Need a bit of help

[Reha]

@CM

To summarize. I have lived in Darfur for the past two years and my health/fitness has deteriorated considerably. Had Malaria and Typhoid. My weight gain and loss is huge in a week because of the lack of food here and decent food when we go home for leave. I can put on anywhere between 5 to 7 kilos when i get home in a week and lose between 2 and 10 kilos in a week when I am back in Darfur. Just because of stress, health related issues and lack of food here.

Now I will be in Afghanistan which is a gora mission to be really honest. Meaning I will have a gym and the ability to run/jog around the town. In my duty station we have no gym and we are not allowed to walk around the town period. Our curfew is 9 pm and I get out of work at 7. So literally go from work home, have dinner, watch tv sleep. Try doing that for 2 years and not have your health worsen.

So in Afghanistan it should be better. The ability to access a gym. Walk around. Not that many confined spaces. Less stressful environment in general and the ability to have a decent meal.

Now the questions that arise are which is the best way to maintain a healthy diet?

1. Heavy breakfast, small snack, medium sized lunch, small snackand then small dinner?
2. Heavy breakfast, medium lunch, skip dinner?
3. 3 meals a day all heavy.
4. No heavy meals but snack through out the day on various healthy items, salads, fruits etc.

Any other general tips would be appreciated. Like don’t eat after 7 pm.

Exercise and stuff I can handle. But the diet part is pretty hard to get down right.

The one meal that can be heavy is breakfast…although I dont recommend it. The reason is because you have the entire day to burn it off doing various activities.

Your routine should be:

Decent breakfast…enough energy to get you started for your day.
Suggestion: Yogurt, fruit and a slice of whole wheat toast.

Light lunch…again enough energy to help you get through the remainder of your day.
Suggestion: Salad and sandwich is sufficient.

Dinner…keep it light and make sure to eat at least 2 hours before going to bed. No late night dinners…they kill a diet.
Suggestion: Light…fish and a small portion of veggies.

Snacks:

Dates, almonds, dried fruit, string cheese, nuts, etc.

Skipping dinner is a good practice ONLY if you are someone who eats heavy dinners. Again, not recommended because your metabolism needs to keep moving. Starving or simply not eating slows it down and makes us sluggish/tired/weak.