wanna be health

hello doctor james!
i am 19 years old, but i am not looking as like a 19 yrs grown up man, i am just looking like a 15-16 yrs old child
so, i wanna to ask u what should i do or waht should i take in my diet to looking mature or by which i will be a more healthy.

[Renee Radenberg]

Males continue to grow / change to about 22 years old so you are still ‘growing’.
Suggest you eat 3 meals a day, with snacks between meals. A Heart Healthy diet which will give you the nutrients, vitamins and minerals your body needs, and help with possibly preventing future disease states. Heart Healthy diet which is a moderate fat diet and a moderate fat diet means = using polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Try nutrient dense drinks 1-2 a day, either purchase them, such as Ensure or Boost, or make your own milkshakes - milk, ice cream, and frozen fruit blended together or yogurt smoothies - yogurt, milk, and frozen fruit blended together for additional calories, protein and nutrients to help increase your weight.