The report also focuses on health and diet of working women and mothers, who perform many roles in a day.The report has a dedicated diet chart for working women and it also features key highlights on how women can choose healthy food options. Take a look at the diet chart details and key highlights issued for women. The suggested diet is for normally nourished sedentary women with BMI 18-5-23 with body weight 55 kg)
Breakfast (470 Kcal)
Soaked and boiled whole grains-60g
Boiled red/black beans, lobia,/chickpea-30g,
Green leafy vegetables-50g
Nuts-20g
Lunch (740 Kcal)
Cereals-80g
Pulses-20g
Vegetables-150g
Green leafy vegetables-50g
Nuts/oil seeds-10g in curries with cooking oil (15g)
Curd-150ml/paneer
Fruits-50g
Also Read:Eating this much sugar daily is safe as per ICMR
Dinner (415 Kcal)
Cereals-60g
Pulses-15g
Vegetables-50g
Oil-5g
Curd-100ml
Fruits-50g
Evening Snack (35 Kcal)
Milk 50 ml
How to choose healthy options?
It suggests choosing healthy food options over unhealthy foods made of refined grains or containing high levels of added sugar and added cooking oils. Take a look at key highlights
Plan balanced meals with sufficient vegetables
Include whole grains, whole wheat roti, millets, barely, bamboo rice and include legumes like beans and lentils in the recommended cereal pulse ratio (3:1 or 5:1). There are rich in fibre and nutrients. They provide sustained energy and help you feel full, reducing the need for extra calories.
Practice portion control
Be mindful of portion sizes and prevent overeating.
Also Read: Why ICMR has advised against cooking in non-stock pans
Snack smart
When snacking, reach for nutrient-dense options like a handful of nuts, plain yogurt, or cut vegetables with some spice added.
Take more helpings of vegetables
In addition to salads, incorporate a variety of colorful vegetables into your meals. They are low in calories but high in vitamins, minerals, and fibre. Roasting, steaming, or stir-frying vegetables can enhance their flavor without adding much cooking oil.
Opt for lean meat
When it comes to meat, opt for skinless poultry, lean cuts of meat and fish. These meat sources are lower in calories and saturated fats compared to fatty cuts of meat.
Use healthy cooking methods
Opt for cooking methods like grilling, baking, steaming, or sautéing with minimal oil instead of frying. This reduces the energy density of your meals.
Limit sugary beverages
Cut down on sugary drinks like soda, fruit juices, and energy drinks. Choose water, herbal tea, or unsweetened beverages instead.
Read food labels
Check food labels for information on calories, saturated fats, added sugars, and sodium. Opt for products with lower amounts of these components.
