Answers from Dietician - Mrs.A. Dhilshath Katheeja
1 .
I am currently two months pregnant. I have very bad nausea and doctor has prescribed medicine for the same. Even then i feel nausea through the day. Please explain how i can plan my daily diet to avoid nausea and provide good nutrition to baby.
Can u suggest simple diet to improve my skin complexion & hair growth.. thanks
Hi,
Including a variety of vegetables and fruits in your food, drinking a lot of water will help you have a healthy skin and hair. Taking nuts, and fish, meat will provide beneficial fats and vitamins A and E and so on for glowing skin. You should have enough protein foods as hair (is made up of a protein called keratin) for a good hair growth. But avoid excess oil, junk foods, aerated drinks, fried foods, etc.
This is yamini from bahrain.Ilive here for the past 8 yrs .I have 2 kids 10 yr girl &8yr.6mts.boy. both my delivery was ceasearin.my height is 5.4.
when i was 24 yrs.(at the time of marriage) my weight was only 42 k.g., and now my weight is 75.5k.g. I want to reduce my weight.
almost 15 days back i started regular walking. i will go for a walk in the evening 3 k.m. regularly.
Dr.please sugesst me the diet plan to reduce my weight.
when i come to india ,i would like to consult you.
thank you Dr.
i am waiting to see ur reply.
yamini
I glad to help you here.Please read my answers to similar queries from our fellow moms in http://www.chennaimoms.com/ans_from_katheeja#440 .I had given some information, suggestions and sample diet chart in those that would help you have a good insight into the issue. You are most welcome to contact me if you need more help.
i hav lot of doubt in using plastic containers-my son water bottle ,snacks storage boxes. I heard that these should be used only for 1 or 2 months?is it true?b'cos we use such plastic items for many months or years too.will it cause any health hazards to us mainly to my son(5 yrs old)?
its better not to use plastic containers for a very long time. Replace it every 3 months or so.And also it is not advisable to pour very hot liquids into bottles or containers and wash them with very hot water or rinsing with boiling water. Use only nylon scrubber and soft brushes for washing.Use only those containers designated for microwave use and do not use it for a very long time of heating.
i was 65 kgs before my pregnancy and now i'm 80kgs after my pregnancy.. my height is 5 feet 4 inches.. can u pls suggest me work outs and diet chart for one week to reduce those extra kilos.. thank you..
Hi,
I can understand your problem. Almost all mothers do have the same problem. I had already answered similar queries of fellow moms @ http://www.chennaimoms.com/ans_from_katheeja#440 please refer those. Hope this helps you.
Hi I m Latha.Mother of a 3 yr old Daughter.She is so weak and does not eat any fruit and veggie...we are vegetarians. Her resistance is very low and she takes lots of antibiotics for cold and other infections. She is a fussy eater too.She goes to pre-kg .Her school is from 9 am to 12noon. But, she gets up only by 8 am. She is a fussy eater too.Plz suggest a diet chart for her to follow on a routine basis. As of now, i dont give her any kanji or anything nutritious. Only the normal milk with complan that too, one tumber a day.Is it enough? plz give a diet chart for everyday....
Hi,
I can understand your problem.Kindly refer to my suggestions given to similar queries from our fellow moms @ http://www.chennaimoms.com/ans_from_katheeja#440 Hope this helps you.Feel free to ask incase you need more information.
my baby is 8 months old im very confused on wat to feed him pls help
Hi,
I am glad that I could help you here. I had addressed similar questions from our fellowmoms. Kindly refer to those @ http://www.chennaimoms.com/ans_from_katheeja#440.Hope this helps you.Feel free to ask for further clarifications.
my husband is obese. so i thought of changng our foodchart.
please tell is it ok to follow this food chart.
MORNING
monday: cooked whole green dhal with sugar
tuesday: cooked karamani(black eyed beans)
wednesday: cooked channa dhal
thursday: cooked rajma(kidney beans)
friday:cooked whole raghi(finger millet)
saturday: cooked kambu(millet)
sunday: cooked channa chal
AFTERNOON
monday: chapathi and chicken(200gm)
tuesday: chapathi and chicken(200gm)
wednesday:chapathi and chicken(200gm)
thursday:chapathi and egg kuruma
friday: chapath and veg kuruma
saturday: chapathi and rajma
sunday: rice and rasam
NIGHT
monday : kolu
tuesday : salad
wednesday : kollu
thursday : karamani
friday : kollu
saturday : salad
sunday : kollu
Hi,
It is good take wide range foods so that you get specific benefits from each one. The above foods are rich in nutrients especially fibre. Hence your husband will sure benefit from it.But your food chart hasn’t mentioned the quantity and the other foods like vegetables, fruits, etc.In other words, your food chart doesn’t seem to be a balanced one.Taking a wholesome balanced diet, is also important while following a diet regimen.Please go through my advices on the same in http://www.chennaimoms.com/ans_from_katheeja#440.Hope this gives you better understanding on how to go about with diet for your husband.If feel further help feel free to ask.
I have to know What is an omega 3 fat and why should I include them in my diet? I have been hearing so much about them and there is too much conflicting information out there. What are trans fats? I have been seeing this on many labels. Should I also be including them in my diet?
Hi,
Omega 3 fatty acids are essential fatty acids (which cannot be synthesized by our body) and poly unsaturated fatty acids.There are three such acids ALA, EPA and DHA. ALA is mostly present plant sources and EPA and DHA abundant in fish and fish oils. Omega 3 fatty acids are proven to lower LDL (bad cholesterol) without lowering the HDL (good cholesterol) hence preventing heart diseases. DHA are essential for brain growth of fetus and young children and yet more of health benefits.Taking
Trans fats are also known as hydrogenated fats. They are made by adding hydrogen to liquid vegetable oil under pressure. This results in a stiffer fat, a fat which is hard at room temperature. For example, vanaspati is a trans fat. They are artificial, they are man-made. All the trans fats are essentially artificial, only, very minute quantities of trans fats are found in animal meat and some dairy products.
Unlike other dietary fats, trans fats are not essential, and they do not promote good health. The consumption of trans fats increases the risk of coronary heart disease by raising levels of "bad" LDL cholesterol and lowering levels of "good" HDL cholesterol. Transfat intake in kids can lead to obesity, coronary haeart diseases, disturbed blood levels of good and bad cholesterol and son. Apart from these, its known to affect cognitive functions in elderly persons (Alzheimer’s disease). Health authorities worldwide recommend that consumption of trans fat be reduced to trace amounts.
Trans fats are found in biscuits, breads, confectionaries, fast-foods, fried food items, including namkeens, fried sweets, many cakes and pastries, ready to eat meals, fast foods, junk foods, microwave meals and snacks and much of the street, restaurant and hotel food, etc; Many halwais, street vendors also use vanaspati instead of ghee.
Hi Madam , I have an another premature baby on the 19th, she was 34 wks. And i'm breastfeeding. I was wondering if there were special foods or a special diet that i should be on to lose weight but at the same time provide nutrious milk for her. Please get back to me.
Hi,
I am glad to be able to help you on this. Amazingly, mothers do not need so much extra calories to feed the kid in the first 6 months after birth. Body stores accumulated during pregnancy can take care of it and our body amazingly adapts to the needs of lactation through the metabolic and harmonic changes. Simultaneously you will be loosing your weight too while exclusively breast feeding your kid. Just 300 calories in addition will do especially if you have gained sufficient weight that is needed during the pregnancy. This will be taken care with taking extra one serving of theses foods – protein foods, milk, fruits and vegetables and beneficial fats like that containing omega 3 fatty acids.
Just adding more and more empty calories of foods (taking extra quantities of rice, chapathi, etc.) are not going to really help. Take a balanced meal everyday that one should take normally with one extra serving of protein foods like egg/chicken/dhal /nuts/meat/fish and extra servings of fruits, vegetables and milk and one extra serving of beneficial fats like gingelly oil, nuts etc.
In the second 6 months of breast feeding you will need a little more of calories (440) for the extra needs of your kid if you are not overweighed and breast feeding your kid with other weaning foods (but no formulas).
Note: A balanced diet should contain all group of foods – cereals like rice, chapathi, ragi, etc. (carb. Foods), protein foods like egg/meat/milk/dhals/nuts, Vegetables and fruits, fats and oils.Some foods are known to boost up milk production and to help in uterine contractions like garlic, fenugreek (vendayam), jeera.You can include them in your diet.
Premature kids have extra needs of some vitamins and minerals which cannot be met through mothers milk alone, fortified formulaes or supplements like vitamin / iron syrup can help. Consult your pediatrician regarding this.
But do not take any drastic measures to reduce weight till you are breastfeeding as your body needs enough calories to meet your child’s needs.The rate at you loose the gained weight differs to persons and it can even take 1 or 2 years after birth to return to your pre pregnancy weight.Take care you don’t add on extra weight while breastfeeding, which means you are more calories than what is needed.
I have a family history of diabetes and I was recently told by my doctor that I am becoming insulin resistant. I am approximately 90 to 100-lbs. overweight. He tells me that if I lose the weight this issue should be resolved. I have started walking 30 minutes a day and I am trying to limit myself to 2500 calories a day. Is this the right approach for me to take?
Hi,
I understand your problem. That’s a good start that you are walking.Try walking for atleast 45 mins. to one hour. Try more rigorous exercises consulting a good trainer depending upon your body’s nature and your convenience.
And regarding your diet, an average Indian woman requires only 1800 calories.You are in fact taking more calories than needed.A strict diet regimen will help you reduce your weight.
My daughter is suffering from seizures which started out of the blue a year and a half ago. The neurologist can't give me a reason, but he has seen a rise in seizures in children and can't give a definite reason why, but suspects the chemicals that are added to our food. I would like to put my daughter on an organic diet. Is that safe for a seven-year old?
Hi,
I understand your concern.Organic foods have lesser residues of chemical fertilizers and pesticides, but there might be some bacterial contamination through soil in which it is grown or manure being used.Bacterial infections can be very dangerous even death can be the result. So, it is debatable worldwide about the safety of organic foods.The nutritional benefit of organic foods over foods grown through conventional method has not been proved.
Hi Madam, My question is regarding the RDA of B12 for an adult female. I'm a vegetarian. I do eat a small amount of cheese, do not drink milk or eat eggs. I drink fortified soy milk with calcium and B12, as well as eat soy products containing B12. I'm just wondering if this is enough or should I be taking a daily supplement? If so how much per day?
Hi,
I am glad that you asked this question.The Required dietary allowances for Vitamin B12 is 2.4µg. hope you know vegetarian foods do not contain vitamin B12. Non-vegetarian foods are the best sources of vitamin B 12.
Since you a strict vegetarian (no egg, no meat). You definitely need to take some supplements.
1 serving -1 cup of milk / curd or 1 ounce of cheese will provide about 0.21µg of vit. B12 and 2-3 servings of milk and milk products comes as part of balanced diet. The rest of the requirements could be taken as supplements. Fortified cereals can also help to meet the requirements.Consult your physician if you are planning to take a supplement in form of multivitamins or so.
Hi Mam, I'm putting together a report on apples, cherries, plums, pomegranates, raspberries and watermelons. I am looking for information on their chemical content, their nutritional value and their uses in preventative medicine and healing. Any information you could give me would be greatly appreciated.
Hi Doctor,I am currently researching meal supplements. I am attempting to locate information regarding current studies on a total meal supplement. Not that I am an advocate to meal supplements, I am concerned with the world's population increase and the continuous degradation of soils used for supplying our foods. Are you aware of any research pertaining to a meal supplement containing "all" of the vitamins, calories, fiber, minerals and ?? that one's mind and body would need? Have these needs been determined, including trace elements? I would greatly appreciate any information you could offer.
Hi,
The needs of humans of nutrients have been determined already and is known as recommended dietary allowances per day.In India, Nutrition Institute of India, ICMR had published the recommended dietary allowances for Indians.
I am afraid I am unaware of any research pertaining to meal supplement that would contain all of the nutrients needed.
