ICMR issues dietary advice for women who don't get time to exercise regularly – India TV

ICMR issues dietary advice for busy women
Image Source: FREEPIK ICMR issues dietary advice for busy women.

Maintaining a healthy lifestyle can be challenging, especially for women who juggle multiple responsibilities on a daily basis. From managing work and household tasks to taking care of your family, finding time to exercise can seem like an impossible task for many women. However, the Indian Council of Medical Research (ICMR) has recently issued a dietary advisory especially for women who do not get time to exercise regularly. This advice aims to provide women with practical and attainable solutions to staying healthy and fit, even if they are unable to incorporate regular exercise into their busy schedules.

Let's take an in-depth look at ICMR's dietary advice and how it can benefit women who struggle with exercise.

Importance of exercise for women

Before going into details of dietary advice, it is important to understand why exercise is important for women. Regular physical activity has many benefits for both physical and mental health. It not only helps maintain a healthy weight but also reduces the risk of chronic diseases like heart disease, diabetes and some types of cancer.

Additionally, exercise improves mood and reduces stress levels, making it an essential tool in managing mental health. For women especially, regular exercise can also help manage symptoms of PMS, menopause, and postpartum depression. Overall, incorporating physical activity into a daily routine can have many positive effects on a woman's physical and mental health.

ICMR diet chart for women

  • Breakfast: Soaked and boiled whole grains – 60 grams, boiled red/black beans, cowpea,/chickpea – 30 grams, green leafy vegetables – 50 grams, dry fruits – 20 grams
  • lunch: Cereals-80 grams, Pulses-20 grams, Vegetables-150 grams, Green leafy vegetables-50 grams, Nuts/oil seeds-10 grams with cooking oil in curry (15 grams), Curd 150 ml/paneer. Fruit-50 grams
  • dinner: Cereals-60 grams, pulses-15 grams, vegetables-50 grams, oil-5 grams, curd-100 ml, fruit-50 grams
  • Evening snack: Milk-50 ml

ICMR's dietary advice for women

In view of these challenges faced by women, the Indian Council of Medical Research has issued a dietary advisory specifically targeted at them. This advice focuses on providing practical and attainable solutions for women to stay healthy and fit, even if they are unable to incorporate regular exercise into their daily routine.

The highlight of this advice is its emphasis on maintaining a balanced and nutritious diet. It recommends including a variety of foods from all food groups, including whole grains, fruits, vegetables, lean proteins and healthy fats. It also suggests limiting processed and high-calorie foods, which can contribute to weight gain and other health problems.

Apart from a balanced diet, ICMR also recommends incorporating physical activity into the daily routine in small ways. This could include taking the stairs instead of the elevator, taking a short walk during a break at work, or doing household chores that involve physical activity.

The advisory also suggests making small changes in daily habits that can have a significant impact on overall health. For example, reducing screen time and getting enough sleep are important to maintain a healthy lifestyle. It also advises against crash diets or extreme weight loss methods, which can be harmful to both physical and mental health.

Also read: Is it okay to cook in non-stick cookware? Know what ICMR has advised

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