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Nutrition guide for working women and mommies out there

1. Eat Small meals in Frequent intervals:
This method of eating helps you to feel fuller for a longer period of time and thus keeps your weight in check. Make sure to avoid binging on unhealthy snacks especially fried items and food items like sauces and ketchups that has more salt and sugar than the recommended daily needs of our body. Choose for a healthier snack like nuts and fruits instead. You can also have whole wheat bread with almond butter or peanut butter.

Keep your sugar and salt intake to a minimum. Limit your sugar intake to less than five teaspoons as sugar is known for promoting cancer cell growth.

2.Drink Enough Water :
If you are waiting to feel thirsty to drink water, then your body would be dehydrated. Keep in mind to drink around ten glasses of water to keep your body toxin free. Dehydration causes the skin and lips to be dry. It also makes us feeling tired all the time. If you are working out make sure to drink water one hour before. Sometimes drinking plain water can be boring, switch it with fruit juices, coconut water, green tea or infused water. Infused water whether it’s from lemon or any other herb prepare it at night and leave it overnight. Do not include tea or coffee as your daily water intake.

3.Reduce the Consumption of Coffee and tea:
Most of us have coffee to feel energized and awake during working. Even my grandma takes a cup of coffee before beginning her daily routine. She says that if she doesn’t then it feels like something’s missing. Having up to two cups of tea or coffee is fine but do not indulge in more. Too much of coffee can cause dehydration and affects your calcium levels. If calcium is lost from the bones, it causes an early onset of osteoporosis.

4.Eat a WellBalanced Diet:
For a well balanced diet you need
*protein rich foods like meat (chicken liver), cottage cheese, lentils, milk or you could opt for a protein powder. Do consume 46 grams of proteins in a day.

I have to confess that Rather than eating all the below ,I just drink protein powder (30gm protein in one scoop)with one glass of milk(8gm of protein ) and another glass of milk at bedtime. That makes it 46 gms. Depending on my workout routine ,I increase my intake with chicken breast (which is my first preference) , chickpeas, nuts and egg whites.

  • 120gm chicken breast=36 grams of protein; 184 calories.
  • Green peas – Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk.
  • Quinoa – it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it’s often referred to as a “perfect protein.
  • Nuts – All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein.
  • Beans – Two cups of kidney beans, for example, contain about 26 grams
  • Chickpeas- They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories
  • Tofu – contain about 15 and 20 grams per half cup, respectively. They’re highly nutritious. It is available in mall supermarkets or from online big basket.
  • Soy beans/ edamame – which contains 8.4 grams of protein per half cup.Soy milk has the most protein, at 4 to 8 grams per 8 ounce.
  • Leafy greens – Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.
  • Greek yogurt – slightly higher in protein than its regular counterpart, but regular yogurt is actually a great source, too. Either way, it’s such an easy and portable source of protein, and it’s a great source of calcium.
    One cup of non-fat Greek yogurt-24 grams of protein; 128 calorie
  • Milk – Milk has nine essential nutrients, like calcium, potassium, and vitamin D. one glass contains 8 gms of protein.
  • Egg- One large egg=six grams of protein, 71 calories.

Other than protein our body also requires,

  • Fibre rich food to avoid constipation and maintain a healthy weight. You might have seen doctors prescribe fibre powder for constipation. Constipation causes toxins to be reabsorbed into the body which in itself causes lot of health issues. Fruits and vegetables with their skin has lot of fiber in them else include oats, brown rice or barley in your diet.
  • Iron rich foods like dark green leafy vegetables to prevent anaemia.
  • Calcium foods like dairy products and fish for a healthier bone and teeth. Supplements may be prescribed if you are in menopause to prevent osteoporosis.
  • Omega 3 fatty acids for your skin, hair and nervous system. These can be found in nuts like almond and walnut and also in small fishes. You can also supplement this by taking fish oil capsules.
  • Vitamin c is an ontioxidant which also helps with absorption so include tomatoes, citrus fruits like oranges and mosambi in your diet.
  • You can include eggs  it has lots of nutrients in it like Sodium 125mg, Potassium 126 mg ,Protein 13 g 26%, Vitamin A 10%, Calcium 5% , Iron 6%, Vitamin D 21% , Vitamin B-6 5%,Vitamin B-12 18% Magnesium 2%.

If you cannot include all of these, take a doctor prescribed multivitamin tablet if required. It more or less has vitamins, minerals and amino acids in them.

5.Moderate exercise :
Walking briskly for thirty minutes a day makes a change in your body. Your body needs to move. Leading a physically inactive life leads to diabetes, high blood pressure and heart diseases. Include yoga, Pilates, jogging, swimming or play tennis Or badminton to get your exercise.

6.Sleep well:
Get a good nights rest to repair and recover. Sleep is essential for hormone balance too. You may feel tired, light headed and out of focus if you do not get enough sleep. Try to sleep on the same time every day. Switch off your wifi two hours before sleep because light from the monitor interferes with melatonin production.

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Written by Peppy Blog

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