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Dt. Ms. Lakshmi Suresh

Dietitian/Nutritionist, Bangalore

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Dt. Ms. Lakshmi Suresh Dietitian/Nutritionist, Bangalore
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I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning....more
I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning.
More about Dt. Ms. Lakshmi Suresh
Dt. Ms. Lakshmi Suresh is an experienced Dietitian/Nutritionist in Basavanagudi, Bangalore. She is currently practising at Suraksha Physiotherapy Center in Basavanagudi, Bangalore. Book an appointment online with Dt. Ms. Lakshmi Suresh and consult privately on Lybrate.com.

Lybrate.com has a number of highly qualified Dietitian/Nutritionists in India. You will find Dietitian/Nutritionists with more than 31 years of experience on Lybrate.com. You can find Dietitian/Nutritionists online in Bangalore and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

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Suraksha Physiotherapy Center

Mathioli, 17 Bull Temple Road Adjacent to McDonald's, Ramakrishna Ashram Circle BasavanagudiBangalore Get Directions
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I am 26 years old and my height is 171 cm and 53 kg weight. My body is not getting enough mass though I exercise daily. What you would suggest me to gain weight. I want to gain weight at least 60 to 65 kg.

BHMS, MD - Alternate Medicine
Homeopath, Nagpur
I am 26 years old and my height is 171 cm and 53 kg weight. My body is not getting enough mass though I exercise dail...
If you want to gain weight, then I would recommend you a easy diet plan, Do some exercise also, it will help you to gain weight. No needs to take any supplement. Diet Plan: 1. MORNING: banana shake (2 bananas and 1 glass of milk) sprouts Brown Bread with 2 eggs Or paneer stuffed paratha 2. LUNCH: 1 soup bowl of dal 1 small size bowl of green veg 1 small plate of rice 3 to 4 phulka paneer 100 to 150 gm in day time 3. LATE AFTERNOON: 1 fruit and coffee with 4 cookies 4. DINNER: 1 soup bowl of dal 1 small size of bowl green veg 3 to 4 phulka paneer 100 to 150 gm 5. LATE NIGHT: 1 glass of milk improves your water intake. If you want to know more or any medicinal treatment for that, then you can contact us.
1 person found this helpful
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I want to ask about how to loose my weight due to which m suffering from thyroid n irregular mensuration. N my weight gone up from 78-114 please help me.

Advanced Aesthetics
Ayurveda, Gulbarga
I want to ask about how to loose my weight due to which m suffering from thyroid n irregular mensuration. N my weight...
use ayurvedic medicenes for irregular period and weight loose 1. ayurslim 1-cap before food 2times a day 2. m2tone syrup 5ml 2time 3. ashokarista 3spoon 3times a day with water....
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Forever living products aloe vera juice 100% pure Without pesticide herbicide Is safe 100% natural or fake Aloe barbadensis miller is world most beneficial herb plant.

MD - Homeopathy, BHMS
Homeopath, Vadodara
Forever living products aloe vera juice 100% pure
Without pesticide herbicide
Is safe 100% natural or fake
Aloe barba...
Nobody can guarantee the purity of this kind of products... better trust the good and known brands...
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I am using GEMER2 for diabetic, I feel it is not working, what is the substitute medicine

PDDM, MHA, MBBS
General Physician, Nashik
You can replace it with minsugar 2. And revert back to me with your fasting and pp blood sugar levels for proper management. Dr surbhi agrawal consultant physician and diabetologist
1 person found this helpful
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I want to gain weight very rapidly or in a month or max two. I am 64 kgs where as my height is 6 feet. I want to make it some where 75 to 80 kgs. Please tell what I can consumer for rapidly weight gain. I do gym and swimming. Every alternate day I masturbate also. Please advise.