Hi mam,For years I have been trying to eat a healthy diet. I have read several books about nutrition and have made attempts to follow many of their guidelines. I think I have a pretty good idea of how to eat properly so that I receive a sufficient amount of nutrients, but I'm not sure if I do. I look at the Nutrition Facts on food packages, but it's tough to really tell what nutrients I am actually getting throughout the day. Do you know of an accurate way in which I can determine the amount of nutrients I am getting from what I eat?
I have addressed a similar question of our fellow mom . Refer to the information given in ask an expert column of www.chennaimoms.com . hope this helps you. Feel free to contact if you needed further clarification.
Hi Mam, I am Harini ,i have a doubt please help me.My question is When I eat asparagus, I find that my urine has a peculiar odor. Why is that? I understand this vegetable has cleansing abilities, if so, how does it do it and what is it exactly cleansing or detoxifying?
hi,
I understand your problem.The odor may not necessarily be because of consumption of asparagus. If you are eating it raw, eating a mildly cooked asparagus can help. Eating asparagus gives a lot of health benefits. As mentioned by you, having diuretic property it helps flushing out harmful wastes and chemicals from systems and also prevents hypertension, antioxidants present detoxifies free radicals hence preventing heart diseases and cancerous growth, low in calories can help bring down body weight and so on.Hope this information helps you.
I want to know pregnancy diet tips for first and second trimster, could you please tell me more about this ?
Hi,
I am glad about this question. Taking wholesome diet is very important during pregnancy.
In the first trimester, there is no need for any extra calories. If you have severe nausea and vomiting try taking tolerable foods.Do not eat stomach full, try taking foods in small quantities at a time. Do not drink too much water with meal timings. Take it in between. Do not lie down or bend immediately after food.Avoid taking oily food.Taking citrus juices can help with morning sickness.Take a balanced diet including all the foods like green leafy vegetables, fruits, pulses/meat/egg/fish everyday.
In the second trimester if you are not very obese or not underweight, just additional of 200-300 calories /day will do.This will be taken care with one extra serving of cereal, one extra serving of egg/fish/meat, one extra serving of milk, more vegetables and fruits and one extra serving of oils.
1.Include egg/fish/meat/dhal, green leafy vegetables, yellow vegetables everyday in your diet.
2.foods like dates, nuts, almonds, citrus fruits should be included often in the diet.
3.try taking fish 2 days / week
4.take atleast 2 glasses of milk everyday including curd, cheese, buttermilk
5.include whole grains like whole wheat, ragi, channa, green garam dhal often in the diet.
6.take atleast 2 fruits everyday.
7.drink 6-8 glasses of water everyday.
8.avoid empty calories.
Hope this helps you.If you need further clarification, feel free to contact.
a lot about junk food lately. No one has given a definition of what foods are junk. Can you give me a list of junk foods?and what are the sideeffects when we take junk foods?
Hi,
Junk food are foods which are perceived to have little or no nutritional value, have ingredients considered unhealthy when regularly eaten, or to those considered unhealthy to consume at all.
Junk foods are typically ready to eat convenience foods containing high levels of saturated fats, salt, or sugar; and little or no fruit, vegetables, or dietary fibre. Junk foods are empty calories. An empty calorie lacks in micro-nutrients such as vitamins, minerals, or amino acids, and fiber but has high energy (calories).
Junk food includes foods such as soft drinks, hamburgers, hot dogs, ice cream, cake, French fries, chocolate and other confectionery like cakes, pizza, cookies, fried chicken and donuts, sweets, savouries, potato chips, samosas, vadas, Chinese noodles, instant noodles, etc.
Most of the above foods are mostly prepared from refined carbohydrates, have trans-fats and other saturated fats in large amount, mostly fried and with lot of sugars as well. These disturb the levels of good and bad cholesterol levels leading to coronary haeart diseases. High calorie content leads to obesity, diabetes, series of metabolic syndrome, additives and lack of vegetables and fruits can lead to cancerous growth. Some like pizzas having vegetable toping or meat topping also comes with lot of cheese and is made of refined flour which outweighs the benefits of vegetable and the protein they provide.Frying not only add calories but the chemical changes itself can be hazardous when consumed regularly. Sweets and savouries contain lot of sugars and vansapathi which are not good when consumed.
I am a diabetic and weigh 140 pounds. I am 5 foot 5 inches and would like to start dieting. I currently eat 1000 calories a day (approximately) and exercise lightly three times a week. I would like to go down to 115 - 125 pounds. Any tips or suggestions?
Hi,
Your weight is the normal range.As long as your sugar levels are in good control you need not try reducing your weight further.Refer to the information given in ask an expert column of www.chennaimoms.com for advices/suggestions for diabetics.Hope this helps you with some useful information. Feel free to contact for further clarifications.
I'm concerned about how many calories I eat. Unfortunately, I don't really know how many I'm getting. Is there a way that I can find out?
: I am glad you asked this question. I am sure many of our fellow moms will also want to know.
The major nutrients in our food are carbohydrates, proteins and fats – they all provide energy in the same form.1 gram of carbohydrate gives 4 k.cal, protein 4 k. cal. and fat 9 k.cal. The total amount of energy from carbohydrate, fat or protein in the food we eat measured in K.Calories is what we call Calories in general.These amounts of nutrients are present in varied amounts in variety of foods we eat.
A balanced diet is one which contains different types of foods in such quantities and proportions so that the need for calories, proteins, minerals, vitamins and other nutrients is adequately met including the phytochemicals, antioxidants, etc.The picture below is the food guide pyramid. This shows the food groups -Cereal group, pulses/meat group, milk group, fruit group, vegetable group, fats, oil and sugars.One should take food from all the groups to have a balanced diet.The amount of servings to be taken in each group is also given.
I serving in each food group differs
Grain group
Fruit group
Vegetable group
Meat group
Milk group
1 slice of bread / ½ cup of cooked rice or pasta / ½ cup of cooked cereal / 1 ounce of ready to eat cereal
1 piece of fruit or melon wedge / ¾ cup of juice / ½ cup of canned fruit / ¼ cup of dried fruit
½ cup of chopped raw or cooked vegetables / 1 cup of raw leafy vegetables
2-3 ounces of cooked lean meat, poultry, fish / ½ cup of cooked dry beans or legumes or 1 egg or 2 tbsp of peanut butter count as 1 ounce of lean meat
1 cup of milk or yoghurt / 2 ounces of cheese
We have seen what and how much should we eat so far.And to know how much are we taking comes food exchange lists. Food Exchange Lists can help you calculate roughly calculate the amount of nutrients one takes. Food exchange lists are groups of measured food of the same calorific value and similar protein, fat and carbohydrate.E.g. cereal exchange, pulse exchange, meat exchange, milk exchange, vegetable exchange, etc.Every food on a particular list has approximately the same calories, carbohydrates, protein and fat content. One serving (exchange) of each of these foods are equal and can be exchanged for any other food on the same list. They also help provide variety in diet to be able to get benefits from all the food stuff.The following are some of the food exchange lists.
The links given below are a few food exchange lists
my height is 5.3feet and weight is 42 age is 25 years .2months back only i got married,in my mother in law home every one scold me that i am very lean so plz tell me complete balance diet to become healthy i m very slim and my bones are very weak.wat to do to make bones stronger?
Hi,
I understand your problem.I had already addressed similar queries in ask an expert column of www.chennaimoms.com.Refer to that. Hope the information helps solve your problem. You sure can improve your health.I wish all the best for you.
I have an question ,do we get more heamoglobin rate by taking more foods?if so tel me diet chart so that i want to increase my daughter heamoglobin level because for her the level is 6.5g
Hi,
I am glad to help you here. Taking more food doesn’t increase your heamoglobin levels.Since her Hb level is low, she definitely needs some supplements (syrup or tab., apart from dietary sources.
Including foods like liver, meat, egg, fish, pulses, legumes, nuts, dates, green leafy vegetables, rice flakes, etc. every day to her diet will help improve her condition. You can also give foods fortified with iron like cereals.
Hope this helps you. If you need more information feel free to ask.
I have child of 3years ,he eats very less amount of food and so he is very lean and lazy please tell me what food shall i provide him to make him healthy and active?
Hi,
I understand your concern. Refer to my advices / suggestions about the same in ask an expert column of www.chennaimoms.com.Hope it helps you.
And does your kid fall sick often? if not don’t worry. Just make him do more physical activities. This might help increase his appetite.
Does he watch TV all the time or play video games? Restrict that too…
I have problem of left leg pain is it due to taking unhealthy foods or over weight?I am 45years old and housewife,tel me what shall i do to get rid of this problem.
Hi,
I understand your problem. Kindly refer to my advices on healthy eating to reduce weight in ask an expert column of www.chennaimoms.com.Hope you will benefit from it.In addition, consult a physiotherapist for treatment and exercise to reduce your leg pain.
Hi ,
Could you please tell me correct diet plan for women at the age of 22?
Ans : Hi,
There is no such diet plan just about age for adults.Usually dietary requirements for adults are calculated based on your height, weight and your activity level / energy expenditure.Refer to the diet plans given in ask and expert column of www.chennaimoms.com. Hope this helps you.Feel free to contact if you need more information.
Hi ,
i am 22years old working in a software concern.... how to maintain my health and diet?after having too much control on my health, i cant able to maintain it please give me solution.
Hi,
I had given advices on similar queries for our fellow moms in Ask an expert column of www.chennaimoms.com. Hope it helps you. Feel free to contact if you need further help.
I am a mother of 2.5 yrs old baby girl. I am only 35 kg now. i would like to put some weight as early as possible. can you guide me with some tips or chart for the same.
Hi,
I understand your problem. I had addressed similar question raised by one of our moms and I am giving you the same advice here.Try the following diet chart and let me know.
Morning :
Coffee (or) tea (or) milk – 1 cup with 2 tea rusks or 2 biscuits
Breakfast
4 idlies(or)3 dosas (or)3 chapathis (or) uppuma or pongal – 1 ½ cup (or) 3 bread slices (or) idiyappam – 3 nos
chutney (with coconut and roasted Bengal gram dhal or groundnut)- ¼ cup, thick sambhar or dhal 1 cup (or) omlette made with an egg (for bread if you eat egg) or try peanut butter or cheese or butter and jam.
Midmorning
Take fruits+ milk simply or as milkshake e.g. banana or chickoo milk shake – 1glass with some added nuts and raisins or porridges (ragi, oats, etc. with milk and sugar)
Lunch
Rice 2 ½ cups (or) chappathi – 3
Thick sambhar (or) dhal (or) kootu – 1 cup
Vegetables / greens / salad
Curd – ½ cup
Fish (or) chicken (or) mutton (size of a deck of cards) (or) 1 egg (if N.V. eaters)
Or Whole gram preparation – ½ cup (like channa,green gram dhal,rajma)
Tea Time :
Coffee(or) tea(or) milk – 1 cup with sundal- ½ cup or bajji (or) bonda (or) vadai – 2nos (or) cutlet – 2 nos (or) biscuits, or sambhar vadai or mini iddlies in sambhar(or) one or 2 idiyappams
Evening snacks
Thick soup- 1cup (or) fruit juice or fruits -1cup (or) green gram dhal kheer – ½ cup (or) bhadamkheer – ½ cup
Dinner
Same as Lunch
At bed time
1 fruit and a cup of milk (or) Bhadam milk – 1 cup
Note:
Incase you are vegetarian take D-protein, protein drink 2 tbsp ina cup of milk 2 times a day (morning and at bedtime)
Take Calorie rich fruits like banana, chickoo, mango, jackfruit, dry fruits like dates, raisins. Vegetables like potatoes, yam, tapioca, carrots, beetroot,etc.
Protein rich foods like Nuts, dhals, egg/chicken/fish
A little more fats and oil as ghee in rice or roti, in kheer, butter in bread and soups, cakes, puddings, custard
Gingelly oil in dosas, idli podi, or as simply as oil on top of salads.But restrict taking fried foods and junk foods.They are not very healthy.
Eat frequently. Try taking something every 2 hours.
Apart, from this do some little exercises everyday to aid in digestion and overall well being.
