging and metabolic diseases.

Finger millet	Calcium
Foxtail millet	lysine
Proso millet	leucine, isoleucine and methionine
Kodo millet	Niacin, pyridoxine and folic acid, calcium, iron, potassium, magnesium and zinc
Sorghum	potassium and is practically devoid of sodium

• Millets have potential health benefits which include reduction in the risk of heart disease, anti-diabetic, maintain digestive system, lowers the risk of cancer, detoxification the body, increase immunity in respiratory health, increase energy levels and improve muscular and neural systems 
• Millets are gluten-free, therefore an excellent option for people suffering from celiac diseases and gluten-sensitive patients often irritated by the gluten content of wheat and other more common cereal grains. 
• Fermented millet products act as a natural probiotic treatment for diarrhoea in young children. 
• Millets are good sources of magnesium that is known to be capable of reducing the effects of migraine and heart attack. 
• Millets are rich in phyto-chemicals containing phytic acid which is known for lowering cholesterol.
• Millet’s whole grain also shows prebiotic activity, which helps to increase the population of friendly bacteria that plays a key role to promote digestion. 
• Malting induces important beneficial biochemical changes in the millet grain.

To increase consumption of millets use millet grains or flour in daily cooking preparations. Millet based seet dishes can also be prepared such as ragi pudding, navane payasam etc. To gain effective benefits from the nutrient profile of different millets, choose multi millet food options. Use multi millet flour in various preparations such as roti, khakra, porridge, biscuits, cakes etc. Use multi millet grains in preparations such upma, poha, pulao etc.

WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work. Both moderate- and vigorous-intensity physical activity improve health.

Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

WHO recommendation for Adults aged 18–64 years

• Should do at least 150–300 minutes of moderate-intensity aerobic physical activity throughout the week
• Or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week
• Should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.
• May increase moderate-intensity aerobic physical activity to more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.
• Should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits
• To help reduce the detrimental effects of high levels of sedentary behaviour on health, all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

Regular physical activity, such as walking, cycling, wheeling, doing sports or active recreation, provides significant benefits for health. Some physical activity is better than doing none. By becoming more active throughout the day in relatively simple ways, people can easily achieve the recommended activity levels.
Regular physical activity can:

• Improve muscular and cardiorespiratory fitness;
• Improve bone and functional health;
• Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression;
• Reduce the risk of falls as well as hip or vertebral fractures; and
• Help maintain a healthy body weight.

Physical inactivity is one of the leading risk factors for noncommunicable diseases like cardiovascular diseases, Diabetes, cancer, obesity, sleep disorders etc. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active.

Policies to increase physical activity aim to ensure that:

• Walking, cycling and other forms of active non-motorized forms of transport are accessible and safe for all;
• Labour and workplace policies encourage active commuting and opportunities for being physically active during the work day;
• Childcare, schools and higher education institutions provide supportive and safe spaces and facilities for all students to spend their free time actively;
• Primary and secondary schools provide quality physical education that supports children to develop behaviour patterns that will keep them physically active throughout their lives;
• Community-based and school-sport programmes provide appropriate opportunities for all ages and abilities;
• Sports and recreation facilities provide opportunities for everyone to access and participate in a variety of different sports, dance, exercise and active recreation; and
• Health care providers advise and support patients to be regularly active.

Lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk. It is often seen in infants and children but may also be prevalent in adults.

The most common symptoms of lactose intolerance include:

• Nausea
• Abdominal cramps
• Flatulence
• Diarrhoea
• Bloating
• Urgency with bowel moments etc.

Lactose intolerance is not same as milk allergy. is a condition resulting from immune system disorder. It is more Milk allergy severe and may result in acute reactions including hives, vomiting, breathlessness, etc. Whereas lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk.

Dietary modification is a crucial part of management of lactose intolerance. Consume regular balanced diets with modifications in the intake of milk and based products. Avoid the intake of milk and milk products. Read label carefully and look out for words such as milk powder, milk solids, lactose etc.
Use lactose free or lactose reduced milk and milk products. Include foods such as fish, almonds, tofu and dark green leafy vegetables which are good sources of calcium. Depending of the degree of lactose intolerance, some people may be able to ingest small amounts of milk and milk products.

Celiac disease which also known as ‘gluten - sensitive enteropathy’ or ‘non-tropical sprue’ or ‘celiac sprue’ is an autoimmune disorder caused by a reaction to gliadin which is a component of gluten.
Gluten is a protein complex present in grains such as whole wheat, barley, oats, rye etc. and in grain-based products such as biscuits, bread, noodles, pastas and beverages such as barley malt, malt vinegar, beer etc.
In individuals with celiac disease, the gluten protein is not digested completely, the reaction from consumption of gluten triggers an immune response and causes damage to the villi of small intestine which in turn results in potential malabsorption of nutrients.

