What women should have on their plates

What should the ones who are like the batteries for the family, eat? We give you a lowdown

Shuchi Sharma

Where there is a woman, there is magic all around. A woman’s love is in action. She looks and cares with her heart and feels with her eyes. A woman in all households is the bank where her family members deposit all worries, problems, aggression, emotions, etc. A woman is the cement that keeps all relationships, family intact and her love, care, and feeling for others lasts for life long. A woman’s health is her capital.

And yet, as women, we usually neglect our own dietary needs, because we are too focussed on taking care of others in the family, focussing on what they like, should eat.

Sadly, societal conditioning has taught women to put the needs of their family before their own, which directly or indirectly hinders the physical and mental health of women, which in turn can make her cranky, restless, frustrated, anaemic, and in many cases, also malnourished.

The diets of women in India are often too poor to meet their nutritional needs. Women have unique nutritional needs at every stage of life. One can control cravings, manage weight, boost energy, and look, and feel great simply by eating a good well balanced diet.

Balanced and adequate nutrition is important for a woman not only because it helps them to be productive members of society, but also because it is important for future generations!

Studies show children of malnourished women are more likely to face low birth weight, lower resistance to infections, short stature, and hindrance in cognitive and mental development, higher risk of diseases during early stages.

Key nutrients of woman in all stages

Calcium: For healthy bones and teeth, a woman needs to eat a variety of calcium-rich food. Calcium keeps bones strong and healthy and lowers the risk of osteoporosis, a bone disease in which the bones become brittle and break easily. The daily requirement is 1000mg per day and it increases by 20 to 30 per cent during pregnancy and lactation.
Vitamin D: It works as calcium’s partner to promote healthy bones. It’s also involved in cell growth, immune function, and reducing inflammation in the body. Daily requirements are 600 IU.
Iron: Women often have low levels of iron in their body either because of heavy periods or they get too little of this nutrient in their diet. Iron deficiency can lead to anaemia. 18mg of iron should be taken daily. During pregnancy and lactation requirements increase by 30 to 40 per cent. Iron is best absorbed when consumed with Vitamin C.
Folic Acid (folate): This nutrient is necessary for red blood cell formation. Young women are at greater risk of developing folate deficiency anaemia. During pregnancy, folic acid helps to form the neural tube that will develop into your baby’s brain and spinal cord. Daily requirement of this nutrient is 400 micrograms.
Omega-3 fatty acids: As women age, their estrogen levels decline which can put them at higher risk of developing heart disease. It helps maintain heart rhythm, reduces blood pressure, lowers blood fat levels, and even helps to ease menstrual pain. These fatty acids can act as an anti-inflammatory for your body.
Magnesium: It helps in regulating many different chemical reactions in your body, maintaining healthy blood sugar and blood pressure levels. It keeps muscles and nerves working as they should. It also helps your body to produce protein. The daily requirement for ages 19 to 30 years is 310mg and 320mg for ages 31 to 50 years.
Fibre: It is important to include more fibre-rich foods in your diet, as these help regulate blood sugar levels and metabolic rate. As you age, your metabolism slows down.

Eating healthy doesn’t mean eating greens, boiled vegetables, dals, fruits, no fat diet. Eating the right kind and right quantity of fat is important. Women typically have less muscle, more body fat, and are smaller than men, they need fewer calories to maintain healthy body weight and activity level. A moderately active woman should have 1600-1800 calories a day. Women who are more physically active may require 2000-2200 calories a day.

Women, like men, should enjoy a variety of healthy foods from all of the food groups, as a balanced eating pattern is a cornerstone of good health. Studies show that when a woman eats healthy, everyone in her household is more likely to eat healthy and nutritious food.

Eating healthy helps your body and brain to get the energy you need to work and be physically active and alert.

