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21 - 27 Jan , 2012
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Legumes In Diet
Q: I am a 15-year-old girl with height 5 feet 3 inches. All in my family are tall; except me. Please suggest a nutritional diet plan and Legumes In Diet exercise regimen for height gain. Aafreen Malik
A:
It is the responsibility of parents to take good care of their children in growing age. Encourage them to participate in physical activities. Take them out weekly for outing that involves a lot of physical work. Proper sleep is also very important to have a good height. To have a fit body, take a balanced diet that includes seasonal fruits and vegetables. Protein helps a lot in the growth of the body so include protein rich food item in your diet. Consume complex carbohydrate as they make you feel full for long. Legumes are the best source of non-animal based protein so make them a compulsory part of your diet. Protein-rich legumes include soybeans, peas, nuts and beans.

Importance Of Protein Rich FoodImportance Of Protein Rich Food
Q: I am a 15-year-old girl with weight 45kg and height 4 feet 11 inches. I am short heighted and want to add a few inches to my height. Sanam
A:
There is a very little time left for you to gain height. Involve yourself in hanging exercises by joining a gym or swimming club. You will have to work very hard and take some quick decisions for it. As far as diet is concerned, increase the intake of vegetables. Protein helps in body growth so increase the intake of protein rich food in your diet. Spinach, asparagus, broccoli, cauliflower, kale, celery and carrots contain a good amount of protein. Fruits that are rich in protein include dried apricots, dried prunes, cherries, papaya, kiwi, avocado, coconut, dates, watermelon, peaches and tomatoes. To make bones stronger have milk twice a day.
Path To Successful Weight Loss
Path To Successful Weight Loss
Q: I am a 30-year-old girl with weight 65kg and height 4 feet 11 inches. To lose weight, I have boiled egg for breakfast, salad for lunch and half chapatti with curry for dinner. Could you please guide me if I am on a right track? Sadia
A:
You should reduce 15kg to achieve an ideal weight. It is impossible to lose weight in a month but if you work hard you can reduce around 5kg per month. Your diet plan is perfectly alright, keep following it. Get your haemoglobin level checked. Sometimes a person gains weight because of low level of haemoglobin. Take iron supplements if needed. Avoid tea and coffee it reduces the absorption of iron in body. Have fresh fruit juices and take vitamin C supplement. To ensure a diet adequate in iron combine plant sources of iron with meat, fish and poultry.

Weight Reduction TipsWeight Reduction Tips
Q: I am a 13-year-old girl with weight 58kg and height 5 feet and 2 inches. My problem is fat deposition on my lower body. Please suggest some tips for weight loss and an easy diet plan. Ayesha Khan
A:
You are overweight and you should reduce atleast 10kg. It is very important for you to lose weight to avoid the risks of health problems in future. Get your thyroid hormone levels checked. A deficiency of thyroid hormone leads to weight gain and is a very common condition in our country. Cut down all junk food and decrease the intake of salt. Don't forget to take essential fatty acids in your diet. Prepare your meals in vegetable oils including corn, safflower, soybean, sesame and sunflower. You can also add soybeans, walnuts, wheat germ, linseeds and their oils in your diet.

Need A Diet PlanNeed A Diet Plan
Q: I am 12-year-old girl with 54kg and height 5 feet and 4 inches. Can you please suggest a diet plan for me? Shanza
A:
You are overweight according to your age. You should make quick efforts to get rid of this excess weight. First of all, get your thyroid levels checked. It will help in judging whether the weight gain is due to disturbed hormonal levels or not. Include fresh fruits, vegetables in your diet. Whole grains and nuts seeds are also good for you as they provide a balanced intake of antioxidants. They are also helpful in reducing the stress level. Drink plenty of water and exercise daily for about 30 minutes. Avoid diet rich in saturated fats and avoid over consumption of refined carbohydrates.

Height IssueHeight Issue
Q: I am a 20-year-old girl with height 4 feet 9 inches and haemoglobin level 9.6. I am very weak and look skinny. I also want to gain height. Please give me some tips for weight gain. Anam Abid
A:
You cannot gain height as you have crossed that age. Your haemoglobin level is low; improve your diet to bring it in normal range. You should have mentioned your weight to get the accurate answer. Maintain a healthy weight according to your height and age so that you won't look short. Avoid red meat and eggs. Have milk regularly. Consume fish and seafood as much as you can. Have fish at least twice a week. Reduce saturated fat intake by avoiding red meat and whole-fat milk products. Include soybean, walnut, linseed or wheat germ oil in your 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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