M.Sc - Dietitics / Nutrition, B.Sc. - Dietitics / Nutrition, Diploma in Naturopathy & Yogic Science (DNYS), Diploma in Diabetology
Dietitian/Nutritionist, Delhi
I want to gain weight very rapidly or in a month or max two. I am 64 kgs where as my height is 6 feet. I want to make...
Add more calorie dense foods like eggs whites, banana and honey to your diet. Make sure you consume protein sources like eggs, pulses, chicken or fish or paneer in each meal of yours which should be every 2 hourly. Emphasize more on strength training.
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My wife is a diabetes and she is having medicines to keep her sugar level under control. Of late she is complaining that when she passes urine it is not continuous. She takes 3 to 4 minutes, it is not with force. It stops and she passes it with breaks. Pls advise what is causing this and what remedy she has to take to get this over. Thanking you Salim.

MBBS, MRCGP ( UK), Diploma in Diabetes (UK), DFSRH (UK), DRCOG (UK)
Endocrinologist, Hyderabad
My wife is a diabetes and she is having medicines to keep her sugar level under control.
Of late she is complaining t...
Hello, Your wife is suffering voiding symptoms- that means she is not able to urinate normally- voiding symptoms usually include hesitancy in initiating flow- the patient takes a couple of minutes to actually start to urinate; she may also complain of intermittency- that is starting and stopping the urine flow; poor stream of urine etc. This could be due to a few reason 1) age related detrusor muscle (muscle of urinary bladder) weakness 2) urethral stricture, urethral wall diverticulitis etc (some obstruction in her urinary pipe), 3) some mass in pelvis 4) consolation etc. So, I would suggest you to consult a good urologist and take his opinion. Hope this helps you. Thank you.
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I am getting a homosexual feeling. I want to get rid off this garishness. What should I do. I want to lead a normal life With a women.

B.Sc(Hons) Mumbai Univ., ND, MD - Alternate Medicine, Aroma Therap., Bach Flower Rem, Mental Health Cert.
Alternative Medicine Specialist, Mumbai
I am getting a homosexual feeling. I want to get rid off this garishness. What should I do. I want to lead a normal l...
Hi I will prescribe you some harmless flower remedy available in homoeo shops mix 4 drops of star of bethlehem = 4 drops of centuary + 4 drops of agrimony + 4 drops of mimulus. Mix these with 100 ml water and drink once daily before sleeping.
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My heights is not increase I don't know what happened and my weight is also not increase some one help me so that I increase every things.

MSc
Dietitian/Nutritionist, Hyderabad
My heights is not increase I don't know what happened and my weight is also not increase some one help me so that I i...
Hi lybrate-user to gain weight you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.
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Benefits of Vitamin C

Bachelor Of Physiotherapy
Physiotherapist, Noida
Benefits of Vitamin C

Good morning
During winters, it is very important to eat food (like tomatoes, oranges, strawberry, etc) that are rich source of vitamin c as these help in improving immunity and fighting infections.
High vitamin c foods are 
Bell peppers, dark leafy greens, kiwifruit, broccoli, berries, citrus fruits.

18 people found this helpful

Pls confirm the by going through the below report- Let that I am diabetic or not? Sugar (p)-230 Sugar (ff)-330 Help with your response.

Diploma in Public Health, Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Ayurveda, Greater Noida
Pls confirm the by going through the below report-
Let that I am diabetic or not?
Sugar (p)-230
Sugar (ff)-330
Help w...
Yes by definition you are diabetic and above that our are obese also, which is one of the major cause of diabetes. I can provide the Ayurveda treatment for the same. If wish, consult me.
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Gas & Indigestion - How It Can Be Controlled?

DNB, Surgical Gastroenterology, MS(Surgery)
Gastroenterologist, Chennai
Gas & Indigestion - How It Can Be Controlled?

Feeling bloated or acidic after a heavy meal can take away all the satisfaction the taste of food gave you. Indigestion and gas are some of the most common gastrointestinal problems faced by people around the world. In most cases, indigestion is a result of bad food choices and unhealthy lifestyles. Thus they can simply be relieved at home and do not necessarily need medication. Here are 4 easy steps to lower heartburn, gas and indigestion.

