What proportion of meal is best for a teenager? Three large meals in a day or six small meals a day?

The frequency of your meals does not matter. Each meal should just be balanced and have the recommended portions of carbohydrates, proteins and fats. Protein should be spread out in three to four meals ideally.

My mother has Type 1 diabetes. What daily diet should she follow?

Ideally, she should avoid all simple carbohydrates (sugar, white rice/bread/pasta etc) and reduce intake of fruits with high GI (watermelon, banana, orange, pineapple, dates etc). Her diet should consist of lean proteins, complex carbohydrates, good fats and fruits with a low glycemic index.

I am lactose intolerant. What are some sources I can get calcium from other than powdered lactose free milk?

• Chickpeas, kidney beans, white beans

• Fish (salmon, sardines, anchovies)

• Broccoli and kale

• Calcium fortified juices

• Almonds

What is the difference between a desi egg and a farm egg. Which one is more nutritious?

The yolk of a farm fresh egg is typically richer in colour and taste while store bought egg yolks are always a medium yellow. The shells of farm eggs are thicker and harder than those of store bought eggs that were developed in a major factory. Farm fresh chickens spend their days outside soaking up vitamin D, while factory chickens are stuck inside eating a feed that is not as good or fresh. Bottom line, farm eggs are definitely the better option if you’re concerned about nutrition but there isn’t a major difference and store eggs are more easily available and convenient.

Do spices have some nutritional value or are just used for flavouring, colouring or preserving food?

They do have a nutritional profile but it is not significant enough to even track or raise any concern if you’re worried about calories. For example, 15g of black pepper has 38 calories and you use about one to two grams to season eggs which makes up three to five calories.