Maintaining a healthy lifestyle can be challenging, especially for women who juggle multiple responsibilities daily. From managing work and household tasks to taking care of their families, finding time for exercise may seem like an impossible task for many women. However, the Indian Council of Medical Research (ICMR) has recently released a dietary advisory specifically for women who do not get time to exercise regularly. This advisory aims to provide practical and achievable solutions for women to stay healthy and fit, even if they are unable to incorporate regular exercise into their busy schedules.
Let’s take a deeper look at the ICMR’s dietary advisory and how it can benefit women who struggle with exercise.
The Importance of Exercise for Women
Before delving into the details of the dietary advisory, it is crucial to understand why exercise is essential for women. Regular physical activity has numerous benefits for both physical and mental health. It not only helps in maintaining a healthy weight but also reduces the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
Furthermore, exercise improves mood and reduces stress levels, making it an essential tool in managing mental health. For women specifically, regular exercise can also help in managing symptoms of PMS, menopause, and postpartum depression. Overall, incorporating physical activity into daily routines can have numerous positive impacts on a woman’s physical and mental well-being.
ICMR’s Diet Chart for Women
- Breakfast: Soaked and boiled whole grains-60g, Boiled red/black beans, lobia,/chickpea-30g, Green leafy vegetables-50g, Nuts-20g
- Lunch: Cereals-80g, Pulses-20g, Vegetables-150g, Green leafy vegetables-50g, Nuts/oil seeds-10g in curries with cooking oil (15g), Curd 150ml/paneer, Frutis-50g
- Dinner: Cereals-60g, Pulses-15g, Vegetables-50g, Oil-5g, Curd-100ml, Fruits-50g
- Evening Snack: Milk-50ml
ICMR’s Dietary Advisory for Women
In light of these challenges faced by women, the Indian Council of Medical Research has released a dietary advisory specifically targeted towards them. This advisory focuses on providing practical and achievable solutions for women to stay healthy and fit, even if they are unable to incorporate regular exercise into their routines.
The main highlight of this advisory is the 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 issues.
In addition to a balanced diet, the ICMR also recommends incorporating physical activity into daily routines in small ways. This can include taking the stairs instead of the elevator, going for short walks during breaks at work, or doing household chores that involve physical movement.
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 crucial for maintaining a healthy lifestyle. It also advises against crash diets or extreme weight loss methods, which can be harmful to both physical and mental health.
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