  1. Add more fiber to your food: Fiber is crucial to healthy digestion. It is easy to digest and help push waste out of the system by adding bulk. In this way, fiber helps detoxify the system as well. It also prevents diabetes, heart disease, hemorrhoids and other diseases. Add fiber to your diet in the form of whole grains, cereals, fruits, vegetables, nuts and plenty of water. Ideally, a woman should have 25gms of fiber a day and men should have 38 grams of fiber a day.
  2. Healthy food eating habits: How you eat also makes a difference to your digestion. Instead of eating on the move, eat mindfully. Chew your food carefully to begin the digestive system. Eating smaller portions can also help improve stomach functioning. Avoid fast foods that are difficult to digest. Ensure that you do not eat anything for at least an hour before going to bed. Lying down immediately after a meal is one of the leading causes of indigestion.
  3. Probiotics: Gut bacteria is essential for healthy digestion. This bacteria helps maintain a healthy inner ecosystem and help fight harmful viruses, yeast and other such microorganisms. This balance of gut bacteria can be affected by an unhealthy lifestyle like excessive alcohol consumption, smoking, stress and certain prescription drugs. Supplementing your natural probiotic enzymes with food rich in probiotics like yogurt or probiotic supplements can help make your digestion better.
  4. Exercise Regularly: Exercise is necessary not only for a fit body but also for healthy digestion. Exercising also helps fight stress that is one of the leading causes of indigestion. Taking a walk after meals can help regulate the passage of food and gases in your digestive system. This prevents bloating and heartburn. Physical activity also helps stimulate your bowels to prevent constipation and prevent gaseous build up. Some forms of exercise you could try are yoga, swimming and cycling. A word of caution; always ensure that there is at least an hour's gap between exercising and your last meal. If you wish to discuss about any specific problem, you can consult a Gastroenterologist.
4336 people found this helpful

My weight is 80 kg -90 kg .I want lose my weight and want to get fit .So please help me.

