Food diarist: Madam Sharon Lim Age: 38 Height: 1.57m Weight: 44kg Occupation: Housewife Dietitian: Ms Nehal Kamdar Weight detox programme coordinator: Dr Yeak Hwee Lee
The analysis and consultation
Dr Yeak: Your BMI is 17.9. The healthy range begins at 18.5 so you are underweight and at risk of osteoporosis. Have you been this thin all your life?
Madam Lim: I used to weigh just 39kg, but gained 2kg during my first pregnancy 10 years ago and another 3kg during my second pregnancy seven years ago.
Dr Yeak: Your high metabolic rate is probably due to genetics, but there are other reasons for low weight, such as thyroid or diabetes.
Madam Lim: I go for annual health screenings. I'm fine except for high cholesterol. It's 233.
Dr Yeak: Anything above a cholesterol level of 200 mg/dL increases your risk of heart disease. You may be thin but you are eating cholesterol-laden foods. How often do you eat seafood?
Madam Lim: Three times a week.
Dr Yeak: Cut down on your seafood.
Madam Lim: But I want to gain 2kg and worry about overeating.
Dr Yeak: You don't control the amount you eat?
Madam Lim: Not at all.
Ms Kamdar: Do not compare your requirements with that of others. You eat a lot but you have a high metabolic rate and need to eat more. But the fat content in your diet is very high.
I want you to put on healthy weight and that means more complex carbohydrates, fruit, vegetables and lean meat, and small amounts of fat and sugar. Instead of prawns, go for chicken.
Madam Lim: I usually have vegetables only at night.
Ms Kamdar: Eat your bread with tomato or cucumber slices rather than kaya, which is high in fat and sugar.
Madam Lim: I eat a lot of fish.
Ms Kamdar: But how you cook it matters too. Steam or bake fish rather than fry it.
Madam Lim: Should I take supplements?
Ms Kamdar: Take a multivitamin supplement because you are underweight. There are also supplements, such as Ensure, that can help you put on weight. You could try something like that, but make sure that all your food and drinks count and that you put on weight in a healthy way.
Raffles Hospital has a selection of weight management and weight detox programmes. For information or an appointment, call 6311-1111 or e-mail enquiries@rafflesmedical.com
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Sharon's food diary
Saturday
Breakfast: One cup of 3-in-1 coffee, a bowl of yong tau foo beehoon soup
Lunch: Half a packet of char siew rice
Snack: A slice of son's birthday cake
Dinner: One large serving of a home-cooked seafood dinner
Supper: A slice of birthday cake and a cup of oat milk
Today's activity: 30-minute swim
Sunday
Breakfast: Half a cup of 3-in-1 coffee, two slices of milk bread with kaya and butter
Snack: One popiah roll, three pieces of fruit, three fried fishballsLunch: A char siew bun with half a cup of 3-in-1 coffee
Snack: Three sticks of a Kit-Kat bar
Dinner: Steamed fishhead, wintermelon with lean meat soup, boiled cai xin with mushroom, steamed prawn, white rice
Supper: One piece of chicken floss bread and one cup of oat milk
Monday
Breakfast: One piece of chicken floss bread, half a cup of 3-in-1 coffee
Snack: Six lemon biscuits, one cup of 3-in-one oat cereal
Lunch: Two bowls of lean meat porridge
Snack: One char siew bun, half a cup of 3-in-1 coffee
Dinner: One bowl of rice, five fried fishballs, one fried egg, one large bowl of bittergourd and lean meat soup, half a cup of boiled green vegetables and mushroom, half an apple
Supper: Two slices of milk bread with one slice of cheese and half a cup of condensed milk
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If you'd like to take part in Mind Your Body's food diary, write to sthealth@sph.com.sg Do make sure to include your full name, age, occupation and contact number. Please also include a picture of yourself if you can.
This article first appeared in The Straits Times' Mind Your Body on 14 Nov, 2007.
