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Replies to Queries -- Part 4

By Mumtaz Khalid Ismail

From: Preeti
Question: We are vegetarian family. My son is going to be 12 in this October. I would really like to know any zinc sources in Vegetarian diet. I would also like to know any suggestions on his diet.

Ans: Vegetarian zinc sources are wheat, bajra, bengal gram dhal, cowpea, rajmah, spinach, fenugreek leaves, beetroot, bitter gourd, ladies finger, french beans, nuts pomegranate, seethaphal, tomatoes, red cherries. Include some protein foods for his lunch and add salads and milk 500ml every day.

From: Sujai
Question: After delivery I have a plumpy stomach. I did exercise but no use. Please tell me what can I do to reduce and also please tell me what can I do to reduce my weight? Because after getting up from chair or bed my feet (down) are paining. I take non-veg only once in a week. I mostly take only fish than chicken. Very rarely mutton. I don't drink coffee or milk or tea or any hot drinks.

Ans: Post natal exercises like lie on your back with knees bent. Then raise your head and shoulders and try to touch your knees with your hands. This should be done every day. These will help you to strengthen your abdominal muscles and regain your figure. Sternest exercises like this should be done only after three months of delivery. Your diet is lacking in certain vitamins and minerals may be that is the reason for your pain in your legs and obesity. Since you don't drink milk take skim milk curd 2 helping per day or low fat paneer (available in the market). Avoid mango, since it is rich in calories. Eat lots of green leafy vegetables, fruits, bajra and jowar.

From: Nanda
Question: My height is 5.6 ft and Weight 63cm. I am going for marriage in next 6 months. I have a fat deposit in my hip. The fat has become too much; it looks like a tyre. I feel ashamed so I want to reduce this fat deposit. What should I do so that I reduce it within 6 months and to maintain my body?

Ans: For your height, your weight is ideal. Doing exercises can reduce your fat deposit. Visit a health club or a personnel trainer and do the exercise daily. You will reach your target. Skipping will help to reduce fat on your hip. To maintain your weight eat high fibre foods like dark green leafy vegetables, jowar, bajra, brown rice, whole wheat, sprouted chana, moong, papaya, watermelon, oranges.

From: Priya
Question: I am having irregular periods for the past 2 years and I am going through lot of stress and since then my periods became irregular. I never had any history of irregular periods before this. Kindly advice what exercise I need to do and will yoga help me in any possible way? Please suggest any diet I need to follow.

Ans: Irregular periods can occur in several conditions like thyroid problems, obesity, iron deficiency, diabetes, drastic weight loss, excessive exercising or stress. Changing contraceptive pills, and low dose pills may also interfere with the normal menstrual pattern. Yoga is good. There are certain yogasanas for such problems. Diet must contain fruits, salads, whole grains, pulses especially in sprouted form and green leafy vegetables. Ginger, seasame seeds, banana flower and beetroot juice mixed with carrot is found to be useful for menstrual disorders. Sugar, confectionery, cakes, refined cereals, heavy and greasy foods, strong tea, coffee, pickles and too much condiments should be avoided.

From: Sunitha
Question: I am 17 weeks pregnant. I am eating greens daily. Someone told that it increases moles in baby. Is it true? Secondly, I am eating ragi balls alternate days. Is it good for the baby?

Ans: It is good that you are eating greens daily. It is very healthy. Ragi balls will give you good amount of calcium.

From: Wilma
Question: My problem is that I am underweight. My height is 5'5" and weight is only 41 kg. I look very skinny and people always comment on my weight. My stomach gets full even if I eat little but now I have started eating a little more forcefully but in spite of that my weight does not increase. If I take heavy breakfast, then I don't feel like having lunch. Though medically I do not have any problem, about a week back, the worms started itching me (this happened after many years) and I took ginger tea for it and I got relief. But does this mean that the worms are still present in my stomach and they don't allow me to add weight. If this is it, what should I do? How can I get rid of the worms completely? How much is water important? I hardly drink about 2-3 glasses of water a day, in spite of knowing that one must have at least 8 glasses of it. The reason for this is because the more I drink water; the more I have to go to the bathrooms (every 5 minutes). And so to avoid this, I drink very less water, does this make a difference. Please, suggest me something for adding at least 10 kgs. What kind of diet should I have and at what timings. I do not exercise at all and a housewife. Does exercise help, and if yes, please suggest me a few exercises that I can do at home.

Ans: First of all deworm yourself. There are single dose medications available. Increased frequency of urination and failure to gain weight you must rule out infection, metabolic or hormonal cause. Consult your doctor. Regarding diet have 4- 5 meals instead of 3 meals. Drink 10 - 12 glasses of water. A high calorie, high protein, high fat diet is recommended. Emotional well being, regular bowel movements, adequate fluids, exercise, and fruits are essential to have a good appetite and weight gain. Synthetic drinks, too much of alcohol, aerated drinks, tea and coffee will reduce appetite and should be avoided.

