The Indian Council of Medical Research (ICMR) recently unveiled its Dietary Guidelines for Indians, addressing prevalent unhealthy dietary practices and their impact on health. Among the guidelines, special attention is given to the dietary needs of working women and mothers, who often juggle multiple responsibilities throughout the day.
Incorporated within the guidelines is a dedicated diet chart tailored for working women, offering insights into healthy food options and meal planning strategies. The recommended diet is designed for sedentary women with a BMI of 18.5-23 and a body weight of 55 kg.
The diet chart outlines three main meals along with an evening snack, each carefully curated to provide balanced nutrition while aligning with sedentary lifestyles. Here’s a breakdown of the suggested meal plan:
- Breakfast: Comprising whole grains, legumes, green leafy vegetables, and nuts, the breakfast meal offers a total of 470 Kcal, providing sustained energy for the day ahead.
- Lunch: With a focus on cereals, pulses, vegetables, nuts, and curd or paneer, the lunch meal provides a substantial 740 Kcal, ensuring a well-rounded nutritional intake.
- Dinner: The dinner meal consists of cereals, pulses, vegetables, curd, and fruits, offering a lighter yet nutritious option with a total of 415 Kcal.
- Evening Snack: A light snack of milk provides a modest 35 Kcal, serving as a healthy option to curb hunger between meals.
In addition to the specific meal plan, the ICMR guidelines emphasize the importance of making healthy food choices over processed and refined options. Key highlights include:
- Opting for whole grains such as whole wheat roti, millets, and legumes like beans and lentils to ensure a rich source of fiber and nutrients, aiding in sustained energy levels and satiety.
- Practicing portion control to prevent overeating and maintain a balanced caloric intake.
By following these dietary recommendations, sedentary women can prioritize their health and well-being, making informed choices that support overall vitality and longevity.
