In today’s world, many women are working to support their families financially. However, their busy lives, long work hours, and family responsibilities often lead them to skip meals and not eat enough nutritious food.
Food choices can be influenced by culture, where you live, and further economic status also influences the accessibility of different foods. But being healthy is about your weight and not having nutritional problems and illnesses.
We all know that what we eat is important for our health. To make sure women get enough nutrition, they should follow a smart and complete approach that looks at their physical, mental, and social well-being.
Dr. Meghana Pasi, a nutrition expert, explained that for a woman to stay fit and healthy, she needs to know what to eat (poshan) and how much to eat (portion).
Here are some healthy eating habits she recommended:
• Balance your Meals with a diverse diet: Include foods from food groups such as- cereals/grains/millets, pulses/dals/legumes, egg/meat/fish, milk /milk products, fruits-vegetables and healthy fats/oils.
This will ensure that your body gets all the essential nutrients like proteins, carbs, vitamins, minerals and fiber in the required amounts.
• Do not skip breakfast: Eggs, milk and oats, idli/dosa, veg sandwich, dal/veg paratha, veg poha/upma provide a combination of proteins, complex carbs, fibre and vitamins.
• Grab a handful of nuts when hungry at mid-morning or during snack time.
Nuts are rich in Omega-3 fatty acids, proteins, flavonoids, antioxidants and minerals.
• Hydrate by having nimbu pani, coconut water, buttermilk or green tea in place of tea, coffee or aerated drinks.
• Avoid red meat, refined processed and packed foods, fried and sweet foods and alcohol to keep away from chronic diseases.
• Include iron rich foods like green leafy veggies, dates, black sesame, apricots, black currants, quinoa, legumes, amaranth, whole grains and dark chocolate to improve our iron stores and Hemoglobin levels.
• Eat atleast two fruits and 3-4 servings of vegetables everyday.
• Include foods rich in calcium and Vit D like almonds, milk and milk products, green veggies, legumes, fish, oil seeds, eggs and supplements (if required). Calcium and Vit D help in improving bone health, muscle recovery and increase immunity.
Statistics from NFHS 4 in 2015-16 revealed that 25% of women of reproductive age in India suffer from undernutrition, often having a BMI less than 18.5kg/m2.
This undernutrition not only affects mothers but also puts both mothers and their babies at higher health risks, lowering their chances of survival.
Talking about adequate nutrition and whether it’s only about consuming enough calories, Sweedal Trinidade, HOD Dietary Services at PD Hinduja Hospital and MRC in Mahim clarified that healthy eating goes beyond calorie intake.
It involves including all food groups like cereals, pulses, fruits, vegetables, dairy, fats, and oils in the right proportions while consciously avoiding processed foods and foods with empty calories.
Shikha Agarwal, the Founder, Nutritionist, and Health and Wellness Consultant at Nurture, shared some important insights. She highlighted the benefits of Vetiver root, which is known for promoting overall health, especially gut health.
It helps maintain a healthy digestive system and well-being. Strength training is especially good for women as it not only builds muscle strength but also maintains bone density, reducing the risk of osteoporosis.
Agarwal pointed out that hormonal imbalances can be influenced by exposure to plastics, which often contain chemicals that disrupt hormone function. To maintain a healthier hormonal balance, it’s essential to reduce plastic usage.
Anemia is a common concern among women, and garden cress seeds can be a remedy due to their rich iron content. Including these seeds in the diet can help combat iron deficiency and support healthy blood production.
Women should also address common deficiencies like Vitamin B12 and Vitamin D by consuming foods rich in these vitamins or considering supplements. Probiotics in the diet can aid in B12 absorption and support a healthy gut.
Proper stress management is crucial for optimal vitamin D absorption. Chronic stress can negatively affect vitamin D levels. Engaging in stress-reducing activities like meditation, yoga, or spending time in nature can help maintain healthy vitamin D levels.
Women can improve their overall health by incorporating specific practices into their lifestyles. These steps contribute to a healthier and more vibrant life for women.
