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17 Mar - 23 Mar , 2012
nutri-liciousFood & Nutrition

Importance Of Animal Protein
Q: I am a 17-year-old girl with weight 57kg and height 5 feet 3 inches. My previous weight was 62kg which I lost in two years by avoiding junk food. I want to lose 7kg more. I need your guidance to achieve an Importance Of Animal Proteinideal weight. Fatima Imran
It is really good that you are conscious about your weight at such a young age. You can have animal protein in steamed, baked or grilled forms. Animal proteins contain ample amounts of all nine essential amino acids. Vegetable proteins are incomplete proteins because they lack more of the essential amino acids. By combining two or more incomplete vegetable proteins during the day, you can create a complete protein diet with all the nine essential amino acids.  

Short Heighted BuddyShort Heighted Buddy
Q: I am a 15-year-old girl with height 5 feet. I want to gain height. Could you please give me some tips for it? Maria Ilyas
You should follow a good diet and exercise plan. Use monkey bars daily, it will help you in gaining height. Stretching exercises such as hanging and dry land swim (also known as alternate leg kick) are also good for you. This exercise focuses on your lower back. Start this exercise by laying down flat on your stomach with your body fully extended. Put your arms straight out in front of you with your palms towards the floor. Raise your left arm higher than your right arm. Then, keep your legs straight and lift your right leg off the ground as far as you can. Try to hold that position for at least 4 seconds before gently lowering your leg and raising the other leg. Your goal should be to work up to holding the position for 20 seconds.
Need A Nutritional Plan
Need A Nutritional Plan
Q: I am a 15-year-old girl with height 5 feet and 3 inches. I am very worried I am a short heighted girl as compared to my other cousins. Please suggest a nutritional plan for height gain for me. Aafreen Malik
You should give a lot of importance to your diet and exercise. A person's height depends on height of parents, diet and exercise. Include calcium rich food items in your diet. It is present in dairy products and dark green leafy vegetables. Increase intake of whole grains and eat 4-plus servings of whole grains, breads or cereals daily. Whole grains are loaded with vitamins B which may become depleted due to elevated estrogen levels before the menstrual cycle. Oats, lentils and fruits and vegetables contain soluble fibre with weight management efforts. Limit sugar as eating excessive sugar may increase the risk of sugar swings in your blood and will make you gain weight not height.   Stubborn Tummy Fat 

Stubborn Tummy Fat 
Q: I am 17-year-old girl with weight 77kg and height 5 feet 8 inches. I do not look too fat because of my broad body structure. My main problem is tummy fat. Please tell me how to get rid of it? Laraib
You have mentioned that you do not look fat but you still need to lose weight otherwise you will not be able to get rid of your tummy fat. Avoid excessive intake of salt as it absorbs water and increase the risk of uncomfortable water retention. Avoid the salt shaker, salty chips, pickles, soy sauce, soups and canned foods. Have leafy green vegetables like spinach and dark lettuce as they have vitamin E and make you feel full and help lose weight. People when on diet, start taking lot of caffeine, tea or green tea, which is wrong. Green tea should not be taken more than three times a day. Also take calcium and multivitamin supplements if you feel hungry when on a diet.
Achieve An Ideal Weight
Achieve An Ideal Weight
Q: I am a 13-year-old girl with weight 58kg and height 5 feet 5 inches. What is an ideal weight for me? Sara Aziz 
You just need to reduce 5kg. Have good diet and exercise regularly to achieve your goal. It is a small target and can be achieved in a month. Limit your portion size and have a bowl of salad before every meal. You can have boiled egg with brown bread for breakfast. For lunch have bean salad with a grilled chicken piece. Have fruits whenever you feel hungry. For dinner you can have steamed fish with boiled vegetables. You can also include clear soups in your diet. Walk at fast pace for atleast 45 minutes daily to burn calories.

Set A GoalSet A Goal
Q: I am a 22-year-old girl with weight 75kg and height 5 feet 6 inches. Is it possible for me to lose 25kg in five months? Anon
Yes, it is an achievable goal but you have to work really hard for it. Have a balanced diet and watch out for high protein diet that promises quick weight loss by encouraging large amounts of protein while severely limiting carbohydrate intake which means no bread, no potatoes, no rice, no pasta, no cereal and no food made with processed carbohydrates. You might lose weight but not from any magical combination of high protein or low carbohydrates. One reason may be loss of water because the break down of excessive protein causes frequent urination. Another explanation may be that your total calories usually decrease when you are limited to high protein foods as no one can consume a lot of proteins in diet.

If you have any health and nutrition related queries send them to our health and nutrition expert at: health@magtheweekly.com

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