If you don’t understand any part of the diet chart, please feel free to contact me.
I am santhihari. I am member of chennaimoms. i got your infrm thrgh chennaimoms site. I want to reduce weight. I am 5.2" feet height. My weight is 81. I want reduce my weight and belly with in couple of months .please help me. My age is 30.
Hi,
Most us face the same problem as you here. Sure, you can do it.I had advised a few fellow moms on the same in our expert column. Go through it. You will find a lot of information and tips to reduce your weight.If you need more help, feel free to call me or write to me. glad to help you.
Saying hi.ii. after a long gap.This is sharadha. First of all thank you for ur valuable reply for my previous queries. Was well explained that too about fruits....This time I would like to ask your suggestion to make health mix powder (saththu maavu..powder) for my 11 months boy baby..Pls suggest me the necessary cereals/pulses to include and the way to prepare it..
Also is it necessary to sprout all the grains to make this powder..Any difference in healthy parameters for sprouted and unsprouted?..I asked this as I heard that for few babies these sproutes will become allergic.
Dilshat ,my baby has cold n cough with fever on and off past 3 months.He had 80% of syrups and tonic instead of food these days.He has become thin too.(Birth weight was 4kgs..now 8.5 kgs).I think this lack of resistant power b'coz I stopped mother feed from his 5th month onwards..Every time people used to say..climate is like that or child will develop resistance etc..but he was suffering more than 6 times past 3 months..Any meal plan is their to prevent cold and build resistance to babies naturaly..Pls advice.
Hi shardha,
Thanks for your appreciation and I am glad I am able to help our fellow moms.
The grains that you may include cereals sprouted and roasted whole wheat, ragi, barley, jowar, corn and without sprouting but roasted rice, sago, oats.
And pulses like whole green gram dhal – sprouted and roasted, roasted Bengal gram,
nuts like almonds, cashews (roasted).You can also add sprouted and roasted soya and whole channa for older infants.But extreme care must be taken while processing soya it might contain toxins.
The combination of cereals and pulses give all the essential protein our body needs. Socombination or any cereal and any pulses will give the complete protein needed. (rice and moong dhal, toordhal) this is nothing but our pongal / paruppu sadam. Rice and urad dhal(fermented) and steamed our idli (fermenting makes it rich in vitamins and easily digestible) .In addition , sathu maavu having mixture of different cereals and pulses gives benefits of all grains ( vitamins and minerals especially iron , calcium, B-vitamins).
Yes, sprouts might contain toxin and it should be removed in the process of roasting (usually the sprouts will separate while roasting it should be cleaned of sprouts before powdering).The real sprouts we don’t need for the infants, but the process of sprouting that makes the grains amylase rich that the infants lack in their system which aids in digestion. Feel free to ask me for further clarifications.
I have a daughter aged 12. She is nearing puberty. She has put on weight , has too many boils on her face and gets tired with load of her studies. I want a good diet regime for her to control the abovesaid problems.kindly advice me.
Can i give my daughter (1 yr 10 months) 2 eggs daily?.. she is lean as per my grandmother suggestion i m giving milk (combination of complan [very little for flavour] + Honey + little sugar) can i continue the same?
Iunderstand your concern.is your child underweight? Or falling sick often? If not so, do not get worried much as long as she is active and free of illness.kindly refer to my advice for increasing weight for kids of the same age in ask your expert column, for healthy ideas to increase your kids weight.If your child is eating okay, drinking abt 300 ml of milk / day (inclusive of curd) and not irritable or tired and doesn’t get sick often you can giving one egg per day will be sufficient, If you don’t take any other non-vegetarians foods may be one egg white in addition.But if your child is really malnourished, i.e. falling sick often and tired with stunted growth etc. then you can give 2 eggs / day.Feel free to contact me for further clarifications.
1.Any specific foods to avoid or take to increase chances of conception.I know alcohol, smoking, caffeine etc, but apart from these, any particular fruits/veggies? Please suggest.
2.Are drinks like Women's horlicks essential, or useful?
Thanks
I am glad answering you.Eating a well balanced diet will help your chances.No such food to avoid / eat to increase chances of conception unless you are overweight or under nourished.If your over weight reducing your weight might help, if you are underweight or malnourished may be supplements and nourishing diet will help.
These drinks may not be really be useful unless you are really undernourished.
Feel free to write to me for further clarifications.
I have a baby of 1 year 8 months, She is very lean.. To make her puff my friend suggested me to give honey with milk.
But she doesnt like that so i planned to give a combination of milk+honey+little sugar+complan.. She is taking this combination
My Question is wheather i can continue the same combination? She likes eggs.. Shall i give 2 per day?
Thanks
Sangy
Hi sangy,
Iunderstand your concern.is your child underweight? Or falling sick often? If not so, do not get worried much as long as she is active and free of illness.kindly refer to my advice for increasing weight for kids of the same age in ask your expert column, for healthy ideas to increase your kids weight.If your child is eating okay, drinking abt 300 ml of milk / day (inclusive of curd) and not irritable or tired and doesn’t get sick often you can giving one egg per day will be sufficient, If you don’t take any other non-vegetarians foods may be one egg white in addition.But if your child is really malnourished, i.e. falling sick often and tired with stunted growth etc. then you can give 2 eggs / day.Feel free to contact me for further clarifications.
Good Day !! I am Pleased to Write to You. I am Working in a software firm. I have to work in Night shifts, but i work from home most often. I work very late night once in a week.
I am trying to conceive for last 8 months and unsuccessful.
My Doc. informed that i have PCOS. She said it is in a starting stage and i will not have any problem in conceiving.
I am 55 Kgs in weight and 155 cms in Height. I am following this diet Plan and would like to check if this is right or any Alternation is required?
Morning :
07:00 AM - Tea - 1 Cup
08:30 AM - Dosa (3 Nos) + Chutney (Mostly Onion or Tomato)
11:00 AM - Wheat Biscuits or Wheat Bread (2 Nos.)
Afternoon :
01:30 PM - Rice 11/2 Cup + Kootu / Dhal + Any Green Vegetable + Buttermilk - 1 Cup )
06:30 PM - Sometime, Any Snack item (in the company cafeteria) (Mostly, will not eat anything)
Night:
09:00 PM - Chapathi (3 Nos) + Any Green Vegetable
11:30 PM - 1 Cup Milk ( with Dates Syrup or Turmeric Powder with No Sugar)
Oil Usage (Minimal), NO to Sweets, Starchy vegetable / Starchy Fruits, Junk Foods, Butter, Ghee, No Fried Items
Ragi Intake - Once in a Week, Wheat Rava Intake - 2 or 3 times in a week.
I would like you to check this diet plan and suggest me if i need any alternation? Also, Can i eat nuts like Badam ?
Kindly advise......
Hi,
I am glad answering to your question.You seem to be in the correct weight range, so you can try exercise to help your system regularize your PCOS.A walk for 45 minutes or other such aerobic exercises shall really help.Your diet seemed to be Okay and you seemed to be taking almost nil fruits.So include more fruits and vegetables to your diet.For ideas, please refer to my advice to fellow moms in ask your expert column.But see to that you do not add on weight.Feel free to contact me for further querries.
I have a kid aged 1.3 Yrs.I went through a operation(ceserrian).Now i have put weight like anything my weight is 69 Kgs and i am 25 Yrs old.Please suggest me any tip that how can i reduce my weight.I tried all the types f crash dieting now but not useful.
Regards
Ashwini
Hi Ashwini,
I understand your problem that is the same as most of our moms here.I had advised a few moms on this in our Ask your expert column.Kindly refer to those.Feel free to contact me for further clarifications.
am getting sleep in early morning only..any diet have to keep in control. Am married n i have 2 yr child but not with me now.am getting belly also doctor how to reduce is their any dietic step.
I understand your problem.Are you a working mother? Is that you get sleep only in the morning or you go late to sleep or your work pattern so?You haven’t mentioned these.
Having a cup of warm milk at bed time might get you a good sleep.Do some breathing exercises before you go to bed.If you have a pattern of working late hours, try to change that.
For reducing your belly, refer to advices to similar queries to our fellow moms. Feel free to write me for further clarifications.
Hi, I have hypo thyroid problem since 3 yrs now. I am consulting doctors, but could you please advise me what is the diet and how to loose my weight?
i can understand your problem. In hypothyroidsm the metabolic rate is low, that you will have to adjust your intake. i have given some general guidelines to follow for diabetics in diet and nutrition group or you can refer to the answers given already to fellow sisters. you could follow that same. if you need specific diet chart please do call me or message me with details of age, wt., ht., and your food habits.
Thank you for the reply. but I have a query regarding fruits like hill banana,apple,orange,musambi and pomogranate to my 8 month old baby.
1. Should I have to boil the fruit n give to my baby either as juice or as a mashed form.
2. Can these be given during raining season like now..
hi sharada,
I am glad you asked this question.
At 8months you can give your child
1.mashed bananas, watermelon cut to small pieces that would not choke the child (de-seeded), pomegranate as finger foods
2.juices – grapes, orange / mosambi, pomegranate, water melon
3.cooked and mashed –apple, pears, peaches
you need not avoid it because of rainy season, but you may have to avoid certain fruits like citrus fruits, grapes, banana, watermelon for some children if the child has cold and cough, since it might aggravate the condition.
my baby is 1yr old now he hardly takes is diet if he eats for one day he will not take for another 4days i am giving all the home made foods he likes juices, puddings, soups, yogurt can u please suggest me some recipes for him he is allergic to egg protien
Please check if you are giving too much milk or liquid diet. It’ll fill to stomach, so he will not eat or try to eat solids. Reduce milk and substitute with semi-solid/solid food. Please refer to the poridge and other recipes that I've given as answers to other moms in <a href="http://www.chennaimoms.com/ans_from_katheeja">http://www.chennaimoms.com/ans_from_katheeja</a>
Try to make and give different color, flavor of food to your child. If you eat non-veg, you can give chicken, meat, fish, egg yolk pudding etc.
Suggested foods are Dal rice, porridge, greens, carrot, finger foods
this month i've planed to go for IVF( in virto fertilization ).
what kind of diet should i take. i'm 5.4 in height and 60kg in weight (BMI is 2.77)
i’ve seen your diet chart here.
Should i add anything special to the chart u have given?
What all food i should i avoid?
Nothing special. Just follow the diet chart provided in <a href="http://www.chennaimoms.com/ans_from_katheeja">http://www.chennaimoms.com/ans_from_katheeja</a>. Take all food, need not avoid anything.
You are only little bit over weight, If possible reduce weight. You can do walking and other exercises.
hello mam ,this is Penitia.My daughter is 4 year old. but she weighs only 13kg.she likes all kinds of food either upma or fish or prawn or pasta she eats well. but still she is not gaining weight.
i just wud like to know is there any spl diet which will help her gain weighjt?she looks so skinny and her hands and legs are very thin .but she is healthy and falls sick rarely.
thank u
If she doesn’t fall sick and is healthy, please don’t worry. It could be hereditary/genetics also.
Her metabolic rate might be high and that’s ok.
Have you done worm infestation – just check for worms in her stomach. But usually these kids will not eat and since your kid is eating, don’t worry.
To put on weight, please refer to my diet suggestions to other moms who also wanted their child to gain weight in<a href="http://www.chennaimoms.com/ans_from_katheeja">http://www.chennaimoms.com/ans_from_katheeja</a>
I am Zareena here. I have a daughter (1 yr old). I would like to know the proper diet time table to be followed for her. she makes a lot of fuss while being fed. It would be of great help for me if u could provide me the details.
With regards and prayers
zareena
Please refer to the 1 yr old food/diet I've given for other mom's question in <a href="http://www.chennaimoms.com/ans_from_katheeja">http://www.chennaimoms.com/ans_from_katheeja</a>.
Timetable depends on the child. We cannot really give a generic time table to the babies. Usually if you feed liquids, it'll digest in an hour, so you need to feed after an hour. If it's solid, depending on the intake, it'll digest within 2-4 hours.
