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25 Feb - 02 Mar , 2012
nutri-liciousDevelop Healthy
Dietary Habits

Colourful Vegetables
Q: I am an 18-year-old girl with weight 57kg and height 5 feet 3 inches. Please tell my ideal weight and suggest a diet plan. Maria
Colourful VegetablesA:
You just need to reduce 5kg as you are young you can easily do it in a month and a half. Have fibre rich foods, such as whole grains, bran, fruits, vegetables, legumes and seeds regularly. Dark green, yellow and orange vegetables are also good for you. Include broccoli, sprouts, cabbage and cauliflower in your diet. You should have a full plate of salad having fresh beet, carrot and cabbage juices mixed with it. Add onions and garlic in curry and have it with two slices of brown breads. In between meals if you feel hungry you can have calcium rich foods. For breakfast, you should have fresh fruit and fruit juices on alternate days. Just remember maintaining a reasonable body weight is very important as obesity increases risk of cancer of breast, colon, prostate and uterus.

Shape Up Your Body Need A Diet Plan
Q: I am a 16-year-old girl with weight 67kg and height 5 feet 4 inches. Please suggest a diet plan for me. Momal
You should reduce around 15kg. Your diet should be completely balanced with a proper intake of antioxidants such as vitamin A, C and E. Vitamin E can be obtained from peanuts and sunflower seed oil. You can include oranges and broccoli in your diet for vitamin C intake. Supplementation with a complete antioxidant formula is an efficient way to maintain antioxidant levels in the body. It will make you feel stronger when you are on diet and trying to lose weight. With proper intake of vitamins while being on a decreased caloric intake, will make you feel fresh and you will not feel hungry again and again. Take fruits and green tea for breakfast, salads and seeds along with pulses for lunch and any form of steamed meat whether white or red for dinner.
Importance Of Calcium
Increase Calcium Intake
Q: I am an 18-year-old girl with weight 43kg and height 5 feet 1 inch. What is an ideal weight for me? I also want to add a few inches to my height. Sania
It is impossible for you to gain height as you have crossed that age. For height gain, a few doctors suggest growth hormone treatment. It is not a healthy option as it has plenty of side effects. To make your bones stronger, include calcium rich food items in your diet. Diets in the industrialised countries contain large amounts of food components that increase calcium loss and risk of osteoporosis. Phosphorous in meats, processed foods and soft drinks can interfere with bone remodelling and increase calcium loss. Similarly, high intake of protein, sodium and caffeine increases the loss of body calcium. Weight Loss Plan

Boost Up Your Metabolism
Q: I am a 27-year-old girl with weight 72kg and height 5 feet 3 inches. I want to lose weight. I diet and exercise regularly, despite of it I have not observed any major difference on scale. How can I boost up my metabolism? Anon
You need to reduce around 20kg. You should have mentioned about your diet also so it would have been easier to mark your mistakes. In order to boost up your metabolism you need to drink warm soups or warm water before every meal. Have green tea after lunch and dinner. To lose weight, have vitamin C rich food items such as papaya, broccoli, cauliflower, orange, strawberries, green bell peppers, grape fruit and potatoes with skin. Having fruits and vegetables will help you a lot in losing weight. They also supply generous amounts of vitamin C. For example a double serving of orange juice during breakfast, a mixed salad at lunch and a generous serving of broccoli and potatoes at dinner would supply about 300mg of vitamin C.
Healthy Weight Gain
Keep A Slow& Steady Approach
Q: I am a 23-year-old girl with weight 33kg and height 5 feet 1 inch. I want to gain 10kg in 2 to 3 weeks. Please help me. Faiza
You are under weight and you should gain weight but in a healthy way. When someone is planning to lose or gain weight he should set a target of 1kg per week. Keep a steady and smooth approach to gain weight. You will have to exercise also and focus on having balanced calories. Your diet should be full of vitamins. Good dietary sources include calf liver, mussels, salmon, beef, filet, egg, cheese and milk. You should have milk after every meal. Vitamin B12 is good for you. Vegetarian people usually have vitamin B12 deficiency as plant foods do not contain this vitamin. So it would be better to add animal proteins in your diet such as meat, seafood, eggs and milk products.

Ideal WeightSunken Cheeks
Q: I am a 22-year-old girl with weight 46kg. My problem is sunken cheeks. Could you please give me some tips for my problem? Naila Afzal
Dull face with sunken cheeks indicates poor health. You need to look after yourself very well. Exercise regularly and follow a high calorie diet plan. You should have mentioned about your height. You also need to have a strong immune system. Diets high in refined carbohydrate and saturated fat weakens the immune system. Impairment of immune system also occurs when you are weak and increases the risk of infection too. To solve all your problems the diet should supply ample protein, EFAs, and micronutrients. It should emphasise lean meats, low fat milk products, whole grains, fresh fruits and vegetables. In addition certain dietary components as garlic and onions may also increase resistance to infection.

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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