Diet Chart for Indian Women for a Healthy Lifestyle – Anvayaa

Women are the real superheroes of our homes and diligent caretakers of the entire family. Women are the vulnerable group as they do not take care of themselves but always busy with the household chores. Women often ignore their health and risk their well-being in the long run. Women’s nutrition and fitness are highly crucial for the well-being of the entire family as the whole family is dependent on them. In this blog article, we are going to discuss the healthy diet plan for women which is essential for their well-being and health.

The Human body requires a balanced diet to keep with the stress of household chores, children, and the need for others in the family. A healthy diet plan for women balanced diet contains all essential macro and micronutrients. If there is a lack of a balanced diet in women’s routines, it can hamper a woman’s well-being. 

Most of the women forget about their own health when taking care of others in the family. A woman requires a balanced diet no matter what she is doing, either she is a housewife or a professional. 

A woman needs care and compassion for her dedication towards family and other matters. It is essential to include a balanced diet for women in her daily routine. The timing of meals also plays a vital role in maintaining the health of a woman as they often ignore their meals to serve others. 

A woman needs around 2000 calories a day to keep herself healthy throughout the day.

What Is A Balanced Diet?

A balanced diet is the perfect mix of all essential macronutrients like carbohydrates, protein, and fats. It is not important to make a proper diet chart and to follow that strictly, but it is highly recommended that each meal should be fulfilled with all important vitamins, minerals, and macronutrients.

  • Carbohydrates
  • Proteins 
  • Fats
  • Vitamins
  • Minerals
  • Fruits
  • Green Vegetables

Carbohydrates

Carbohydrates are an essential source of energy in your body. They are hard to digest but essential to include in the diet. As per Indian diet standards, around seventy percent part of the meal consists of carbohydrates. All women should include healthy carbohydrates in their meals to fulfill the daily needs to maintain a healthy body.

There are some of the sources of carbohydrates:

  • Cereals
  • Millets
  • Whole Grains
  • Brown Rice
  • Seeds
  • Nuts
  • Legumes

Along with the carbohydrates, dietary fiber is also important to maintain a healthy digestive system. A balanced diet is incomplete if it does not include fibers; either rit is soluble or insoluble. As per the National Institute of Nutrition recommendation, you need to have around 35 grams of cereals and millets and 100 grams of starchy vegetables.

Proteins:

Proteins are the building blocks of your body. Around thirty-five percent part of the meals should include proteins. Protein deficiency can lead to some severe health issues among women. As per the recommendation of leading health organizations, every woman should include around 60-gram protein in her meals.

  • Pulses
  • Milk
  • Eggs
  • Meat
  • Sprouts 

Fats

Fats are responsible for supplying energy throughout the day of work and stress. Fats make around the twenty percent part of a balanced diet. There are three kinds of fats, which include polyunsaturated, monosaturated, and omega-3 fatty acids. 

  • Ghee
  • Olive oil
  • Mustard oil
  • Soybean Oil
  • Sesame
  • Groundnut oil 

 Healthy Meal plan for women 

A healthy diet plan includes all essential nutrients with all benefits of nutritious food. Every woman can choose a healthy meal plan as per her daily requirements. It can be from a 1500 calorie to 2000 calorie meal plan. 

Your meal plan should include the following items that will replenish your health with essential nutrients and make you healthy for the long term:

  • Oats
  • Milk and dairy products
  • Whole Grains-wheat, brown rice, ground flour
  • Leafy Vegetables- Spinach cabbage, brussels sprouts, 
  • Fruits- Watermelon, Muskmelon, Apples, Papaya, Pineapple

Do not ditch your daily needs, and do not restrict your desire to eat certain foods. You have to always remember your health goal in your mind and have control over your portion size of anything you are eating. Just maintain a healthy lifestyle, and it will pay in the long run for years to come.

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