Can u suggest me sme receipes/ingredients which will be comforting during periods.I'm loosing blood sugar/pressure,i'm feeling tiredness/giddiness that time.So i'd like to knw which ones wud be better.
Thank you.
For the menstruation there is no specific diet as such. symptom managaemnt can work out for people having symptoms like loose stools, vomitting, etc.
I have been diagnosed diabetic recently. Can you suggest a balanced diet to keep my sugar level under control. I am taking Glyconorm 60mg regularly.
Diabetes can be managed very well, if you adopt a few changes in your lifestyle especially diet.
Just that your body’s system that handles the amount of energy giving nutrient levels in your blood is being disturbed. You will have to now regulate this externally modifying your diet / lifestyle with or without medication depending upon your body’s ability.
Diet and exercise are very important in managing diabetes. Exercise help your body utilize the sugars and other nutrients that are present in your blood and do a lot more wonders than that.
As far as the diet is concerned there is nothing so special about a diabetic diet. It is more or less similar to the food that a normal person will have to take. What, how much and when you eat does what matters.
This article <a href="http://www.chennaimoms.com/blogs/6504/posts/16744-diet-for-diabetics">http://www.chennaimoms.com/blogs/6504/posts/16744-diet-for-diabetics</a>
I request to to provide me the basic food pattern chart for my baby who is in his 8th month starting period.
He was born on 14-03-09,name-tharun vinayak.
He was 4kg when he born.
Current food pattern:
morning--when he wakes-- milk-lactogen---stage2 (100ml)
after 1 and half hours--idli(1) with milk
after 2 hrs--------------milk-lactogen---stage2 (100ml) or apple juice or veg. soup
after 1 and half hours--1 handfull of rice with vegetable soup (boiled with carrot,cabbage,bean,turmeric,jeera,1 pepper,1garlic,asafoetida)
after 2 hrs--------------milk-lactogen---stage2 (100ml) or milkbiscuit(1) with milk
after 1 and half hours--cerelac-stage2---4 scoops with water
after 2 hrs--------------milk-lactogen---stage2 (100ml)-----bed time
On and OFF my mom is feeding him little egg,dates,potato.
Kindly suggest this is right.?
The meal plan looks good. Please introduce dal and dal rice. If you are non-vegetarian, please introduce chicken (minced meat, soup etc).
Introduce boiled/mashed fruits like apple, banana, pears etc, introduce fruit juices - orange, pomegranate etc. Introduction of greens, leafy vegetables is a must.You can give pumpkins - boiled and cooked..
I am 31 years and a mother of one year old. I am 72 Kgs with Hypothyroidism. I am 5.3'' tall. Dieting leaves me exhausted and tired and i quit dieting. This is how i diet. I usually start with a warm glass of lemon and honey mix in the morning. Take some sprouts around 8 in the morning along with some fruits. During the break, i used to have tea and some biscuits. During lunch, i used to have salads along with curd. Again some tea and snacks. Dinner i used to have chappatis and a fruit. This used to leave me very very exhausted and i used to return back to course of having rice in the morning and lunch and a light dinner in the night. I am a working mother in a Software company and have little time to spare for excercise. Please advise. I am tired of loosing weight but still want to.
You need to take a balanced diet. Take good food in the morning – rice or cereal, vegetable, dal etc.
Pack light lunch – 1 chapathi, some curd and salad.
At nights go for light dinner with fruits and milk or tea and buiscuits.
Don’t cut on rice or cereals. Don’t cut on protein intake. Carbs and protein is required.
Start slowly, don’t drastically start dieting. Please follow the diet chart given in <a href="http://www.chennaimoms.com/ans_from_katheeja">http://www.chennaimoms.com/ans_from_katheeja</a>
My husband had to get a lipid profile test done recently. The reports show triglycerides level as 469mg/dl. Is he on a high risk level. If so, what is the diet he needs to follow?
Regards,
Sudha
It’s a bit high. Please avoid high calorie, oily foods, sweets/sugary stuff. Start with exercise. Eat lot of fruits. Take pulses – channa, green gram etc, fibre rich cereals like ragi, whole wheat etc.
You might even ask for doctor’s help for medication on weight reduction.
after my delivery, i put more weight, particularly in my tummy, how can i reduce it, will it be normal as previous?
I am not sure how long it has been since your delivery. Tummy will become normal, but it’ll take atleast 1 yr if you do proper stomach/muscle exercise. Tummy exercise and dieting will reduce the tummy. All the best.
Can you suggest some good and bad food for stomach ulcer?
The degree of stomach ulcer differs from person to person. Generally you can avoid spicy, oily food. There should not be lot of gap between the meals. Take food on time. Avoid acedic stuff like preservatives, vinegar, additives, pickles.
Some can tolerate chilies but not pepper and vice versa. So identify that and avoid those that cause irritation.
Avoid
caffeine, strong coffee esp in empty stomach. Some people cannot tolerate citrus fruits.
Milk and curd are very good for ulcer. All fruits are good for stomach ulcer.
Food restriction depends on the degree of ulcer. High ulcer person can avoid taking high fibre foods.
i m 33weeks pregnant.i have detected GDM in 28 weeks..what kind of food shall i take.i cut down sugar and fruits completely.my diabetologist ask me to have 6 meal plan..i dont have a clear idea abt that.plz suggest me.i have mild GDM ONLY.after putting insulin,my sugar level is in control.noe i m putting 6units of insulin mor and nite..
hi,
I understand your problem here. I have given in detail about the diet to be followed by diabetics. Kindly refer to that. In addition see that you take 2 glasses of milk, one more serving of fruits and vegetables, 1 more serving of protein foods in your diet. Also include gingelly oil, green leafy vegetables, every day in your diet. This would cover your extra need during pregnancy. If you
I had an query abt my son who was 1yr 10 months old.For the past 1yr he s not having the food properly.He likes to have only curd rice that too not much 5-8 tsp and his weight was 9.0kg for past few months.I had consulted many doctors they gave some syurp for getting hungry eventhough nothing works...Kindly help me to solve this issue and i want is he must have all kind of spice foods and put some weight.
Hi,
I can understand the problem with your son.Taking only curd rice can put him at risk of nutritional deficiencies.
I would like to know if he is taking a lot of milk or juices.Children over one year of age find drinking milk or juices to fill their stomach easier and do not try taking other foods.If he is taking too much of milk, try and restrict it to 300 ml to 400 ml of milk a day including curds that you give him. Instead of giving juices encourage him to eat fruits as such.
Try and feed him when he is hungry.You can refer to my answers in ask an expert column for suggestions on what food to give him.
Is he very active?He might not be putting on weight even because of that also.If he is active and not falling ill of ten or tired then do not worry much about his weight.
Some children are very choosy and reluctant to try any new foods. So keep trying.
Try and introduce different foods to your child in different forms or whatever form he likes.
Encourage him to eat together with family members.Making him eat with other kids will also encourage him to eat.
My daughter never used to have anything except plain rice and plain dosa. Now she's started having fried rice and she wants it everyday for her lunch. I add carrot, beans and egg to it and she likes it. She also has either ghee dosa or bread toast with ghee. 1 or 2 bananas a day and 2 glasses of milk, around 250ml each.
My questions are
1) Is this a balanced diet?
2) Is it ok if she has the same meal( fried rice) everyday?
Thanks
Hi,
Yes .it’s a balanced dietbut it lacks variety . I.e. just don’t stick on to one fruit or one vegetable.Each food has its own benefit. All foods in the same group doesn’t have same composition.For e.g. rice, wheat, barley. Bajra all are cereals but each have its own composition of nutrients.And it might also lead to nutrient deficiencies. Its always better to give variety of foods
There are five food groups
Cereal group – rice, wheat, barley, oats, bajra, jowar,etc.
Pulse group – pulses (all dhals, whole grams like channa, green gram, nuts), egg, meat, fish
Vegetables/fruits – all fruits and vegetables
Milk group – milk, curd, cheese, etc.
Fats and oils– oils, ghee, etc.
One should take food from all these groups everyday.Don’t worry that will she just stick to these foods. Children’s food preferences changes frequently.Keep trying to give different foods in different methods.But make sure that she takes a balanced diet.
Hello Madam... i'm tryng for a baby through IVF. I'm 5.4'' height and 60 kg. Now myself and my husband who is 5.9'' and 110 kg is trying to avoid rice and we r taking chapathies 2 times a day... is this a good Madam... can we add dosa, idly,appam in our diet. And also we take chicken twice a week... please give some tips madam.... thankyou..
hi,
its not that you should take only chapathies, you can take rice also.As far calories are concerned its all the same. You can take all foods just watch how much you take that what matters.
Rice is so refined that it lacks all the fibre.But whole wheat, oats, bajra, jowar all are rich in fibre and vitamins.So if you take only rice you lack all the other benefits.But if you always take enough vegetables with your rice it compensates for the fibre and other nutrients that the rice lacks. And also taking vegetables atleast 1 cup Cooked with your rice brings down the quantity of rice you take giving you satiety.
You can take chicken 2 days a week or mutton. Take fish atleast once a week preferably not fried, one or 2 whole eggs a week. You can take eggwhites everyday.
Take a lot of fruits and vegetables. Try to include greens to your food almost everyday. Restrict all calorie dense foods.Refer to my answers in ask an expert column for the list of foods to be restricted/avoided.
I am working in an IT concern, having 5months old kid. Normal delivery but still i am over weight .Really I dont have time to concentrate in exercise obviously coz my work as well as my kid. Please do kindly advice some diet foods/chart to go about with it.
Strict diet is not possible till 1 yr of baby as you will be feeding her. And so is the weight reduction. But you could control your current weight by restricting your intake, avoiding fatty foods etc. You are just over weight and not obese, so do not worry. You could take a look at the diet chart I've provided to others who wanted to reduce weight. Check out this link : http://www.chennaimoms.com/ans_from_katheeja
hello doctor, i have 1yr old son,recently i have introuduced him giving milk other than breast milk, i wanted to know is it ok to to give him full fat milk of avain milk ...divya
Full fat milk or whole milk (aavin and others) is advissable till 2 yrs of the child. So you can give full milk for your son.
My daughter is 14 months and wt is only 10 kg. Her birth weight was 3 kgs after 6 months she is not putting on weight well. She's very thin and looks very small for her age. I must add she is very active . However i am very worried abt her wt.I give her
She drinks milk only when she is sleeping she never took bottle feed. So I give her milk when she sleeps.
what should I give her so that she can put on weight. I also give her multivitamins prescribed by my pediatrician.
Hi,
I understand your concern.Your daughter’s weight is very normal.Your baby should weigh 3 times her birth weight at 1 year of age and she is around the same.Do not worry much.
I had given some advice on increasing children’s weight of your daughter’s age to fellow moms and you can refer to those. Regarding milk intake your child should be taking 300-400 ml of milk a day including curds, cheese, or milk as such.So try it different forms like milk shake, kheer, lassi, etc.But do not add to much sugar, just to taste will do.Try this and let me know.
I'm 27 yr old with two daughters....I delivered both kids through ceaserean section.
I'm 5.4 and weigh 72 Kgs, and this weight keeps going up and down by 2 kgs very frequently.
I had thyroid problem just before conceiving my second child and in the 7th month, i had gestational diabetes...I'm prone to have diabetes and sometimes feel i have type 2 diabetes.
My periods are regular and i feel i'm bloating just before my periods and then become normal
I want to reduce my weight and be healthy enough to manage my family.
Request your help in this regard.
Avoid high caloried foods and for the diet chart to reduce weight, please refer to my previous answers that are available in the link: http://www.chennaimoms.com/ans_from_katheeja
Bloating at the periods time is quite normal. You could take GTT test to check if you are prone to get diabetes.
I have 2 daughters, the 1st one is 4.4 yrs old and the 2nd one is 1.6 yrs old.
I would want to know the quantity of milk to be given to my daughters according to their age.
Thanks in advance
Bhavya
300-400 ml of milk or milk products per day is sufficient for both your daughters. Over this much amount of milk will reduce their food intake and might result in kids being anemic.
Hi mam,
I have posted a question previously and you have answered, This is regarding PCOS.