It is a multifactorial disease, including genetic and environmental factors and can be developed at any stage of life.
Feeding patterns in the first year of life, potential viral infections and presence of gene identified as HLA DQ2 and/or HLA DQ8, might be involved in the development of celiac disease. A study also found that increased incidence of rotavirus in children can increase the risk of developing gluten sensitivity.

• The most common symptoms include:
• Diarrhoea
• Vomiting
• Bloated abdomen
• Abnormal appearance and odour of stools
• Weight loss even with an increased appetite
• Weakness
• Fatigue
• Iron deficiency anemia
• Bone or Joints pain
• Alopecia
• Infertility
• Mouth ulcers
• Tendency of weight gain.

The gold standard to diagnose celiac disease in adulthood is the intestinal biopsy sampled by endoscopy.
Other methods of diagnosis include:

• Serological tests such as Anti-tissue transglutaminase antibodies & Deamidated gliadin peptides
• An in vitro gluten challenge test can also be performed using culture cells from the duodenal mucosa
• Observation of symptoms of relief upon elimination of gluten from diet

In both children and adults, early diagnosis and management of celiac disease by including gluten free foods is important, to avoid complications related celiac disease such as osteoporosis, vitamin D deficiency, ulcers, collagenous sprue etc.

• The cornerstone management of Celiac disease is to avoid gluten in daily diet.
• Avoid consumption of cereal grains such as whole wheat, barley, oats, rye etc., as they contain gliadin.
• Also avoid food products such as biscuits, bread, noodles, pastas and malted beverages such as barley malt, malt vinegar, and beer etc., made from whole wheat, barley, oats, rye etc.
• Include rice, corn, potato, millets, and soybean, arrowroot and amaranth seeds in daily diet. Products made out of these foods can be a part of daily diet for an individual who is diagnosed with celiac disease
• Prepare dishes such roti and paratha out of millet flour, rice flour or arrowroot flour. You can also substitute maida and wheat with these flours while baking foods such as biscuits and cakes.
• While grocery shopping carefully read labels to avoid food products that have gluten and hence look out for words such as ‘made from whole wheat’, ‘contains traces of wheat’, and mention of other ingredients that contain gluten or cross contamination with wheat.
• Choose products that are labelled ‘gluten free’, ‘made from millets’, ‘made with soybean’, etc.
• Consult your health professional for management and avoidance of any complications.

• Whole wheat
• Daliya
• Sooji
• Maida
• Rye
• Barley
• Oats

Food Products to avoid (unless labelled gluten free)

• Bread
• Pasta
• Noodles
• Poori
• Roti/Chapathi

• Rice
• Millets
• Amaranth
• Buckwheat
• Buckwheat
• Fresh vegetables
• Fresh fruits
• Soya
• Plain nuts and seeds
• Egg

• Plain meat and fish
• Plain milk (for those who can tolerate easily)
• Dals/ Pulses
• Arrowroot
• Tapioca
• Sabudana
• Tea, Coffee (for those who can tolerate easily)
• Honey

Gut microbiota includes a diverse community of bacteria in human gut, they carry out various functions that influences our overall health. The functions include, nutrient metabolism, natural defense against infections and regulation of immune system.

Prebiotics are food components that confer benefits to the host by selectively stimulating the growth of beneficial gut microbiota.
Probiotics are beneficial bacteria that incur positive effects on human health. They are present in the human gut and are also taken through food products such as yogurt, fermented foods, dietary supplements etc.

Prebiotics naturally exist in different foods including, asparagus, garlic, chicory, onion, honey, banana, barley, tomato, rye, soybean, human’s and cow’s milk, peas, beans, etc.

The common sources of probiotics are yogurt, cultured buttermilk and cheese. The other foods that are produced by bacterial fermentation are, tempeh, sauerkraut, sour dough, bread etc. Look for food products labelled ‘Probiotic’, ‘Probiotic food’, ‘Contains Probiotics’, ‘with Probiotics’ etc.

Probiotics may have a variety of effects in the body, and different probiotics may act in different ways.

• Help your body maintain a healthy community of microorganisms or help your body’s community of microorganisms return to a healthy condition after being disturbed
• Produce substances that have desirable effects
• Influence your body’s immune response.

