Nuts and dry fruit milk ,with a fruit of your choice ,during first half of the day ,can be a wonderful solution for your concern . For further paid consultation connect at 9313         933661

Yes

Hi, Definitely you can stay and healthy. All you need is to talk about your current lifestyle then only one can suggest you the best solution. You can drop me a message Connect with me Tejaswini Instagram: swasthya_365

Dear Practo user, It would b great if I can connect with you personally. We can discuss in detail about ur case and plan a personalized diet plan as per ur body requirements. Kindly go through my review, if u find my services suitable for ur need , connect me through practo direct. Regards Dt.Remya Insta: Rm.nutrition4all

Hi its good that u are drinking protein shakes, make sure u do it after work out. Also fruits and vegetables are so important for the body. If you can plan to pick up a banana in the morning to class and an apple /pear/guava /plum on way back after classes it will be great.  Viitamins and minerals are not so well absorbed from Supplements as they are from foods. Keep a stock of almonds and walnuts which you eat in between meals. Try eating eggs n  milk products for protein besides dals.

Hi As you are just 22 ...you can have balanced meals with all varieties in moderation... If you can put some time for consuming fruits as well everyday is also very good...for example any fruits that are particularly seasonal and local .. Kindly don't opt for supplements unless and until it's really required and advised by doctor.. And it's also better to go for protein shakes once a while instead of consuming them daily or often..  And the diet you have been taking such as ragi etc...are good already... If you are vegetarian have all varieties of plant foods that are again seasonal and locally grown...and donot go for exotic ones or are imported from other countries .. Incase if you are non veg always opt out for healthy fats foods such as fish ( sea fish)  like salmon and mackerel etc...as they are rich in omega 3's and chicken, and egg whites.. As suggested earlier...try consuming whole seasonal fruits every day of any one variety atleast for having fiber, vitamins , minerals and antioxidants..

Hi, If your fruit intake is rare try taking fruit juices, include salad on diet. The multivitamin requirement would be fulfilled by variation in the diet.

Healthy diet is sufficient in all, no need for supplements unless there is deficiency or malabsorption.

Hello, First I would really like to appreciate you for switching to eat healthy, start exercise and taking care of your health. As you are a student and 22 years old, to be able to have good muscle strength, glowing skin and being fit it is not only the vitamins that are going to be helpful. Along with the vitamins intake it is important that your overall nutritional status is also at optimum levels as it does have an impact on the skin, muscles and fitness. As a start you can follow guidelines below - 1. Ensure your meals are balanced with carbohydrates, protein and fiber 2. Never skip meals 3. Drink 2-3 liters of water as optimum water intake helps in flushing the toxins out 4. Ensure you eat two fruits throughout the day. They are rich in vitamins. 5. Soups, salads, raw veggies also contain vitamins with fiber 6. Continue with the exercise 7. Have protein shake post exercise 8. Avoid sweets, sugar, refined flour, fried foods, processed & packaged foods 9. Ensure you have good intake of complex carbs as they have protein sparing action allow the proteins consumed to be utilized for muscle building. I suggest you to connect with us for a personalized diet session and understand how to eat right & stay fit as it takes into account your routine, lifestyle, eating habits, sleep, stress, height, weight, etc. This helps in understanding the gap areas and guiding you better.

Hi, Being a young lady you require a balanced nutritious diet. The food you have already included in your diet is good and healthy. Try to include natural resources of food which will be more beneficial. If you can't include fruits everyday, it will be good if you can keep it 4 days in a week. While preparing some dishes you can add dry fruits, e.g. add cashew/ almond in poha,upma, or you can have custard as a dessert where you can add fruits with that, or while having breakfast keep one fruit with it.