Since am in hostel am not able to follow any kind of diets, I usually don have heavy food, but i used to have oily snacks daily. And i was previously going for gym and doing aerobics, and my periods got regular, but now am not doing any kind of exercise. Will that affect by any means? And do send me some diet charts, what kind of fruits, vegetables i can have. It will be very much useful for me.
Not much of effect will be there if u don’t do exercise. Follow healthy diet. If the periods is regular now, don’t worry about the exercise.
Take less calorie food. Avoid oily snacks. Please refer to the diet chart I've provided in http://www.chennaimoms.com/ans_from_katheeja.
My daughter is 16 years old. and she is 80kgs of 159cm. we take the all hormones test but they are all normal. she studying 10 standard now. so she have no time to exercise also. so plse gve the chart to reduce the weight.
Don’t restrict the quantity of milk, but take skimmed milk / low-fat milk (its available in aavin), cut down junk/oily foods. Eat healthy snacks. Split the meal - increase the number of times you eat per day, but take less quantity. Take proteins – like take egg white instead egg yolk, peas, channa etc. White sugar and creamy food should be avoided. She can have fruits like banana, papaya etc.
For a diet chart refer to my answers in http://www.chennaimoms.com/ans_from_katheeja
iam 38 yrs old female , 85 kgs weight & 154 cms tall . my BMI is more than 30 . iam a mild hypo-thyroid patient & having a slight high triglicerates fat [232]& irregular periods.
should i avoid taking cabbage & caulifolwer as i have thyroid prob.? can i take banana 1 or 2 as mid morning or evening snack? are they fattening? iam on dieting & 40 mts morning dailywalks & 20 mts evening daily walks & some floor exercises thrice in a week.
what should i do to reach my ideal weight of 60 kgs both diet wise & exercise wise ? how long will it take to shed off 25 - 30 kgs weight? i could hardly reduce 1-2 kgs /pm only. sometimes i become depressed because of this & thought of quitting diet & exercises. plz help. thankyou!
Please refer to the diet chart I've provided at http://www.chennaimoms.com/ans_from_katheeja
Add more vegetables to your diet. If its a small banana, take one at a time.
Reduce rice/roti, take more vegetables. Metabolic rate will be low if you have thyroid, so take less intake.
For Triglycerides, please avoid fat. If you are a non-vegetarian, don’t take red meat, but take chicken , fish. Avoid fried, processed food (noodles/pasta/maida etc), take whole grain (channa etc), low-calorie buiscuits.
Avoiding cabbage and cauliflower depends on your level of thyroid. So if your doctor has adviced you not to take them, avoid them.
At present the excercises you are doing is good. Try to go to gym to burn more calories. With the excercise and diet, review yourself after a month. It's a slow process but you will find a difference.
It’ll take 6 months-1 year depending on how your body react to reach your ideal weight.
Please call me if you need to review more on your diet and excercise.
Hi, my son turns 4 this June 1st. He is just 14kgs in weight and about 100cms tall.. He looks so thin and is usually a very active kid. But he hates eating. He doesnt relish anything to eat at all. However decorative, how much ever colorful or different we make, it still doesnt appeal to him. He has chips.. My problem is if we are trying to be strict with him, he runs to my mother in law for help and she gives him snacks. But then he is very active. Also he was having fever for the past 4 days and he has suddenly become dull like I have never seen before. How do I bring him back on track? Can you suggest any foods that would add to his liking and also improve his weight? We are totally upset and are at a loss to understand which food will be useful in this case. Thanks in advance
He is not very less in weight. Do not worry. He might be dull because of the fever. He will be alright soon.
Give multi-vitamin/iron drops after consulting your paediatician. Add more protein as it improves both height and weight. If you are non-vegetarian, give eggs be it in cakes or cream. It's fine for him. Try giving fruit juices.
With kids its difficult… but keep trying. Don’t worry its just a phase for kids. Don’t feel guilty, he is not under weight. As long as he is active don’t worry.
Hi Mrs Dhilshath, Good afternoon. I think Chennai Moms has invited you for this site at the right time for me. As I was wondering what food to change for my kids. I am a mother of 2 girls. 2.5 years and 7 months baby. I need your suggestion for their food at their respective age. I stopped feeding my 2nd baby as i am working and could not continue and i wasn't lactating that well. I have started dal rice /raghi/idly and nan/cerlac for my baby. pls suggest what else i can give her. After i stopped feeding she lost that glow on her face and a little colour. :) pls advice.
I have suggested the food for 1yr to 2.5 yrs before. Please check this link: http://www.chennaimoms.com/ans_from_katheeja
For your second baby, as long as you give formula for atleast 4 times/feeds in a day till 1 yr, it's fine. Try giving him porridge (
Take ragi/whole wheet/barley, sprout it, dry, roast with badam/nuts etc and grind, add some jaggery and milk. Then make porridge. Add little ghee/oil for flavor and feed your child).
Vegetables - start with yellow vegetables like squashes, then start on greens. Make sure to boil and mash them before you feed.You can give mashed potato.
At 8th month, start giving carrots and peas.Consult your paediatrician and give multi-vitamin drops.
You can also boil and mash the fruits like apple, pears, banana and give. For citrus fruits, mix with half part of warm water and give.
I ve quite a few queries.First regarding my daughter who is 2.5 yrs old.She will be starting school this june.She doesnt ve the habit of having breakfast at all..I ve tried different things-right from kellogs, dosai, idly, maggi( smetimes she has it)...Now for the last 1 month she doesnt take even milk in the morng9 i give her milk with bournvita now, earlier junr. horlicks).I ve tried mixing diff. things like hersheys choclate syrup, strawberry syrup,badam mix etc etc...milk time is a struggle for these days...wat do i do??
wat shd i giv her when she starts schoolg??She is very active... very naughty...her weight is 11 kgs.
Now for me, i m plg to reduce my weight.Im 69 kgs weight height 5.6...I ve started wrkg out...can u suggest a good diet schedule.shd i eat brown rice?snacks is the time when i falter...wat can i ve for snacks?
Does she eat late at night - I mean her last meal - be it a dinner or milk. If so, prepone the meal time. She may not feel hungry in the morning because of this.
You can go to breakfast straight instead of a cup of milk followed by breakfast. Give water as soon as she awakes.
Maggi is not advisable for daily food. Once in a while is ok. Try chapathi by spreading ghee and sugar, roll it and give her. Be innovative and give what she likes. Try porridge (Take ragi/whole wheet/barley, sprout it, dry, roast with badam/nuts etc and grind, add some jaggery and milk. Then make porridge. Add little ghee/oil for flavor and feed your child).
Weight is fine for her. If you eat egg, give her 1 egg daily in whichever form (in cakes, cream is also fine).
For your weight reduction, please refer the diet chart I've given before: http://www.chennaimoms.com/ans_from_katheeja
Brown rice has good vitamins and is good to take, but not compulsory. Only the quantity matters whichever cereals we take in. It's good to take variety of cereals like ragi, wheat, oats etc instead of just rice.
Is green tea good for burning the unwanted fat? Does constant intake of green tea induce hair fall and leads in a reduction of haemoglobin? Also which brand is recommended?
Thnx in advance
Ramya
Green tea boosts your metabolic rate and is an anti-oxidant. No clear evidence to prove that it leads to hair fall or reduce haemoglobin. Taking 3 cups is fine. Do not take more than 5 cups per day. Any brand is good. Green tea with lemon is good.
If we don’t follow other diet and take only green tea, its not good and there will be no effect of it on our body.
I've this doubt regarding washing vegetables and using them with their skin.Like in carrots and potatoes ,can we use them with their skin.How should we clean them to get rid of worms...And other veges we use with skin like brinjal,ladies finger ets how should we wash to get rid of pesticidal residues?
Thank u!
Hi,
Thanks for asking this question
Washing vegetables thoroughly with plenty of water with a little rubbing is all that is needed to remove dirt and pesticides.
Check for bruises and bad spots and remove them.
Wash them clean just before cutting/cooking.
Leave root vegetables in water for a while and rinse rubbing with hands to remove mud. Do not soak for a longer time.
Green leafy vegetables should be washed with plenty of water thrice at least, before chopping.
Outer skin of cabbages and lettuces should be removed before washing the leaves inside.
Carrots and potatoes can sure be used with skin as they contain nutrients essential for our body.
i am 32. i had my 2nd delivery 2yrs ago. my weight is 54 and my height is 5'4. i couldnt reduce my flab(belly). i am in my marketing job. i need a healthy diet which makes me active thru out t day to manage my job and my kids. my hair is also falling heavily and started greying. pls suggest a remedy for both. thankyou
Hi,
I understand your problem and my advice is as follows.
For your flab, you are of correct weight and so restricting your diet is not going to be that effective in reducing your belly. There are some specific exercises to reduce and tighten your stomach muscles.Consult a professional trainer regarding this.
Regarding Diet-
-Take a well balanced diet. Add a lot of fruits and vegetables to your diet.Try taking at least 2 fruits, ½ cup of cooked green leafy vegetables and ½ cup of raw vegetable salad everyday.
-Keep yourself hydrated taking 8 glasses of water a day.
-Try taking something in between your meals like soups, juices, fruits, salads, buttermilk, etc. Take something every 2 hours. it will help balance out your energy level.
-Take enough of protein foods for maintaining good health.Take 1 cup of dhal or thick sambar or koottu + ½ cup of whole grams or 1 egg or 1 slice fish or 2 or 3 pieces of chicken or mutton+2 glasses of milk + 10-12 nos.of nuts everyday
For your hair problem:
The reason for hair fall might be inadequate nutrient intake or stress or hormonal imbalances or all put together.Following the suggestions regarding diet will solve the nutritional problem. Try some yoga or exercises for stress.
Try this and let me know. Feel free to contact me if you have any doubts.
HI..i'm barmee from chennai moms website. I'm having some health issues now. I want your suggesstion on that. I'm a stay at mom of twin boys who are 3.5 years old. I think working moms can relax at work sometimes..but stay at home moms will not get that benefit also with all household chores and taking care of kids...its a 24 hours job for us...
regarding my health: I'm in usa and i'm a lean person of 100-110 pounds or around 50-52 kg of weight...with kids asking equal attention around and household work stress me a lot and i have become very weak now that my body suffers alot even if i get a cold/cough/throat infection ....i'm sure my health and immunity is very down and my works are stressing me alot...could you pl. suggest me some good healthy diet daily for me eat and become a healthy person again. My body aches for normal routine of works also...i'm unable get up from the bed sometimes...
pl. give me a good breakfast, lunch and dinner menus with milk so that i will want to be healthy and active with my kids this summer and always...
I'm a poor eater always..sometimes i skip lunch and dinner ...its becos i become too tired to eat after taking care of kids and feeding them and putting them to bed...i'm too tired to eat after that ...this is how i miss my food often...but now i'm not going to do like that...after i get a healthy menus from u..i'm going to follow it...and be healthy..so pl. mail me with suggestions.
thanks
regards
barmee.
Hi Barmee,
I understand how much of stress you must be facing everyday taking care of your young ones and managing your household.You are right about stay at home moms, and they are the ones who mostly neglects their health.
Barmee, you suffer a lot of tiredness due to ups and downs in your energy levels. If you supply your body with food at correct intervals, there will be a steady energy flow. So, take some food every 2 hours.
Also, finish of f your meals first before feeding your kids, so that you don't feel exhausted at end of feeding session.Or you can make your kids dine with you on the table giving them starters like boiled veggies, or soup. By the time they finish the starter you can finish your meal.
Take 2 two glasses of milk every day. Take at least 2 fruits a day, share it with your kids and hence you also develop in them the habit of eating fruits. If you don’t take enough water, even that could make you very tired.So take a lot water may be as milk, buttermilk, fruit juices or as such.
Make sure that you don’t skip your meals, especially breakfast. Don’t ignore your food as you need to be fit to manage your family well.
Try this and let me know.All the best, barmee.You sure can manage well.
