ICMR's Diet Chart for Women Who Do Not Exercise Regularly
The Indian Council of Medical Research (ICMR Official site) has released Dietary Guidelines to address unhealthy diet practices and their impact on health. These guidelines include a diet chart specifically for sedentary women, especially working women and mothers, with recommendations for healthy food choices and specific quantities.
Overview of Dietary Guidelines
- Released By: Indian Council of Medical Research (ICMR)
- Focus: Unhealthy diet practices, health issues, mislabeling of food products
- Target Audience: Working women, mothers, and normally nourished sedentary women
- BMI Range: 18.5-23
- Body Weight: 55 kg
Suggested Diet for Sedentary Women
Breakfast (470 Kcal)
- Soaked and boiled whole grains: 60g
- Boiled red/black beans, lobia, chickpea: 30g
- Green leafy vegetables: 50g
- Nuts: 20g
Lunch (740 Kcal)
- Cereals: 80g
- Pulses: 20g
- Vegetables: 150g
- Green leafy vegetables: 50g
- Nuts/oil seeds: 10g in curries with cooking oil (15g)
- Curd/paneer: 150ml
- Fruits: 50g
Dinner (415 Kcal)
- Cereals: 60g
- Pulses: 15g
- Vegetables: 50g
- Oil: 5g
- Curd: 100ml
- Fruits: 50g
Evening Snack (35 Kcal)
- Milk: 50 ml
Choosing Healthy Food Options
Key Highlights
- Balanced Meals: Include sufficient vegetables, whole grains, whole wheat roti, millets, barley, bamboo rice, and legumes like beans and lentils. These are rich in fiber and nutrients, providing sustained energy and reducing the need for extra calories.
- Portion Control: Be mindful of portion sizes to prevent overeating.
- Vegetable Intake: Incorporate a variety of colorful vegetables into meals. They are low in calories but high in vitamins, minerals, and fiber. Methods like roasting, steaming, or stir-frying can enhance flavor without adding much oil.
- Lean Meat: Opt for skinless poultry, lean cuts of meat, and fish. These are lower in calories and saturated fats.
- Healthy Cooking Methods: Prefer grilling, baking, steaming, or sautéing with minimal oil over frying to reduce the energy density of meals.
- Limit Sugary Beverages: Avoid sugary drinks like soda, fruit juices, and energy drinks. Choose water, herbal tea, or unsweetened beverages instead.
- Read Food Labels: Check labels for calories, saturated fats, added sugars, and sodium. Opt for products with lower amounts of these components.
By following these guidelines, women who do not exercise regularly can maintain a healthy diet and improve their overall well-being.
FAQ: ICMR's Diet Chart for Women Who Do Not Exercise Regularly
General Information
Q: What is the purpose of ICMR's Dietary Guidelines?
A: The guidelines aim to address unhealthy diet practices, health issues, and the impact of food product mislabeling on health.
Q: Who are these guidelines intended for?
A: These guidelines are specifically for sedentary women, particularly working women and mothers.
Q: What is the target BMI range and body weight for these guidelines?
A: The target BMI range is 18.5-23, and the body weight is 55 kg.
Q: What should be included in the breakfast according to ICMR's diet chart?
A: Breakfast should include: 60g of soaked and boiled whole grains 30g of boiled red/black beans, lobia, or chickpea 50g of green leafy vegetables 20g of nuts
Q: What does the lunch diet chart suggest?
A: Lunch should include: 80g of cereals 20g of pulses 150g of vegetables 50g of green leafy vegetables 10g of nuts/oil seeds in curries with 15g of cooking oil 150ml of curd or paneer 50g of fruits
Q: What are the dinner recommendations?
A: Dinner should include: 60g of cereals 15g of pulses 50g of vegetables 5g of oil 100ml of curd 50g of fruits Q: What is the suggested evening snack? A: The suggested evening snack is 50 ml of milk.
Q: What are some key highlights for choosing healthy food options?
A: Key highlights include: Balanced Meals: Include sufficient vegetables, whole grains, whole wheat roti, millets, barley, bamboo rice, and legumes like beans and lentils. Portion Control: Be mindful of portion sizes to prevent overeating. Vegetable Intake: Incorporate a variety of colorful vegetables into meals. Lean Meat: Choose skinless poultry, lean cuts of meat, and fish. Healthy Cooking Methods: Prefer grilling, baking, steaming, or sautéing with minimal oil over frying. Limit Sugary Beverages: Avoid sugary drinks and choose water, herbal tea, or unsweetened beverages instead. Read Food Labels: Check for calories, saturated fats, added sugars, and sodium content. Opt for products with lower amounts of these components. Additional Tips
Q: How can vegetables be included in the diet?
A: Include a variety of colorful vegetables in your meals. They can be roasted, steamed, or stir-fried to enhance their flavor without adding much oil.
Q: What are the benefits of choosing whole grains and legumes?
A: Whole grains and legumes are rich in fiber and nutrients, providing sustained energy and helping you feel full, reducing the need for extra calories.
Q: What should be considered when choosing snacks?
A: Choose nutrient-dense options like a handful of nuts, plain yogurt, or cut vegetables with some spices added.
Conclusion
By following these dietary guidelines, sedentary women can maintain a healthy diet and improve their overall well-being.
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