A healthy model is a model of health

Originally Published: October 30, 1998 - Last Updated / Reviewed On: July 27, 2012
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Dear Alice,

I am a student in California, and have recently been invited to attend a model search event next month. To prepare for this event, I would like to lose about fifteen or twenty pounds. What type of diet plan would you suggest for models? For your information, I am 5'7", weigh 147 pounds, Asian American, medium frame, twenty years old, and physically active (I do step aerobics three times a week).

Another question: How do models manage to stay slim? Being tall is one thing, but keeping the weight down while being tall is rather difficult. What do models eat? I usually eat between 1500 - 1800 calories a day, and I eat meat (chicken, fish, turkey, seafood only) about three times a week.

I really appreciate any advice you suggest. I am also working with a nutritionist here at my campus, but I only meet with her twice a month, and I'd like some suggestions from other nutritionists and health educators.

Sincerely,

N

Dear N,

Rather than prescribing you a "model's diet," as there are probably as many of them as there are models (both healthy and unhealthy), a better suggestion would be to follow the guidelines for a model diet — that is, start by resisting the urge to compare yourself to other models. Focusing on what's healthy for you is the healthiest runway to strut on.

You have already taken a step in the right direction by taking good care of yourself and your health:

Exercising regularly is fantastic for health and wellness. For a well-rounded exercise plan, be sure to include both cardio and weight training workouts. Current recommendations for a healthy dose of exercise for adults include 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week, plus muscle-strengthening activities on 2 or more days per week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms).

Meeting with a nutritionist or dietician can help you figure out a specific eating plan tailored for your energy and nutritional needs. According to the USDA’s 2011 MyPlate Plan, a healthy diet for a typical woman aged 19-30 includes 6 ounces of grains (with 3 ounces coming from whole grains), 2.5 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 5 1/2 ounces of protein (lean meats and beans) and up to 6 teaspoons from the oil group. Recommendations for a typical man aged 19-30 includes 8 ounces of grains, with at least 4 ounces coming from whole grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of dairy products, 6 1/2 ounces of protein (lean meats and beans) and up to 7 teaspoons of foods from the oil group. With a balanced diet, men and women can eat still eat sweets and treats in moderation and maintain a healthy diet.

Getting your beauty sleep is important — both on and off the runway! While six solid hours can be enough for some people, others, especially people in their late teens and early 20s, need as many as nine or ten to be completely rested and alert. For sleep tips, you can check out the A!Sleep Site.  

Only your dietician can tell you how often you should meet with her/him in a given period of time. In addition, you might also meet with a health care provider at your university's health service for a physical or check-ups to make sure that your body stays healthy while you continue with your eating, exercise, and would-be modeling plans. Columbia students can make an appointment to discuss their nutritional concerns online through Open Communicator, or by calling x4-2284.

Good luck with your modeling debut. Following the above tips can help you make a lasting impression along your path to becoming a model of good health!

Alice