I am going to ask the common problem of most of the moms ( ie) weight reduction . I am 73 Kgs (age - 30 ) and my ht is 5.8... I have lost around 5+ Kgs in dieting.. Normal 5 times a meal per day diet.. I am a pure vegeterian with a stressful job..
Can you please let me know your suggestions on a better diet plan ?
And also wanted to check on GM diet . How good is GM diet ?
Hi,
Thanks for the question. It is great that you have lost weight dieting. If your dietary pattern seems to be working continue with the same for some more period of time.I am unaware of your current food habits and diet to suggest you a better plan.Yet, I am giving you some tips of taking balanced and a healthy diet.
1.Do not skip meals or stay hungry for a longer time. It will only lead to over eating. Take some food every 2 – 2 ½ hours.
2.Watch your portions sizes when you eat.
3.Avoid Sugar, honey, jaggery, glucose, jam, sweets, cakes, pastries, ice creams, soft drinks, alcoholic beverages, health drinks, fruit juices with added sugars, coconut, ghee.
4.Restrict Calorie dense foods like Fried foods and snacks, Cakes, pizzas, Noodles, pastas, Oils, Red Meat.
5.Eat liberally Vegetables like Green leafy vegetables, Ashgourd, bittergourd, bottle gourd, beans, broad beans, cluster beans, cowpea-pod (karamani), Brinjal, broccoli, cauliflower, cabbage, Chow chow, cucumber, drumstick, capsicum, Ginger, greens, mint, onion, tomato, Knool-khol, ladies finger, plantain flower, plantain stem, Ridge gourd, snake gourd, Tinda, turnip, white radish, etc. except all root vegetables like potatos, yam, turnip, beetroot, carrots, sweet potatoes, unripe plaintain, etc.
6.Fruits must be taken everyday except bananas, mango, jackfruit, custard apple(sitaphal), sapota, dry fruits like dates, figs and raisins, which are high in carbohydrates. Instead choose wisely fruits which are low in calories like papaya, watermelon, guava, pomegranate, etc.
7.Make wise choices of food. For e.g. Take buttermilk instead of curd, take skimmed milk than whole milk, clear soup instead of thick soups.
8.Take whole grain products like ragi, whole wheat, etc. and whole grams like channa, green gram dhal etc. to increase your fibre intake.
9.Take ½ cup of greens, 1 cup of cooked vegetables, ½ cup of raw vegetables, 2 cup of cooked pulses, 3 cups of milk (including curd, buttermilk, tea, coffee) and at least 2 fruits every day.
10.Drink plenty of water, 6-8 glasses per day.
11.Do exercise regularly for atleast 30-45 minutes.
As for as GM Diet is concerned, such fad diets are not well balanced, and they don’t bring about sustainable weight loss.These diets can’t be followed for a longer time and once you fall back to your routine, you are definite to gain weight.And more over they deprive you of certain nutrients over period of time, which are very essential.Instead, you can adapt healthier lifestyle and eating habits to lose your weight.
Feel free to contact me if you need any further clarifications.
I need to reduce weight..am 74 kgs now and my height is 5'8". The only physical exersice i have is i do all my house hold chores. I dont eat junk food to a greater extent..Please advice since I am able to maintain my weight but not able to reduce it..I dont get any form of physical exercise since I work in shifts
Hi,
Thanks for asking this question.Many of us have the same situation as here.Your weight is not increasing which means you spend what you eat. So, if you have to reduce your weight either you should spend the extra calories you have as stores doing exercise with the same amount of food you are eating, or you should reduce your calories intake or both.Exercise is not only for reducing your body weight but also to maintain ones body fitness.Try and incorporate exercise in your daily routine. I am giving you some suggestions here you could easily follow.
Try taking split meals - i.e. instead of taking 3 full meals a day, reduce the quantity you take at a time and take some healthy snacks like fruits, sundal, soups, salads, buttermilk, low calorie fruit juices etc. in between meals.I.e. if you are taking 4 idlis for breakfast , reduce it to 3 and take butter milk with papaya or guava after 2 hours.If you have the habit of taking late dinner, take some low calorie/healthy snacks or juices, 1½hours after your tea time, so that you don’t stay hungry for a longer time.
Don't let yourself starve or stay hungry for a longer time this only leads to over eating.Try eating something every 2 – 21/2 hours.
Take ½ cup of greens, 1 cup of cooked vegetables, ½ cup of raw vegetables and atleast 2 fruits every day
Try it out along with some regular exercise (can be anytime) and let me know.
My daughter is 13 months old and I am giving her Knorr/Maggi sweet corn ready made soups.
Would like to know whether it is advisable to give her the ready made soups
It is not wise to give any readymade soups for children under 2 years of age. Some additives and preservatives found in them may not be suitable for your child.Home made soups are always the best.
I'm 169cms tall and weigh only 44kg.even post delivery (my baby is 10 mth old) I weigh the same.Pls suggest a diet chart and quantity of food so that I can be of normal weight.thank you
Hi,
I understand your problem. I had addressed similar question raised by one of our moms and I am giving you the same advice here. Try the following diet chart and let me know.
Morning :
Coffee (or) tea (or) milk – 1 cup with 2 tea rusks or 2 biscuits
Breakfast
4 idlies(or)3 dosas (or)3 chapathis (or) uppuma or pongal – 1 ½ cup (or) 3 bread slices (or) idiyappam – 3 nos
chutney (with coconut and roasted Bengal gram dhal or groundnut)- ¼ cup, thick sambhar or dhal 1 cup (or) omlette made with an egg (for bread if you eat egg) or try peanut butter or cheese or butter and jam.
Midmorning
Take fruits+ milk simply or as milkshake e.g. banana or chickoo milk shake – 1glass with some added nuts and raisins or porridges (ragi, oats, etc. with milk and sugar)
Lunch
Rice 2 ½ cups (or) chappathi – 3
Thick sambhar (or) dhal (or) kootu – 1 cup
Vegetables / greens / salad
Curd – ½ cup
Fish (or) chicken (or) mutton (size of a deck of cards) (or) 1 egg (if N.V. eaters)
Or Whole gram preparation – ½ cup (like channa, green gram dhal, rajma)
Tea Time :
Coffee(or) tea(or) milk – 1 cup with sundal- ½ cup or bajji (or) bonda (or) vadai – 2nos (or) cutlet – 2 nos (or) biscuits, or sambhar vadai or mini iddlies in sambhar(or) one or 2 idiyappams
Evening snacks
Thick soup - 1cup (or) fruit juice or fruits - 1cup (or) green gram dhal kheer – ½ cup (or) bhadamkheer – ½ cup
Dinner
Same as Lunch
At bed time
1 fruit and a cup of milk (or) Bhadam milk – 1 cup
Note:
Incase you are vegetarian take D-protein, protein drink 2 tbsp in a cup of milk 2 times a day (morning and at bedtime)
Take Calorie rich fruits like banana, chickoo, mango, jackfruit, dry fruits like dates, raisins. Vegetables like potatoes, yam, tapioca, carrots, beetroot,etc.
Protein rich foods like Nuts, dhals, egg/chicken/fish
A little more fats and oil as ghee in rice or roti, in kheer, butter in bread and soups, cakes, puddings, custard
Gingelly oil in dosas, idli podi, or as simply as oil on top of salads. But restrict taking fried foods and junk foods. They are not very healthy.
Eat frequently. Try taking something every 2 hours.
Apart, from this do some little exercises everyday to aid in digestion and overall well being.
If you don’t understand any part of the diet chart, please feel free to contact me.
my son -4yrs old never drings any juices or eats fruits. b'cos he drinks everything with little hot. how can i make him to drink juices.or atleast eat fruits,he drinks only that packed aawin milk.is that good for his health.
Hi,
I can understand your concern. Fruits are very essential for healthy growth your child.
If likes ice cream or custard, cut fruits into small pieces and mix it up with the above, mix grapes or pomegranate with curd rice.
Is it the flavoured milk you have mentioned?If he is talking it, try giving fruits as milk shake like banana milk shake, mango shake, etc. It’s ok if he takes that packed milk.But let it not be on regular basis.His taste might change soon. So keep trying giving fruits in different forms.
Nw im in 56kg. i hav pcod problem, and im nt doing any kind of excercise also, bt nw (past one yr) i dont hav any periods problem, im nt takeing any medicne also, in the evng time around 6pm to 8pm i feel very hungry, some times i control myself, bt i cant able to control the time, i ate snacks, i kw its nt good fr the health. pls can u suggest, wat type of food i hav to taken at that time. my dinner time is 9pm, at tat time i will eat one cup of rice and 2 chappathi.thanks in advance
Hi, good that your PCOD is under control. Its not necessary that you starve and its not even advised so.Eat when you feel hungry.But split the quantity. You can take some fruits or fresh fruit juice or vegetable salad or a cup of milk or some non-fried chat items like bhel puri, channa without mixture on top or some sundal with no or less oil and coconut, or even 1 or 2 idlis if you don’t get anything else.But see to that there is a gap of atleast 1 ½ to 2 hours for your dinner. Probably you can reduce the quantity of dinner to 2 chapathis and ½ cup of rice.
my age is 27 and i am a mother of 1year 7 months old baby
thanks for your panel....
i am 5.6 feet but i weigh only 49 kilos..........
please give me a diet chart for a week completely...
i want a personal chart...
please mention the quantity and food type say the specific name of the dish.....
it would help me a lot to build my confidence...
thank you
Hi,
I understand your concern. You definitely need to increase weight.
Here, I am giving you a diet chart you could follow.
Morning :
Coffee (or) tea (or) milk – 1 cup with 2 tea rusks or 2 biscuits
Breakfast
4 idlies(or)3 dosas (or)3 chapathis (or) uppuma or pongal – 1 ½ cup (or) 3 bread slices (or) idiyappam – 3 nos
chutney (with coconut and roasted Bengal gram dhal or groundnut)- ¼ cup, thick sambhar or dhal 1 cup (or) omlette made with an egg (for bread if you eat egg) or try peanut butter or cheese or butter and jam.
Midmorning
Take fruits+ milk simply or as milkshake e.g. banana or chickoo milk shake – 1glass with some added nuts and raisins or porridges (ragi, oats, etc. with milk and sugar)
Lunch
Rice 2 ½ cups (or) chappathi – 3
Thick sambhar (or) dhal (or) kootu – 1 cup
Vegetables / greens / salad
Curd – ½ cup
Fish (or) chicken (or) mutton (size of a deck of cards) (or) 1 egg (if N.V. eaters)
Or Whole gram preparation – ½ cup (like channa, green gram dhal, rajma)
Tea Time :
Coffee(or) tea(or) milk – 1 cup with sundal- ½ cup or bajji (or) bonda (or) vadai – 2nos (or) cutlet – 2 nos (or) biscuits, or sambhar vadai or mini iddlies in sambhar(or) one or 2 idiyappams
Evening snacks
Thick soup - 1cup (or) fruit juice or fruits - 1cup (or) green gram dhal kheer – ½ cup (or) bhadamkheer – ½ cup
Dinner
Same as Lunch
At bed time
1 fruit and a cup of milk (or) Bhadam milk – 1 cup
Note:
Incase you are vegetarian take D-protein, protein drink 2 tbsp in a cup of milk 2 times a day (morning and at bedtime)
Take Calorie rich fruits like banana, chickoo, mango, jackfruit, dry fruits like dates, raisins. Vegetables like potatoes, yam, tapioca, carrots, beetroot,etc.
Protein rich foods like Nuts, dhals, egg/chicken/fish
A little more fats and oil as ghee in rice or roti, in kheer, butter in bread and soups, cakes, puddings, custard
Gingelly oil in dosas, idli podi, or as simply as oil on top of salads. But restrict taking fried foods and junk foods. They are not very healthy.
Eat frequently. Try taking something every 2 hours.
Apart, from this do some little exercises everyday to aid in digestion and overall well being.
If you don’t understand any part of the diet chart, please feel free to contact me. Try it and let me know.
I am 27 Year old and a mom of 3 year old boy. My height is 168 cm and my weight is 50Kg. I am trying to increase my weight but not able to do so. Having healthy food. I will need non-veg including egg. I have hypothyroid problem for past 4 years. Please sugges some diet to increase my weight according to my height.
