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Healthy Life style : |
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Healthy
Life style
Nutrition
For Working Women
While women across the country are finally succeeding in storming
boardrooms, they are under even more pressure than before to
balance work and home.
Modern-day women have added responsibilities and shorter deadlines.
Juggling professional and family obligations, it’s not
surprising to find many women walking down the road to chronic
stress, and, possibly, burnout.
In the midst of this chaos, women tend to ignore the most important
aspect of being a working professional and full-time mom - their
own daily diet and nutrition.
Long Term Implications
Lawyer, Aruna Nafday, says working women often ignore their
own needs because they concentrate on the needs of others in
the family. “I used to be the same until I realised how
important it was to maintain my own energy levels to work and
take care of family. Which is why I always make it a point to
eat on time and to eat healthily,” Nafday says.
Ignoring the diet can have serious long-term health implications
for women, say doctors.
Dr Vidya Yerwadekar, gynaecologist and a working mother says
sicknesses like osteoporosis, back aches, depression, hyper
acidity, anaemia and urinary infections call be fall-outs for
women who ignore their diets.
Well for those working women out there who want to know where
to get started with a healthy diet, this is what the experts
say.
Proper Food Combinations
Aditi Kulkarni, senior dietician, Endurance Fitness Club: Aditi
feels that timing and proper combination of foods can go a long
way in maintaining a healthy lifestyle.
- Food with a combination of proteins and vitamin A, carbo-hydrates
and vitamin B, iron and vitamin C are ideal.
- Soya products and bean sprouts are a good source of en-ergy
boosting high biological value proteins.
- Health food products like whole-wheat bread, wheat pas-tas
and tofu are also a great source of mono and saturated fatty
acids.
- For non-vegetarians, an egg with a yolk is a good energy
booster. Eating only egg whites provides incomplete protein
and lecithin to the body.
- Salads with olive or mustard oil dressing work well too.
- Instead of fruit juices, eating a whole fruit is more
energising because of high fibre content. If you still prefer
juices, have a mixed fruit juice, unstrained.
Eating Habits
- Break your eating habits into three meals and two snacks
during the day.
- The old rule of ‘breakfast like a king and dinner
like a pauper’ is still accurate. Eating breakfast
is very healthy, as the body’s metabolic rate is very
high in the morning.
- Breakfast must include cereals and a combination of proteins
and vitamins like oranges, papayas and milk.
- Lunch should be very light and include buttermilk (very
healthy source of calcium), salads with broccoli, mushrooms
and olives (prevents toxins from accumulating in the body)
and fruits.
- Dinner should be eaten before 7 pm and should include
cooked food. If you’re still hungry, you can munch
on salads, fruits or even soup later
- Soya products like nuts, beans, chaklis, puffed rice,
whole wheat bran biscuits, bean sprouts and wheat pastas
make ideal snack options
- Popping a muti-vitamin and a mineral pill after breakfast
also helps prevent stress and boost energy
Do’s And Don’ts
Kamal Palia, chief nutritionist, Ruby Hall Clinic: Kamal says
it’s very important that women are aware of what they
are putting in their mouths.
- Avoid fast foods as they are high in fat. Simultaneously,
it will result in low energy levels.
- Avoid all kinds of fried food and instead, bake or grill
your food.
- Instead of cheese, you can substitute with paneer or
tofu. Idlis are also a very healthy option
- Instead of dry fruits, munch on chana or popcorn.
- Drinking water through the day is very vital. Alternatively,
you can substitute with butter-milk or coconut water.
- Use non-stick pans while cooking, as they require very
little oil.
- Finally, a little bit of yoga and deep breathing exercises
will keep you fit as a fiddle, and raring to go!
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