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Divya Sanglikar, profile picture
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Healthy diet for working women

The document outlines the importance of a balanced diet for working women, emphasizing nutrient requirements and weight control for a healthy lifestyle. It provides guidelines on carbohydrate sources, stress management, and dietary considerations during specific conditions like PMS. Additionally, it highlights the significance of planning meals and being mindful of portion sizes to prevent increased calorie intake.

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Related topics:
Healthy Diet• Balanced Diet•
Healthy Diet For Working Women
Need of Balanced Diet • Appropriate amount of nutrients for essential body activity. • Prevent various diseases and conditions • Weight control – key to healthy life • Induce sound sleep • Lead healthy life
Nutrient requirements 6 Iron n Calcium 5 Complex Dals, Pulses, CHO Milk 4 Simple Nuts n oil seeds sugar n 3 Processed Egg food Meat 2 1 0 Carbohydrates Proteins Fats Micronutrients Series 1 Series 2 Series 3
Knowing Your Carbs • Include more of complex carbs such as whole grains, brown rice, oats, Muesli etc. • Minimized intake of table sugar •Be aware about sugar coming from processed food.
3 Steps to healthy Diet • Plan your diet before hand Plan • Be prepared about events and plan accordingly. • Execute your plan and evaluate. Group • Know your energy levels A through out the day. Execute Prepare • Identify crutial times.
Know About ‘My Plate’ USDA My Plate Food Pyramid
Manage your stress levels Include two of these fruits in everyday’s diet to fight out stress!
Diet for Special days: PMS • Can experience low energy levels • Vitamin d and calcium helps in PMS • Essential fatty acid is said to be helpful • weight gain associated with PMS • Evening Primrose oil helps during this period
Include enough Fiber •Daily requirement : 25 gms •Exclude processed food •Include whole foods • Avoid canned juices • Check your veg servings per meal
Know about Portion Distortion Increased serving size has also increased calorie Burdon for consumers.