C.S.C, D.C.H, M.B.B.S
General Physician,
My weight is 80 kg -90 kg .I want lose my weight and want to get fit .So please help me.
You need to have diet plan based on your BMI & activities. Whatever we eat is metabolised by the body for the energy needed to do daily work and the excess is stored as fat. Abdomen is the first place to gain weight and last to disappear. In brief, Weight reduction can be achieved only by reducing the intake of food 1/3 of what you take now. And by appropriate exercise plans for each part like belly, thighs, legs / chest etc. To burn off fat. Some tips 1) Drink three or four cups of water whenever you feel hungry and just before eating food 2) Take boiled or raw vegetable like cucumber, carrot etc. As half of your diet. Then take 1/2 of your total diet as sprouted pulses / proteinaceous food like roti, cooked pulses and remaining with rice or other carbohydrates. Oil or ghee etc. Should be just bare minimum. And do aerobic exercises, running, jogging or at least walking briskly 3-5 KMs and swimming if possible, and in a gym if feasible. The most important is to burn off the energy intake by exercises. There is no short cut or medicines without exercise & dieting to take just as mush food as needed for your activities. The food we eat is utilised for our energy needs and the remaining will be stored as fat which leads to obesity. It is better to do some tests. A DIET CHART TimingFoods To EatCalories Early MorningLukewarm Water with Lemon 1 glass0 Tea without Sugar + 2 Biscuits90 Breakfast2 Rotis + 1/2 cup Paneer Curry330 ORBrown Bread Upma 1 plate + Milk 1 cup300 Mid-Morning1 Banana/1/2 cup Melon/20 Grapes50 LunchBrown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl345 EveningButter Milk 1 cup35 Dinner2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl370 Total1220/1190 Cal To lose weight, you must burn more calories than you consume. One pound equals 3,500 calories. If you cut 500 a day from your diet, you'll lose a pound a week. People who lose weight slowly, about 1 to 2 pounds per week, are more successful at keeping the weight off. You'll also burn additional calories if you increase your physical activity. You weight-loss plan should do all of the following: •Emphasize fruits, vegetables, whole grains, and fat-free or low-fat dairy products. •Include lean meats, poultry, fish, beans, eggs, and nuts. •Contain foods low in saturated fats, avoid trans fats, and limit cholesterol and salt (sodium). •Avoid refined sugars and processed foods. Some tips to help you lose weight: •Keep a food diary. Writing down everything you eat is critical! Noting how you feel when you eat will help you identify emotional triggers that may cause you to overeat. Emotional eaters tend to overeat. •Eat when you're truly hungry rather than when you're tired, anxious or stressed. •Eat slowly. If you eat too fast, you eat more than you need to satisfy your hunger. Your brain needs time to catch up with your stomach. •Plan your meals ahead of time so you make healthy choices. When dining out, check the menu online and decide what you will order before you sit down. Ask for dressings on the side. Opt for foods that are baked, broiled or steamed versus fried or swimming in creamy sauces. Avoid chips and bread baskets—they add unnecessary calories. •Stay hydrated. People often mistake thirst for hunger. •Eat breakfast. If you skip this meal, you'll be starving by lunchtime. You'll have more difficulty making healthy choices throughout the day. •Find resources to help you keep track of your food choices and nutritional values, and that can offer additional support when you need it.
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Sir I am unable to build my body or unable to increase my weight from six to seven even I have sufficient hunger I am good eater and I don't have any digestion issues too.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Sir I am unable to build my body or unable to increase my weight from six to seven even I have sufficient hunger I am...
Gaining weight is as difficult as losing it, if you are naturally thin. Skinny people complain that they can't put on any weight. If you want to build up weight, don't just eat high-calorie junk foods and rely on unnecessary supplements. Choose foods that are energy-dense and nutrient-dense whenever possible. Following are some tips to follow to increase your weight. You will take some time to gain the weight you need, but be patient.------------------ 1. If you have a rapid metabolism, then you must increase your daily intake of healthy foods (increase your intake of carbohydrates) to compensate for the rate at which you burn energy. Eat six smaller meals a day you should also eat more energy dense foods like healthy oils, dry fruits, seeds, nuts, pulses, etc. Along with some starchy foods like potatoes, cereals, bread, pasta, rice, etc.-------------- 2. Consume more calories than you burn. Choose healthy calorie-dense food to add calories. Drink healthy beverages to add calories. Mangoes are rich in calories and carbohydrates, include them in your diet.------------ 3. Eat healthy food frequently, 5-6 times a day - 3 larger meals and 3 smaller meals alternately. Separate them by at least 3 hours so you can digest each meal fully. Don't go without food for 5-6 hours after having a major meal. For example, if you wish to consume 3000 calories a day, you may eat 3 larger meals of about 650 calories and 3 smaller meals of about 450 calories.------------ 4. Have a balanced diet.--------- 5. Exercise regularly for putting on weight. Some thin people think that exercise is not good for them. This is not true, it keeps the metabolism high. Remember that eating alone is not sufficient. You don't want to gain fat but lean mass, so exercise is important. Resistance training exercises will help to increase your muscle mass, which in turn will increase metabolism. Learn to distinguish between weight gaining exercises and weight loss exercises. Note that if you do not get enough amino acids during exercise, the existing muscle may break down. Amino acids come from protein foods so you should eat such foods after exercise. Keep in mind that excessive exercise without putting back the energy you have used will not help you to put on weight.-------------
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I am Loosing my weight. Plzz suggest A good aayurvedic treatment. Contact 9977025250.

