ICMR provides dietary guidelines for women with a sedentary lifestyle, focusing on a balanced intake of macronutrients and calories.
For women with a BMI of 18.5-23 and weighing 55 kg, the daily calorie intake should range between 1,800-2,000 calories.
The diet should consist of 55-60% carbohydrates, 15-20% protein, and 20-30% fats, according to ICMR guidelines.
Women should focus on nutrient-dense foods rather than high-calorie foods to meet their dietary needs without regular exercise.
Include a variety of cereals, millets, pulses, legumes, fruits, and vegetables to ensure a balanced intake of essential nutrients.
Micronutrients like iron, calcium, and vitamins are crucial and can be sourced from leafy vegetables, dairy, and fortified foods.
Drinking 8-10 glasses of water daily is essential for hydration, supporting bodily functions, and maintaining skin health.
Portion control and small frequent meals can help prevent overeating, maintain metabolic balance, and reduce cravings.
Reduce intake of added sugars and unhealthy fats, opting for healthy fats from nuts, seeds, and fish instead.
Let food be thy medicine & medicine be thy food