Eat right food in right amount

Fitness queries addressed by Leena Mogre.

I am a 20 year old girl, 5"4 in height and weigh 40 kgs. I am underweight and fed up with it. Please suggest a vegetarian diet for me to gain weight.
Pushpa Reddy

Eating the right food in the correct amount will help you gain weight. Here is a vegetarian diet for you. Follow it up with some kind of physical activity like exercising or swimming, so that you don’t endup gaining unwanted fat.
Early morning (7 am): A fruit with a glass of milk
Breakfast (9.30 am): A bowl of muesli or oats or wheat-flakes or poha. You can also opt for upma or two idlis with a glass of milk or a glass of fresh fruit juice.
Lunch (2 pm): A bowl of vegetables with three rotis, a bowl of salad, a cup of sprouts or legumes with a bowl of curd or buttermilk, a portion of paneer or tofu.
Snacks (4.30 pm): Two khakras or a plate of dry bhel or two wholewheat toasts with green tea.
Mid-day snack (7 pm): A bowl of vegetable soup or a glass of fruit juice.
Dinner (9.30pm): A bowl of vegetables with three rotis, a bowl of salad and green vegetables, a bowl of curd or buttermilk with a portion of paneer or Tofu. It is important to consume three to four litres of water everyday and keep oil intake limited to 2 teaspoons. Also add one teaspoon of flax-seeds to your lunch and dinner.

Hi, I am 31 years old. I am 5.2” tall and weigh 72 kgs. I suffer from severe headache that borders on migraine. Please suggest me a vegetarian diet plan to lose weight and for good health. Also suggest some exercise for arms, stomach, hips and waist.
Smita Maitre

Smita , you need to lose about 15 to 16 kgs. For this, you should join a gym and start a regular fitness program that includes cardio and strength training and couple it with a good diet.
Early morning (6.30 am): A fruit along with a cup of green tea.
Breakfast (9 am): A cup of oats or muesli or wheatflakes with skim milk. One glass of fresh fruit juice.
Lunch (1 pm): A bowl of salad, a roti without oil or ghee) with a portion of vegetables, a bowl of curd and four to five cubes of paneer or tofu.
Snack (5 pm): A cup of green tea with two whole wheat crackers or one khakra and a handful of peanuts.
Mid-day snack (7 pm): A bowl of vegetable soup.
Dinner (9 pm): A bowl of green salad , a roti without oil or ghee with a cup of vegetables, a glass of butter milk, four to five cubes of paneer or tofu. Consume atleast five litres of water everyday and keep oil levels under control. Also add a teaspoon of flax-seeds to your meals.