look news india
Women are more prone to obesity and malnutrition-related diseases as they age, compared to men. This is because of hormones, pregnancy, and menopause in women. Although its side effects can be controlled with regular exercise and a healthy diet, women are usually unable to exercise due to their busy schedule.
In such a situation, recently the Indian Council of Medical Research (ICMR) has created a diet chart for women who do not exercise. This diet chart helps them by ensuring balanced nutrition and avoiding unhealthy diet options. It also tells how a woman can choose healthy food options for herself.
ICMR said this should be the diet plan
Eating fruits and vegetables
Fruits and vegetables should be eaten five times a day.
Whole grains
Whole grains are rich in fiber, complex carbohydrates and other nutrients. In such a situation, whole grains like barley, brown rice, jowar, millet and oats should be included in the diet.
Pulses and Lentils
Pulses and legumes are a good source of protein, fiber and other nutrients. Therefore, pulses should be included in the diet at least three times a week.
Milk and dairy products
Milk and dairy products are good sources of calcium and vitamin D, which are essential for strong bones. In such a situation, it is important to consume low-fat milk, curd and buttermilk regularly.
fats and oils
Healthy fats are essential for the body, but they should be consumed in limited quantities. In such a situation, unsaturated fats like peanut oil, mustard oil, canola oil and olive oil should be used for cooking.
ICMR diet chart
- Breakfast (470 kcal) – Soaked and boiled whole grains – 60 grams Boiled red/black beans, black eyed peas/chickpeas – 30 grams Green leafy vegetables – 50 grams Nuts – 20 grams
- Lunch (740 kcal)- Cereals – 80 gm, Pulses – 20 gm, Vegetables – 150 gm, Green leafy vegetables – 50 gm, Nuts – 10 gm, Yoghurt – 150 ml / Cottage cheese, Fruits – 50 gm.
- Dinner (415 Kcal)- Cereals- 60 grams, pulses- 15 grams, vegetables- 50 grams, oil- 5 grams, curd- 100 ml, fruit- 50 grams.
- Evening snack (35 Kcal)- Milk- 50 ml.
It is also important to keep these things in mind
To improve health, drink plenty of water throughout the day, limit salt and sugar intake, avoid fried, canned and packaged foods, limit alcohol consumption or stop it altogether.