D for diet

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. — Aaron Veigas

Since you like to work out, you need to eat right to meet your daily nutritional requirements. Here’s how you can do that:

• 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.
   
• Consume whole grains like oats, millets, whole wheat products along with fresh fruits and vegetables.
   
• Drink eight to 10 glasses of water apart from lemonade, milk, buttermilk, coconut water and smoothies.
   
• 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, paneer, banana, apple and black coffee for a pre-workout meal. Have oats smoothie, beans salad, eggs or buttermilk after a workout.

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. — Ashfaq Ahamed

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:

• Firstly, if your parents and siblings are thin, you might be genetically predisposed to the condition.
   
• You need to eat high-calorie food. Take in extra 200 to 300 calories every day to gain a kilo.
   
• 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.
   
• You need to build muscle, not the flab. Include eggs, chicken, fish, dairy products, pulses, sprouts, nuts and seeds that are rich in protein.

I am a foodie and every time I plan to go on a diet and eat healthy, my endeavour doesn’t last long. Can you give me some tips on eating clean? — Kinjal

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:

• Choose ingredients in their purest form.
   
• 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.
   
• Colourful vegetables provide a range of phytochemicals that fight inflammation.
   
• Ditch foods that are high in bad fats, saturated fats and trans fats. Instead, go for steamed, broiled, grilled and roasted dishes.
   
• 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.