In contemporary society, women often bear the weight of multiple responsibilities, striving to embody the role of a Super Woman. Expected to be the first awake and the last to rest, they balance caring for parents, children, partners, and maintaining household order while contributing to family income. However, this demanding lifestyle often leads to neglecting personal health, with skipped meals and unhealthy habits amplifying risks of obesity, diabetes, and other health issues.
To promote wellness and productivity, it’s crucial for women to understand their nutritional needs. According to ICMR-NIN, daily requirements include 1700 calories, 45g of protein, 25g of fats, 800mg of calcium, and 15mg of iron. A balanced diet encompassing all food groups—grains, proteins, dairy, fruits, vegetables, and healthy fats—is essential for meeting these needs.
Starting the day with a nutritious breakfast, incorporating proteins, complex carbs, and vitamins, fuels energy for the day. Stocking kitchen shelves with healthy snacks like fruits, nuts, and yogurt provides convenient, nutritious options. Introducing “Happy Foods” rich in phenolic compounds and antioxidants, such as bananas and dark chocolate, supports mood regulation and heart health.
Including iron-rich foods like leafy greens and legumes boosts energy and productivity. Heart-friendly options like nuts and seeds offer essential fatty acids for cardiovascular health. Regular fruit consumption not only boosts immunity but also mitigates chronic disease risks. Prioritizing self-care through mindful nutrition empowers women to thrive amidst their demanding roles.
Be mindful about what you eat and how much you eat. A well balanced diet will definitely help you feel energetic all day and keep you away from chronic diseases.
The author is a Nutrition Consultant, MyThali, Arogya World.