D for diet

Our expert solves all your diet dilemmas

I suffer from bad breath all the time. I brush twice a day and don’t eat pungent food too often. What do I do? — Ashish N

Suffering from a bad breath is a disturbing problem that can kill your confidence. There are many possible reasons for the condition like excess consumption of onion and garlic, dry mouth, allergies, oral or dental infections. Here are some ways to manage the condition:

• Keep yourself hydrated all day long by drinking at least 12-1 5 glasses of water a day. Instead of sugar and carbonated beverages, opt for plain water, buttermilk or jal jeera.
• Cut down on smoking and alcohol intake. Stock your pantry with vitamin C-rich foods such as lime, kiwi, and orange, as they can eliminate the bacteria causing bad breath.
• Chew on fennel, basil or spearmint leaves which can naturally fight foul odour.
• Adding cinnamon to drinking water along with lemon and a few drops of honey can work as a natural remedy for bad breath.
• If the condition still persists, I recommend you see a doctor or a dentist to determine the cause.

My child is lactose-intolerant. I fear he’ll soon have calcium deficiency. How do I ensure he’s getting enough protein and calcium? — Prema

Lactose intolerance is a condition where one has to eliminate dairy products completely as the body is unable to digest lactose. For such individuals, it is a must to incorporate food which can supplement the calcium and protein needs of the body to prevent deficiency.

Ensure that your son’s diet is well balanced and normal in consistency. You can opt for milk substitutes such as plain almond or soy milk. Milk can be better tolerated in the form of yogurt and buttermilk, so start with a limited quantity depending on his tolerance level. Try alternate sources of calcium and proteins like whole grains, dark green veggies such as spinach, broccoli, and kale. Try interesting recipes with soy products such as tofu and soy milk.

I am a 30-year-old man. I have an active lifestyle and also take part in sports (football, running) regularly. What’s the ideal meal plan for me? —Aakash Purohit

Since you lead an active lifestyle, it is important for you to balance and plan out your meals carefully to better your performance. Plan your diet around protein, as it is vital for building and repairing muscles and tissues. Consume good quality protein in the form of milk, eggs, lean meat/ fish. Make sure you include carbohydrates too in your diet.

Instead of opting for concentrated isotonic solutions that contain artificial flavours, make drinks like banana-flaxseed smoothie or home-made mint lemonade to compensate the water that you have sweated out.