Diet For Today’s Super Women



CDiet For Today’s Super Women

WOMEN- the backbone of every family

Women’s nutritional needs are different and specific to women, as they have to undergo a lot of physiological changes- premenstrual syndrome, menstruation, pregnancy, lactation and menopause throughout their life cycle, all of which necessitate appropriate changes in their diets.

  • The nutritional needs of working women are more important as they have to juggle between home and office.

What do the nutrients do in our body?

  • Provides energy
  • Helps in growth and maintenance of body cells and tissues
  • Regulation of body processes
  • Protection against illness (Immunity)

ENERGY GIVING FOODS : Carbohydrate foods

  • Cereals like rice, wheat, jowar, bajra, corn, oats, rice flakes.
  • Starchy foods like potatoes, sweet potato, yam.
  • Fats and oils
  • Sugar, sweets


  • Milk and milk products.
  • Pulses like dals, legumes etc.
  • Nuts like almonds, peanuts etc.
  • Flesh foods.

PROTECTIVE FOODS: Vitamins and Minerals

  • Fruits
  • Vegetables

Golden rules for a Superwoman

Eat a healthy breakfast
  • Breakfast should supply ¼ th of the caloric and protein requirement.
  • It is important to include calcium-rich food like milk or milk products, ragi at breakfast time.
  • When you eat a good amount of proteins along with carbohydrates you get a feeling of satiety. So, including an egg or pulse preparation along with milk is good enough to keep your stomach full for long.
  • If you do not have time to cook your breakfast, muesli with milk or ragi flakes with milk and fruit is good to keep you going.

Eat a balanced lunch

Your lunch should include:

  • Carbohydrates in the form of rice or chapatti or brown bread.
  • Proteins foods such as dal, usal, OR chicken, fish or egg OR a cup of curds.
  • A salad OR a cooked vegetable OR a fruit.

For a packed lunch you can carry chicken sandwich or khichdi or Frankie with sprouts and make sure u carry one seasonal fruit

Besides that……

  • Stock your table drawer with dry fruits, roasted channa, and groundnuts, puffed rice, popcorns instead of snacking on samosas, batatawadas, etc.
  • Make sure your midmorning snack includes a seasonal fruit.
  • Avoid excessive consumption of tea, coffee or soft drinks as they can lead to acidity.
  • Make sure you carry a bottle of water or fill your bottle ( at least 1 litre) in your office and you consume it during your work hours.
  • Learn to balance your calories by not overeating at one particular time. For e.g, after a good lunch do not immediately eat fruit and then a dessert. In this way, you don’t overload your body at one time.


Eat a light dinner if you eat later than 8 pm. You can afford to have a heavy dinner if you plan to eat it as soon as you come back or anything by 7 30 pm.

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