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Happy Tummy Expert

2 years ago

Dear Nitin Surajiya, Thank you for the question

Being Mindful while eating is necessary to have control over food cravings & hunger. Mindfulness is an intentional focus on one’s thoughts, emotions, and physical sensations in the present moment. Eating mindfully is when you are using all of your physical and emotional senses to experience and enjoy the food choices you make. It encourages one to make choices that will be satisfying and nourishing to the body.

Mindful eating will help eliminate unhealthy eating behaviors, such as eating too little or too much, help promote better digestion, influence wiser food choices, help you learn to savor both food and eating experience, aid in weight management and have better control over your own body.

Some of the ways to achieve mindful eating include turning down screen time while eating, being conscious of the type of food you are consuming and what it contains, slowing down the process of eating and being aware and considerate of your hunger and hydration.

Some of the causes for irritation that can affect brain function include inadequate food intake, irregular meal timings, dehydration, lack of sleep, excess stress, nutritional deficiency etc. For further diagnosis and assistance please contact your health care professional.

Consuming a healthy diversified balanced along with regular physical activity is essential to lead happy, healthy life. A well-balanced diet consumed regularly in right portions will help sustain ideal weight and meet your daily nutrient requirements.

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.

Hope we have answered your query.
Wishing you a great day ahead

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