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Randa Fahd’s website

Welcome to my site. This site will help you dig deeper into the world of nutrition... Feel free to post your questions, browse the videos and my clinic 'DCDC' page, calculate your BMI, and much more... Enjoy...

Q & A

Hi Mrs. Randa,
My daughter will have 5 months soon but i m confused about what i should feed her ( breakfast, lunch and dinner). In addition can she start drinking fresh juices? she has already started drinking water (around 100 ml per day). As for milk, she drinks maximum 180 ml every 4 hours bearing in mind that she sleeps from 10:30 pm till 5:30 am (no milk during these 7 hours).
Thank you in advance.


Dear Bettina,
I do not advise juices for babies. The milk formula should continue as prescribed by DR. Start giving her 1 tablespoon of cooked and pureed vegetables. Add fifth piece of avocado. Do that 2 times a day. Then introduce baby rice. After 2 weeks start with fruits.

Good luck,




Dear Mrs. Fahd,
My name is Rita i have a son who will be 6 month on Nov 12, and i want to be prepared to give him his first meals . Can you please advice? As for me i have a problem getting back to my pre-pregnancy weight. Are there any specific foods that will help me do so? by the way i like your segment on MTV.
Thank you a lot and wish you all the best.



Dear Mrs. Abbas,
Your son will be ready to start solid foods by the age of 6 months. He might not accept new foods at the beginning, so you should keep in mind not to pressure him if he turns his head away and try it another day. At six months, your son is ready to try different tastes, so you can offer him cooked pureed fruit (apple, pear…) or vegetable (carrot, potato…), along with baby cereal. You can start introducing pureed meat by seven months. Your son will be ready for soft finger foods (soft chopped fruits, soft-cooked veggies), bread, grated cheese, and yogurt by the age of eight months. The food you’re preparing can become a bit more thickly mashed (minced meat, or chicken and rice). During the 1st week, one mini meal per day is required (one to two teaspoonfuls). The amount is increased to three teaspoonfuls during the 2nd week. You can start introducing two meals per day by the 3rd week. A third meal can be introduced at about six to nine weeks. After introducing the third meal, you could start trying to tie them in with the rest of the family for your son to feel part of the family.

Foods to be avoided:

  • Salt
  • Sugar
  • Caffeine
  • Juice
  • Honey
  • Unpasteurized dairy products: Cow’s milk, goat’s milk and soy milk (not before 12
  • months)
  • Biscuits and sweets (not before 12 months)
  • Nuts

Weight loss after any pregnancy needs to be achieved gradually by making healthy food choices and exercising regularly. The important thing is for you to expend more energy than what you’re taking in; this is achieved by eating a balanced and controlled diet, and performing aerobic and stretching exercises.
Best Regards,

Randa Fahd


Dear Randa,
Following-up on our conversation of yesterday, i will write to you about a few concerns I have relating to my new diet plan, so that you can help me achieve a balanced diet. After my gastric bypass surgery, I had a whole week strictly on liquids, and semi-liquids. After another week on purees, I will start eating solids, very slowly, chewing them extremely well. This is what my doctor told me. However, my concern is that I do not want to end up losing muscle, along with fat, hence the need for proteins. Another concern is for my bad breath. After the surgery, I started noticing that I developed a bad breath. After some research, I found out it is because of Ketosis, the burning of my body-fat, that this happens. Is it avoidable? One more long-term concern: loss of hair (for lack of iron)...
How can I minimize these problems with a good diet, knowing that not everything I eat can be absorbed through the intestines. What supplements should I take? any suggestions?
I will be seeing you as soon as it is possible for you to discuss this.
Thank you for your care,


Dear Ferial,
Glad you are doing fine.
1. Once you start eating proteins + carbs + fat, the problem of ketosis will be solved.
2. Exercise will prevent muscle loss. All you have to do concerning food is to eat the minimum amount of proteins (which you will eventually take anyway
3. As for the hair loss, this is the biggest problem. You need food with enough iron, vitamins E and biotin and niacin (B vitamins), proteins and omega3 Eggs, meat, poultry, and fish are the recommended sources.
A personal opinion would be to take a protein shake later on.