Thank You,
Hema
Hi,
Thanks for your question. Surely, you can increase your weight having healthy foods. Is it hypothyroid or hyperthyroid problem you are having? I guess it is hyperthyroid. The metabolic rate is high in people having hyperthyroid problem and hence more energy intake is needed. Including the following foods everyday in your diet will help you gain weight.
1cup of whole grams, 2 cups cooked pulses, 3 glasses of milk, a little more of fats and oil (ghee or butter,and oils, 2 or 3 fruits especially calorie dense fruits like mango, chickoo, banana, etc. and dry fruits like dates and raisins (handful), nuts like peanuts, bhadam, cashews, pista, etc. and vegetables like potatoes, yam, carrots, etc.
if you are a non-vegetarian 2 eggs or chicken /fish /mutton – size of 2 decks of cards and if you are a vegetarian 2 tbsp of Proteinex or D-protein (protein drink) in one glass of milk twice a day.
The above mentioned food items could be taken as sundal, sambhar, dhal,koottu, bread toasted with butter or ghee, rice or roti with ghee, dosai with gingelly oil or idli podi with gingelly oil, or oil on top of salads, milkshakes (banana,chickoo,mango), kheer (green gram dhal kheer,badamkeer,bhadammilk), porridges containing different grains and nuts (like manna health mix), peanut butter, potato curries, cutlets, curds, etc.
Feel free to contact me for any questions you have.
before one year i was regularly going to the gym & aerobics.
i reduced 10 kgs in 6 months.but once once i droppd the gym,
i gained my entire weight once again.due to time constraint am not able to for for the gym.
need your advice regarding this.
As everyone says is it true that once we stop going to gym, we will gain weight?
HI,
YES, THIS IS A VERY COMMON PROBLEM AMONG US GOING TO GYM.THERE YOU FOLLOW A STRICT REGIMEN OF DIET AND VIGOUROS EXERCISES JUST BURNING OUT THE EXTRA CALORIES YOU HAVE AS STORED FAT THROUGH NEGATIVE BALANCE OF ENERGY. THAT IS YOU CONSUME LESS OF CALORIES THAN WHAT YOU ACTUALLY WILL NEED. ONCE YOU STOP GOING TO GYM, YOU RESUME BACK TO YOUR OLD SCHEDULE (NO EXERCISE AND TAKING MORE CALORIES THAN WHAT YOU ACTUALLY NEED).YOU MAY NOT BE ABLE TO FOLLOW THE SAME AT HOME AND THE EXTRA CALORIES YOU HAVE CONSUMED AND NOT SPENT WILL BE STORED AS FAT AND YOU WILL GAIN BACK YOUR WEIGHT.
YOU STILL CAN REDUCE YOUR WEIGHT BY REDUCING YOUR CALORIE INTAKE AND INCREASING YOUR PHYSICAL ACTIVITY.THE FOLLOWING DIET CHART WILL HELP YOU REDUCE WEIGHT. TRY IT OUT AND LET ME KNOW IF YOU HAVE ANY DOUBTS OR YOU NEED ANY CLARIFICATION.
6.30am
coffee/tea/milk – 1cup
8.00 am
idlies – 4 nos. (or) dosai –2 nos (or) roties – 2 nos. (or) Uppuma or Pongal or Kichadi – 1 ½ cup (or) bread slices –2 nos
with chutney (made of roasted bengal gram dhal and less or nil coconut) and /or
sambar (or) dhal– 1 cup
10.30 a.m.-11.00 am
butter milk (or) lime juice with salt and no sugar (or) tomato juice with added sugar – 1glass (or) milk /tea / coffee – 1 cup
Vegetables- ½ cup, greens – ½ cup and salad – ½ cup
Curd – ½ cup, whole grams – ½ cup or egg white – 1 no. or chicken or fish – 1 slice
3.30 pm
coffee/tea/milk – 1 cup
sundal ½ cup or low calorie biscuits – 2 nos.or rice flakes – ½ cup (or) puffed rice – ½ cup
5.30 PM
Soup (or) low calorie fruit juice (or) 1 fruit
7.00 pm-7.30 pm
Same as Lunch
At bedtime
1 cup of milk
Recommended Oil intake : 4 tsp / day or 20 ml/day
(Groundnut oil or Gingelly oil + Sunflower oil or Saffola oil)
Apart from this
1.Do not skip meals or stay hungry for a longer time. It will only lead to over eating. Take some food every 2 – 2 ½ hours.
2.Watch your portions sizes when you eat.
3.Avoid Sugar, honey, jaggery, glucose, jam, sweets, cakes, pastries, ice creams, soft drinks, alcoholic beverages, health drinks, fruit juices with added sugars, coconut, ghee.
4.Restrict Calorie dense foods like Fried foods and snacks, Cakes, pizzas, Noodles, pastas, Oils, Red Meat.
5.Eat liberally Vegetables like Green leafy vegetables, Ashgourd, bittergourd, bottle gourd, beans, broad beans, cluster beans, cowpea-pod (karamani), Brinjal, broccoli, cauliflower, cabbage, Chow chow, cucumber, drumstick, capsicum, Ginger, greens, mint, onion, tomato, Knool-khol, ladies finger, plantain flower, plantain stem, Ridge gourd, snake gourd, Tinda, turnip, white radish, etc. except all root vegetables like potatos, yam, turnip, beetroot, carrots, sweet potatoes, unripe plaintain, etc.
6.Fruits must be taken everyday except bananas, mango, jackfruit, custard apple (sitaphal), sapota, dry fruits like dates, figs and raisins, which are high in carbohydrates. Instead choose wisely fruits which are low in calories like papaya, watermelon, guava, pomegranate, etc.
7.Make wise choices of food. For e.g. Take buttermilk instead of curd, take skimmed milk than whole milk, clear soup instead of thick soups.
8.Take whole grain products like ragi, whole wheat, etc. and whole grams like channa, green gram dhal etc. to increase your fibre intake.
9.Take ½ cup of greens, 1 cup of cooked vegetables, ½ cup of raw vegetables, 2 cup of cooked pulses, 3 cups of milk (including curd, buttermilk, tea, coffee) and at least 2 fruits every day.
10.Drink plenty of water, 6-8 glasses per day.
DO FIND SOME TIME FOR YOU TO DO EXERCISE REGULARLY FOR 30-45 MINUTES.THERE ARE EXERCISES THAT YOU COULD DO IT HOME.LIKE CLIMBING STAIRS UP AND DOWN, WALKING ON TERRACE, ETC. THAT YOU COULD DO ANYTIME. EXERCISE EVERYDAY IS RECOMMENDED NOT ONLY FOR REDUCING WEIGHT BUT ALSO FOR OTHER TREMENDOUS EFFECTS IT SHOWS ON IMPROVING ONES HEALTH.
My daughter is 3.5 years and she is 11kgs now.Her birth weight is 2.9 kgs. Upto 6 months of age she was gaining weight normally. But she had contracted UTI at her 7th month. From then on her intake has drastically reduced and feeding her is a nightmare to me. She is very puny and tiny for her age. Kindly recommend healthy diet for her 'cause I'm not for force feeding. I know it doesn't help. I have put her in LKG.So let me know of good healthy tiffin/snacks that I can pack up for her.
Hi,
If your child is active and not sick don’t worry much. Is she still having UTI? Clear it out. Also consult your pediatrician if she has any Gastro intestinal tract infections like hook worm infestation. Her appetite may be down because of that too.
Give ¼ cup of pulses every day like toor dhal/channa/green gram/rajma etc.
If you are a non-vegetarian give fish/chicken/mutton (boiled, or as soup or as kheema or meat balls) (in size of deck of cards) or 1 egg everyday
You can give raisins, nuts like almonds, cashews, ground nut, etc. 2-3 cups of milk as such or as cheese, milk shake, ice creams , custard, kheer, curd.
Add more oil to her diet using gingelly oil in dosa and ghee with rice or roti, butter in cakes etc.
Also give lots of fruits and vegetables for healthy growth and appetite.
Biscuits, cakes, muffins, fruits, and juices, sundal, raisins and nuts, rotis rolled stuffed with veggies inside etc. , these could be served as good snacks /tiffin
Make food interesting to her for e.g .. make shape of roti interesting, use colourful veggies in kichadi or uppuma, or pulav, garnish with pomergrante etc., Use all your creativity and imagination in making it appealing for her. Give your daughter food in what ever form she likes for eg. if she dislikes milk give it as cheese than forcing her to drink milk.If she dislikes keerai give it as soup. If she’s distracted while eating, try it in a calm place.
If the quantity she is taking is very less, feed her at frequent intervals say every 1 or 2 hours.
Encourage her to eat with family and take a variety of food on table.
My daughter is 3 yrs old and seldom takes any food. She has either plain dosa or plain rice and not even ghee. The quantity is very less. What can be done to improve her diet?
Make food interesting to her like introducing a lot of variety, trying different methods of cooking or different combinations of foods and changing flavour or shape , making food more colourful and appealing for the child
for e.g .. make shape of roti interesting, use colourful veggies in kichadi or uppuma, or pulav, garnish with pomergrante etc., Use all your creativity and imagination in making it appealing for her.
Give ur daughter food in what ever form she likes for eg. If she dislikes milk give it as cheese than forcing her to drink milk.If she dislikes keerai give it as soup. If she’s distracted while eating, put away all distractions possible.
If the quantity she is taking is very less, feed her at frequent intervals say every 1 or 2 hours.Don’t force her to eat.
Encourage her to eat with family and take a variety of food on table.
I am a mom of a 3 yr old kid. I had a caesarian section. I am unable to reduce my tummy and my stomach inspite of my starving. I know it does not help but can u help me with a chart on what I can have so that I can reduce my weight.
I weight before was 54 consistently but after delivery it is 67kgs. My height is 5'4". I guess my ideal wt is 58 kgs, right? Pls help me on a diet plan.
Hi,
I understand your problem. Your ideal weight is around 62 and you are just few kilos overweight. This is a very common problem most of us would face. There are some specific exercises to tighten your stomach muscles and reduce your tummy. Do consult a professional.I am giving you a diet chart you could follow.Try this out and let me know.Please feel free to contact me for further clarifications.
6.30am
coffee/tea/milk – 1cup
8.00 am
idlies – 4 nos. (or) dosai –2 nos (or) roties – 2 nos. (or) Uppuma or Pongal or Kichadi – 1 ½ cup (or) bread slices –2 nos
with chutney (made of roasted bengal gram dhal and less or nil coconut) and /or
sambar (or) dhal– 1 cup
10.30 a.m.-11.00 am
butter milk (or) lime juice with salt and no sugar (or) tomato juice with added sugar – 1glass (or) milk /tea / coffee – 1 cup
Vegetables- ½ cup, greens – ½ cup and salad – ½ cup
Curd – ½ cup, whole grams – ½ cup or egg white – 1 no. or chicken or fish – 1 slice
3.30 pm
coffee/tea/milk – 1 cup
sundal ½ cup or low calorie biscuits – 2 nos.or rice flakes – ½ cup (or) puffed rice – ½ cup
5.30 PM
Soup (or) low calorie fruit juice (or) 1 fruit
7.00 pm-7.30 pm
Same as Lunch
At bedtime
1 cup of milk
Recommended Oil intake : 4 tsp / day or 20 ml/day
(Groundnut oil or Gingelly oil + Sunflower oil or Saffola oil)
Apart from this, you should also be following the guidelines given below to adapt a healthy food habit.
Do not skip meals or stay hungry for a longer time. It will only lead to over eating. Take some food every 2 – 2 ½ hours.
Watch your portions sizes when you eat.
Avoid Sugar, honey, jaggery, glucose, jam, sweets, cakes, pastries, ice creams, soft drinks, alcoholic beverages, health drinks, fruit juices with added sugars, coconut, ghee.
Restrict Calorie dense foods like Fried foods and snacks, Cakes, pizzas, Noodles, pastas, Oils, Red Meat.
