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What should be the eating habits for a weak person?

Q: My 15 years old son is suffering from reflux problem from 2-3 years. He is recommended to take Zinetac on empty stomach. He gets tired very fast and also prone to catch cold, cough immediately on drinking some cold drink or anything cold. His physique is not improving and looks weak compared to his age group friends. He has also had his appendicitis removed. Kindly guide what food habits should be given to him.

A:Here are a few things that you need to keep in mind for his meals: First of all, get him to eat small, frequent meals instead of three big meals a day. Small amounts of food each time would exert less workload on the stomach and therefore requires less acid secretion for digestion. Make sure to include foods that are high in complex carbohydrates in each meal. These foods, such as rice, breads, chappatis and pasta, are able to tie up excess stomach acid and are often easy on the stomach. · Avoid high-fat meals such as those from the fast food chains. High fat foods will remain in the stomach longer, thus causing the need for more stomach acid in order to digest them. · But remember, don't let him overeat! Eating too much of any foods will stimulate the stomach to secret more acids for digestion. · Make him maintain upright position during and at least 45 minutes after eating. · Try elevating the head of bed six to eight inches when lying down. Don't think that beverages just quickly flow through the stomach without affecting acid production. Surprisingly, a lot of beverages stimulate acid secretion such as aerated beverages. It could double his stomach acid within an hour. Normal requirements of food intake for a boy his age would be: · Calories - 2500 kcal per day · Protein - males 1.0 g/kg./d (30% of caloric intake). Moody teens meet or exceed this level, including vegetarians. · Fats - 30% of daily calories. Most adolescents get enough fats through fast foods and fried foods. Teenagers should be taught to read labels and learn about fat content of foods. · Calcium - The majority of bone mass deposition occurs during adolescence. Daily requirement 1500 mg./day. Good sources include calcium enriched orange juice, green leafy vegetables, sardines, soy-milk, and tofu. Antacid tablets contain 300 mg of calcium are good dietary supplements. · Iron - requirements are high during adolescence because of growth. Good sources include meats, green vegetable, cereals fortified with iron, fish, poultry, eggs, and nuts. · Zinc - 12-15 mgs./day. Found in meats, eggs, seafood and dairy products · Fiber - 20-25 grams/day. Found in fruits, vegetables, grains, beans and cereals. · Vitamins - most commonly adolescents are deficient A, B6 ,E, D, C, and folic acid. Usually adolescents who are eating normal daily requirements of nutrients, their diets were not deficient in vitamins. If not getting daily requirements, should get vitamin supplements. Adolescents tend to eat differently than they did as children. With after-school activities and active social lives, teens are not always able to sit down for three meals a day. Busy schedules may lead to meal skipping, snacking throughout the day, and more eating away from home. Many teens skip breakfast, for example, but this meal is particularly important for getting enough energy to make it through the day, and it may even lead to better academic performance. When teens skip meals, they are more likely to grab fast food from a restaurant, or store. These foods are high in fat and sugar and tend to provide little nutritional value. In addition, eating too many fast foods can lead to weight gain and must be restricted. Snacks should be low in both fat and added sugar. Exercise is an important part of keeping your boy healthy. The best way to promote healthy lifestyles is for the whole family to become involved. Ideally he should be involved in light to moderate activities at least four to six times a week for approximately 30 minutes each time. He should also be involved in more strenuous exercise that causes an increase in heart rate and an increase in their breathing at least three times a week for approximately 20 minutes at a time. Even low-to-moderate intensity activities for as little as 30 minutes a day can be beneficial. These activities may include the following: · Pleasure walking · Climbing stairs · Moderate to heavy housework · Dancing · Home exercise However, more vigorous aerobic activities, done three or four times a week for 30 to 60 minutes, are best for improving the fitness of the heart and lungs. Regular, aerobic physical activity increases an adolescents capacity for exercise and plays a role in prevention of heart diseases. Aerobic activities are continuous activities that cause the heart rate to increase and cause the breathing rate to increase. Aerobic exercise may also help to lower blood pressure later in life. These activities may include the following: · Brisk walking · Running · Swimming · Cycling · Skipping · Playing on the playground · Dancing · Hiking · Football · Games

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