1 year ago
I am a 19 year teenage girl staying in hostel.I want to gain some weight not much with no harmful side-effects.I am a non vegetarian.I have oily acne prone skin I want my skin to look perfect add everything perfect for my diet
1 year ago
Dear Suhani Suman Sahoo, Thank you for the question
Adolescence or teen age is acritical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.
An adolescent girl should take enough calcium rich foods in her diet to support the increase of bone density and maintain healthy strong bones. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt.
Reference weight and height for a 19-year-old female is 48.1-59.5kg and 155.3-166.9cm respectively
The causes of underweight or unintended weight loss can be due to genetics, inadequate food intake, stress, hormonal imbalance, malabsorption or other underlying health condition.
In any weight management programme, it is very essential to consume a healthy diversified balanced diet with few dietary modifications and regular physical activity. For weight gain it is essential to focus on your daily balanced diet with high calorie, high protein, and regular meals. With any weight gain diet, changes take time to reflect as your body requires sufficient time to adapt to the changes in order to show results.
A high calorie and high protein diet is recommended for weight gain. Daily protein requirement should ideally be followed as 0.8-1g per kg body weight. Some of the sources of high protein include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds etc.
Here are a few general Dietary guidelines to be considered for weight gain
Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the face, neck, back, shoulders. Various factors that contribute to acne are genetic, hormonal imbalances, inflammation due to food or drug sensitivity, stress and environmental influences.
Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.
Here are a few tips for skin health
For a customised and personalised meal plan for specific conditions, please contact your Health care professional.
Hope we have answered your query.
Wishing you a great day ahead