Pooja Makhija, a nutritionist answers some diet related questions. I am a 30-year-old woman. My friend recently told me she had gone off red meat completely and advised me to do the same, saying it will benefit me in the long run. What do you recommend? - Sharon Irani Red meat has several well established side effects. It has been strongly implicated in increasing risk of cardiac diseases. Red meat (beef, pork, bacon, ham) eaters are at 30 per cent greater chances of dying compared to those that ate least amounts of it. Processed red meat (which includes cold cuts, sausages, hamburgers) further increases this mortality rate. Red meat also increases risks of colon cancer, type 2 diabetes, hypertension and obesity. Some might argue that red meat is an excellent source of iron and protein and thus must be included in your diet, however, these nutrients can very well be acquired from several other healthier sources, which do not cascade down on ill health. My seven-year-old son often suffers from constipation. What should I include in his diet and what to avoid? - Farida Menon Constipation is usually the first sign that our body gives when it isn't being nourished. Regular bowel movements are most essential for mental and physical well-being. Adequate hydration is the most important factor to prevent constipation. Poor water intake leads to difficulty in passing stool. Ensure six to eight glasses of fluids for your child daily. These include water, juices, chaas and soups. Roughage or fibre intake is another important focus point to avoid constipation. Thus, make sure that your child gets at least two to four servings of fresh fruits and vegetables. Disguise or mask them into the foods he likes if he makes a fuss to eat them directly. I've recently been diagnosed as having a deficiency of vitamin D. Why does this happen and what foods will help me overcome this? - Alok Shah Vitamin D deficiency is increasing in our country at alarming rates despite abundant sunlight throughout the year. Studies have proven that almost 50 per cent of the northern Indian population is vitamin D deficient. This is the leading cause of osteomalacia in young adults (loss of calcium from your bones). Our body is equipped to produce its own supply of this vitamin when exposed to adequate sunlight, however, most people in urban India just do not get enough of this. Foods contribute to the vitamin in small amounts - salmon, milk, cheese, egg yolk being the essential contributors. Fortification of foods like milk, juices, cereals will go a long way to combat this deficiency in the long run. Could you tell me benefits of olive oil and sesame seed oil. How often can I include them in my daily diet? Are they better than regular vegetable oil? - Shriya Patel Olive oil and sesame oil are both rich sources of monounsaturated fatty acids, these are the 'less bad' fats to be consumed. Please do not think they are 'good' fats, all oils are 100 per cent fat. These oils (olive/sesame/ corn/soyabean/peanut/ricebran) have lesser content of the saturated fats, which increases our cholesterol levels leading to cardio vascular problems and higher omega-3 content that has a heart protective effect. Thus, they could be considered as healthier options to be used for daily cooking. All oils must be consumed within given quotas throughout the day.