My 16 year old daughter is 5.10' and nearly 70kgs. She has a hectic schedule of school, tuitions and homework and is able to play tennis only once a week. During the week there is no physical activity and complains of feeling sleepy all the time. Please suggest a diet plan that is wholesome at the same time light. My 16-year-old daughter is 5' 10'' and nearly 70kgs. She has a hectic schedule of school, tuitions and homework and is able to play tennis only once a week. During the week there is no physical activity and she complains of feeling sleepy all the time. Please suggest a diet plan.
Your daughter is a tall girl and her weight for height ratio is more or less fine. yes, you are right she needs a healthy meal plan which will keep her fit enough to go through her hectic week.
At the same time, you need to ensure that she gets the mandatory 7-8 hours of sleep Ã¢ÂÂ teens nowadays tend to sleep very late at night and have to get up early for schoolÃ¢ÂÂ¦
A well-balanced diet which contains a mix of carbs, proteins and fats will be ideal for her. I am specifying the approximate amounts of various food groups that you need to consume every day. You will note that the amounts are given in terms of exchanges. For example, the cereal exchange includes all foods from grains including chapatis, bread, rice, idli, dosa, poha, upma, cornflakes, biscuits, etc. All foods within an exchange provide more or less the same amount of carbohydrates, proteins and fats. This means that you can interchange foods within an exchange for variety. For example, for breakfast, you may have a parantha one day, a sandwich the next day and so on:
Cereals Ã¢ÂÂ 8 exchanges (1 exchange = 30 g or equivalent to 1 medium chapati/ 1 slice bread/ 1 small plate rice or porridge/ two biscuits)
Pulses Ã¢ÂÂ 2 exchanges (1exchange = 30 g or 1 katori cooked dal)
Meat/chicken/fish/eggÃ¯ÂÂª - 1 exchange (1exchange = 50 g or 2 medium pieces or 1 egg
Milk (skim) Ã¢ÂÂ 3 exchanges (1exchange = 100 ml or ÃÂ½ glass or 1 katori curd)
Green leafy vegetables Ã¢ÂÂ 1exchange (1exchange = 100 g or 1 tablespoon cooked greens)
Other vegetables Ã¢ÂÂ 2 exchanges (1exchange = 100 g or 1 small katori cooked vegetable)
Roots & tubers Ã¢ÂÂ 1exchange (1exchange = 100 g or 1 large potato)
Fruits Ã¢ÂÂ 2 exchanges (1exchange = 100 g or one small apple/orange/pear)
Fats Ã¢ÂÂ 4 exchanges (1exchange = 5 g or one teaspoon)
Sugar/honey Ã¢ÂÂ 4 exchanges (1exchange = 5 g or one teaspoon)
Ã¢ÂÂ¢ Distribute the above food groups across 3 main meals and 2 small snacks.
Ã¢ÂÂ¢ She should not not miss meals. Skipping meals causes sudden hunger pangs leading to bingeing.
Ã¢ÂÂ¢ Small, frequent meals provide a steady supply of calories and keep hunger in control. Reduce portion size at each meal. She should eat slowly and stop eating when slightly hungry.
Ã¢ÂÂ¢ She should eat when she is hungry, not when she is bored or stressed.
Ã¢ÂÂ¢ Between-meal snacks are fine as long as she sticks to low-calorie yoghurt, fresh fruit or unsweetened wholegrain biscuits.
Ã¢ÂÂ¢ Avoid fatty foods - fried foods, namkeens, chips fast foods; vegetables cooked in lots of oil; paranthas; chips, samosas, pakodas and namkeens; curries, gravies and cream sauces; butter, cheese, mayonnaise and rich salad dressings. Also, high calorie foods such as mithai and desserts; sugar in tea/coffee/milk; colas and sweet fruit juices; foods made from maida such as white bread/biscuits/pasta/white rice/naan/bhaturas/buns/soup sticks; potatoes, sweet potato, arbi and yam. All these make a person sleepy.
With best wishes