Probiotics have shown promise for a variety of health purposes,

• Including prevention of antibiotic-associated diarrhoea (including diarrhoea caused by Clostridium difficile),
• Prevention of necrotizing enterocolitis and sepsis in premature infants,
• Treatment of infant colic,
• Treatment of periodontal disease, and
• Induction or maintenance of remission in ulcerative colitis.

Apart from maintaining gut health Prebiotics have various other health benefits such as-

• the beneficial effects of prebiotics is the stimulation of the immune system which confers a state of well-being and reduces the risk of diseases.
• Prebiotics may be beneficial in the prevention of colorectal cancer by modifying the composition or activity of the colorectal microflora.
• Prebiotics improve the gut mucosal barrier and modulate the microflora, and hence help in the prevention of Inflammatory Bowel Disease (IBD).
• By stimulating the growth of beneficial bacteria, prebiotics like bifidobacteria act as a viable option in relieving constipation.
• Prebiotics improve the gut barrier integrity and reduce intestinal low-grade inflammation, thus ameliorating metabolic alterations and promoting weight loss.
• Prebiotics are also involved in the absorption of fats and phospholipids in the lower intestine. This binding effect of prebiotics also leads to decreased levels of cholesterol.
• Prebiotics improve the absorption of vital minerals such as calcium and magnesium, which in turn has beneficial effects on bone mineralization.

Some of the most common digestive issues include constipation, diarrhea, Indigestion, lactose intolerance, celiac disease, stomach pain, acid reflux /acidity etc., which occur across age groups.
Most of them are manageable through modifications in nutrition, lifestyle changes and /or medications basis the severity of the issue.

Constipation is the irregular, infrequent bowel movements, which can also be associated with difficulty in passage of faeces. It can be caused by multiple factors including faulty dietary habits (lack of fiber, insufficient water intake etc.), sedentary lifestyle, erratic bowel schedules etc.

It is important to modify your regular balanced diet with high fibre and increased intake of fluids. The recommended amount of fibre is 30g/d for men and 25g/d for women. Include whole grain cereals, green leafy vegetables and fibrous vegetables and fruits such as apples, citrus fruits, peas, green beans etc. It is desirable to consume at least 8-10 glasses of water. Staying active is also known to help manage constipation.

Diarrhea is the frequent passage of loose, watery stools, which results in the loss of fluids and electrolytes and if left unmanaged it can lead to severe dehydration which can be extremely detrimental to health. It is important to increase the intake of fluids such as water, fruit juices, clear soups, coconut water etc. Consume low fibre fruits such as banana and papaya. Restrict the intake of whole cereals, nuts, raw vegetables and milk or milk-based beverages. Eat small frequent meals. In case of acute diarrhoea, consume ORS to replenish loss of electrolytes and prevent dehydration.

Stomach pain also referred to as Stomach ache, abdominal pain or stomach cramps is the discomfort felt near the abdominal region. It can range from mild to severe with varied frequency overtime. Different causes of stomach pain include constipation, indigestion, lactose intolerance, GERD, bowel obstruction, appendicitis, peptic ulcer etc. Some of the other symptoms that may accompany stomach pain include, fever, nausea, vomiting, bloating, loss of appetite etc.

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.

The most common risk factors of GERD are as follows:

• Obesity
• Consuming caffeine: in form of chocolates, coffee.
• Pregnancy
• Having diet rich in fatty acids
• Stress
• Hiatus Hernia

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 and avoid drinking fluids in between the meals. 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.

Protein is an important component of your daily balanced diet and inadequate intake may lead to loss of energy, fatigue, improper functioning of immune system etc.
Proteins are chains of amino acids which are involved in nearly every process in the body. Proteins function as enzymes, transcription factors, binding proteins, transmembrane transporters and channels, hormones, receptors, structural proteins, and signalling proteins.

Some of the functions of protein are

• Growth and Maintenance-Protein is required for the growth and maintenance of tissues
• Enzymes are proteins that aid the thousands of biochemical reactions that take place within and outside cells. Bodily functions that depend on enzymes include Digestion, Energy production, Blood clotting, Muscle contraction
• Proteins act as a buffer system, helping your body maintain proper pH values of the blood and other bodily fluids.
• Proteins in the blood maintain the fluid balance between your blood and the surrounding tissues.
• Proteins form antibodies to protect your body from foreign invaders, such as disease-causing bacteria and viruses.
• Some proteins transport nutrients throughout your entire body, while others store them.
• Protein can serve as a valuable energy source but only in situations of fasting, exhaustive exercise or inadequate calorie intake.

Get your protein from plants when possible. Eating legumes (beans and peas), nuts, seeds, whole grains, and other plant-based sources of protein is a win for your health .

