Nutritionally Rich
Weight Loss Problem
Q: I am a 30-year-old girl with weight 87kg and height 5 feet 4 inches. I want to reduce weight. Can you please suggest a diet plan for me? Mahreen
A: According to your age, height and weight you need to reduce 30kg. At first instant the target seems to be huge but I am sure with determination and hard work you will achieve it very easily. Firstly make a vow to yourself that you won't cheat on food during your weight loss journey. Buy a beautiful food diary and record everything you consume as food. Increase your physical activity; join a gym or a yoga class. It will motivate you to lose weight easily. Make a habit to walk at least for 30 minutes five days a week. Completely avoid eating oily and junk food. Add more fresh vegetables and fruits in your diet. To control the appetite drink 3 glasses of moderately warm water before every meal. Take 6 meals a day instead of taking three heavy one. It will increase your metabolism. Add white meat, such as chicken and fish, in your diet. Avoid red meat and rice completely at least for a month.
High Body Temperature
Q: I am a 27-year-old underweight girl. My body temperature remains high all the time and according to my doctor it is due to some problem in my gall bladder. He has advised me to get my gall bladder removed. Please advice me is it safe to do? Can you please also suggest me some food that can help in the formation of haemoglobin in the body? Kiran
A: You are asking about two different things. For the gall bladder problem I would advise you to consult a good gastroenterologist. The specialist will look into the signs, symptoms and the ultrasound reports and give you prescription accordingly. At present without any medical reports in hand I am not in a position to make a link between your high body temperature and gall bladder. A doctor usually recommends the removal of gall bladder in case of any serious infection or the presence of stones in it. As far as your haemoglobin level is concerned, it is important to know your recent Hb levels. In case of lower haemoglobin level a doctor normally recommends supplements which help in escalating the haemoglobin level in body. You should eat red meat, spinach, liver, lentils, white beans and oat meal as they instantly make blood in the body. Chronic illness reduces the body ability to mobilise iron from stores, thereby reducing iron supply to the bone marrow for haemoglobin synthesis. Even deficiencies of vitamin A, B6, and copper reduce the body ability to mobilize and transfer body stores of iron.
Need Diet Plan
Q: I am a 16-year-old girl with weight 64kg and height 5 feet 4 inches. Can you please suggest a diet plan for weight reduction for me? Mona
A: You are very young and need to reduce 10kg to be in proper shape. It is a good to see that our teenagers are very conscious about their health and health. At this young age it is important for you to have a clear picture in your mind as to which foods are nutritionally important for you. It would be better if you take five regular but small meals a day. You can have brown breads for 3 major meals and fruits for snacks. Always go for a reduced calorie diet and get enough exercise. I won't advice to start counting calories as may be you find it time consuming and a complicated process. Believe in yourself that that you can lose weight. It will help you a lot in achieving your target.
Osteoporosis
Q: I am a 45-year-old married woman and a patient of osteoporosis. There is swelling on my body especially on legs and often I feel severe pain in my legs and I even can't move. Please guide me what should I do to improve my condition? Farida
A: Aging bones tend to lose minerals and density, gradually becoming thinner and more fragile. In osteoporosis, loss of bone mineral has progressed to the point where fractures can occur with minimal or no trauma. It is because of loss of endogenous estrogens during menopause that sharply accelerates bone loss. Optimum nutrition can substantially reduce risk of osteoporosis. Prevention of osteoporosis begins early in life. Foods rich in nutrients needed to build bone particularly calcium, magnesium, manganese and vitamins A and D should be consumed regularly during childhood and adolescence. During adulthood low fat milk products enriched with vitamin D should be consumed daily to provide calcium and minerals. The intake of food rich in boron, a trace element that can conserve calcium stores in bone, should be emphasised. Boron rich foods include cabbage, dates, peas, almonds, beans, hazelnuts, apples and raisins.
My Legs Fall Asleep
Q: I am a 34-year-old healthy man. My problem is that my legs fall asleep whenever I sit in cross leg position. Can you please tell me the possible reason behind it and how can I cure this problem? Faisal
A: I would recommend you to get your fasting and random blood sugar levels checked for diabetes. If the tests are normal then kindly visit a neurologist for your problem. As it is a diet and nutrition column so we can guide you about your appropriate diet according to your age and weight which you haven't asked for.
Vegetarian Lass
Q: I am a 25-year-old girl with weight 56kg and height 5 inches. I am a vegetarian. Can you suggest an ideal diet plan for weight reduction for me? Madiha
A: According to details you just need to reduce 5kg and as you are a vegetarian you will achieve your target very easily. One thing very important to mention here is that vitamin B12 and D can only be found in animal products. Therefore, if you are a strict vegetarian you need to take vitamin B12 supplements or plant foods as soy milk or tofu that are enriched with it. The exposure to sunlight also builds vitamin D in the body.
In vegetarian diets variety is the key to healthy eating. To get all the essential nutrients it is important to eat a wide range of foods including fruits, vegetables, nuts, seeds, legumes, whole grains, cereals and soy products. Choose plant foods that are carefully grown and stored to maintain their nutrient content. The health benefits of vegetarian diet include less risk of heart attack and diabetes. High blood pressure, obesity and high blood cholesterol are also less likely found in vegetarians.
