New Delhi: The ICMR has introduced new dietary guidelines for women who are often multitasking with various responsibilities and lack the time to maintain a healthy lifestyle. The detailed dietary chart explains what to eat to ensure sufficient nutrient intake, even if exercise is skipped.
Dr Vinutha G, senior consultant gynecologist and women health expert at Athreya Super Specialty Hospital said, “When it comes to nutrition for women who aren’t getting regular exercise, the ICMR guidelines provide some essential advice.”
If one is not very active, paying attention to diet and portion sizes becomes even more crucial. The ICMR suggests focusing on portion control to prevent overeating. It recommends making vegetables a significant part of meals, as they are low in calories but rich in vitamins, minerals, and fiber. Dr. Vinutha explains that it is important to find ways to cook vegetables that keep them tasty yet healthy, such as roasting or steaming with minimal oil, The Indian Express reported.
“Processed foods, especially those high in sugar, salt, and unhealthy fats, should be limited. These can contribute to weight gain and metabolic problems, which are harder to manage when you’re not physically active,” she recommends.
Lean proteins are also essential, she states, recommending options like skinless chicken, lean cuts of meat, and fish. These provide necessary nutrients without excessive calories or unhealthy fats. Additionally, she advises monitoring drink choices, opting for water, herbal teas, and unsweetened beverages, as sugary drinks can add many extra calories unnoticed.
The guidelines offer clear strategies to help maintain a healthy weight and metabolism for those with a sedentary lifestyle. According to Dr. Vinutha, eating a balanced diet that includes plenty of whole grains, lean proteins, and a variety of vegetables and fruits is key. Regular meals can help avoid the temptation of unhealthy snacking, and staying well-hydrated supports metabolism and overall health.