Here are some examples for each category:

• Legumes: lentils, beans (chickpeas, kidney, mung, pinto etc.), peas (green, split, etc.), soybeans (and products made from soy: tofu, tempeh, etc.), peanuts.

• Nuts and Seeds: almonds, pistachios, cashews, walnuts, hazelnuts, pecans, hemp seeds, squash and pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds.
• Whole Grains: wheat, quinoa, rice, wild rice, millet, oats, buckwheat,
• Other: while many vegetables and fruits contain some level of protein, it’s generally in smaller amounts than the other plant-based foods. Some examples with higher protein quantities include corn, broccoli, asparagus, brussels sprouts, and artichokes.

• Poultry (chicken, turkey, duck, Eggs)
• Seafood (fish, crabs, prawns, mollusks).
• Dairy foods(yogurt, curd, milk, cheese, Paneer).
• Red meat—mutton, beef, pork, lamb, veal, goat meat

Protein intake should ideally be considered as 0.8-1g per kg body weight per day for adults.
According to the ICMR-NIN 2020 RDA the protein requirement are-

• Man-54g/d
• Woman-46g/d
  • Pregnant woman- +9.5g/d(2nd trimester) & +22g/d(3rd trimester)
  • Lactation-0-6m-(+17g/d) & 7-12m (+13g/d)
• Children
  • 1-3y- 12.5g/d
  • 4-6y- 16g/d
  • 7-9 y-23g/d
  • 10-12y- boys 32& Girls-33g/d
  • 13-15y- boys-45& Girls-43g/d
  • 16-18y- boys-55& Girls-46g/d

Water accounts for 70% of our body weight. It is a constituent of blood and other vital body fluids. Water plays a key role in elimination of body wastes and regulation of body temperature. The body loses water through sweat, urine and faeces. This loss must be constantly made good with clean and potable water. A normal healthy person needs to drink about 8 glasses (2 litre) of water per day. During very hot weather and while undertaking vigorous physical activity, this requirement increases as a considerable amount of water is lost through sweat.

Water should be safe and wholesome i.e., it should be free from disease-causing agents like bacteria, viruses, parasites etc., and harmful chemical substances like pesticides, industrial wastes, heavy metals, nitrates, arsenic and excess of fluoride. Fluorosis, a disease with bone deformities and dental problems, results from drinking water containing an excess of fluoride over long periods. Generally, a concentration of 0.5 to 0.8 mg of fluoride per litre of drinking water is considered safe.

If a water source is not safe for drinking, boiling it for 10-15 minutes is a satisfactory method of purification of the water. It kills all disease-causing organisms and also removes temporary hardness. However, boiling will not remove other chemical impurities. There are many modern gadgets which claim to provide safe and wholesome water.

There is no evidence to suggest this. Some feel that it may dilute the digestive enzymes, but this does not occur, because the intestines produce several times more enzymes than what is actually required for digestion. Water intake may however fill the stomach and thereby give a feeling of fullness. This is common among children.

Even mild dehydration may produce negative symptoms as well as can increase the risk of certain medical conditions like-

• Fatigue
• Confusion or short-term memory loss
• Mood changes like increased irritability or depression
• Urinary tract infections
• Kidney stones
• Gallstones
• Constipation

There is no standardised tool to determine dehydration however the amount and color of urine can provide a rough estimate of adequate hydration. Generally, the color of urine darkens the more concentrated it is (meaning that it contains less water). However, foods, medications, and vitamin supplements can also change urine color. Smaller volumes of urine may indicate dehydration, especially if also darker in color.

Water is considered the primary source for consumption but any other beverages preferably non- alcoholic and non- carbonated beverages are considered to be ideal. Tender coconut water, natural fruit juices, buttermilk, milk, soups and about 20% of our total water intake comes not from beverages but from water-rich foods like lettuce, leafy greens, cucumbers, bell peppers, summer squash, celery, berries, and melons etc.

Skin is an organ with numerous functions such as barrier function, mechanical, immune, sensory, endocrine, thermoregulatory, vitamin D synthesis. It is of crucial importance how skin appears to be which depends on its texture, colour, surface, elasticity, sweating, sebum, scent etc.
Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration. Skin mirrors processes in the whole system, therefor many skin disorders and rapid aging are manifestations of certain disturbances, like lack of nutrients, vitamins, and minerals.

Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the face, neck, back, shoulders. Various factors that contribute to acne are genetic, hormonal imbalances, PCOS, inflammation due to food or drug sensitivity, stress, Corticosteroids, Lack of exercise, inappropriate dietary habits, and environmental influences.

