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Happy Tummy Expert

2 years ago

Dear Priya, Thank you for the question

Sustainable weight management requires a holistic approach which involves lifestyle management which includes Dietary modification, Physical activity, hydration, and stress management. However- as shared by you and given the limited information provided that you have recently undergone a surgery- it is best to consult a registered dietician and/or a physician on a sustainable weight management plan. Any surgery (minor or major) will have its own post-surgery challenges and after care procedures which should be followed diligently to allow the body to recover in a healthy manner.
Recommended Daily Allowance (RDA) of Calcium for 16-18-year-old girls is 1050 mg per day. Some good sources of Dietary calcium that can be a part of your daily balanced diet include milk, yogurt, cheese, paneer, Fruits, green leafy vegetables, beans, Ragi, nuts & seeds etc .
Sharing with you some overall guidelines for a balanced meal along with some tips to naturally increase the calcium intake in a sustainable manner:

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. 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.
-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.
-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
-Try and follow a good sleep regimen in terms of both quantity and Quality.

Appropriate physical activity regime should be followed under the guidance of your health care professional and fitness experts.

For further assistance you can book a call for free dietitian consultation on our website. https://www.callr.live/aashirvaadexperts/Book-Appointment.
For a customised and personalised meal plan for specific conditions please contact your Health care professional or any registered dietician.
Hope we have answered your query.
Wishing you a great day ahead.

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