Weight Loss ProblemQ: I am a 30-year-old girl with weight 87kg and height 5 feet 4 inches. I want to reduce weight. Can you please suggest a diet plan for me? Mahreen
A: According to your age, height and weight you need to reduce 30kg. At first instant the target seems to be huge but I am sure with determination and hard work you will achieve it very easily. Firstly make a vow to yourself that you won't cheat on food during your weight loss journey. Buy a beautiful food diary and record everything you consume as food. Increase your physical activity; join a gym or a yoga class. It will motivate you to lose weight easily. Make a habit to walk at least for 30 minutes five days a week. Completely avoid eating oily and junk food. Add more fresh vegetables and fruits in your diet. To control the appetite drink 3 glasses of moderately warm water before every meal. Take 6 meals a day instead of taking three heavy one. It will increase your metabolism. Add white meat, such as chicken and fish, in your diet. Avoid red meat and rice completely at least for a month.
High Body TemperatureQ: I am a 27-year-old underweight girl. My body temperature remains high all the time and according to my doctor it is due to some problem in my gall bladder. He has advised me to get my gall bladder removed. Please advice me is it safe to do? Can you please also suggest me some food that can help in the formation of haemoglobin in the body? Kiran
A: You are asking about two different things. For the gall bladder problem I would advise you to consult a good gastroenterologist. The specialist will look into the signs, symptoms and the ultrasound reports and give you prescription accordingly. At present without any medical reports in hand I am not in a position to make a link between your high body temperature and gall bladder. A doctor usually recommends the removal of gall bladder in case of any serious infection or the presence of stones in it. As far as your haemoglobin level is concerned, it is important to know your recent Hb levels. In case of lower haemoglobin level a doctor normally recommends supplements which help in escalating the haemoglobin level in body. You should eat red meat, spinach, liver, lentils, white beans and oat meal as they instantly make blood in the body. Chronic illness reduces the body ability to mobilise iron from stores, thereby reducing iron supply to the bone marrow for haemoglobin synthesis. Even deficiencies of vitamin A, B6, and copper reduce the body ability to mobilize and transfer body stores of iron.
Need Diet PlanQ: I am a 16-year-old girl with weight 64kg and height 5 feet 4 inches. Can you please suggest a diet plan for weight reduction for me? Mona
A: You are very young and need to reduce 10kg to be in proper shape. It is a good to see that our teenagers are very conscious about their health and health. At this young age it is important for you to have a clear picture in your mind as to which foods are nutritionally important for you. It would be better if you take five regular but small meals a day. You can have brown breads for 3 major meals and fruits for snacks. Always go for a reduced calorie diet and get enough exercise. I won't advice to start counting calories as may be you find it time consuming and a complicated process. Believe in yourself that that you can lose weight. It will help you a lot in achieving your target.
OsteoporosisQ: I am a 45-year-old married woman and a patient of osteoporosis. There is swelling on my body especially on legs and often I feel severe pain in my legs and I even can't move. Please guide me what should I do to improve my condition? Farida
A: Aging bones tend to lose minerals and density, gradually becoming thinner and more fragile. In osteoporosis, loss of bone mineral has progressed to the point where fractures can occur with minimal or no trauma. It is because of loss of endogenous estrogens during menopause that sharply accelerates bone loss. Optimum nutrition can substantially reduce risk of osteoporosis. Prevention of osteoporosis begins early in life. Foods rich in nutrients needed to build bone particularly calcium, magnesium, manganese and vitamins A and D should be consumed regularly during childhood and adolescence. During adulthood low fat milk products enriched with vitamin D should be consumed daily to provide calcium and minerals. The intake of food rich in boron, a trace element that can conserve calcium stores in bone, should be emphasised. Boron rich foods include cabbage, dates, peas, almonds, beans, hazelnuts, apples and raisins.
My Legs Fall AsleepQ: I am a 34-year-old healthy man. My problem is that my legs fall asleep whenever I sit in cross leg position. Can you please tell me the possible reason behind it and how can I cure this problem? Faisal
A: I would recommend you to get your fasting and random blood sugar levels checked for diabetes. If the tests are normal then kindly visit a neurologist for your problem. As it is a diet and nutrition column so we can guide you about your appropriate diet according to your age and weight which you haven't asked for.
Vegetarian LassQ: I am a 25-year-old girl with weight 56kg and height 5 inches. I am a vegetarian. Can you suggest an ideal diet plan for weight reduction for me? Madiha
A: According to details you just need to reduce 5kg and as you are a vegetarian you will achieve your target very easily. One thing very important to mention here is that vitamin B12 and D can only be found in animal products. Therefore, if you are a strict vegetarian you need to take vitamin B12 supplements or plant foods as soy milk or tofu that are enriched with it. The exposure to sunlight also builds vitamin D in the body.
In vegetarian diets variety is the key to healthy eating. To get all the essential nutrients it is important to eat a wide range of foods including fruits, vegetables, nuts, seeds, legumes, whole grains, cereals and soy products. Choose plant foods that are carefully grown and stored to maintain their nutrient content. The health benefits of vegetarian diet include less risk of heart attack and diabetes. High blood pressure, obesity and high blood cholesterol are also less likely found in vegetarians.
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