To promote healthy skin and overall health it is necessary to consume a healthy diversified balanced diet which provides all the nutrients in required amounts and proper proportions along with regular physical activity & hydration.

Here are a few tips for good skin

• 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 & C help to build and maintain healthy skin by reducing the sebum production. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi etc.
• Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.
• Selenium helps in protecting the skin from sun exposure damage and plays a key role in elastin development, which is important for the skin structure. It can be found in sea food, whole wheat, nuts, eggs, garlic.
• Zinc is an important trace mineral that aids repair of damaged
• tissue and heals wounds. Another important application of zink
• includes protecting skin from the sun’s harmful ultraviolet rays. Food
• Zinc is an important trace mineral that aids repair of damaged tissue and heals wounds. Another important application of zink includes protecting skin from the sun’s harmful ultraviolet rays. Food sources high in zinc include: oysters, pecans, poultry, pumpkin seeds, ginger, legumes, sea food, mushrooms and whole grains.

Foods that make skin shiny and healthy18

1. Carrots (beta carotene - vitamin A)
2. Green tea (anti-oxidants- lower stress, good sleep)
3. Citrus fruits (Vitamin C)
4. Berries
5. Tomato (antioxidant)
6. Almonds, walnuts (healthy fats - energy for exercise and functioning of the system)
7. Unsweetened yoghurt (good for teeth, bones better digestion)
8. Cheese (prevention of gums and cavity problems- oral& bacteria)
9. Vegetables (minerals, vitamins, bers, low calories - reduced
10. bloating, shiny young appearing skin)
11. Sweet potato (antioxidan

• Sugar
• Spicy hot food
• Caffeine
• Chocolate and fatty foods
• Alcohol-excessive drinking
• Processed foods
• Fatty and fast foods and hydrogenised oils
• Salt

For general wellbeing a normal healthy person needs to drink about 8 glasses (2 litre) of water per day. During very hot weather and while undertaking vigorous physical activity, this requirement increases as a considerable amount of water is lost through sweat.

Whole grains are defined by the FDA as the “intact, ground, cracked or flaked fruit of the grain whose principal components are the starchy endosperm, germ and bran, are present in the same relative proportions as they exist in the intact grain.

All whole grain kernels contain three parts: the bran, germ, and endosperm. Each section houses health-promoting nutrients.

• The bran is the fiber-rich outer layer that supplies B vitamins, iron, copper, zinc, magnesium, antioxidants, and phytochemicals. Phytochemicals are natural chemical compounds in plants that have been researched for their role in disease prevention.
• The germ is the core of the seed where growth occurs; it is rich in healthy fats, vitamin E, B vitamins, phytochemicals, and antioxidants.
• The endosperm is the interior layer that holds carbohydrates, protein, and small amounts of some B vitamins and minerals.

Some of the cereals that are a good example of whole grains are –

Wheat	Teff
Oats	Amaranth
Barley	Buckwheat
Brown rice	Quinoa
Maize	Triticale
Rye	Wild Rice
Millets	Bulgur

• Eating whole grains instead of refined grains substantially lowers total cholesterol, low-density lipoprotein (LDL, or bad) cholesterol, triglycerides, and insulin levels.
• Replacing refined grains with whole grains and eating at least 2 servings of whole grains daily may help to reduce type 2 diabetes risk. The fiber, nutrients, and phytochemicals in whole grains may improve insulin sensitivity and glucose metabolism and slow the absorption of food, preventing blood sugar spikes. In contrast, refined grains tend to have a high glycemic index and glycemic load with less fiber and nutrients.
• By keeping the stool soft and bulky, the fiber in whole grains helps prevent constipation, a common digestive issue. It also helps prevent diverticular disease (diverticulosis) by decreasing pressure in the intestines.

Atta/ flour made from wheat, millets (Ragi, Jowar, bajra) or multigrain atta can be consumed or taken in the diet throughout the day across all meals and various forms as part of your daily balanced diet. Cereals have essential nutrients like complex carbohydrates, fiber, protein, essential fatty acids (PUFA). Important micronutrients like vitamins, especially many B vitamins (Thiamine & Riboflavin), minerals, antioxidants, and phyto-chemicals.

Fruits & vegetables are rich source of macronutrients and micronutrients. The micronutrients present are minerals (like iron & Calcium) and vitamins (vitamin C, folic acid, B complex, carotenoids) , antioxidants, whereas, macronutrients present are complex carbohydrates & fiber.

