Source: ICMR
The Indian Council of Medical Research (ICMR) has released a diet chart specifically for working women who may not get the time to exercise regularly. The suggested diet is for normally nourished sedentary women with a BMI of 18-5-23 and with a body weight of 55 kg.
The recommended daily caloric intake for sedentary women is approximately 1,800-2,000 calories. This ensures adequate energy without leading to weight gain due to inactivity.
ICMR advises a balanced distribution of macronutrients- Carbohydrates: 55-60% of total calories, Proteins: 15-20% and Fats: 20-30%
Meals should include a variety of food groups to ensure comprehensive nutrition like cereals and millets for essential carbohydrates and fibre, pulses and legumes for important sources of protein and fruits and vegetables for vitamins, minerals and antioxidants.
Portion control is crucial to avoid overeating. Small, frequent meals are recommended over large, infrequent ones to maintain metabolic balance and prevent hunger pangs.
Adequate hydration is emphasised. Women should aim to drink at least 8-10 glasses of water daily, which helps in maintaining bodily functions and promoting skin health.
ICMR suggests minimising the intake of sugary foods and unhealthy fats, particularly trans fats and saturated fats. Instead, focus on healthy fats found in nuts, seeds and fish.
Special attention is given to micronutrients such as iron, calcium and vitamins. These are critical for overall health and can be obtained from a balanced diet that includes dairy, leafy greens and fortified foods.