Child with allergies? There are options

Our nutrition expert answers questions related to diets and healthy eating.

My son, two-and-a-half years old, suffers from several allergies — he is lactose intolerant and also has gluten allergy. Please suggest some meal ideas that the entire family can have — we are north Indians.
Arpita Singh, Bangalore
Given your son’s allergies, you will have to eliminate milk and milk solids for lactose intolerance and wheat, rye and barley for gluten allergy. Milk is a rich source of calcium, good quality protein and B vitamins which can be easily substituted by other means. If you eat non-vegetarian food, chicken, fish, meat and eggs can be given as a protein source. Calcium is found in greens and ragi and can also be given as supplements. A good alternative for milk is soy milk. Although you cannot have a typical north Indian meal with rotis, cornflakes, idlis and dosas are fine as are rotis made with other cereals like ragi, jowar and rice. They can be taken with a protein combination like daal or non-veg. Be positive and focus on what you can give instead of those you cant and don’t forget to read the nutrition facts label on packaged food.

I work at a BPO and keep very odd meal hours. I wake up around noon, have a heavy brunch and then don’t feel hungry till pretty late at night. My mother tells me this can have a harmful effect on my health. Is that true? What kind of food should I have to make sure I get enough nutrition?
Chitra P, Bangalore
This seems to be a common problem among many BPO employees and your mother is right! We don’t advocate heavy meals. Instead, have small frequent meals. Long hours without food make you famished and you end up eating more and choosing unhealthy food. You can have a light to moderate lunch as soon as you get up and have a snack around 4pm, something like a veg sandwich, 2 idlis, half cup of upma with vegetables etc and dinner at around 7.30pm. Pack a healthy snack to be had around midnight and probably a fruit and milk (if available) before you start for home. Also make sure your diet contains adequate amounts of protein (daal, milk and milk products, chicken, fish and egg if you eat non-veg) and vegetables (both in salad and cooked form) with every meal as these are packed with vitamins, minerals and fibre. Also make sure that you drink plenty of non–calorific fluids like water, coconut water and buttermilk, which will not only keep you hydrated but also quell hunger pangs.

My father has just had a bypass surgery and the doctor has advised us to use heart-friendly oil. Are there any cheaper options than the branded ‘heart-friendly’ oils that are very expensive? What other precautions should he follow?
Prathim John, Bangalore
Diet becomes extremely important along with medication and exercise to keep his heart in shape. Saturated fats in butter, ghee, cream etc increase total and bad cholesterol and decrease good cholesterol and should be avoided. Mono-saturates like groundnut oil, canola oil and olive oil decrease total and bad cholesterol and poly unsaturates like sun and safflower, rice bran, soya bean etc decrease bad cholesterol if taken in the right amounts. We advocate a mix of oils; some brands have this. Alternatively, you can use any refined oil for deep-frying and groundnut oil for cooking. Fatty fish like salmon, tuna and herring have omega 3 fatty acids, which are very beneficial. One should remember that the calorie value of all fats per gram is the same. So all oils should be consumed in limited amounts as the calorie density is high and undue weight gain will be the result. Also, encourage the consumption of fibre-rich foods like salads, cooked veg, oats etc as they help lower cholesterol.

— Jyothi Prasad is chief dietician, Manipal Hospital, Airport Road