Women often struggle in maintaining a balanced lifestyle because they need to juggle multiple responsibilities. Not every women has time to invest in exercise to relish a healthy lifestyle. Recognizing this concern, the Indian Council of Medical Research has released a detailed dietary chart in its latest dietary guidelines for women who don’t or can’t exercise. Women indeed lack regular exercise. The guidelines offered by ICMR will serve as essential advice to them.

Key Nutritional Considerations

Paying attention to what you eat and how much you eat can be beneficial for you. You need to follow portion control and avoid overeating whenever possible. You should make vegetables an essential part of all your meals. Vegetables are not just low in calories; they are also packed with minerals, vitamins, and fiber. You can make tasty and healthy snacks with vegetables. You can steam and roast the vegetables with minimal oil for better weight management. Lean proteins, water, herbal teas, and unsweetened drinks should make you look lean and healthy. Keep an eye on your drink choices as well. 

Differences In Dietary Needs

If you are a woman who lack exercise, you need to consume fewer calories in comparison to women who are more active. Eating nutrient-rich and high-fibre foods will not only help with better digestion but will also make you feel full for long. Make sure you balance the healthy fats, proteins, and complex carbohydrates that you consume. Getting enough minerals and vitamins should be better for overall health.

Maintaining Healthy Weight And Metabolism

The recommended guidelines by ICMR also offer clear strategies for maintaining a healthy weight and metabolism for people living a sedentary lifestyle. Eating lots of whole grains, vegetables, fruits, and lean proteins can help you avoid temptation to unhealthy snacking. Staying hydrated will not only improve your overall health but also your metabolism. 

Some processed foods like salt, sugar, and unhealthy facts need to be avoided or at least limited. Consuming processed foods can lead to weight gain and metabolism problems. These problems can be hard to manage when you are not physically active.

Practical Dietary Recommendations

• Whole Grains: Eating brown rice, millet, and wheat instead of refined grains can provide your body with the fiber and energy it really needs.
• Colorful Vegetables: Eating a variety of vegetables can not only lower your calorie intake but also help your body consume all the essential nutrients.
• Healthy Snacking: You can replace low-nutrient snacks with healthy snacking options like plain yoghurt, nuts, seeds, and fruits. They are also low in calorie.
• Lean Protein Sources: You can also maintain a healthy muscle mass without adding unnecessary fats by adding lentils, beans, fish, and skinless poultry to your diet.
• Mindful Eating: Counting your portion sizes and limiting intake of processed foods and sugary drinks is key to mindful eating.