Can you suggest a diet plan for someone with acidity issues and sedentary lifestyle?

Question

Hello doctor,

I wanted to inquire about the diet that I should follow. I am a 27 year old student. My lifestyle is very sedentary. I have to sit for long hours for the major part of the day. I am a vegetarian and mostly eat homemade food and once or twice a month outside food. I eat three meals, that is, breakfast (poha, bread cheese, and similar meals), lunch and dinner (three to four chapatis, vegetable, salad, milkshake in summer, dal). I eat some 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 acidity problem. I have had a weak stomach since childhood. Not a big problem as such but my digestion and stomach have not been the best. Kindly advise me on what to eat, when to eat and my diet plan. I am attaching the blood report of the test conducted a week back.

Answer 1

Hi,

Welcome to our portal.

Your BMI (body mass index) is normal and blood parameters are fine with vitamin D deficiency. You need to understand the type of body you have. Understanding your gastric problem, take good amounts of fluids in a day wherein you can manage even lymphocyte value. Take early morning sunlight for 20 minutes per day or BioD3 plus tablet continuously for one month then reduce to weekly once for lifelong. Coming back to gastritis, take jeera tea early morning on an empty stomach. Soak one tablespoon of jeera overnight in water, boil it like a tea in the morning, sieve and drink. You can add honey or little sugar, and mid-morning take buttermilk with jeera powder. Diet part as such you need to concentrate on protein content for your immunity as well as bone health. Divide your meals into six meals - three major and three light meals. 1. Breakfast- any healthy meal like idli, dosa, poha, upma, chapati. 2. Midmorning- buttermilk, fruit, boiled chana, moong salad, veg salad with four to five almonds. 3. Lunch- rice or chapati + curds + salad + grams. 4. Evening snack- poha, dhokla, milkshake, bhel puri or any small portion of breakfast. 5. Dinner- chapati with dal. 6. Before bed- milk + fruit. Hope these will help maintain good health. For more information consult a nutritionist.

Answer 2

Hello,

Welcome back to our portal.

Sure, you are welcome. For more information consult a nutritionist.