To maintain optimal health and fitness, women should be aware of their dietary needs, including food choices and portion sizes. Here are some tips on diet and healthy eating.
As an increasing number of women contribute to their family’s financial stability by working outside the home, the demands of long office hours, coupled with household responsibilities, have led to unhealthy eating habits. Many women are skipping meals, consuming inadequate quantities of food, and neglecting their nutritional needs, which is starting to have negative consequences. Food preferences are often shaped by cultural, ethnic, and geographical factors, and economic status can also impact access to diverse and nutritious foods. It’s important to note that a woman’s health should be assessed not only based on her weight but also by considering the presence of nutritional deficiencies and the risk of disease.
To maintain proper nutrition and ensure their overall well-being, women should adopt a holistic approach that encompasses various aspects of their physical, mental, and social health. Dr. Meghana Pasi, a Nutrition Consultant, provided some essential healthy eating habits for women:
– Balance your meals: Include a variety of foods from different food groups like cereals/grains/millets, pulses/dals/legumes, eggs/meat/fish, milk/milk products, fruits-vegetables, and healthy fats/oils. This ensures that your body receives all the necessary nutrients in the right proportions.
– **Don’t skip breakfast**: Include foods like eggs, milk, oats, idli/dosa, veg sandwich, dal/veg paratha, and veg poha/upma in your breakfast. These provide a combination of proteins, complex carbs, fiber, and vitamins.
– Snack on nuts: When hungry between meals, have a handful of nuts. Nuts are rich in Omega-3 fatty acids, proteins, antioxidants, and minerals.
– Stay hydrated: Opt for hydrating beverages like nimbu pani, coconut water, buttermilk, or green tea instead of tea, coffee, or aerated drinks.
– Avoid certain foods: Stay away from red meat, refined processed and packaged foods, fried and sugary foods, and alcohol to reduce the risk of chronic diseases.
– Iron-rich foods: Include green leafy veggies, dates, black sesame, apricots, black currants, quinoa, legumes, amaranth, whole grains, and dark chocolate to boost iron levels and hemoglobin.
– Fruits and vegetables: Aim for at least two fruits and 3-4 servings of vegetables daily to meet your micronutrient and fiber needs.
– Calcium and Vitamin D: Incorporate foods rich in calcium and vitamin D like almonds, milk and dairy products, green veggies, legumes, fish, oilseeds, eggs, and supplements if necessary. These are crucial for bone health, muscle recovery, and immunity.
Sweedal Trinidade, HOD Dietary Services at PD Hinduja Hospital and MRC in Mahim, emphasized the importance of a balanced diet and shared the following recommendations:
– Cereals and pulses: Make whole grains, lentils, and pulses 55-60% of your daily food intake for energy.
– Fruits and vegetables: Consume at least 2 servings of fruits and 4 servings of vegetables daily to meet micronutrient and fiber requirements.
– Protein: Include legumes, pulses, soya, dairy, eggs, meat, fish, and poultry to fulfill daily protein needs.
– Dairy: Choose low-fat dairy products for calcium and vitamin D to maintain strong bones.
– Healthy fats: Consume Omega-3 and MUFA-rich foods like canola oil, groundnut, sunflower oil, flaxseed oil, almonds, and walnuts. Limit processed and hydrogenated fats.
– Salt: Develop a taste for low-salt foods and minimize consumption of processed and preserved foods.
Shikha Agarwal, Founder, Nutritionist, and Health and Wellness Consultant at Nurture, offered additional insights:
– Garden cress seed: These seeds can help combat iron deficiency and promote healthy blood production due to their rich iron content.
-Vitamin B12 and Vitamin D: Address deficiencies in these vitamins by consuming foods rich in them or considering supplementation.
– Probiotics: Incorporate probiotics into your diet to aid B12 absorption and support a healthy gut environment.
– Stress management: Practice stress-reduction activities like meditation, yoga, or spending time in nature to support healthy vitamin D levels, as chronic stress can negatively impact them.
These recommendations encompass various aspects of nutrition and overall well-being, providing women with a comprehensive approach to maintaining good health.
