Diet For Working Women

Diet For Working Women 

Health consequences :-

Working women face greater challenges meeting their daily nutrient needs. 

Nutrient deficiencies occur due to:

Hectic Lifestyle

Stress 

Time restrictions

Common Deficiencies :

Vitamin( Vitamin B complex, C, E, D) 

Minerals( like Calcium, Magnesium ,Zinc and Boron, Iron).

This can lead to a number of problems like:-

Mood swings 

Mental and physical Fatigue

Sleeplessness

Skin Disorders

Anemia

Compromised Immune Status

Poor Digestion and Weight Gain

Irritable Bowel Syndrome

Brittle Bones.

Healthy Meal Options :-

Working women can adopt the following options for combating deficienciesCALCIUM :

Consume foods rich in calcium :-

Milk, yogurt, cheese and other dairy products

Fish, drumstick leaves, ragi and dark-green leafy vegetables like spinach and broccoli

Soybean,Tofu ,Flaxseeds,Sunflower seeds

Breakfast and snack variations: 

Stuffed roti  : Methi, Paalak, Urad Dal, Paneer, Bengal gram dal.

Cereal flour combinations : Jowar,  Bajra, Soya bean, Ragi, Wheat Bran, Oat Bran, Wheat Germ

Cutlets  : Lotus stem, Til(1tsp/cutlet) ,Soya, Sprouts,Methi and,Cauliflower and Paneer, Fish Tofu.

Instant Idlis/Dosa: Soya, Sprouts and Methi, Flaxseeds, Til(1tsp/dosa) and Rice.

Sandwiches: Sprout , Egg ,  Soya , Chicken, Tofu .

Poha/Upma: Methi and Kale Chane, Peanut/Til and Rice flakes.

Chilla: Til and Soyabean , Methi and Flaxseed , Ragi, with Paneer / Tofu stuffing

Note: All the above dishes can be  eaten with Pudina, coriander chutney with til/flaxseed / tomato chutney/ sambhar

For Sandwich: Use whole wheat flour for sandwich bread

For dressing:   Use low fat hung curd dressing.

IRON:

Consume foods rich in Iron:

Spinach,Methi, Dark Green Leafy vegetables like Broccoli,Asparagus

Eat dry fruits like Apricots ,Raisins,Figs,Almonds(in limited quantity)

Mint and coriander chutney can be eaten with food.

Whole lentils,Whole meal Bread, Sesame seeds,Iron Fortified Breakfast cereals

Vitamin C rich foods should be used to improve Iron absorption

Fruits like Guava,Ber,Citrus Fruits ,Lemon

Amla ,Amla juice,

Sprouts.

ZINC:

Zinc Deficiency can lead to:

Difficulty in wound healing

Loss of Appetite 

Undesirable skin changes  

Adverse effects on Immune System components.

Zinc is available in the diet through the following foods:

Eggs,Sea food

Legumes

Whole grain cereals

Wheat germ 

Nuts

Pumpkin

Beetroot

Pumpkin, Sunflower seeds.

VITAMIN B COMPLEX AND VITAMIN E:-

These are 

Anti oxidants 

Anti ageing compounds

Strong disease protectors

Help in fighting Heart Disease and Certain Cancers 

Relieves many symptoms related to PMS

Sources

Wheat Germ,Soya products

Peas, Beans,Peanuts

Green leafy vegetables 

Dairy Products,Fish

Brewers Yeast

Potatoes, Banana

Raisin Bran cereals, Lentils.

Packed Lunch Options :-

Paalak Roti +Kachumber Raita

Wheat Germ, Soya  and Sesame Pulao (Sesame 1tsp /serving)+ Curd + coriander Flaxseed (1/2 tsp per 2tsp of chutney)chutney

Baked spinach with Tofu+ Sesame Whole Wheat Bread

Green Gram Dal Roti +Paneer /tofu vegetable (dry/curry)

Methi and Sprout pulao+Mint Raita

Radish leaves Roti+ Cucumber Raita

Tofu Wheat Pasta with Kidney Beans+ Fruit Yogurt

Paneer Stuffed Roti+Bathua Raita

Note: Chapati/ Roti can be made using different combination of flours.

Dinner Options:-

Tofu Kebab Curry + Whole wheat chapatti + Turnip vegetable

Nutrella Pulao + Rajmah curry + Salad.

Whole wheat noodles with egg + Soya Manchurian

Vegetable Whole wheat pasta + Spinach (50gm)tomato(30gm) and Flaxseed(15tsp) sauce.

Drumstick Sambhar + Pulao with sesame(2tsp) seeds.

Flaxseed (1/2tsp flaxseed powder per 25 gm flour) chapatti with fish/chicken curry.

Baked vegetables with sesame seeds + multi grain bread 

The above meals can be accompanied with Curd/yogurt and salad and soup. 

Soup : Minestrone soup, Barley mushroom soup, Spinach and Baby corn soup, Peas and milk soup, Tomato and tofu soup, chicken soup.

Salad :Tofu Broccoli , Mushroom and peas,Kidney bean salad, green salad with sunflower/sesame(1tsp)/Flaxseed(1tsp) seeds.

For a Healthy Lifestyle :-

Follow the principle of  NO FASTING, NO FEASTING. 

Oil intake should be limited to 1.5-2tsp/day

Do not consume too much processed, fried or baked food as it is difficult to digest.

Wholesome fresh foods should be consumed ,they can help solve problems regarding digestion,constipation,allergies,headaches,menstrual problems,pimples,Arthritis,eczema,heart problems and diseases

Do not increase stimulants like tea/coffee to more than 2 cups/day.

Daily diet should be accompanied by 8-10 glasses of water/day.

For the body to function effectively it is imperative to integrate the outlined principles of good eating with a well-balanced exercise programme.

A minimal of 30 minute aerobic activity like jogging, tennis, brisk walking, swimming, aerobics etc. goes a long way to make the body work efficiently.