Fruits & vegetables have various health benefits such as-

• They help in prevention of various micronutrient deficiencies.
• Low intake of fruits and vegetables may lead to chronic diseases such as cardiovascular diseases, blood pressure, hypercholesterolemia etc.
• Fiber in fruits & vegetables add bulk, leading to a more gradual nutrient absorption hence preventing constipation.
• Fruits & vegetables aid in maintaining a healthy gut and a healthy digestive system
• Fruits & vegetables have also been suggested to prevent osteoporosis in adults mainly for their rich sources of calcium and other vitamins which are vital in bone health.
• Fruits and non-starchy vegetables are very low in energy since they contain high amount of water and fiber and can be consumed in a relatively larger amount contributing to increased satiety to maintain normal weight.

Fruits and vegetables should be a part of your daily balanced diet It is necessary to consume minimum 5 servings of vegetables which is 500g/d (200g of roots & tubers, 100g of green leafy vegetables & 200g of other vegetables ) with 1 serving of fruit(100g) as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.

It is preferable to consume fresh, locally available seasonal fruits & vegetables. However no single fruit or vegetable provides all the nutrients you need. The key lies in eating a variety of them and with different colours. Include commonly consumed green leavy vegetables, tomatoes, and other vegetables, apart from those which are yellow, orange, red, deep red, purple-coloured citrus fruits being Vitamin C rich enhance the diet significantly.

They can be consumed in both raw and cooked form; however, it is important to maintain food hygiene and food safety while preparing and consuming them. Vitamins are lost during washing of cut vegetables and cooking of food. However proper methods of cooking substantially reduce these losses. Nutrient loss is high when the vegetables are washed after cutting or when they are cut into small pieces for cooking. Consumption of properly washed raw and fresh vegetables is always beneficial.

• Watermelon
• Musk melon
• Orange
• Tomato
• Amaranth
• Ambat chukka
• Spinach
• Radish
• Ash gourd
• Botte gourd
• Cluster beans
• Colocasia stem
• Cucumber
• Ridge gourd
• Snake Gourd

• Apricot (dry)
• Avocado
• Banana
• Seetaphal
• Wood apple
• Dates fresh
• Raisins
• Sweet potato
• Tapioca
• Yam
• Arrow root
• Sundakai
• Lotus stem
• Beans
• Lotus stem (dry)

Iron deficiency anemia arises when the balance of iron intake, iron stores, and the body's loss of iron are insufficient to fully support production of erythrocytes. In some case anemia can occur if there is inadequate intake/ consumption of dietary iron from the daily diet or can also occur when there is malabsorption of iron in the body.

Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that provides oxygen to muscles. Iron is necessary for formation and productions of hormones.

Some of the clinical Symptoms of iron deficiency anemia include

• GI (gastrointestinal) issues
• Weakness
• Tiredness
• Lack of energy
• Problems with concentration and memory
• Premature loss of hair
• Spoon shaped nails(koilonychia)
• Burning and redness of the mouth and tongue
• Fatigue, breathlessness & palpitation
• People with iron deficiency anemia are less able to fight off germs and infections, to work and exercise, and to their body temperature
• Infants and children with iron deficiency anemia might develop learning difficulties.

You can reduce your risk of iron deficiency anemia by choosing iron-rich foods. The iron in food comes from two sources: animals and plants. Iron from animal sources is known as heme iron and is found in meat and fish. Iron from plants is known as nonheme iron, and is found in certain vegetables and in iron-fortified foods such as breakfast cereals. Heme iron is better absorbed by the body than nonheme iron.

• Animal sources of Iron- Chicken liver, Tuna/Fish, Eggs(yolk), Shrimp, Lamb or turkey(leg)/beef /spleen /liver.
• Plant Sources- Beans (kidney, lima, Navy) , sprouts, Tofu/soya paneer, Lentils/dhals, Molasses/palm jaggery, Spinach/Shepu/Amaranth leaves & other leafy vegetables, Brown rice/red rice flakes/Millets, Niger seeds(uchellu) , soyabean, Raisins, figs, dates.

• Vitamin C helps in the absorption of Iron in the body. Try to combine nonheme iron foods with vitamin C (for example, a glass of orange juice) to increase absorption of iron. Some of the rich sources of iron are- Citrus fruits and juices, such as orange and grapefruit, Kiwi fruit/guava/amla, Mango, Papaya, Pineapple, Strawberries, raspberries, blueberries, and cranberries, Watermelon/ muskmelon. Vegetables Rich in Vitamin C are- Broccoli, Brussels sprouts, and cauliflower, Green and red peppers, Spinach, cabbage, turnip greens, and other leafy greens, Tomatoes and tomato juice.
• Try to avoid consuming tea & coffee immediately after consuming your meals as it reduces the absorption of iron from the meal in the body.

