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Happy Tummy Expert

2 years ago

Dear Deebika, Thank you for the question

We request you to kindly specify your requirements and/or query so that we can assist and help you with appropriate answers/guidance.

Exercises for specific requirements or for toning of muscles, body shaping etc require specific exercise regimen given by a trained health or fitness coach, 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.

However, 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 Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight.

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 recommendable.
-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 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.

Thank you
Wishing you a great day ahead

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