إسأل Nutritionist الآن

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 38055 | نسبة الرضا 97.5%

Nutritionist

my age is 44 , height 5-2" and weight is 52 kg. I...

تم تقييم هذه الإجابة:
my age is 44 , height 5-2" and weight is 52 kg. I want to gain weight becoz I m so skinny by profession i m a primary teacher. can you suggest me any diet plan to atleast look healthy and good.

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إجابة الخبير: Dr. Doaa Hajeen

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 38055 | نسبة الرضا 97.6%

Dear Customer, 
Thanks for joining and trusting us, much appreciated!
 

Nutrition Assessment

We would like to inform that According to your body mass index, your weight is within normal range and you do not suffer from the thinness, and calories you need to maintain your current weight is1450k cal/day If you do not exercise, I will supply you with a diet that will provide 2,000 kcal so you can increase 0.5 kg during the week and Taking into account the exercise of weight bearing (3-4 times a week), I also recommend that you focus on eating foods high in nutritional value, such as:
  • Foods that contain animal protein such as meat and fatty fish such as salmon, eggs, poultry, especially ducks
  • Dairy products, cheese, milk, flavored milk, yellow cheese and skimmed milk
  • Fruits such as grapes, bananas, mangoes, apricots, pineapple, dates and dates
  • Grape fruits such as dried raisins, raisins, and roaches
  • Starchy vegetables such as potatoes, broccoli and carrots also squash and eggplant
  • Healthy oils such as canola oil, walnut oil or coconut oil and avocado
  • Nuts, nuts and seeds such as flax seeds and chickpeas
  • Fast-absorbing carbohydrates such as shark, noodles, flours, cakes, biscuits and sweet tahini
  • Milk Chic, natural juices and cocktails
  • Dietary supplements such as thyme milk and protein powder for amplification
 
 
 
 

Example of 2000 Kcal diet

  • Breakfast: 1 cup whole milk + 1 cup oatmeal or 2 slices of brown bread + banana or small apple + 2 boiled eggs or 60 g cheese or 8 tablespoons beans + 2 tablespoons powdered bean butter
  • Snack: 1 cup natural juice + 2 pieces of unsalted biscuits
  • Lunch: 12 spoons of rice or 3 small boiled potatoes + 1 cup cooked vegetables (Squash+ carrots + broccoli+ peppers) or 1 cup green salad + 180 g chicken breast or calf meat or cup and lentils cooked or green beans
  • Snack: 45 g unsalted nuts + 2 tablespoons raisins, dried apricots or dried figs
  • Dinner: 8 spoons of rice + 90 g grilled fish + cup of milk + cucumber or two lettuce, peppers or the same breakfast without bread.
 
 
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Kind Regards,

إسأل Nutritionist

Dr. Doaa Hajeen

Dr. Doaa Hajeen

Nutritionist

الأسئلة المجابة 38055 | نسبة الرضا 97.5%

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