The normal Hb level for males is 14 to 18 g/dl; that for females is 12 to 16 g/dl. (Reference: NIH, Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd edition).

Antioxidants are groups of compounds that neutralize free radicals and reactive oxygen species (ROS) in the cell. Antioxidants provide protection against damage caused by free radicals and plays important roles in the development of many chronic disease including cardiovascular diseases, aging, heart disease, anaemia, inflammation.

Oxidative stress arises because of an imbalance between free radical production and antioxidant defences, is associated with damage to a wide range of molecular species including lipids, proteins, and nucleic acids. Short-term oxidative stress may occur in tissues injured by trauma, infection, heat injury, hyperoxia, toxins, and excessive exercise.

Antioxidants in the diet have been shown to be remarkably effective in delaying or preventing the onset of chronic inflammatory diseases.

• Eating an antioxidant rich diet may help keep cognitive skills strong during old age.
• Antioxidants help in boosting the immune system thereby help in fighting against any infections etc.
• Consumption of high levels of antioxidants such as vitamin C, E and carotenoids is associated with delayed development of various forms of cataracts.
• Antioxidants in foods have been shown to be effective in maintaining memory and cognitive improvement.
• Foods rich in antioxidant containing carotenoids and vitamin E may protect cardiovascular disease. Whole grains, fruits and vegetables are a good source of antioxidants.

Some of the micronutrients of dietary origin with antioxidant properties include the following.

• Vitamin C is a water-soluble antioxidant that protects against heart diseases, cataracts, macular degeneration. Citrus fruits & vegetables such as oranges, guava, lemon, kiwi, starfruit, tomato, amla, green leafy vegetables are the best source of vitamin C.
• Vitamin E & Carotenoids are crucial micronutrients with an antioxidant property as it decreases LDL oxidation thereby reducing the LDL cholesterol, it also reduces inflammation caused by free radicals & oxidative stress and may help lower the risk of cardiovascular disease Whole grains, pulses, nuts & seeds fruits and vegetables are a good sources of vitamin E & carotenoids
• Phytochemical compounds found in nuts & seeds such as flavonoids, phytosterols have potential serum cholesterol modulating effects. Walnuts have highest antioxidant activity.
• Selenium in pulses & legumes such as red gram, Bengal gram, green gram, soyabean, etc. are good source of antioxidants.

There is no set RDA (Recommended Dietary Allowance) provided for the daily consumption of antioxidants.

• However, you can consume 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.
• 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.
• 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 fibre and essential nutrients such as vitamin A, Vitamin B, iron, zinc, antioxidants etc.

Carbohydrates are one of the three macronutrients in the human diet, along with protein and fat. Carbohydrates are sugars or polymers of sugar such as starch that can be hydrolyzed to simple sugars by action of digestive enzymes. Carbohydrates are commonly classified as mono-saccharide, disaccharides, oligosaccharides, and poly-saccharides. Plants produce carbohydrates by photo-synthesis.

• Carbohydrates are a good source of energy; every gram of carbohydrates yields about 4kcal of energy. Cereals and cereal products are rich source of carbohydrates. The healthiest sources include complex carbohydrates because of their blunted effects on blood glucose.
• Fiber is an important carbohydrate as well. Healthy adults should consume about 25-30 g per day of fiber, as it is found to reduce the risk of coronary heart disease, strokes, and digestive issues.
• Carbohydrates also play an important role in the structure and function of the body organs and nerve cells.
• Carbohydrates help in the growth of desirable or good bacteria thereby improving the digestive health.
• Carbohydrates help in maintaining normal blood glucose levels in the body.

Most of the food groups contain carbohydrate in either simple or complex form. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates. Carbohydrates are a good source of energy. You can include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients. Complex carbohydrates– Wheat, Ragi, Jowar, Bajra, Foxtail millet, oats, wheat bran etc Simple carbohydrates- Rice, Sago, Sugar etc Dietary fiber also known as roughage is a type of carbohydrate- Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc. Fruits including banana, apple, and citrus fruits like orange & sweet lime, Dried beans, peas etc Carbohydrates are also found in dairy products, legumes and starchy vegetables.Some of the foods that contain no or negligible amount of carbohydrates are meat, fish, egg, poultry etc.

A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates.
Estimated Average Requirement (EAR) of carbohydrates for adult male & female is 130g/d.

Carbohydrates are one of the most important & essential nutrients that provides us energy to carry out our daily physical and physiological functioning. 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.

However excess carbohydrates in the diet are stored as fat in adipose tissue. When the body needs energy, it can be realized from the adipose tissue. An increase in simple carbohydrates may contribute to obesity, a disease that puts individuals at an even greater risk for further disorders such as cardiovascular disease.

