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Get rid of plateau
05 - 11 Sept, 2015
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Q: I am 11 years old with weight 60kg and height 5ft 2 inches. I want to lose at least 20kg. I have a lot of fat on my lower body. I have tried different diet plans and so far have lost 3kg in the last two months but I am not satisfied. Please suggest a diet plan for me. Anonymous
A:
Dear Anonymous, just follow a whole-food diet. Eat more home-cooked healthy meals than bakery or packaged items, sugary and processed foods. Try to eat six small meals in a day and include protein in every meal. This helps in smooth running of your metabolism. Have more fibre, lean protein such as poultry and oily fish; nuts, seeds, complex carbs in the form of oats, quinoa, brown rice and whole-grains; and legumes. Walk 60 minutes daily.

 

Diet for old age
Q: My father is 70 years old with weight 66kg and height 5ft 5 inches. He is very weak and doesn’t take medicines or multivitamins. He also cannot chew food properly. Please suggest a diet plan for him. Umar
A:
Dear Umar, give him food in the form of liquid, smoothies and mashed. Lean protein, fibre and whole-grains are excellent to keep his digestion healthy and the nutrients will ensure proper nutrition. Cook his food in olive oil and a little amount of butter. Make a kicheri of brown rice/oats, add chicken cubes and some butter. You can also give him nutritional shakes. It works well with elderly and does not taste like medicine. He can have fruit and vegetable smoothies. Just a few ideas to take you home. Also, restrict the intake of sugar, salt and trans-fats as they will cause problems.

Swollen feet
Q: I am 22 years old with weight 57kg and height 5ft 9 inches. My feet swell every time I climb stairs or walk for long hours. I have consulted a doctor and my tests are nagetive. Please recommend a diet plan for my condition. Batool
A:
Dear Batool, you are probably suffering from vasodilation but, here is nothing to worry about. It happens because your blood vessels broaden after exercise that might cause temporary swelling. I advise you to use ice pack on the feet and you will feel fine. All the best.


Leaving vegan diet
Q: I am 26 years old. My weight is 56kg and height is 5ft 2 inches. I have been a vegetarian for the past six years. Please suggest ways to incorporate fish and meat in my daily diet in a healthy manner. Sabeen
A:
Dear Sabeen, Pakistani cuisine is a blessing with vegetables and meat curries. Make a light curry in olive oil with your favourite vegetable and add poultry/meat whatever you like. It will be light for your system and highly nutritious due to stock and veggies/meat. Have it with brown rice, whole-wheat roti along with salad and yogurt as a side. I recommend you to take probiotics along with your meal. Welcome to your new healthy style of eating as unnecessary restricted diets of macronutrients can cause serious nutritional deficiencies.


Gain weight
Q: I am 24 years old with height 5 feet 6 inches and weight 52kg. I eat a proper diet but it seems that I have hit a plateau. Please suggest a diet plan for me to gain weight. Hania
A:
Dear Hania, check your diet and increase your calories intake a little while you continue exercising. All the best.



For your health or nutrition related queries, write to us at nutrilicious@magtheweekly.com
and our nutritionist Kiran Zahra will answer all your queries
_______________________________________________________________________
The writer is a certified functional medline specialist, health coach and a holistic nutrition therapist. She believes in treating the underlying cause rather than the symptoms by providing right nutrition and treatment protocol.
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