Eat liberally Vegetables like Green leafy vegetables, Ashgourd, bittergourd, bottle gourd, beans, broad beans, cluster beans, cowpea-pod (karamani), Brinjal, broccoli, cauliflower, cabbage, Chow chow, cucumber, drumstick, capsicum, Ginger, greens, mint, onion, tomato, Knool-khol, ladies finger, plantain flower, plantain stem, Ridge gourd, snake gourd, Tinda, turnip, white radish, etc. except all root vegetables like potatos, yam, turnip, beetroot, carrots, sweet potatoes, unripe plaintain, etc.
Fruits must be taken everyday except bananas, mango, jackfruit, custard apple(sitaphal), sapota, dry fruits like dates, figs and raisins, which are high in carbohydrates. Instead choose wisely fruits which are low in calories like papaya, watermelon, guava, pomegranate, etc.
Make wise choices of food. For e.g. Take buttermilk instead of curd, take skimmed milk than whole milk, clear soup instead of thick soups.
Take whole grain products like ragi, whole wheat, etc. and whole grams like channa, green gram dhal etc. to increase your fibre intake.
Take ½ cup of greens, 1 cup of cooked vegetables, ½ cup of raw vegetables, 2 cup of cooked pulses, 3 cups of milk (including curd, buttermilk, tea, coffee) and at least 2 fruits every day.
My query is regarding my daughter's food habits. she's is 1.5years old
She likes to have only dhal rice and fried rice.
Apart from that morning and evening we give her milk, and for dinner i make some soup rice..with vegs or fish or meat.
she seems to eat ok, we checked her wt it is just 8, doc says she shld be weighing around 9-10...
im really worried abt that.
but then she is very very active........ always on toes....does all her energy gets used in her playing??
please suggest some health food for her to gain weight.
Can we introduce chocolates at this stage?
can u suggest some snacks for her, if we have to take her out...
And now for me
Im weighing 63 now, i want to reduce to 55-56 atleast. Please suggest a healthy diet plan for me....im walking nowadays for half an hour.
I was 68 now reduced to 63, but for my height my ideal wt shld be 55. please help me out.
thanks in advance.
Hi,
Children after one year of age don’t gain weight that rapidly as in the first year due to increased movements. Some don’t gain at all.If your child eats and sleeps well, energetic, active and free of illness, you need not be worried much.
Give her porridges made with a mixture of sprouted wheat, ragi, jowar, sprouted green gram (roasted , roasted Bengal gram and peanuts or badam at evening every day.Add a little oil to the porridge.You make the meals 4 times doing so.
Give dhal – ¼ cupor whole pulses like green gram dhal in kheermade with jaggery
Give fish/chicken/mutton (boiled, or as soup or as kheema) like what you are already doing. Give boiled egg or pudding or egg custard which ever form she likes,
Pottu kadalai can be given in form of chutney. You can give raisins, nuts like almonds, cashews in badam milk, in kheer, ground nuts in form of peanut butter, etc. do not add too much sugar.
Give 2-3 cups of milk everyday as such or as cheese, milk shake, custard, kheer, etc. Include curd everyday in her diet.
Add more oil to child’s diet by using gingelly oil in dosa and ghee with rice or roti, butter in cakes etc.
Give lots of fruits, greens and vegetables for healthy growth and appetite.
Also clear out any infections like hook worm infestation consulting your pediatrician.
Biscuits, cakes, muffins, fruits, and juices could be served as good snacks for your kid.Cut cakes or breads into small pieces otherwise it might choke your child
Hello doctor,pleased to write to you. I have two sons who are overwieght. my younger sons is 9 with a whopping weight of 75 kg. I have stopped junk foods like biscuits,maggi,white bread.I give him milk only once a day.I want to know whether brown bread is safe to give him liberally.Also is it ok to give them tea and coffee in this age?I also had bought him a cycle and he i s riding it every evening. But sometimes it becomes difficult to control his craving for junk food.Please advice. Thank you and warm regards.
Hi,
Good that you have stopped giving them junk foods. Definitely your kids are overweight. You need to take control of their food habits and health before this leads to several other complications.
Encourage them to eat more of fruits and vegetables.Stock your shelves and your refrigerator with these healthy foods.Instead of giving milk once a day u can give them low fat milk or skimmed milk twice a day. They need calcium for their growth.
Is the brown bread u r talking about is whole wheat bread. If so it’s good. But quantity matters.Probably u can give them only 2 slices at a meal.
It won't do any harm if u give them coffee or tea in small amounts but it should be thin and in small quantities. Green tea could do some good.
You can reward them with something they like (definitely not food) when they had avoided junk foods for quite a period of time say two days to 2 weeks (depending on how frequently they take junk foods and slowly increase the duration).
Allow them once in a while to take what they like but not all the same time. They can probably do some extra working out after that.
They need more exercising apart from cycling like shuttle, swimming, tennisetc. You can consult some professional trainers.
If you need personal diet chart for your kid, do you send me a personal message.
I'm Elizabeth and mother of 7 month old girl baby. I have two questions.
1. I need to join office back and I'm trying to introduce sippers to the kid and she does'nt turn to it also.(she is not used to feeding bottles). How to I succeed?
2. I'm tring to introduce water and she is not drinking water at all. As heat has increaced, I fear that breat milk alone will not be sufficient. Her urine levels have also gone down a bit. kindly suggest ideas to beat the heat.
Thanks much for your kind help
Regards,
S.Elizabeth
Hi Elizabeth,
Is your babysitting upright? Then this is the stage u can introduce sipper.At first she might reject it.Don’t force her. Leave a week’s time and then try again.Let her hold experiment with it like toppling up and down, putting it in her mouth, etc. Keep trying. If she’s comfortable with spooning carry on with it, till she gets used with sipper.
You are right.You do have to give her water at this stage. If she’s not taking water as such you can give her juices and greens soup. Citrus or tomato juices strained and diluted with 2 parts of water no need to add sugar or salt.Green leafy vegetables (Keerai) boiled with little more water and strained can be given.
Hi Katheeja,
How are you?Am working as a software engineer.I have irregular periods problem,Since i have Polycystic ovary.Am doing exercise regularly. But still no improvement.And am staying in a hostel, so my diet is not proper. Kindly provide a good diet chart in detail and some advice on the same.
Hi,
I understand your problem.There is a lot of connection be the hormones produced post food like insulin and the ones that regulate our reproductive cycle.Modifying your diet could definitely solve your problem.Here, I am giving you some suggestions you could follow.Also I understand that being in hostel, it will be very difficult to control your diet. Still you can make it work.
Try taking split meals - i.e. instead of taking 3 full meals a day, reduce the quantity you take at a time and take some healthy snacks like fruits, sundal, soups, salads, buttermilk, low calorie fruit juices etc. in between meals.I.e. if you are taking 4 idlis for breakfast , reduce it to 3 and take butter milk with papaya or guava after 2 hours.If you have the habit of taking late dinner, take some low calorie/healthy snacks or juices, 1½hours after your tea time, so that you don’t stay hungry for a longer time.
Don't let yourself starve or stay hungry for a longer time this only leads to over eating.Try eating something every 2 – 21/2 hours.
Take ½ cup of greens, 1 cup of cooked vegetables, ½ cup of raw vegetables and atleast 2 fruits every day. You can also getpacked fresh salads and fruits for ready to eat from shops. Don’t consider potatoes and such root vegetables given in your hostel as part of your vegetable intake. These are high in carbohydrates. Also avoid all fried items.
Try it out with your regular exercises . If need any further clarification, contact me.
For a personal diet chart I need some basic information like your height, weight, age, food habits, lifestyle, etc.Do personal message me or you can come and meet me in person at K.S.Hospital on weekends.
First of all WELCOME to this wonderful virtual world of women. Great to have you here.
We do have a lot of questions regarding diet and nutrition, especially the infant and toddler foods and calorie burning diets.
Will ask you one by one ;-)
Please throw some light on infant food, when to start, when not to start, what can be given, what not to be given.. etc. My baby is 4-months old.
Hi,
Thank you very much. I am very glad to be helping and sharing information with fellow moms.Good you had asked about infant foods.At four months your baby's diet should consist of breast milk and /or formula (with added vitamins or iron if your pediatrician recommends it), but by four months to six months you can begin adding other foods.
Each baby has a little different time of readiness to take solid foods.Some babies are ready as early as three months and but most babies have not lost their thrust reflex (pushing his tongue against a spoon or anything inserted into his month, including food) until four months. And also babies energy needs increase around this age, making it ideal time to start adding different calories through semisolid /solid foods.
You can start giving cereals like rice, ragi, oats, barley in the form porridge.You can start with rice, which is less allergenic.You can give commercially available one or use the home made flour.Make the porridge thin as possible.Do not add salt or Sugar. Start with just ½or one tsp in the beginning.The child may not finish off all the quantity you prepare in the beginning. He may not even know what to do and look frustrated and confused.Do not force the issue if he rejects the food and cries a lot.Go back to previous routine as taking just milk for a week or so. Then start again. Its more important that your child enjoys the meal times than starting in on a specific date. Make sure his head and upper part of is body is held up while feeding him solid foods to prevent choking. Always feed him semi solids/solids with a spoon. You can use a small spoon in the beginning.Its better not to feed thin porridges in bottles with nipples, as this may lead excess intake and excess weight gain and also your child will not master the techniques of sitting up while eating, taking bites from a spoon, stopping when he is full.These are foundations for good eating habits that the child will develop and will follow throughout his life.
Do not hasten the baby. Be patient and be relaxed while feeding the baby.Make feeding session a pleasurable one for him.Introduce only one food at a time.Wait for any allergic reactions. After 2 or 3 days introduce another food.If the child dislikes any food, try introducing it later after a week or so.
Starting with rice you can give malted ragi, oats, barley, wheat (some babies may be allergic to wheat-gluten allergy so take consideration when using wheat and wheat products) and mixed cereals at around 6 months when he has mastered the skill of eating from spoon.You can soak all the grains said above, sprout and dry, roast and clean it to remove the sprouts add little roasted Bengal gram dhal (pottu kadalai) and grind it to fine powder.Make porridge out of it and add a little sugar or jaggery to taste and also a little oil or ghee at the end.You can also add sprouted and roasted green gram dhal to make the mixture instead of pottu kadalai or both.You can also add a little almonds or cashew nuts (roasted) to the mixture.Dhal rice and idli can be given as well.
And you can start giving vegetables and fruits at around 6 months of age Cooked and strained or pureed. Do not add salt. Start with yellow vegetables like squashes (poosanikkai), then green leafy vegetables (keerai), peas, beans, potatoes, etc..Strained green leafy vegetables can come in as soup.Carrots can be given at 8 months of age.Fruits like oranges (watch for allergies) can be given as juices mixed with equal amount for water. Apples, pears can be cooked and pureed.Bananas can be mashed and given to the child.Nethran banana can be given in steamed and mashed form.Curd / yoghurt can be introduced now.
At 8-10 months, when the baby is able to sit up on his own, you can introduce finger foods. Cooked Vegetables cut into small pieces, fruits like pomegranate, etc. can be given.Always be near the child when you give some finger foods to child.The child may put small pieces in nose or in the ear. Do not give them big chunks of fruits or bread. It might choke the child.
Chicken soups can be introduced at this stage, with very less of spices.
At 10 months chicken, fish, meat and egg yolk can be given. Egg white should be introduced later to avoid any allergic reactions.You can give soft puddings of egg yolk, boiled fish, minced chicken or mutton.
At one year of age whole egg, whole cow’s milk or full fat milk can be safely given.Honey is not advised until one year of age, as the child may be at the risk of developing botulism, but can be given in one or 2 drops mixed warm water to treat cough in infants.Cows milk is not advised upto one year of age as the protein in it is hard to be digested by infant’s digestive system. But diluted cow’s milk can be given at around 8 months and can be used in preparing foods like porridges, idli or chapathi mixed with milk etc.
At one year of age, your child be taking all the food groups.Also encourage the child to eat on his own and to eat with the family, so that he’ll be interested to try new foods and in new forms.
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