Question:

I am a 14-year-old girl, 150cm tall and I now only weigh 38kg. I lost a lot of weight this year and I know I need to put some back on, but I don't want to go back to how I used to look, especially in my face. What should I eat to increase my muscle definition? Also, is it possible to gain weight in my body, but not in my face?

Response:

The best way to maintain a healthy weight and increase muscle, not fat, is to eat good quality protein with each meal and with snacks. Protein is so important for healthy growth and development, especially important in teenage growing years. Protein is needed to build and repair the body, including muscles, skin, hair and other tissues in the body. Healthy protein choices include:

Breakfast: eggs or baked beans on toast; nuts, seeds and yoghurt on muesli or porridge; protein fruit smoothie.

Snacks: trail mix (nuts, seeds, dried fruit); hummus or cottage cheese on rice cakes or with vegie sticks; protein; tub of yoghurt with fruit.

Lunch: Sandwich or salad with boiled egg, tinned salmon, chicken or turkey, lean meat or cheese, or tin of legumes.

Dinner: fish, lean meat, chicken, tofu with vegies or salad; frittata and salad; lentil soup or dahl.

For good health and to maintain a healthy weight it is also important that you eat a nice balanced wholesome diet, so you should also be including moderate amounts of wholesome complex carbohydrates and good fats in your diet.

Complex carbohydrates such as wholegrain breads and pasta, whole oats, brown rice and quinoa, provide the body with a slow and steady supply of glucose to fuel the body and brain. Complex carbs are rich in fibre and other nutrients such as vitamins B, E and magnesium. Eating a moderate amount of these types of carbs will help promote a healthy weight, and help keep blood sugar levels balanced.

Healthy mono, and poly unsaturated fats (including omega-3s) are vital for good health, needed for a healthy functioning heart, nervous system and brain, as well as great looking skin. Your best sources of good fats include oily fish (salmon, trout, mackerel, sardines), avocado, olive oil, and nuts and seeds and their oils.

For more information visit Lisa's website, Art of healing.