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Happy Tummy Expert

2 months ago

Dear Shreya Kundu, Thank you for the question

Lactose intolerance is a condition in which there is a deficiency or absence of the enzyme ‘lactase’ which helps breakdown lactose present in milk. It is often seen in infants and children but may also be prevalent in adults.  The most common symptoms of lactose intolerance include Nausea, Abdominal cramps, Flatulence, Diarrhea, Bloating, Urgency with bowel moments etc. Lactose intolerance can also be known as inability to digest milk protein.

Here are few tips to manage lactose intolerance

• Dietary modification is a crucial part of management of lactose intolerance. Consume regular balanced diets with modifications in the intake of milk and milk-based products.
• Depending of the degree of lactose intolerance, some people may be able to ingest small amounts of milk and milk products.
• For milk intolerance intake of milk and milk products such as paneer, cheese, ice creams etc., should be limited.
• Curd and buttermilk may be consumed without discomfort
• Read label carefully and look out for words such as milk powder, milk solids, lactose etc. Avoid products that specify these words.
• Use lactose free or lactose reduced milk and milk products.
• Include foods such as fish, almonds, tofu and dark green leafy vegetables which are good sources of calcium.

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 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 25.54kg/m2 which is categorised as Normal as per WHO classification.

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 women, the RDA for protein requirement is 46g/d and for  fiber it is 25g/d. 

Here are a few guidelines for general digestive health & healthy balanced diet

• 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.
• Begin your day with a well-balanced breakfast as it is an important meal of the day.
• Do not skip your meals, have small frequent meals at regular intervals.
• Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
• Consume fresh, seasonal fruits and Whole grains, Millets and Multigrain foods as they are a good source of fiber.
• Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
• Try to include whole grains like wheat, millets and multigrain in your diet as they are a good source of fiber and other nutrients.
• Limit the intake of dairy and fiber in case of loose stools/diarrhea
• Avoid large, heavy meals, and practice portion guidance.
• Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
• 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.
• Avoid lying down immediately after your meal consumption
• Drink at least 8-10 glasses of water per day
• Have a gap of minimum 2-3 hours between bedtime and your last meal
• Engage in physical activity for a minimum 30-45 minutes for at least 5 days a week.
• Try to 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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