Diet 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
BODY BUILDING FOODS: Protein foods
- Milk and milk products.
- Pulses like dals, legumes etc.
- Nuts like almonds, peanuts etc.
- Flesh foods.
PROTECTIVE FOODS: Vitamins and Minerals
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
- 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.