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Wynnie Chan

Name: Fanny Wu

Age: 18

Breakfast: Instant oatmeal with high-calcium milk

Snack: Cookies or fish balls; water

Lunch: Rice or wheat noodles in soup with fish or pork balls; or rice with fish and stir-fried vegetables; tea or Ovaltine

Snack: Apple

Dinner: Chinese meal: half a bowl of rice, steamed fish, stir-fried Chinese vegetables, steamed  minced pork with egg

Eating out:  Pork with spaghetti or pork and sweetcorn rice at fast food restaurants; or  soup noodles at Hong Kong-style tea cafes

Favourite foods: Bananas

Hates: Crisps

Lifestyle: Walks to and from school every day; prefers walking up the stairs to taking the lift

Wynnie says: Fanny has a great attitude towards exercise.

She grabs every opportunity she gets to exercise throughout  the day, walking to and from school and taking the stairs wherever possible, instead of  an escalator or  a lift.

Climbing stairs  works your bones and muscles against gravity, so your feet and legs are supporting  your weight.

Jogging, walking, stair climbing, dancing, and soccer are  other examples of weight-bearing physical activities.

Doing regular weight-bearing exercises  makes your bones and muscles stronger.

Of course, exercise alone isn't enough to build strong and dense bones.

It is also important to eat foods rich in calcium and vitamin D.

Fanny drinks a carton of calcium-fortified milk with her oatmeal in the morning and includes at least  one serving of green, leafy vegetables at dinner time.

However, this still isn't enough to meet the daily recommended amount for growing girls.

Fanny could try including a pot of low-fat yoghurt and/or a  fruit smoothie made with skimmed milk  as part of her morning or afternoon snack, and eat a portion of tofu at dinner time.

Not all types of tofu are good sources of calcium; check  the ingredients list  and choose one with calcium sulphate (this is the setting agent).

Fanny loves fruit, and eats a lot of bananas and  apples.

While these are great choices, she could expand her horizons and experiment with different types of fruits.

There are so many varieties available which contain, for example, more vitamin C  than either bananas or apples.

She could by trying kiwi fruit, papayas, mangos, lychees  and strawberries.

Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail nutrition@scmp.com

Kiwi knowhow

Kiwi fruits can be eaten in a similar way to a boiled egg: just chop  off the top and scoop out the flesh with a spoon.

Did you know:  one kiwi fruit contains 57mg vitamin C, which provides 95% of your recommended daily requirement.



Nutrition 4 you