From: Parthas
Question: Had a laproscopic surgery for suspected endometriosis about 6mths back and am on OCP since then. Now I am unable to know if my diet is Ok cause after being on OCP I seemed to have gained weight predominantly in my abdomen. I am worried about weight gain because of my short stature as also for health. Kindly advice

Ans: Weight gain during OCP is known. Your diet is fine but you can avoid your fries and make your dinner light. Regular exercise for 30 - 40 minutes is ideal or brisk walking for 1/2 an hour with healthy eating will help you to maintain your figure.

From: Rashmi S
Question: I need to know what should be my ideal weight according to my height 5.1 Weight is 65 kg and age 25. I am not taking any particular medication for my thyroid problem but I am taking Progesterone hormone.

Ans: Your ideal weight should be in the range between 49 to 52kg according to your height and age. From your question it is not clear what type of thyroid problem you have. Hypothyroidism and hormonal therapy can cause weight gain.

From: Jeeth Shetty
Question: Which fruit juice is good for skin, how is red wine and white wine to health?

Ans: Freshly squeezed juices are good and they are a good source of vitamin C. Wine has little nutritional value except for its alcohol content. 125ml of red wine supplies about 85 calories and white about 90 calories. Wine contains little bit of iron and it helps the body to absorb iron in the food when it is drunk at meal times. Consumption of wine may trigger migraine and asthma attack. Excess can lead to alcoholism and cirrhosis

From: Nivedita
Question: What is Dried rape leaves? This is supposed to be high in Calcium as per your article.

Ans: Dried rape leaves is nothing but in Hindi sarsoon ka sag, bengali and oriaa sorisa sag, gujarathi sarsiya.100 gms of dried contains 3095mgs of calcium and fresh contains 370mgs per 100gms.

From: Prabhjeet
Question: Due to exercising regularly, I have lost a lot of weight from my upper body but my hips and upper thighs are still the same. What kind of diet should I have which will help me loose fat from my hips and not from my chest and arms? My chest is 34inces, waist 30inches, hips 38inches. Also tell me the exercise type.

Ans: Diet will help you to loose over all and not from any particular area. You can loose fat from certain areas only by exercising that particular group of muscles. Your personnel trainer will be able to guide you better in this regard. As far as my knowledge squats and skipping is good for hips. Cut down your chocolates and refined biscuits.

From: Varsha
Question: Sometimes I feel my body is swelling, especially after I exercise, another day I feel better and slim. I can't do too much exercise. My knees and heels start paining and I feel tired. Can you advise me to loss weight in a better way?

Ans: You are getting tired easily because of your excess weight. You are in the extremely obese category. Don't try to loose weight fast. Healthy eating and exercise should go hand in hand to loose weight. The diet what you are taking is very less. Have a balanced breakfast of whole grain cereal, skim milk and fresh fruit. Include some sprouted moong or matki in your sandwich with lots of vegetables. Gradually built up your exercise and plan weight loss over a period than over night.

From: Saroja
Question: My son is 10 months old. He won't take solid foods and likes milk only. He weighs 17 .4 pounds. We are in USA away from in-laws and parents. I am very much worried for him. Please suggest me how to feed him and what should I do to increase his weight.

Ans: Weight is adequate for the age of your baby. By 10 months, your child must be eating every thing that is cooked for the rest of the family. You can start giving fish, chicken, liver and meat at this time. It should be cooked very soft and mash the pieces with your fingers to be sure there are no bones. The rate of weight gain reduces during this time comparing to first six months. Baby reaches thrice the birth weight by end of one year.

From: Preeti
Question: My husband is 42 years old, has cholesterol on the higher side of the limit. We are vegetarian family and we eat lots of pulses, vegetables, dals, roti etc. We rarely eat fried food. I would really like to know what sort of diet I should make more and what should I avoid to control his cholesterol without any regular medication. Should he eat rice, potato? If he is allowed to eat rice, which type of rice I should make for him? What grains he can eat freely? What dairy product he should take? Should I use Skimmed milk or Soya milk? Can I give him Skimmed milk yoghurt since he really likes yoghurt with his meal? I cook in olive oil that to very little quantity. I usually cook roti ( Atta - Wheat Flour) different available vegetables (Usually I would cook it with potato) , dals, pulses, rice. He also enjoys pasta, pizza, lasagnea ( once a week). He travels quite a lot. I use very little light mozzarella cheese in the above mentioned dishes. He enjoys fish too, is it good for him? Can you also advise me what sort of exercise will help him? He is 5ft 5 inch tall and weighs 55 kg. He tries to walk 3.5 km 2-3 times a week.

