I don’t feel hungry and thrust why?

Vicky

6 days ago

I don’t feel hungry and thrust why?

Digestive issues

Happy Tummy Expert

6 days ago

Dear Vicky, Thank you for the question

Loss of appetite can be caused due to nutritional deficiency, infection, medications and/or an underlying health condition which may require medical assistance. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are some tips to manage loss of appetite

Eat a diversified balanced diet inclusive of all food groups to ensure intake of essential nutrients.
Consume small frequent meals. Do not skip meals.
Try to eat at regular meal times, do not wait for body’s hunger signal
Eat along with social company.
Ensure adequate water intake to maintain hydration.
Engage in regular physical activity as it can stimulate appetite

For general wellbeing, you can begin by consuming a balanced diet is 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.

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 for men, the RDA for protein requirement is 54g/d and for fiber it is 30g/d.

Reference weight and height for a 19-year-old male is 52.7-64.1kg and 164.8-177.8cm Respectively

Please note that it is recommended for target weight to be within ideal reference range.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
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.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Food should be colourful and attractive.
Avoid empty calories from foods such as carbonated beverages.
Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
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.
Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.
Try to follow a good sleep regimen in terms of both quantity and quality.