September 2009
“I need to maintain the body I have
Egg white
3.5
currently, with the perfect balance of
Tofu (100 gms)
10
energy, fat and proteins. But I
Soybean (1 cup)
28
sometimes indulge in the occasional
Peanuts (½ cup)
19
junk food binge. What should be my
Almonds (½ cup)
15
calorie and protein uptake to maintain
Cheddar cheese (per 100 gms)
25
and what would make me put on?” –
Parmesan cheese (per 100 gms) 35
Ankur, Pune
Yogurt (per cup)
Dr Tushar: Ankur, I’m glad you asked
Coming to fats, avoid butter, ghee;
this question because with the sudden
switch over to olive oil. Have the pre-
advent of modern lifestyles, which is
requisite 8 glasses of water every day.
inclusive of eateries advertising calorie-
Always keep an oatmeal bar/nutribar in
laden
as
your backpack along with a handful of
supermarkets with rows and rows of
peanuts/almonds. Supplement your
health foods, finding the middle path
meals with flavored yogurt (available at
seems a bit difficult.
Dorabjee’s)
We’ll get down to the basics here,
tetrapaks). Have a glassful of Aloe Vera
starting with daily energy (E) and
juice at night for fantastic bowels. It’s
protein (P) requirements.
the season of fruits; have half a
E = Wt(kg)*2.2*15 Kcal/day & P = Wt*
watermelon for dinner with a bowl of
0.6-1gm/day. So a person of 50 kg
chicken / paneer / mushroom /sprouts
weight would require approximately
salad and a glass of mango/chickoo
1650 calories and 30-50 gms of protein
shake.
as daily maintenance. Fat requirement
water/tomato juice instead of your
varies from 50-80 gms/day.
regular cuppa chai. Have roasted
Your protein requirement can be
instead of fried, boiled instead of
adjusted according to the following list:
roasted, steamed instead of boiled and
Food article
best of all raw, you get the idea? Last
delicacies,
as
well
Protein (gms)
Have
13
and
buttermilk
green
tea/
(Amul
coconut
Milk (1 glass)
18
but not the least, don’t forget your
Egg (with yolk)
6
daily multivit capsule, I’d recommend
Paneer (100 gms)
18
Riconia Silver.
Roasted chicken (100 gms)
25
And yes, it’s okay to binge once in a
Beans/chickpeas/lentils
April 2010
Health
Ask Doctor Tushar
while. The fun would be lost otherwise,
(per ½ cup)
8
won’t it?!
Fish/shrimps (per 100 gms)
21
In case you have a health related query
Chapati (1) / Brownbread (1)
3
that you would like answered, email us
Soy milk (1 glass)
6
at TheQueerChronicle@gmail.com 9