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Happy Tummy Expert

6 months ago

Dear Akansha, Thank you for the question

Any surgery (minor or major) will have its own post-surgery challenges and after care procedures which should be followed diligently under professional medical guidance to allow the body to recover in a healthy manner.

It is necessary to improve your overall digestive system which involves a healthy lifestyle management including a good balanced diet, adequate hydration, regular physical activity and hygiene & stress management is key to maintain a good digestive health. It is also important to ensure adequate fiber intake which is essential for a healthy gut and overall digestive health.

You can begin by consuming a balanced diet 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.

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 2^nd level indicator of overall health.

It can be calculated using a simple formula of BMI = Weight (kg) / Height (m²)

Following is the WHO BMI Classification for Asians

18.5 to 23 - Normal

Less than 18.5 - Underweight

23 to 27.5 - Overweight

Above 27.5 - Obese

As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.

According to your mentioned Height & weight your BMI is 24.04 kg/m2 which is in the Overweight category as per WHO classification.

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

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 & general digestive health 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.  
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• 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.
• Try to limit the foods like caffeine, spices, raw onions etc.
• Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
• Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
• Avoid lying down immediately after your meal consumption
• 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.

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. For specific exercise regimen to cater to specific fitness needs 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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