BAMS
Ayurveda, Ambala
I am Loosing my weight. Plzz suggest
A good aayurvedic treatment.
Contact 9977025250.
Follow these best methods to easily gain weight and get a healthy body - 1. To gain weight, your digestion should work properly for proper digestion - take 10 gms powder of carom seeds (ajwain, 10 gm powder of cumin (jeera), 10 gm of rock salt. Mix them well and take 1/2 teaspoon (3-5 gm) of mixture daily after meal. 2. Take a diet rich with proteins and fats. You should take high calorie food that increase your muscle mass and induce growth in bones. Follow the diet chart in your daily life to fastly gain weight * in morning, take a glass of milk added with 2 teaspoons of protein powder with breakfast. * in lunch time, take 1 bowl of curd or 100 gm of cheese, a bowl of vegetable, with chapattis. * in evening, take 1 glass of milk (300 ml) with 2 bananas. * in night, take a bowl of careals (daal, a bowl of salad with chapattis. 3. In morning, get up early and take awalk for 10-15 minutes and exercise light weight exercises for at least 30 minutes at home or gym. 4. For proper weight, proper sleep is very important. So you should sleep for 6-8 hours daily. 5. Avoid smoking & alcohol drinkg completely. 6. You can try protein powders like milk powder, soya protein for weight gain by taking 1 tea spoon added in milk once a day. 7. You can take shatavaryadi churn (powder) of baidyanath company 1/2 teaspoon with milk once a day for fastly gain weight. I assure you that you definitely gain weight fastly by following them. Be healthy
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Iodine Deficiency - 6 Signs You Are Suffering From It!

MD, DTDC , MBBS
General Physician, Delhi
Iodine Deficiency - 6 Signs You Are Suffering From It!

Iodine is often considered as a trace element and most people do not give it the importance it deserves. This is wrong on many counts. Iodine is very much needed by your body and it is essential for thyroid hormone synthesis in our everyday lives. A lack of iodine can lead to many complications and can affect the physical and mental health of a person.

Worse, in case if you are pregnant, it can affect the health of the fetus. The telltale signs of a thyroid deficiency can be found in thyroid glands, and in case you feel you are suffering from the symptoms, consult your physician immediately. Let us look at some of the signs that can indicate you are suffering from thyroid problems.

  1. Goiter: Iodine deficiency if left unchecked can lead to the development of a goiter- A swelling around the thyroid gland, resulting in a visible lump in the throat. As the swelling continues to grow, it might cause severe difficulty in swallowing. It also hampers the thyroid gland and prevents it from producing adequate thyroid hormones. It can lead to a condition known as hypothyroidism as well.
  2. Constant weakness and fatigueYou might experience low energy levels and feel weak all the time in case you are suffering from iodine deficiency. Iodine deficiency can also make you feel tired all the time and you may experience blackouts frequently. Do consult with your physician in case you are suffering from these symptoms as they are extremely harmful in the long run.
  3. Difficulty in concentrating and lack of memory: Your memory functions may get compromised in case you have low iodine levels in your body. Iodine is vital for the smooth functioning of the nervous system and can have a direct impact on your learning capabilities. It can also cloud your thoughts and lead to mental confusions. It also increases the risk of Parkinson’s and Alzheimer’s.
  4. Unusual weight gain: Lack of Iodine in your body can make you gain weight. You may feel bloated all the time even though you do not eat properly. Your internal systems may not work to its potential in case you have an iodine deficiency and this may lead to loss of appetite and vomiting in some cases. It also increases the chances of accumulation of unwanted gas in your body.
  5. Depression: If you feel depressed and restless, it can be due to a nutritional deficiency, such as iodine. The mineral can be very beneficial in increasing the nervous activity and can reduce anxiety, restlessness, and irritation. Iodine also induces sound sleep. Hence a lack of proper sleep can also mean that you are suffering from iodine deficiency.
  6. Iodine intake: The necessary amount of iodine can be consumed regularly through Iodized salt. Other food supplements can include seafood, cow’s milk, potatoes, and seaweed, which are all rich in iodine.

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My glucose levels are fasting 108 n pp 194. I am going to take ivf treatment next month but Dr. has advice me to keep my levels ard 80/130 I am taking carbophage twice daily. But still the levels are not under control 101/168. please suggest what has to be done.

