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Komal Jethmalani |405 Answers |Ask -Follow

Dietician, Diabetes Expert - Answered on Apr 02, 2022

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 Daisy on Apr 02, 2022Hindi

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Dear Komal,
During our Lent fast, we keep away from all animal products, including milk and eggs.
Many do have milk and eggs, but this is how our family has always done it.
I am worried that not eating meat, fish, eggs and milk will affect our health.
What can we do to compensate and make sure health is not affected?
Thank you,

Ans:

Milk, eggs and lean meat are excellent sources of protein, iron, calcium, vitamin B12 and many other essential nutrients.

You can get these from plant foods as well. Good combinations of cereal-pulse, beans-legumes, nuts, soya and pseudo-cereals like quinoa and oats are a good source of nutrients.

Ensure that you have balanced meals.

Every meal should contain a protein and fibre source, along with complex carbs.

Have three main meals with healthy fillers like fruits, nuts, coconut water, buttermilk, lemon water, etc, in between to meet all your nutrient requirements.

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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Question by Shamistha - Jan 21, 2022Hindi

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Hi, I want to turn vegan but I am worried that it will affect my health because I may not get the nutrition I need. Can you please advise me about how to keep track and what I must keep in mind after I become a vegan? Also, are plant-based meats and other non-veg products made from plants healthy? I love non-veg food so how do I handle my cravings? Thank you for your time, Shamistha

Ans:

Being vegan has its challenges.

A high protein requirement is difficult to achieve in a vegan diet, though not impossible.

Plant-based foods with good cereal-pulse, cereal-nut combinations, lentils, soya, quinoa, spirulina, etc, can provide a good protein diet.

All meats made from plant food or vegan meat are good and include proteins from plant origins.

They are a good source of fibre, folate and iron, while containing less saturated fat than animal meat. There can, however, be nutritional deficiencies in a vegan diet if not properly balanced.

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Question by Sweta - Aug 29, 2022Hindi

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Dear Madam, I like reading your columns. Can you please tell me 10 good things I must feed my family in a week to keep them healthy. Like 10 things I must not avoid? We are vegetarians. My husband and two sons, 12 and 14. Thank you Sweta

Ans:

True wellness is being in harmony with Nature and its laws so that you can enjoy its blessings and lead a healthy and peaceful life.

A few practices to begin with:

Always eat fresh. Both packaged or stale food are not good for your body.

Try at least one fruit meal in a day if possible.

Eat all seasonal vegetables and fruits, as much variety as you can, but nothing in excess.

Don’t overeat or overfeed. Natural hunger is a sign of good health; if someone is not feeling hungry, we should look at the cause rather than force feeding.

Look at your shopping cart. Does it have more packaged foods or fresh vegetables and fruits? Try making pickles, jams and sauces at home rather than buying the packaged variety.

Salt and sugar should be regulated.

White sugar is harmful. Replace today with traditional forms like khand and jaggery but beware of artificial colouring.

Avoid fermented foods in the evening.

Lastly, avoid meals after 7-8 pm as anything consumed post sunset is hard on digestion; stale food in intestines is the root cause of most diseases.

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