D for diet

Are you eating right? Find out from our expert

I am a 25-year-old woman. I plan to run a 10k marathon in three months. What should I indulge in to develop a good stamina? — Alicia L

• It’s important for athletes to keep their nutrition in check, especially for a 10k ultra marathon which is not a simple race. Here are a few things you must keep in mind:
• Maintain a balanced diet with right quantities of carbohydrates, protein, and healthy fats. Include whole grains, fruits, vegetables, dairy, lean meat and nuts.
• Consume oatmeal, banana, raisins, flax seeds and walnuts which will boost your stamina throughout your training.
• Include good sources of protein such as eggs, lean fish/ chicken, paneer, tofu, and legumes.
• Don’t forget to load on good carbs like a bowl of cereal or a banana before hitting the track, and post a run, switch to fruit-based smoothies or soy milk for muscle recovery.

I am a smoker and I wish to kick the butt. Is there any way to reduce the effects of smoking through diet? — Siddhu Nyayakar

Food can play a major role in cutting down on smoking. Here is how a good diet can help:

• Nibbling on cucumber, carrot, tomatoes, and broccoli, or oranges and lemons, which are rich in vitamin C, can reduce the intensity of nicotine by adding a bitter taste to your mouth. This will also nourish your weakened immune system.
• Ginseng works excellently to combat the urge to smoke. You can add a small teaspoon of ginseng to your daily morning cuppa, cereal bowl or tea in the office.
• Keep some sliced ginger or mint leaves with you at all times, instead of those sugary chewing gums. You can add them to your infused water or herbal teas. These will bring down the restless urge to have a smoke.

I am 22 years old. I suffer from hypothyroidism and I have been taking medication for the last two years. I wish to make some changes in my diet. Can you please prescribe a diet chart for me? — Aishwarya Kotian

• A well-balanced diet is important to cure hypothyroidism.
• Consume plenty of proteins like milk, curd, buttermilk, paneer, eggs etc, and fibre-rich food like fruits, vegetables, cereals etc.
• Consume iodine, zinc and selenium-rich sources like dairy, tuna, chicken, shellfish, and brazil nuts for the better functioning of the thyroid gland.
• Avoid raw cabbage, lettuce, uncooked soya etc. Also, eliminate processed and refined food products.