Since a large number of women are now going to work to contribute to the financial stability of the family; Working long hours in office, taking care of family, skipping meals, eating inadequate quantity and nutrition and neglecting one’s own health is ultimately taking a toll. Food habits are highly influenced by culture, ethnicity and geographical location, while economic status also affects access to different foods, but a woman’s health is not only defined by the number on the weight scale, but also by nutritional deficiencies. And is also defined by the absence of disease.
It’s no secret that nutrition plays a vital role in women’s overall well-being, providing them with the foundation for healthy and fulfilling lives, so to ensure adequate nutrition, women must take an informed and holistic approach that addresses the various aspects of their physical health. Covers aspects. , mental and social well-being. In an interview with HT Lifestyle, Dr Meghna Pasi, nutrition consultant, Mythali Program at Arogyaworld, said that to meet her nutrient requirements to stay fit and healthy, a woman needs to know what to eat (nutrition) and how much to eat (portions). He recommended these healthy eating habits –
• Balance your diet with a varied diet: Include foods from these food groups – cereals/cereals/millets, pulses/pulses/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 quantity.
• Don’t skip breakfast: Eggs, milk and oats, idli/dosa, vegetarian sandwich, dal/sabzi paratha, vegetarian poha/upma provide a combination of protein, complex carbs, fiber and vitamins.
• Take a handful of nuts When hungry in the middle of the morning or at breakfast time. Nuts are rich in omega-3 fatty acids, proteins, flavonoids, antioxidants and minerals.
• Hydrate By replacing tea, coffee or aerated drinks with lemon water, coconut water, buttermilk or green tea.
• Avoid red meat, refined processed and packaged foods, fried and sugary foods and alcohol To stay away from chronic diseases.
• Include iron-rich foods Like green leafy vegetables, dates, black sesame seeds, apricots, black raisins, quinoa, beans, amaranth, whole grains and dark chocolate to improve our iron stores and hemoglobin levels.
• Eat at least two fruits and 3-4 servings of vegetables every day.
• Include foods rich in calcium and vitamin D Such as almonds, milk and milk products, green vegetables, beans, fish, oily seeds, eggs and supplements (if necessary). Calcium and Vitamin D help improve bone health, muscle recovery and boost immunity.
Swedal Trinidad, HOD of Dietary Services at PD Hinduja Hospital and MRC in Mahim, brought forward her expertise and said, “A healthy tree bears health fruits, similarly a healthy woman too, not only in terms of productivity in terms of progeny but also in terms of work. Even in terms of performance and service. To the community at large by being well nourished, in complete harmony with mind, body, spirit. NFHS 4 2015-16 data shows that 25% of women of reproductive age in India are undernourished; Whose BMI is less than 18.5 kg/m2. “Undernourished mothers not only give birth to undernourished infants, but also increase health risks for mother and child, leading to lower survival rates.”
Talking about adequate nutrition and whether healthy eating is only in terms of adequate calories, he explained that healthy eating implies including all the food groups, grains, pulses, fruits, vegetables, dairy, fats and oils in the right amounts. as well as consciously eliminating processed foods. empty calories. she suggested –
• Cereals and pulses: Include 55-60% of your daily intake of whole grains, such as brown rice, whole wheat, jowar, bajra, nachni, oats dal and pulses as these are major sources of energy for daily activities.
• Fruits and Vegetables: Include 2 servings of fruits and at least 4 servings of vegetables to meet daily needs of micronutrients and fiber, which will prevent inflammation but boost energy levels.
• Protein: Legumes, pulses, soya, soya products, dairy in case of vegetarian diet, and eggs, meat, fish, poultry in case of non-vegetarian diet to meet the daily requirements as well as wear and tear of the body.
• dairy: Milk and milk products are rich sources of calcium, vitamin D3, thus helping in maintaining strong teeth and bones in the long run preventing osteoporosis. Choose low-fat dairy foods over regular full-fat dairy foods.
• Fat: Not all fats are bad. Omega 3 and MUFA should be consumed; Natural sources for these are canola oil, peanuts, sunflower oil, linseed oil, dry fruits (almonds, walnuts as prescribed). Eat foods rich in alpha-linolenic (ALA) acid, such as legumes. Minimize your intake of ready-to-eat fast foods, bakery foods, and processed foods high in hydrogenated fats. The use of reheated fats and oils should be avoided. Use fats and oils sparingly and eat a variety of foods to get a good ratio of all fatty acids for optimal health benefits.
• Salt: Develop interest in low salt foods/diets. Limit the intake of preserved and processed foods like papads, pickles, sauces, ketch up, salty biscuits, chips, cheese and salted fish.
Shikha Agarwal, Founder, Nutritionist and Health & Wellness Consultant, Nutrition shares, “First and foremost, vetiver root is renowned for its remarkable benefits in promoting overall health, including supporting gut health. Its natural properties can help maintain a healthy digestive system and improve overall health. Strength training is especially beneficial for women, as it not only helps in strengthening muscles but also plays an important role in maintaining bone density. Engaging in regular strength training exercises can strengthen bones and reduce the risk of osteoporosis. Hormonal imbalance is also a factor that can affect plastic use, emphasizing the importance of reducing plastic use. Plastic products often contain chemicals that can disrupt hormone function. By reducing exposure to plastic, women can help maintain a healthy hormonal balance.
Highlighting that anemia is a common concern among women and garden cress seeds have a potential treatment due to their rich iron content, she advised, “Inclusion of garden cress seeds in the diet can help in improving the iron levels. May help combat deficiency and promote healthy blood production. Vitamin B12 and vitamin D deficiencies are also common in women. To overcome these deficiencies, it is important to ensure adequate intake of foods rich in these vitamins or consider supplementation. Additionally, adding probiotics to the diet may aid B12 absorption, as they support a healthy gut environment. Additionally, proper stress management is important for optimal vitamin D absorption. Chronic stress can have a negative impact on vitamin D levels in the body. Engaging in stress-reducing activities like meditation, yoga or spending time in nature can help maintain healthy vitamin D levels.
The health expert concluded, “Women can improve their overall health by incorporating specific practices into their lifestyle. Emphasizing the use of vetiver root for gut health, adopting strength training for muscle and bone health, reducing plastic use to maintain hormonal balance, incorporating iron-rich garden cress seeds into the diet or supplements. Addressing vitamin deficiencies through dietary supplements, considering probiotics for B12 absorption, and practicing stress management for proper vitamin D absorption are valuable steps in promoting healthier and more vibrant lives for women.