Hi madame Randa hope ur doing fine I delivered 20 days ago my weight was 71 just as u told me I had some complication due to the c section all my body had water retention but with medication things went gd nshala I lost already 6 kg the 1st week and till now I'm not loosing weight anymore and I'm breast feeding so everyone wants me 2 eat so I'm lost should I stay on the same diet u gave me before I tried 2day 2 eat only 1 loaf of brown bred in the morning but I felt hungry later I will do my best to visit u before I leave 2 qatar.
Thank you in advance
Best Regards


Dear Pascale,
Alf mabrouk. You need 500 extra calories while breast feeding that is why you will feel hungry. Drink a lot of water and soup at noon and night. Take a lot of rest and keep on giving milk from your breasts to trigger the milk.
Do not eat any fried food, doughs and sweets . But, eat enough food such as a loaf in morning, a loaf (rgheef) at night and soup and proteins at noon time. Eat veggies and 4 fruits a day. Your weight will halt down (stop weight loss) for 2 weeks and then resume. Take it easy.
Say hi to mom,




Dear Randa,
I am 54 years old.
I have severe problem of constipation with a condition called fibromyalgia.
I need to ask you about medications that would help.
Thank You,



Dear Linda,
There are many reasons for your constipation.
Check your thyroid (T3,T4,TSH) levels.
You should do any simple exercise daily to relief stress.
At your age, the movement of the bowels decrease, so exercise is very important even with your fibromyalgia.
There is a blood test that I do in my clinic called food detective. It tells you about the food you should avoid to treat fibromyalgia and constipation. Try to do it.
Don't ignore the urge to go. Peristalsis of the bowel -- the movements that trigger a bowel movement come and go. If you ignore this urge, you may lose the opportunity. The longer stool stays in the bowel, the harder it gets as more water is reabsorbed, and the more difficult it is to expel. The urge to defecate also increases after mealtime, so take advantage of your body's signals.
Higher your feet from the ground by putting them on a stool.
Drink of liquids. It's recommended that you drink at least eight glasses of liquid (preferably water) each day. Drink more on hot days and when you are exercising. Dietary fiber found in bran, pulses cover of wheat, rice- work well for relieving chronic constipation.
Wheat bran is the most effective fiber in relieving chronic constipation. "Wheat bran adds bulk to the stool and increases the rate of movement of the stool through the bowel,"
Talk to Your Doctor About Medications
Medications and laxatives can help relieve constipation, but they must be taken carefully and for short periods of time. Consult with your doctor before taking any medication.





Hi Doctor,
I have been recently diagnosed with Crohn’s disease, I have thirteen ulcers in my stomach. I was wondering if you knew of a good diet to follow in order to deal with this issue.
Thank you so Much!


Dear Pauline, Sorry I had missed reading your mail previously. Hope you are feeling better. Here are some advices:

It is likely that at least some of these listed foods will trigger your symptoms:

• alcohol (mixed drinks, beer, wine)
• butter, mayonnaise, margarine, oils
• carbonated beverages
• coffee, tea, chocolate
• corn husks
• dairy products (if lactose intolerant)
• fatty foods (fried foods)
• foods high in fiber
• gas-producing foods (lentils, beans, legumes, cabbage, broccoli, onions)
• nuts and seeds (peanut butter, other nut butters)
• raw fruits
• raw vegetables
• red meat and pork
• spicy foods
• whole grains and bran

Once you've identified foods that cause your symptoms to flare, you can choose either to avoid them or to learn new ways of preparing them that will make them tolerable. To do that, you'll need to experiment with various foods and methods of preparation to see what works best for you. For instance, if certain raw vegetables trigger a flare, you don't necessarily need to give them up. You may find that steaming them, boiling them, or stewing will allow you to eat them without increased GI symptoms. If red meat increases fat in the stools, you could try eating ground sirloin or ground round to see if you can tolerate a leaner cut of beef. Or you might decide to rely on low-fat poultry without skin and fish as your main sources of protein.

To fight anemia, boost your blood iron levels. See if you can tolerate iron- and folate-rich foods like spinach or raisins. Egg yolks and artichokes may be other options that are easier on the stomach.