M B A(Hospital Management), Post Graduate Diploma in Hospital Administration, M D, Bachelor of Unani Medicine and Surgery (B.U.M.S)
Unani Specialist, Bangalore
My glucose levels are fasting 108 n pp 194. I am going to take ivf treatment next month but Dr. has advice me to keep...
For any procedure it is better to keep the sugar level under control. If the above medicine is not helping you then better consult a diabetologist and get the prescription changed. Diet control is also important.
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Hello doctors, How effective are protein mass gainer supplements for our body. Should we make them a part of our life? Are there any side effects of it. Please consult.

C.S.C, D.C.H, M.B.B.S
General Physician,
Hello doctors,
How effective are protein mass gainer supplements for our body. Should we make them a part of our life...
You cannot make protein mass gainer supplements a part of life and take only few times a day and should not exceed the high level
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I am 30 years old. I got married last year and now planning for my first baby, but I have calcium deficiency and my cholesterol ratio is also high. What should I do, should I wait till my health becomes good? Please suggest what I have to do and also guide me what food should I take?

B.Sc. - Dietitics / Nutrition, msc in dietetics & food service management
Dietitian/Nutritionist, Indore
I am 30 years old. I got married last year and now planning for my first baby, but I have calcium deficiency and my c...
u take high protein diet .... milk n milk products soyabean n it's products. .. if u eat egg u can take it .... don't take oily food ...
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Am getting tired every day for working in site which type of food I have to take for getting energy while doing that work.

DHMS (Diploma in Homeopathic Medicine and Surgery)
Homeopath, Ludhiana
Am getting tired every day for working in site which type of food I have to take for getting energy while doing that ...
To remain healthy while doing field job you should follow 3 steps in your life 1.BALANCED DIET 2.EARLY MORNING BRISK MORNING WALK for 30 minutes and 10 minutes evening walk after Dinner 3.DRINK 6-8 Glasse of water daily. As 60% of our body is made of water, it acts as a carrier of essential nutrients inside our body. Loosing as little as 5% of body's weight as water can cause headache, fatigue and lower your muscle strength. To stay healthy, an adult should drink at least 8 glasses of water everyday. Balanced Diet= 60% Carbohydrates + 20% Fats + 20% Proteins 1. Carbohydrates: Our main source of energy. Stored in liver and muscles. Carbohydrates are used the most by our body duringexercise. Hence, it is important for people who exercise regularly to consume a diet rich in carbohydrates. (a) Instant/rapid carbohydrates energy sources: Banana, Milk, Sweets, Sugarcane juice. (b) Slow carbohydrates energy sources: Beans, Bread, Cereals, Potato, Pulses, Rice. 2. Proteins: Essential for growth, repair of muscle, skin, hair and body tissues. Protein deficiency leads to low immunity, hairfall, feeling of tiredness. Proteins are not stored in our body as any excess protein is converted to energy or fat. Hence, a person requires protein intake every day. When the body does not get enough carbohydrates to fuel itself, it falls back on protein bank. That is why people who follow starvation diets or go on fasting lose muscle tissue. (a) Major protein sources: Egg white(white portion), Milk, Soybeans/Soymilk, Fish, Cheese, Tofu. (b) Other protein sources: Beans with wheat, Nuts, Curd, Yogurt (Dahi). 3. Fats: Required and healthy when taken in small amounts. Excess fat leads to weight gain, increase in bad cholesterol (LDL) and heartproblems (a) Major fats sources: Egg yolk (Yellow portion), Avocados, Whole Milk, Butter, Cheese, Nuts. (b) Other fats sources: Corn, Vegetable/Olive oil, Biscuits, Flaxseeds(San Beej). 4. Vitamins and Minerals: Critical for normal functioning of organs and processes within our body. They do not provide energy directly but work behind the scenes to break down food into energy. 5. Fiber: It helps retain water and in making our stools softer to avoid constipation. Intake should be 25 to 35 grams a day. 6. Calories: A measure of how much energy food or drink contains. On an average, a man needs around 2,000 calories a day and a woman 1700 calories a day to maintain his weight and good health. Number varies by person depending upon weight, age and how active the lifestyle is. 7. Guideline: Each day have 3 main meals, 2 snacks, 5 pieces of fruit and at least 1 glass of milk.
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