10 tips to ensure adequate nutrition for urban women

When it comes to nutrient requirements, it varies with age, gender, physical condition and physical activity. “Therefore, women’s requirements differ from those of men, children and the elderly. Also, within them, their nutrient requirements also differ; for example, a pregnant woman’s needs are higher than those of a non-pregnant woman.” There are requirements, and more than a woman working at home. Less requirements than a man working 8 hours a day in a factory or some field. One must first know what kind of lifestyle you lead And then plan your diet,” shares Dr. Meghna Passi, Nutrition Consultant, Mythali Program, Arogyaworld.

How to ensure adequate nutrition for urban women?

Dr Meghna Pasi gives the following tips for urban women to ensure proper nutrition:

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1) Try to make each meal a balanced meal: Make sure each meal includes all five food groups: Cereals/cereals/millets, pulses/pulses/legumes, egg/meat/fish, milk/milk products, fruits-vegetables, and healthy fats so that you get the protein you need . , carbs, vitamins, minerals and fiber for the day.

2) Add Complex Carbs Such as millets (bajra, jowar, ragi, maize), whole grains, root vegetables and legumes in place of white rice and white flour. They are rich in B-complex vitamins, minerals, antioxidants and fiber which help in keeping our heart healthy, controlling blood pressure, preventing cancer, reducing the risk of diabetes and boosting immunity.

3) Be a pro when it comes to your daily protein requirements: We Indians eat carb-heavy meals and often neglect our proteins. Like men, women also require 0.8 grams of protein per kilogram of their body weight. An expert consensus supported by the International Osteoporosis Foundation (IOF) suggests that high-protein diets help increase bone mineral mass and reduce the incidence of osteoporotic fractures. Vegetarians should include soybeans and quinoa along with dairy products like lentils/pulses and yogurt/paneer. Non-vegetarians have more options like fish, meat, chicken and eggs. Get at least three servings of any of these protein sources daily. Also include foods rich in calcium and vitamin D like almonds, green leafy vegetables, figs, fatty fish, milk products, eggs, nuts and seeds for bone health.

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4) Don’t skip your breakfast: Any combination of foods that provide a good amount of complex carbs along with protein and fiber can be said to be a healthy breakfast that will help keep you satiated till lunch. Eggs with milk and oats, idli/dosa with sambar, veg sandwich, dal/paneer paratha and veg poha/upma are great options.

5) Don’t forget your heart-friendly fats: When you feel hungry, have a handful of nuts like almonds, walnuts, flax seeds and sunflower seeds in between your meals. Nuts and seeds are rich in omega-3 fatty acids, flavonoids, antioxidants and minerals that will help keep your heart healthy.

6) Eat more ‘happy foods’: Bananas, berries, beans, fish, seeds, dark chocolate and coconut contain phenolic compounds, antioxidants and amino acids that help reduce depression and regulate mood. And we women definitely need these to maintain a balance between home and work.

7) Love Antioxidants: Fruits and vegetables are a powerhouse of vitamins (C, K, E), carotene, folate, potassium, zinc, magnesium, antioxidants and phytonutrients that help build our immunity and reduce the risk of diabetes, cancer and heart disease. Have at least two servings of fruits and 3-4 servings of vegetables every day.

8) Keep healthy snacks with you: Since women often spend more time in the kitchen than men, they also tend to snack more than them. Keep ready-to-eat foods like roasted gram, peanuts, fruits, coconut, nuts, chikki, makhana and curd in your kitchen. They are rich in nutrients and do not require cooking. Also, these healthy alternatives will keep you away from cookies, chips and snacks which are high in sugar, salt and fat.

9) Stay Hydrated: Dehydration can cause drowsiness, fatigue, loss of focus and mood changes. Drink at least 2 liters of water every day: one bottle before lunch and one bottle after lunch till dinner. Also include lassi, buttermilk, green tea, lemon juice and coconut water.

10) End our day with a cup of Turmeric Latte: Our ancient turmeric milk will not only help you get sound sleep but will also boost your immunity