Drink Fluids
Smoothies and meal replacement drinks can be a good way to get nutrition when you can’t handle solids. And they can easily add nutrients and calories to your diet if you’re having trouble maintaining your weight. Fluids, like water, are also important because UC increases dehydration risk. It affects your colon’s ability to absorb water and salts.

Look for Dairy Alternatives
If dairy makes your symptoms worse, you may be lactose intolerant. First, try dairy that’s lower in lactose – such as hard cheeses and yogurt. If you need to avoid dairy completely, look for substitutes like soy. Your goal: make sure you are getting plenty of bone-strengthening calcium and vitamin D. Inflammatory bowel disease can put you at risk for bone loss.

Probiotics May Help Digestion
Looking for natural help for ulcerative colitis indigestion? Try probiotics. Although research is not definitive, these good bacteria may help regulate digestion. Probiotics can be found as liquid or pill supplements, or in foods like yogurt. Some experts say they can be especially helpful if the good bacteria naturally found in your gut is wiped out by antibiotics or diarrhea.

Avoid Trouble-Causing Fiber
If fiber irritates your colon during flares, avoid high-fiber foods. You may want to skip nuts and seeds, whole grains, and raw fruits and vegetables for a short while – they’re harder to digest. This is sometimes called a “low-residue diet.” Although not scientifically proven, some experts say it may help with discomfort. But it won’t help decrease inflammation. Peeling fruits and veggies is another way to cut fiber.

Eat a Well-Balanced Diet for IBD
Hard time figuring out which foods may be worsening your cramping, diarrhea, and gas? Take a look at gassy foods. Broccoli, cauliflower, and beans are known to cause gas and be difficult to digest. But before completely nixing them from your diet, try them well-cooked. That may solve the problem.

Eat Small Meals to Help With Cramping
Cramping can be a common ulcerative colitis problem. Try eating five to six small meals. Or eat three smaller meals, plus two to three snacks. Giving your digestive system smaller amounts to work with can help avoid cramping, and ensure your body gets a steady stream of nutrients.

Keep a Food Journal
Writing down what you eat and how you feel from day to day can help you spot foods that may make you feel bad. Find suspect foods? Try avoiding them. Then add them back into your diet a week at a time, to see if you feel any different. Spicy and fatty foods and caffeinated carbonated drinks are common trouble-makers.

Look for Well-Rounded Foods
Because ulcerative colitis can limit the foods you can eat, be open to possibilities. Foods like pizza may seem unhealthy. But look at a food’s whole nutritional value. Foods that have more than one food group – such as lean protein, low-fat dairy, and vegetables – can pack a lot of value, if you can tolerate them. This can be especially helpful if you’re having trouble maintaining weight.

Nutrition Advice for Ulcerative Colitis
There’s no magic diet that’s right for everyone with ulcerative colitis. Talk to your doctor or a registered dietitian. Getting personalized information can help you find foods that are easy on your digestion and good for you. These experts can also help you figure out if you’re missing out on any key nutrients. If so, they may suggest foods or supplements to help you get the nutrition you need.


I am Mira,31 years old.
Most of foods annoy me especially that I have also (acid reflux )from 10 years
my problem is all foods make for me (excess gas )and i workout 2 hours daily so my coach wants to eat 80 gr protein daily which annoy me as i can't digest a lot of protein
can u give me pls diet menu for IBS and ACID REFLUX
my weight is 48 kilo and my tall is 155 cm
Aslo i had a lot of stress and problems in my life which make IBS syndrome very bad for me
i took a medications but can't help me a lot and all foods annoy me
i should eat brown bread and salads ,eggs ,red meat (as i hae animia )so i can't eat these foods so pls advise me and give me diet menu for ibs and acid refluxe can give me all vitamine for animia and give my body all what i need to workout
Merci randa
Bonne journée


Esophagitis  usually  occurs  in  the  lower  esophagus  as  a  result  of  the

irritating  effect  of  acidic  gastric  reflex  on  the  esophageal  mucosa . The

common  symptom  is  heartburn  ,  a  burning  epigastric  substernal  pain .

          Chronic  esophagitis  is  a  result  of  reccurent  gastroesophageal  reflux

due  to  reduced  LES  pressure.

