Name: Christopher Ying Age: 17 Breakfast: Sausages, toast with butter; water, orange juice Lunch: Two pots of yoghurt, chocolate muffins or a raisin bun Snack: Crackers with cream cheese Dinner: Rice, soup, vegetables, steamed chicken or beef and steamed fish Eating out with family: Chinese-style lunch, American steakhouse or Japanese for dinner Favourite foods: All kinds of tofu Hates: Peas - 'I hate the sensation of them bursting in my mouth!' Lifestyle: Does jazz or hip hop dance for about four to six hours a week. Performs regularly in musical theatre and school productions Wynnie says: Christopher's love of tofu is very encouraging. Tofu has been a staple food in Asia for over 2,000 years. But many people today dislike both its texture and blandness. Tofu is a highly nutritious food. It is rich in high-quality proteins and B vitamins, and low in fat, saturated fat and cholesterol. If tofu has been set with a coagulant containing calcium, it can be a rich source of that nutrient. Not many people know this, but tofu is also a good source of iron: a serving of 110g will provide about a third of your daily requirement for this mineral. Scientific studies have shown that foods containing soy can help to reduce our risk of heart disease. They lower bad cholesterol whilst maintaining the level of 'good' cholesterol in the blood. Christopher has a great attitude towards maintaining a healthy lifestyle. He always tries to balance the calories he takes in with the calories he burns. Christopher should eat more protein-rich foods for lunch and include at least another serving of fruit in his daily diet. Replacing his muffin or raisin bun with a cheese or tuna salad sandwich would increase his protein intake. Adding some chopped mango or a handful of grapes into his yoghurt is a great way to up his fruit intake. 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 email@example.com Tropical tofu smoothie recipe (serves 2) Whizz 110g soft tofu, 125g low fat yoghurt, 75g chopped strawberries, 100g chopped pineapple and 100ml apple juice in a blender. Divide fruit smoothie into two tall glasses, top with ice cubes and sprinkle with a handful of toasted, chopped almond flakes before serving. Enjoy! Christopher's nutrition tip: 'Don't try to skip lunch or dinner if you want to lose weight. The best thing to do is to eat as usual, but burn off those calories with exercise - it will make you feel good.'