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Happy Tummy Expert

1 year ago

Dear Naina tanwar, 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



As per WHO BMI (Body Mass Index) classification, a person weighing less than 18.5 kg/m2 is considered underweight.



The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition which may require medical assistance.



An ideal weight management program such as weight gain involves lifestyle management including dietary modification, regular physical activity, hydration and good sleep cycle. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.



A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g protein per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.

 

Here are few guidelines that can be considered for weight gain

• Having a Healthy 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. Include energy dense foods, keeping in mind the daily needs.
• Maintain a positive energy balance where the calorie intake should be more than the energy expenditure.
• Include energy dense foods, keeping in mind the daily needs. Some of the energy dense   foods include Whole wheat, multigrain millets, dairy products, nuts, colocasia leaves, banana, raisins, pulses/lentils etc.
• Do not skip meals. Eat small frequent meals.
• Three major meals a day with healthy nutritious snacks in between is preferred.
• Include good amount of fiber in your daily balanced, some of the god sources of fiber include whole grain, multigrain, millets, fruits and vegetables, nuts etc.
• Try to increase the serving size and portion size gradually and systematically
• Include healthy fats from nuts and seeds.
• Drink at least 8 glasses of water per day to maintain hydration
• Indulging in physical activity can help in increasing the appetite and give a feeling of hunger.
• Try to follow a good sleep regimen in terms of both quantity and quality.

For adults, Normal blood pressure is defined as 120/80 mmHg.

When blood pressure is equal to or above 140/90 mmHg it is considered to be raised or high.

Blood Pressure below 90/60mmHg is considered as low blood pressure

Low blood pressure also known as hypotension some of the most common symptoms include fainting, blurred vision, dizziness, and light-headedness.

Here are few tips to manage Hypotension

• Consume adequate fluids minimum of 8-10 glasses of water should be consumed to keep yourself hydrated. You can also consume other beverages like fresh fruit juices, tender coconut water, buttermilk, lassi, soups  etc.
• ORS (oral rehydration solution ) which is rich in electrolytes such as sodium and potassium helps in maintaining the electrolyte balance in the body thereby maintain the blood pressure.
• Increase the intake of sodium in the diet or include foods rich in sodium like salted nuts, apples, papya, spinach, carrots, etc. You can also include pickles, cheese, etc., in your daily balanced diet.
• Include iron and vitamin b12 rich foods to prevent anaemia as it can lead to  low blood pressure. 

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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