It is recommended to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients., they help in maintaining the sugar levels, give a feeling of satiety.

Weight gain or weight loss entirely does not depend on one particular food, ingredient, cuisine or medicine it involves multiple factors such as Dietary intake, lifestyle pattern, metabolic conditions, genetics, stress etc.

Inadequate intake of carbohydrates can cause drop in blood sugar and various other health risks such as.

• headache. 
• Fatigue
• Weakness
• Difficulty concentrating 
• Nausea
• Constipation
• Multivitamin deficiencies 
• Weight loss & malnutrition

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. The immune system consists of Macrophages, T-cells, & B-cells. In addition the immune system also repairs the damaged, wounded or diseased tissue.

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.

There is no quick fix or any particular diet to boost the immunity however consuming a healthy balanced diet with essential macro-nutrients and micro-nutrients along with physical activity & stress management can help in boosting the immunity. Physical activity & stress management can help in boosting the immunity.

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, eggs, lean meat, nuts & seeds, etc.
• Carotenoids such as lycopene in tomatoes and beta carotene found on oranges, dark green leafy vegetables have antioxidant properties the may protect immune cess from destructive free radicals, molecules that can harm cells and damage the DNA.
• 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 and immune system.

The best method for obtaining the micronutrients required to improve immune system functions is through a proper diet, including the consumption of vegetables and fresh fruits.

• Selenium and B vitamins are abundant in button mushrooms. Other foods with high selenium contents include sardines, garlic, broccoli, Brazil nuts, tuna, and barley.
• Zinc can be obtained from lean meats, wheat germ, oysters, crabs, poultry, chickpeas, yogurt, and baked beans.
• Heme iron is available in lean poultry, red meat shellfish and is most readily absorbed. Other healthy sources of iron include broccoli, kale, green leafy vegetables, beans.
• Folate is found in beans, peas, and green leafy vegetables
• Baked potatoes, lean chicken breast, chickpeas, cold-water fish, such as tuna, and bananas are all high in vitamin B6
• Green leafy vegetables, including spinach and kale, in addition to citrus fruits, contain vitamin C, which is also abundant in brussels sprouts, bell peppers, strawberries, and papaya.
• Vitamin E is abundant in hazelnuts, peanuts, almonds, and sunflower seeds, in addition to spinach and broccoli.

Increased blood sugar levels is termed as Diabetes mellitus which is a chronic metabolic disorder that prevents the body to produce or to utilise glucose completely or partially. It is characterised by raised glucose concentration in blood and alterations in carbohydrates, protein & fat metabolism.

• A fasting blood sugar level of <110 mg/dL is considered normal.
• ≥110 to <126 mg/dL indicates you have impaired fasting glucose.
• ≥126 mg/dL indicates you have diabetes.

There are mainly two types of diabetes which are

Type 1- This form of diabetes is also known as ‘insulin- dependent diabetes’. It is an autoimmune disease where the body’s immune system attacks and destroys the insulin producing beta cells of pancreases. As a result, there is little or no production of insulin and hence such individuals require insulin injection on regular basis.
Type 2- Also known as non-insulin dependent diabetes which the most common form of diabetes. In this type of diabetes, apart from defect in insulin secretion, the insulin produced is not effectively used by the body due to a condition called insulin resistance. Induvial with type 2 diabetes can manage or control the blood glucose levels with diet, exercise, and oral anti-diabetic drugs.

There is no one cause however Various factors that can cause diabetes are-

• Genetics,
• Sedentary lifestyle with lack of physical activity,
• Acute stress
• Unhealthy eating practices
• obesity,
• Ageing
• Auto-immunity., etc

Some of the most common and prominent signs & symptoms include

• Frequent urination (Polyuria)
• Excessive thirst (Polydipsia)
• Increased hunger (Polyphagia)
• Loss of weight
• Tiredness
• Slow healing of wounds

Uncontrolled diabetes can cause acute as well as long term complications which can-

• Affects vision
• Increase risk of heart disease
• Slow healing of wounds & increased chances of infections
• Higher risk of kidney failure
• High risk of stroke

Different carbohydrates raise blood glucose levels to variable extents. The extent of rise in blood glucose of different foods is expressed in terms of glycaemic index. It indicates the extent of rise in blood glucose in response to a food in comparison to the response to an equivalent amount of glucose. Complex carbohydrates and foods rich in fiber have low glycaemic index and improve glucose tolerance.

Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore usually, insulin levels.

There are three classifications for GI:

• Low: 55 or less
• Moderate: 56 – 69
• High: 70+