Your body gets the essential vitamins and minerals so your immunity boosts up and can lower the risk of diseases such as diabetes, heart diseases, etc. One can also maintain an ideal and healthy weight. Physical activity is an important part of a woman’s health. Regular physical activity helps with muscle strength, balance, flexibility, and stress management. The food choices women make each day will affect their health later on in life.

A healthy balanced diet includes

Toned milk and milk products like paneer, curd, dessert, cheese.
Whole fruits like apple, oranges, mangoes, papaya, banana, pear, guava, berries.
All vegetables, green leafy (methi, palak, bathua, sarson), root vegetables (potatoes, sweet potatoes, arbi), red and orange vegetables (tomatoes, carrots, pumpkin, lemon, bell peppers), and any sub-group such as ghia, tori, lauki, peas, beans, etc.
Whole grains such as buckwheat, makki ka atta, bajra, jowar, ragi, quinoa, oats, brown rice.
Protein in the form of whole pulses, lean meats, eggs, different nuts, seeds, soya and soya products, besan and besan products.
Limited amount of fats includes good quality fat which has omega 3-fatty acids and monounsaturated fatty acids, which include, pure ghee, olive oil, peanut, canola oil, white butter, mustard oil, mixed dry fruits like almonds, peanuts, cashew, walnuts, raisins, different seeds such as flax seeds, chia seeds, sunflower seeds, pumpkin seeds, fishes like salmon and tuna.
Limited amount of sugar and sugar products. Add jaggery, dates, raisin to the diet.
Consume plenty of water and beverages in the form of fresh lime water, coconut water, mango panna, butter milk, lassi, fresh juices, milkshakes, clear soups, green tea.
Include healthy snacks like idli chaat, makhana chaat, roasted peanut chaat, different salads with zero calorie dressings, dhokla, paneer tikka, sautéed vegetables, and air fryer vegetable cutlets.
Minimise the use of processed foods rich in salt, sugar, and fats.
Avoid overeating to prevent overweight and obesity. Exercise regularly and be physically active to maintain ideal body weight.

Women are more prone to stress eating and emotional eating. In stress eating, the body releases cortisol, a hormone that helps the body protect itself. If cortisol levels are elevated for a prolonged period of time, such as during repeated and constant stressors, it can lead to increased food consumption, fat storage and weight gain.

On the other hand, emotional eating is using food to make yourself better, to fill emotional needs, rather than your stomach. Emotional hunger craves specific comfort food. Some common causes of emotional eating might be stress, stuffing emotions, boredom or feelings of emptiness, childhood emotions, social influences etc.

How to avoid stress and emotional eating

Love, pamper your body and yourself.
Listen, dance to the music of your choice every day.
Do yoga, meditation, and any physical exercise every day.
Go for facial, hair spa, massage often.
Watch your favourite shows, movies, and series.
Join hobbies, activities of your choice. (Find a ‘ME’ time for yourself)
Meet your friends, relatives, colleagues more often.
Cook and eat your favourite food items in a healthy environment.
Don’t skip or postpone your breakfast and dinner, which usually a woman does.
Avoid overeating and long gaps between your meals.
Rest and relax when your body demands. Don’t exert and overwork.
Visit your favourite places, people, when you desire.
Listen to your body’s demands; do not chase anyone’s diet regime and lifestyle.

At the end of the day, your health is your responsibility. One should have a belief, that women’s physical, mental, emotional health is extremely important. And never forget, who runs the world: A woman

OATS COOKIES

Ingredients

Atta: 50 gm

Oats: 75 gm

Milk powder: 5 gm

Honey: 40 gm

Baking powder: 5 gm

Oil: 40 gm

Procedure

In a bowl, put all the ingredients.
Mix them gently and make soft dough.
Shape the mixture in cookie form.
Grease the air fryer tray with oil.
Place the cookies in tray.
Put the tray into pre-heated air fryer.
Cook the cookies for 15 minutes, at 160 degree Celsius at air fryer mode.
Remove the cookies, let it cool.
Put them into an air tight container.

No. of cookies: 12 pieces