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Happy Tummy Expert

2 years ago

Dear Marwa, Thank you for the question

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 2nd 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
18.5 to 24.9 - Normal
Less than 18.5 - Underweight
25 to 29 - Overweight
Above 30 - Obese

Fiber in your meals can potentiate the satiating property and keeps you full for longer time. Some of the good sources of fiber are as follows.
• Vegetables such as green beans, peas, cauliflower, garlic, carrot, tomato etc.
• Fruits including banana, apple, and citrus fruits like orange & sweet lime.
• Whole grains- whole wheat, millets, multigrain, wheat bran, oats etc.
• Dried beans, Legumes, Nuts & Seeds
Consume at least 8 glasses of water per day.
Include protein rich foods in your daily balanced diet. It is recommended to have 0.8-1g protein per kg body weight per day. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.

Studies have shown that some of the foods can help improve metabolism, they include, cinnamon, green coffee, broccoli, nuts etc.

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.

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.
-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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