shailini: Hi, i m a pure vegetarian and would like to know what all should be a must in by daily intake to have sufficient protiens in my diet

IshiKhosla: Dear Shalini, I assume you include dairy in your diet. As an adult, try to aim for- 2 to 3 servings of low fat dairy including skim milk (1 serving= 1 glass (200 ml0 milk), yogurt and cheese; atleast 2 servings of pulses 9 1 serving = 1 katori daal or 1/2 cup cooked beans); a handful of nuts and seeds on a daily basis as a part of a healthy diet including wholegrains, fresh fruits and vegetables. Pulses could be included in the form of daals, chanas, sprouts, soy and besan.

Giovanni: If I need to gain weight, are nutritional supplements (eg. protein shakes etc) the best choice?

IshiKhosla: Dear Giovanni, Nutrition supplements are needed only if you are unable to meet your requirements through your diet. Usually, a well-planned diet should be able to meet most of your nutrition and calorie requirements. Remember, excess protein can be injurious to health.

Satyabrata: Dear Ms. Khosla, I am 27 years old, vegetarian. 5.11 Feet, 54 Kgs male. Doctors tell I have Irritable Bowl syndrome. Moreover I have persistent Gas, Acidity, indigestion and constipation problems. I cannot digest fibre and even fatty food. Though I am ok with rotis, milk, rice, pulses and little oil. problem is I cannot gain weight. Please suggest a suitable food regime as I am aware i should atleast be 62-64 Kgs.

IshiKhosla: Dear Satya Batra, from your symptoms, it is advisable to screen you for celiac disease (a mal-absorption condition, often linked with digestive problems). This can be done through a simple blood test at a reputed lab. Following which, one could make appropriate dietary recommendations.

sanjay: Please suggest healthy food for hair and heart

IshiKhosla: Dear Sanjay, a balanced diet including whole grains, pulses, fresh fruits and vegetables, low fat dairy (skim milk, yogurt and cheese), nuts and seeds, restricted sugar, salt, moderate in alcohol, plenty of fluids and regular physical activity are all that are needed. However, ensure that you include all these food groups in adequate amounts. Special nutrients for hair include adequate protein, good fats (omega-3 fats), B vitamins and iron. Special nutrients for the heart include omega-3 fats, mono-unsaturated fats, soy and phytochemicals. Include fatty fish, flaxseeds, amla, eggs and nuts.

Giovanni: Is a dandruff problem linked to certain dietary deficiencies or excesses?

IshiKhosla: Dear Giovanni, dandruff is an indication of excessive secretions or over-active oil glands. This could be because of hormonal imbalances, poor intestinal health or dietary imbalances. Excessive sugar, poor quality fats, excessive refined flour. Lower levels of zinc, vitamin C and essential fats can aggravate the problem.

Ray: Hi, what's the best way to identify lactose intollerence?

IshiKhosla: Dear Ray,if you feel bloated,develop flatulence,diarrhoea,nausea after having milk or milk products indicates lactose intolerance. It may be a good idea to keep a food and symptom diary.

Giovanni: a colleague of mine suffers from Gluten intolerance. Is this curable, or has he got to be on a gluten-deficient diet for the rest of his life?

IshiKhosla: Dear Giovanni, gluten-intolerance is a condition which needs to be managed by lifelong adherence to strict gluten-free diet.

Ray: is it true that the number of allergy cases have been going up over the years or is it that its only now that we've become more aware of the problem?

IshiKhosla: Dear Ray, perhaps a bit of both- increased numbers as well as better diagnosis.

Ray: are allergies genetic or are they acquired? can they ever be cured?

IshiKhosla: Dear Ray, risk factors for allergies include hereditary, environment and they can be acquired secondary to illnesses. the only way to treat a food allergy is to avoid consumption of the food (allergen).