I am going to 2 kilometre race morning walk daily .
After this lot of exercise I have done .
So please you suggest my diet plan.

Question

Hi lybrate-user It is not a good idea to eat mega-meals at fast food joints or high- in- fat foods to gain weight. An effort like this will increase your body fat, putting you at risk for health problems. Rather work on improving the quality of your diet. Focus on eating healthy, growing strong and staying fit. Try eating six small healthy meals per day. Include 2 to 3 servings of fruits and vegetables in the day. Drink juice and smoothies made with milk and fresh fruit. Snack on dried fruit and nuts and high-fiber savories. If you are an exerciser, eat before and after workouts, and keep yourself hydrated. Here are some ideas:
?Use whole fat dairy products such as whole milk, regular cheese and yogurt, cottage cheese.
?Modify Cooking: Experiment by adding almonds to salads, cashews to a trail mix, or granola to yogurt. ?Use "Extras" Try mixing in Ovaltine or almonds with a glass of milk. Add dried fruit or granola to yogurt. Mix in nuts, such as cashews or almonds to salads, trail mixes or cottage cheese. ?Increase portion size gradually: Slowly try to increase the overall volume of the food at each meal, starting with one meal. For example, try adding one food item to a typical breakfast such as - add some fruit to cereal and milk. Then try increasing the amount of cereal. Once portions have increased over a few days at breakfast, add more to dinner or lunch.
?Small meals of nutrient dense foods which you enjoy ? this optimizes the smaller stomach capacity and provides structure.
?Liquid supplements taken with or between meals ? milk with complain, fruit milkshake? this is especially imp when it is necessary to overcome the lack of interest in food and eating.
?Get adequate exercise and sleep/ rest
How much weight can I target to increase?
Usually 1-2 pounds per week is a safe and healthy weight gain goal. Most people do not gain exactly the same amount of weight per week. As long as the overall trend during the course of several weeks to a month is weight gain, you are moving in the right direction. 1. Make nutrition your mission.
Eating a variety of healthy foods, making time for regular meals and snacks. Good nutrition is a key part of growth and development. It's also wise to learn good eating habits now ? they'll become second nature, which will help you stay healthy and fit without even thinking about it. Eating on a schedule can help
2. Keep on moving (unless you are weak). Another way to keep your body healthy is to incorporate exercise into your routine. You might choose to work out at a gym. A good rule of thumb for exercise: Try to get 30 minutes of moderate physical activity 3 to 5 days a week.
3. Get enough sleep and rest. Sleep is an important component of normal growth and development. If you get enough, you'll have the energy to fuel your growth. Your body is at work while it sleeps ? oxygen moves to the brain, growth hormones are released, and your bones keep on developing, even while you're resting.

Neha Bhatia · Accepted Answer

Hi lybrate-user It is not a good idea to eat mega-meals at fast food joints or high- in- fat foods to gain weight. An effort like this will increase your body fat, putting you at risk for health problems. Rather work on improving the quality of your diet. Focus on eating healthy, growing strong and staying fit. Try eating six small healthy meals per day. Include 2 to 3 servings of fruits and vegetables in the day. Drink juice and smoothies made with milk and fresh fruit. Snack on dried fruit and nuts and high-fiber savories. If you are an exerciser, eat before and after workouts, and keep yourself hydrated. Here are some ideas:
?Use whole fat dairy products such as whole milk, regular cheese and yogurt, cottage cheese.
?Modify Cooking: Experiment by adding almonds to salads, cashews to a trail mix, or granola to yogurt. ?Use "Extras" Try mixing in Ovaltine or almonds with a glass of milk. Add dried fruit or granola to yogurt. Mix in nuts, such as cashews or almonds to salads, trail mixes or cottage cheese. ?Increase portion size gradually: Slowly try to increase the overall volume of the food at each meal, starting with one meal. For example, try adding one food item to a typical breakfast such as - add some fruit to cereal and milk. Then try increasing the amount of cereal. Once portions have increased over a few days at breakfast, add more to dinner or lunch.
?Small meals of nutrient dense foods which you enjoy ? this optimizes the smaller stomach capacity and provides structure.
?Liquid supplements taken with or between meals ? milk with complain, fruit milkshake? this is especially imp when it is necessary to overcome the lack of interest in food and eating.
?Get adequate exercise and sleep/ rest
How much weight can I target to increase?
Usually 1-2 pounds per week is a safe and healthy weight gain goal. Most people do not gain exactly the same amount of weight per week. As long as the overall trend during the course of several weeks to a month is weight gain, you are moving in the right direction. 1. Make nutrition your mission.
Eating a variety of healthy foods, making time for regular meals and snacks. Good nutrition is a key part of growth and development. It's also wise to learn good eating habits now ? they'll become second nature, which will help you stay healthy and fit without even thinking about it. Eating on a schedule can help
2. Keep on moving (unless you are weak). Another way to keep your body healthy is to incorporate exercise into your routine. You might choose to work out at a gym. A good rule of thumb for exercise: Try to get 30 minutes of moderate physical activity 3 to 5 days a week.
3. Get enough sleep and rest. Sleep is an important component of normal growth and development. If you get enough, you'll have the energy to fuel your growth. Your body is at work while it sleeps ? oxygen moves to the brain, growth hormones are released, and your bones keep on developing, even while you're resting.

I am going to 2 kilometre race morning walk daily . After this lot of exercise I have done . So please you suggest my diet plan.