D for Diet

Our expert gives you tips on eating right to stay in shape

I suffer from arthritis, hypertension and prostate enlargement, which are all under control with the help of medication. Can you suggest a diet that can help manage these conditions? — SS Bilgipe

Arthritis along with hypertension and enlarged prostate is a complicated health issue. Here is how you can easily manage the conditions with diet:

• Include foods that can reduce inflammation and pain, strengthen bones, and boost the immune system.
• Consume sources of omega 3 fatty acids like salmon and tuna twice a week.
• Brightly coloured fruits and vegetables like berries, broccoli, oranges, grapefruit, avocado, pomegranate and beetroot will keep your blood pressure under control.
• Limit the consumption of red meat and include more lean proteins in your diet.
• Limit the intake of saturated fats from dairy and other animal products. Also, avoid trans fats that can be found in great quantities in fast food and packaged food.

I am in my early 30s and I am going to tie the knot soon. I wish to lose some weight before the big day. I am 180 cm tall and weigh 104 kg. Is there a diet that can keep me fit? — Rithesh Mulimani

This is the right time to get your body and skin in gear, this means nixing junky and inflammatory foods from your diet. Here are some tips:

• If you want to lose weight, eliminate refined carbohydrates like white rice, white bread, suji and maida, as these can spike your blood sugar, increase craving, and can turn into fat if you don’t burn it off.
• Consume whole grains like oatmeal, millets, buckwheat, browntop millets and quinoa, which can keep you fuller for a longer time.
• Pile up on lean proteins like fish, eggs, chicken and veggies, while satisfying your cravings with healthy fats like nuts and seeds like chia seeds, sunflower seeds, hemp seeds, flax seeds and pumpkin seeds.
• The more water you drink, the fewer calories you will consume.
• Water-based fruits and vegetables can keep you full for a long time.

I am the mother of an 18-month-old girl, who is a fussy eater. She falls prey to seasonal ailments easily. Are there any immunity-boosting foods? — Usha Upadhyay

One of the best methods to develop a strong immune system in your child is to select a wide variety of food items that are recognised for their ability to boost the immune system.

• Serve more fruits and vegetables like carrot, green beans, beetroot, orange and strawberry as they contain phytonutrients, vitamin C and carotenoids. Try to give your child at least five servings of fruits and vegetables every day.
• Garlic has the power to stimulate the production of white blood cells within the body and can act as an antioxidant too. It can even prevent cold and flu symptoms.
• Mushrooms are extremely potent weapons to fight flu, cold and other infections.
• Lean meats contain a high amount of zinc, which leads to greater production of white blood cells. Chicken soup can be a good addition to your kid’s diet.
• Yogurt strengthens the intestinal tract in children and keeps gastrointestinal illnesses at bay.

(The author is a nutritionist with FITPASS)