<p class="title"><strong>I am a student. I work out every morning, focusing on different muscle groups each day. However, I don’t seem to get the diet part of my regime right. Please help.</strong> <em>— Aaron Veigas</em><br /><br />Since you like to work out, you need to eat right to meet your daily nutritional requirements. Here’s how you can do that:</p>.<ul> <li class="BulletPoint">Proper protein intake in your diet will help you build muscles. Include a variety of seeds, eggs, chicken, nuts, yogurt, tofu, mushrooms, nut butter and milk.<br /> </li> <li class="BulletPoint">Consume whole grains like oats, millets, whole wheat products along with fresh fruits and vegetables.<br /> </li> <li class="BulletPoint">Drink eight to 10 glasses of water apart from lemonade, milk, buttermilk, coconut water and smoothies.<br /> </li> <li class="BulletPoint">It is important to eat proper meals before and after every workout. This will replenish nutrients in your body and prevent muscle breakdown. Try yogurt with muesli, <span class="italic">paneer</span>, banana, apple and black coffee for a pre-workout meal. Have oats smoothie, beans salad, eggs or buttermilk after a workout.</li></ul>.<p class="Question"><span class="bold"><strong>I am 15 years old. I am lean, and I want to gain weight. I have tried health supplements, banana milkshake, dry fruits, etc. But nothing has worked. Please help.</strong> </span><em>— Ashfaq Ahamed</em><br /><br />Some teenagers find it hard to keep up with the energy needs of their bodies and may be underweight. This could be because they are growing taller, exercising a lot or because of a high rate of metabolism. Here are a few things to keep in mind:</p>.<ul> <li class="BulletPoint">Firstly, if your parents and siblings are thin, you might be genetically predisposed to the condition.<br /> </li> <li class="BulletPoint">You need to eat high-calorie food. Take in extra 200 to 300 calories every day to gain a kilo.<br /> </li> <li class="BulletPoint">Have six meals a day — three big and three small ones. A heavy dinner can help you gain weight as metabolism is slow at night compared to the mornings.<br /> </li> <li class="BulletPoint">You need to build muscle, not the flab. Include eggs, chicken, fish, dairy products, pulses, sprouts, nuts and seeds that are rich in protein.</li></ul>.<p class="Question"><strong><span class="bold">I am a foodie and every time I plan to go on a diet and eat </span></strong><span class="bold"><strong>healthy</strong></span><strong><span class="bold">, my endeavour doesn’t last long. Can you give me some tips on eating clean?</span></strong><em> — Kinjal</em><br /><br />Clean eating means to have food in its most whole, natural state and free of added preservatives. To eat clean, follow the list of do’s and don’ts:</p>.<ul> <li class="BulletPoint">Choose ingredients in their purest form.<br /> </li> <li class="BulletPoint">Use seasonal produce. If an ingredient tastes good in its natural state, you don’t have to add a lot of sugar, fat and salt to it. This means fewer calories, less bloating and water retention.<br /> </li> <li class="BulletPoint">Colourful vegetables provide a range of phytochemicals that fight inflammation.<br /> </li> <li class="BulletPoint">Ditch foods that are high in bad fats, saturated fats and trans fats. Instead, go for steamed, broiled, grilled and roasted dishes.<br /> </li> <li class="BulletPoint">Eat mindfully. When you don’t concentrate on eating, you tend to overindulge. Mindfulness is a practice where you pay attention to what you eat using all your senses. When we see, taste, smell and feel our food, we eat less and enjoy it more.</li></ul>
<p class="title"><strong>I am a student. I work out every morning, focusing on different muscle groups each day. However, I don’t seem to get the diet part of my regime right. Please help.</strong> <em>— Aaron Veigas</em><br /><br />Since you like to work out, you need to eat right to meet your daily nutritional requirements. Here’s how you can do that:</p>.<ul> <li class="BulletPoint">Proper protein intake in your diet will help you build muscles. Include a variety of seeds, eggs, chicken, nuts, yogurt, tofu, mushrooms, nut butter and milk.<br /> </li> <li class="BulletPoint">Consume whole grains like oats, millets, whole wheat products along with fresh fruits and vegetables.<br /> </li> <li class="BulletPoint">Drink eight to 10 glasses of water apart from lemonade, milk, buttermilk, coconut water and smoothies.<br /> </li> <li class="BulletPoint">It is important to eat proper meals before and after every workout. This will replenish nutrients in your body and prevent muscle breakdown. Try yogurt with muesli, <span class="italic">paneer</span>, banana, apple and black coffee for a pre-workout meal. Have oats smoothie, beans salad, eggs or buttermilk after a workout.</li></ul>.<p class="Question"><span class="bold"><strong>I am 15 years old. I am lean, and I want to gain weight. I have tried health supplements, banana milkshake, dry fruits, etc. But nothing has worked. Please help.</strong> </span><em>— Ashfaq Ahamed</em><br /><br />Some teenagers find it hard to keep up with the energy needs of their bodies and may be underweight. This could be because they are growing taller, exercising a lot or because of a high rate of metabolism. Here are a few things to keep in mind:</p>.<ul> <li class="BulletPoint">Firstly, if your parents and siblings are thin, you might be genetically predisposed to the condition.<br /> </li> <li class="BulletPoint">You need to eat high-calorie food. Take in extra 200 to 300 calories every day to gain a kilo.<br /> </li> <li class="BulletPoint">Have six meals a day — three big and three small ones. A heavy dinner can help you gain weight as metabolism is slow at night compared to the mornings.<br /> </li> <li class="BulletPoint">You need to build muscle, not the flab. Include eggs, chicken, fish, dairy products, pulses, sprouts, nuts and seeds that are rich in protein.</li></ul>.<p class="Question"><strong><span class="bold">I am a foodie and every time I plan to go on a diet and eat </span></strong><span class="bold"><strong>healthy</strong></span><strong><span class="bold">, my endeavour doesn’t last long. Can you give me some tips on eating clean?</span></strong><em> — Kinjal</em><br /><br />Clean eating means to have food in its most whole, natural state and free of added preservatives. To eat clean, follow the list of do’s and don’ts:</p>.<ul> <li class="BulletPoint">Choose ingredients in their purest form.<br /> </li> <li class="BulletPoint">Use seasonal produce. If an ingredient tastes good in its natural state, you don’t have to add a lot of sugar, fat and salt to it. This means fewer calories, less bloating and water retention.<br /> </li> <li class="BulletPoint">Colourful vegetables provide a range of phytochemicals that fight inflammation.<br /> </li> <li class="BulletPoint">Ditch foods that are high in bad fats, saturated fats and trans fats. Instead, go for steamed, broiled, grilled and roasted dishes.<br /> </li> <li class="BulletPoint">Eat mindfully. When you don’t concentrate on eating, you tend to overindulge. Mindfulness is a practice where you pay attention to what you eat using all your senses. When we see, taste, smell and feel our food, we eat less and enjoy it more.</li></ul>