Ans: All cereal grains are allowed for cholesterol patients. Rice and potato can be used sparingly since it adds calories. Use oils such as olive, corn, safflower, and soya. Reduce saturated fats such as butter, cheese, coconut oil, and cream. Green vegetables, fruits, cereals, skimmed milk, skim milk yoghurt should be the main items of the diet. Sugar and cheese intake must be reduced. Eating oat bran or Soya bean in diet reduces high blood cholesterol. Fish is good, since he enjoys continue in his diet.

From: Vandana
Question: Is there any food that is to be avoided by people with multiple sclerosis.

Ans: Saturated fats, red meat, full fat dairy products should be cut down in the diet. Polyunsaturated fats from sunflower, corn, and soya oils can be taken. Omega 6 (source - sunflower oil, olive oil, almonds and walnuts) and omega 3 (source - soya been, rapeseed oil, walnuts, oily fish like sardines, mackerel and salmon) essential fatty acids have shown some benefits to the patients.

From: Bijal
Question: My question is though I am not having that fatty stuff still I am putting on weight like hell what could be the reason for that?

Ans: Cut down on your sugar consumption like your cakes and cookies and have a balanced diet still if you are putting on weight Check whether you have any medical problem.

From: Dharam
Question: There is lot of controversy about the use of ghee or butter because they are saturated fat. I live in USA and when I talk about using ghee (recommended by Ayurveda as royal oil) the Medical Doctors including Indian DOCs trained in western medicine give me a contemptuous look as if I out of my mind. Could you please let me your considered view?

Ans: Ghee and butter are rich source of saturated fatty acids and cholesterol. This in moderation for a normal person is ok. Due to high cholesterol and calories content it is not advisable for those with one or more risk factors like cardiovascular disease and obesity.

From: Mrs Mani
Question: Will grapefruit juice make you lose weight? What is the amount to be taken per day? Has it got any side effects?

Ans: Grapefruit are low in fat and calories. It is rich source of vitamin C, since it contain low calories, it is ok for weight reducing diet. But it is a myth that it burns fat.

From: Vivek
Question: Somewhere I read that whole grain Chapati is good for health and further, it is suggested to add bran to the flour. Where do you get bran? What are the brand names so I could buy easily?

Ans: Yes, whole grain chapathi is good since it contains lot of vitamins, minerals and fibre. Bran is easily available in any health food stores. Wheat bran and rice bran are available. I don't remember any particular brand name.

From: Mrs Mani
Question: Is cabbage not good for spondylitis? As one of diet foods, I used to take cabbage soup very often, Please advise because I have spondylitis and I am undergoing presently treatment.

Ans: As far as my knowledge cabbage won't harm you. Cabbage is a vitamin rich vegetable that contains only 27 calories per 100 gm and also a good source of vitamin C. Cabbage juice helps to relieve gastric ulcers. Cabbage can cause flatulence.

From: Namrata
Question: I have heard that if diabetics take fenugreek seed in the morning with water that it helps the sugar levels to come down. Is it true?

Ans: Fenugreek seeds is a rich source of fibre and it reduce blood glucose, urinary sugar and serum lipids with improvement in glucose tolerance and diabetic symptoms in both IDDM and NIDDM patients.

From: Vikram
Question: My higher cholesterol level is 240,how bad is it? What should I do to bring down the level? What should be my cholesterol level? Is having chicken harmful?

Ans: You are in the upper limit of normal. It is better to be below 200.Cut down foods rich in saturated fats such as butter, cheese, coconut oil, and cream. Use oils such as olive, corn, safflower, and Soya. Green vegetables, fruits, cereals, skimmed milk, skim milk yoghurt should be the main items of your diet. Eating oat bran, Soya beans and grapefruit in diet reduces high blood cholesterol. Fish and chicken with out skin is not harmful. Chocolates should be avoided. Do exercise for half an hour every day.

From: Sharad
Question: I feel a stretching pain in my leg bones. It seems as if somebody is holding my toe-fingers and pulling them apart. In general all the bones give cracking sound. I'm a vegetarian and abroad now, suggest me a diet or ingredients, which could help me taking care of my bones. I don't feel thirsty also, so drink less water. Medical History: Rickets in childhood

Ans: You must be having calcium deficiency. Include calcium and vitamin D rich foods like milk and milk products, carrot leaves, spinach and amaranth in your diet.

From: Desairv
Question: There is a mention of avoiding bananas and mangoes but no explanation as to why they should be avoided for a high cholesterol problem.

Ans: There is no need to avoid bananas and mango by hypercholesterolaemia patient. But if the person is obese both must be avoided since it contains lot of calories.

From: Niveditha
Question: From last 4 months I am doing lot of exercise & I am not losing my weight, what should I do.

Ans: Change your exercise pattern and diet. You will find results. You have n't given any details about your diet to suggest any specific changes.

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