Q (Nov 14) I am a 14-year-old girl and I have problems putting on weight. I eat all my meals, including breakfast. Last year, my school sent me to the doctor because I was underweight (and still am). The doctor said it was because I have a high metabolic rate. I try to eat more all the time but I don't seem to gain weight. Usually, I gain a kilogram and lose it again. I am only 34kg. Can you tell me what food I should eat more of?
A The body mass index (BMI) that is calculated by dividing the weight (kg) by the square of your height (metres2), is used to gauge body weight and a BMI of less than 18.5 is considered underweight. The main reason for failing to gain weight can be due to a high metabolic rate or medical conditions such as hyperthyroidism.
Ensure you consume foods from different food groups (fruits and vegetables, dairy, meat and alternatives, rice, grains and alternatives) to get a balanced variety of nutrients.
In order to gain weight, do remember to consume meat and its alternatives for growth and repair of body cells and tissues, calcium-rich foods (milk, yogurt, cheese) for bones and, if possible, develop a dietary pattern of frequent small eating by having a snack between meals to help increase your total energy intake.
Consult a dietitian for a personalised meal plan as he may recommend protein shakes to help you to increase your calories.
