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Happy Tummy Expert

11 months ago

Dear ananya, Thank you for the question

Carbohydrates are one of the most important & essential nutrient 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.

Most of the food groups contain carbohydrate in either simple or complex form. Some of the foods that contain no or negligible amount of carbohydrates are meat, fish, egg, poultry etc. 

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.

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 RDA for protein requirement is 46g/d for women.

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.

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.

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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