I am an 18 year old female. I currently weigh 54 kg while I'm 176 cm (5'9") tall. I'm constantly tired and lethargic. I want to attain a healthy weight but I don't want to do it by overeating unhealthy/fatty foods. Also one of my goals is to look healthier. I look pale, tired and bony. I would like to gain some curves as well if that's possible. What diet should I follow? I am a picky eater. I am a student and go for a run once every week. I would like a diet that helps me attain a healthy weight while simultaneously being energy rich and keeps my brain well oiled.

Dt. Manju SharmaDietitian/Nutritionist4yrs exp

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Start eating small frequent energy dense meals instead of 3 large meal like stuffed paranthas with curd\ whole eggs\spoon full of desi ghee in dal or with roti, paneer, nuts, sprouts, pulses, chicken etc have shakes of fruits with added nuts drink atleast 8-10 glasses of water. Eat all seasonal fruits and vegetables. Manage stress do some moderate intensity exercises for 30 minutes daily. Have positive body image appreciate your self Take sound sleep of 7-9 hour keep your self motivated as it not going to happen overnight consult me privately for customized diet plan as per your needs.  

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