Q: I am a 33-year-old working woman. My weight is 94kg and height is 5ft 6 inches. I don't eat much. I am unmarried and in dire need to reduce weight immediately. Please suggest a diet plan for me. Nimra
A: Dear Nimra, firstly, get your thyroid test done. Your detailed query showed that you take a caloric-restrictive diet. Now what you need to do is to take nutrients-dense diet which is fibre based like fruits, vegetables and protein-rich food. Fibre will keep you full and you can eat more too. While protein is needed to jumpstart your metabolism keep it running on a healthy pace. Instead of bran bread, take oats, barley or quinoa. Eat brown rice, instead of white rice. Take small meals throughout the day instead of big meals. It will keep your blood sugar normal and metabolism healthy. Try to avoid refined carbs and sugar completely. Follow a strict exercise routine for one hour daily. All the best.
Q: I am 29 years old and married, a mother of three young kids. My weight is 70kg. The major problem is that my small intestines have dried and I have a severe problem of constipation. Without drops and syrups and other remedies, it won’t work. Please help! Falak
A: Dear Falak, I recommend you to follow a high fibre diet and consider taking magnesium citrate, probiotic supplements, twice daily. Also take 2 teaspoons of grounded flaxseeds daily. Drink at least 8 glasses of water every day. If you don’t feel any difference, then get your thyroid tested.
Unable to gain weight
Q: I am 20 years old. My weight is 46kg and I am unable to gain weight. Everyone points out that I am so thin and my mother is stressed because of my health. Please suggest a diet for me. Saman
A: Dear Saman, get your thyroid tested. After that only I can suggest anything.
Get rid of stomach aches
Q: I am 16 years old. My height is 4ft 11 inches and weight is 54kg. Please suggest a diet plan for me as I mostly eat junk food and suffer from stomach aches. Umar
A: Dear Umar, don’t eat junk and processed foods. Follow a healthy, whole-food diet. It consists of vegetables, fruits, proteins and complex carbs. Also, have seafood, poultry and red meat. Drink plenty of water and take limited amount of dairy products every day. Try to eat in moderation as overeating might cause stomach aches.
For the aged
Q: Kindly tell me a diet plan for old age people. Both my parents have crossed 70 years of age and can barely eat roti. I want to know a healthy diet plan for them. Zeenat
A: Dear Zeenat, try to give them oats and cereal based foods. Sooji and protein broths, fruits and vegetable smoothies are very healthy for them. Fruit juices are also good. They can also take nutritional supplements and shakes after your doctor’s consent.