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Komal Jethmalani |374 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Mar 08, 2023

Komal Jethmalani is a practising dietician and nutritionist with over 26 years of experience.
She specialises in weight loss and diabetes management.
Jethmalani has completed her MSc in food and nutrition from SNDT University and trained at Jaslok Hospital.
She is a NDEP-certified diabetes educator.... more

Question by Vijay on Feb 25, 2023Hindi

Health

Generally many suggest lots of protein and less of carbohydrate and fat in diet for people above 40 and those who want to loose weight and live healthy lifestyle.Can u please provide me an example in vegetarian food which I can take in dinner.

Ans: A healthy meal should consist of good quality protein foods like low fat dairy products, beans, soya, etc.; high fiber foods like raw salad vegetables, green leafy vegetables etc.; healthy fats like olive oil, canola oil etc., Complex carbohydrates from whole grains, oats etc.; this will comprise a wholesome meal. The energy and nutrient density of the meal should be based on your dietary requirements as per your age, BMI, medical condition etc.

DISCLAIMER: The answer provided by rediffGURUS is for informational and general awareness purposes only. It is not a substitute for professional medical diagnosis or treatment.

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Komal Jethmalani |374 Answers |Ask -Follow

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Question by Sweeta - Sep 13, 2021Hindi

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Dear Komal,My name is Sweeta Bhatra.I am a vegetarian.My weight is 52 kgs, but I look like 48 kgs. I am 5’4 because of genetic factors.I try to eat healthy -- only ghar ka khana, fruits, fluids, homemade chapati with homemade ghee.Then also, I know something is missing in my daily regimen.I don’t eat fast food a lot.Please give me a proper vegetarian diet plan.Sweeta Bhatra

It’s good to know that you eat healthy.

Focus on a high protein, fibre rich, low fat and low carb diet.

Eat lots of vegetables, fruits and salads.

Include whole grains, nuts and anti-inflammatory foods.

Drink plenty of water to remain well hydrated and sleep well.

Do strengthening and endurance exercises with some cardio activities to increase lean mass.

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Question by Prayash - Jun 29, 2021Hindi

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Dear Madam,I am 26 years old, height 176 cm=5.8 feet, weight 85 kgs.I used to weigh 73 kgs in March 2020 before the COVID-19 pandemic-induced lockdowns and rise of the work from home culture reduced the hustle-bustle of office.I have bread and butter in the morning; a small quantity of rice, two chapatis and a small fish along with lentils and curry in the afternoon; and again bread with a curry or lentils at night.After reading your previous answers, I have realised I am missing complex carbohydrates and proteins in my diet.Could you suggest some examples of these sources of food that can help me reduce weight yet not keep me lost for energy as I also do workout. Regards,Prayash Shirodkar

Your interpretation is correct. Your diet is lacking in the essential nutrients protein and fibre.

You need to include protein foods like milk and milk products, eggs, lentils/legumes, nuts, soya, chicken and, fish in your diet.

Fibre-rich foods include vegetables, salads, fruits, whole grain cereals, millets, oats, etc.

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Question by Gopal - Jul 13, 2024Hindi

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My total cholesterol has gone down to only 90. Due to this I am loosing weight. It has gone down by 8 kg during last 6 month. I need advice for a vegetarian diet for a diabetic person which will increase my both HDL and LDL, but will keep PP sugar level within limits.

Ans: HDL increase happens through Physical activity
Low LDL is good
You need to look at your diet if there are no gh quality fat like Oil seeds
Like Sunflower seeds, Pumpkin seeds and, Flax seeds
Make sure you have complex Carbohydrate sourced through Millet and no refined Carbohydrates like Maida, polished rice etc

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suggest best diet for 48 years old male having no diseases like diebeties

Ans: For a 48-year-old male with no diseases like diabetes, a balanced and nutritious diet can help maintain overall health and well-being. Fill half your plate with fruits and vegetables. Choose whole grains over refined grains. Incorporate lean proteins such as chicken, turkey, fish, beans, and legumes. Fish, especially fatty fish like salmon and mackerel, are great sources of omega-3 fatty acids. Include sources of healthy fats like avocados, nuts, seeds, and olive oil and opt for low-fat or fat-free dairy products. Exercise regularly and stay well hydrated.

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DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.

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