Sanchari Majumder
Nutritionist
The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.
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Patient's Query
Hi doctor,
I am a 27-year-old student, and my lifestyle is very sedentary. I have bowel movements twice a day daily. I also have had acidity issues for the past seven to eight months and take Pantosec rarely once a month. I wanted to inquire about the diet that I should follow. I have to sit for long hours for the major part of the day. I am a vegetarian and mostly eat homemade food and outside food once or twice a month. I eat three meals, i.e., breakfast (poha (flattened rice), bread, cheese, and similar meals), lunch, and dinner (three to four chapatis (flat bread), vegetables, salad, milkshake in summer, dal). I eat light snacks in the evening and sometimes drink milk at night. I have had acidity issues for a few months, and yesterday I had a headache and a little dizziness which I attributed to my acidity problem. I have had a weak stomach since childhood. It is not a big problem as such, but my digestion and stomach have not been the best. Kindly advise me on what to eat and when to eat, and suggest me a diet plan. I am attaching the blood report of the test conducted a week back.
Hi,
Welcome to icliniq.com.
I thoroughly read your query and understand your concern.
I suggest you the following meal plan:
1. At 7 AM, have two glasses of plain water.
2. At 7.15 AM, have sattu water in one glass, four pieces of almond, and soaked grams.
3. At 7.30 AM, do yoga for 30 minutes or go for a morning walk.
4. From 8.30 to 9 AM, have rice half bowl, dal (lentil curry), and vegetables, or upma or poha (flattened rice).
5. At 10 AM, have fruits.
6. At 12.30 PM, have rice, vegetables, one piece of fish or chicken, and a salad with sour curd in one cup.
7. At 4 PM, have black tea and a biscuit.
8. At 5.30 PM, have any kind of soup, one bowl of ghugni or cornflakes or milk or a light health drink. Have four pieces of almond, walnut, or channa.
9. At 9 PM, have rice, vegetable curry, paneer (cottage cheese), mushroom, or fish 100 grams.
Avoid spicy oily fast foods. Take pineapple juice after lunch. Take 1/4th pinch ajwain before the meal. Avoid milk for some days. Take plenty of water, at least ten glasses a day.
Hope this has addressed your concern.
Kind regards.
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Nutritionist
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