Nutritional Care :


          The objectives are to prevent esophageal reflux and to decrease the irritating

capacity or acidity of the gastric juice.

- Avoid those foods that you know will cause heartburn.

- Eat small, frequent meals to prevent stomach distention and resulting gastric acid


- Avoid high fat meals and decrease fat in the diet. Fat decreases lower esophageal

sphincter pressure.

- Avoid chocolate, alcohol, and caffeine-containing beverages such as coffe, tea

and cola drinks, which decrease lower esophgeal sphincter pressure,

- Avoid lying down, bending over, or straining immediately after eating.

- Avoid eating within two to three hours of going to bed.

- Avoid tight-fitting clothing, especially after a meal.

- Lose weight if overweight.


Dear Randa,
I 'm in the beginning of my ninth month of pregnancy and was surprised today by my gynecologue who informed me that I may deliver in 2 weeks and my baby's weight  is only 2 kilos & 300 g which is less than the normal. He stressed that i should eat more proteins such as chicken, meat, and fish. I also should stop eating salt because my body is storing water. My questions are: 1) I eat a lot of cheese, labneh, and eggs, aren't these food rich enough in proteins that can help my baby grow? 2) I Sometimes eat the chicken/meat/fish after being frozen for more than 1 whole month in the fridge. Do they lose a big quantity of their nutrients such as their proteins? Finally, and most importantly what can i eat to help my baby grow rapidlly and at the maximum rate during these 2 weeks?  I hope you would help me. Thank you.


Dear Gina,
1. The main sources of protein are:
MEAT, CHICKEN, FISH, EGGS.You should eat in your 9th month 200g of either one of the first 3 daily. Take an egg as well daily.
2. No,they don`t. It is OK to eat them.
3.Supplement your proteins with a bunch of unsalted nuts and pulses. Sandwich hommos at night.
Akeed do not forget your milk and yogurt as well as your veggies and fruits.
4. Relax and do not feel guilty. God will take care of everything.



I d like to know about oat bran ( son d avoine) does it help to loose weight if taken before meals? Actually I ve tried it but I ve notice after two weeks a gain of weight. What is the explanation?
Thanks for answering my questions.


Dear Rita,
 40 grams of oat bran (almost half a cup) contains 120 calories, 23 grams of carbs and 6 grams of
fiber. To replace your sandwich with half a cup helps you lose weight. But, if u eat a lot of it,....it won't.



Hello Mm Randa, i watch your episode about protein and supplement and i want to take your advice about my diet program,

I workout 6 days per week my height is 191 cm and my weight is 83.1 kg

my diet program is :

1st meal (8 am) : 2 cup of 0% fat milk + 10 Tbsp of oats + 2 bananas

2nd meal (9 am) : 1 egg white + 2 Tbsp of peanut butter

3rd meal ( 10:30 am)( 30 min before workout ) : 1 scoop of whey protein + 7 Tbsp of oats+ 1 capsules of l- glutamine ( 1000mg per caps) + 1 capsules of cod liver oil + 1 apple 

4rd meal ( 1 pm ) (after workout) : 1 scoop of whey protein + 1 capsules of l-glutamine + 1 cup of water and sugar

5th meal ( 3 pm) : white rice + 1 slice of steak/chicken breast/fish/ 1 can tuna +  vegetable salad

6th meal ( 5:30 pm): 500 ml  of natural juice of carrot and orange

7th meal ( 7:30 / 8 pm) : brown rice + 1 slice of steak/chicken breast/fish/ 1 can tuna +  vegetable salad

8th meal ( 9:30 / 10 pm) ( before bed directly): 1cup of 0% fat milk + 7 Tbsp of flaxseed grounded + water

what your advice about this diet plan ? and what you think about whey protein an glutamine they are ssfe?




Dear Alaa,

The amount of glutamine needed by the body is not much and is found in all of the meats in abundance. You do not need to take it except after the workout (it is optional). The whey is more beneficial. Keep it up.
From the info I got from you, it seems that the quantity is satisfying your body, yet you need some varieties in term of beans.
The amount of flaxeed you are taking is big as well. I advise you cut it down to 4 tablespoons.
Best of luck,

  Randa Dunya Fahd © 2014
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