Dear Dietician,

I am 18 yr old student. I have gained weight more than I want too. Please suggest me an effective diet plan to control my weight. Since the day I’ve been putting on weight I have stopped eating and I have also been throwing up all that I consume by compulsion. Please advice. - Aliya, Dubai 

You need to see a doctor who could help you with some suggestions/medications for the vomiting... As far as food is concerned, start introducing different foods slowly into your meal plan.

Start with non-oily, non-greasy food, light food. Examples include clear soups, boiled vegetables, lightly stewed fruits (apples, pears), diluted juices, boiled rice, toasted breads, boiled / steamed fish or chicken, poached/boiled eggs, low fat yoghurt.

Once your body is comfortable with these foods, switch to lightly spiced foods with very little oil added for taste. Make sure you don't skip meals and make it a habit to have them at approximately the same time everyday.

To lose weight, you need to learn to eat healthy foods and also undertake exercising as part of your routine. A combination of diet and exercise will help you lose weight without hurting your body. Consultation with a dietician will help you figure out a diet plan which will take your eating habits, preferences, culture, weight loss targets, etc into consideration.

Dear Dietician,

I’m 16 years old. I weigh 59 kilograms and I’m 164 cms tall. I want to lose 9 kilograms. What is my ideal weight?? And how many kilograms should I have to lose each week to reach my goal? Temper chick, Cairo

You are at your ideal weight right now. Trying to lose 9kgs is unnecessary and you will hurt your body in the long run. Focus on maintaining your present weight by eating healthy foods (fresh fruits, vegetables, lean meat, chicken, fish, pulses, fibre rich cereals, skimmed milk, yoghurt) and avoiding junk / unhealthy foods (crisps, chocolate, pastries, burgers, fries, carbonated beverages, etc).

Also take up some form of physical activity that you enjoy (walking, swimming, jogging, playing tennis, beach ball, etc).

Dear Dietician,

I'm 39 yrs old. I am 5'7" tall and weigh around 92kg. I'm desperately in need of a diet plan. I am mostly out the whole day. I also used to eat a lot of junk food and I have no time to exercise, which has started reflecting on my body. My LDL is slightly high. I have high uric acid and was on tablets for some time. I also suffer from acid reflux, which makes it very tough for me to choose the right diet plan to accommodate all my problems. Please help, as I’m desperate to loose my potbelly and lower my LDL. Desperate, Dubai

The tips given below will help you with all your medical issues (reflux, cholesterol, uric acid). Try adhering to it. Adhering to a positive lifestyle is easy if your priorities are worked out...health should take a priority over other aspects of life, meaning,

• Avoid skipping meals; eat your three main meals at a more or less regular time every day.

• Avoid giving gaps of more than 3-4 hours between meals and snacks - small feedings at regular intervals is the key.

• Completely avoid / give up processed foods such as biscuits, cookies, crackers, cakes, puddings; bakery items fried foods, etc.

• Strictly restrict the use of oil to 2-3 teaspoon (10-15ml) per day.

• Consume at least 2-2.5 litres of water each day.

• Large meals late in the evening should be avoided since this is a stress factor for uric acid formation.

• The cup mentioned below is one that can hold 250ml(8oz) of liquid.

• Make sure you adhere to the portions prescribed in the sample meal plans.

• Items on the menu may be substituted for easily available and permitted ones.

• You need to find yourself 30-40 minutes everyday for physical activity...take up walking, swimming etc - No excuses here!

• If the uric acid is high, it is advised to avoid whole grain breads and cereals, oats, wheat bran, vegetables such as mushroom, green peas, spinach (palak), cauliflower, asparagus; fish / meat such as anchovies, sardines, herrings, mackerel, eel, scallops, lamb, shellfish, liver, kidneys, brains.

Use dried beans and peas in the amounts prescribed below.

Vegetables that may be used, but make sure to stick to the amount prescribed - cabbage, carrot, coriander leaves, fenugreek leaves, mint, mustard leaves, onions, potatoes, radish, bitter gourd, bottle gourd, Egg plant, cucumber, French beans, capsicum, okra (bhindi), green mango, snake gourd, tomatoes, raw papaya, ridge gourd.

Since you have not mentioned your nationality, I have given a few choices from different menus.

BREAKFAST - CHOOSE ANY ONE:

• 1 bowl of regular cornflakes (30gm)+1 cup skimmed or low fat milk+1 whole apple - avoid adding sugar, you may opt for artificial sweeteners.

• 1 sandwich made from 2 slices of white bread and 2 eggwhites made into an omelette (prepared with chopped onion and coriander leaves), also place a few pieces of raw cucumber and lettuce leaves + 1/2 cup skimmed or low fat milk.

• 1 or 2 oil-free phulkas with 1/2 cup vegetable sabji + 1/2 cup skimmed or low fat milk.

• 1 cup upma or poha mixed with vegetables (carrots, onion, etc) to make it more filling + 1/2 cup skimmed or low fat milk.

MID MORNING /MID EVENING SNACK - CHOOSE ANY ONE:

• Choose any one fruit of your choice (preferably choose whole fruits like apples, pear, peach, guava, a hand-sized wedge of papaya, melon, etc).

• Have a vegetable soup, keeping in mind to avoid the ones listed above.

• Have a raw vegetable salad with cucumbers, lettuce, tomatoes, etc.

• A small sandwich made from 1 slice of white bread with mint / coriander leaves chutney + cucumber slices.

LUNCH / DINNER - CHOOSE ANY ONE:

• 1/2 cup cooked rice + 1/2 cup vegetable dish + Raita made with 1/4-1/2 cup low fat yogurt + chicken /fish curry (2-3 small pieces / 120-15gm).

• 1/2 cup moong dhal + 1 cup vegetable rice (permitted vegetables mixed with plain boiled rice) + 1/2 cup 'lauki' sabji + 1/4 -1/2 cup plain low fat yogurt.