Seven Health & Nutrition Tips for Working Women
You must have heard it several times why it is imperative for working women to take care of your health and well-being. Moreover, they have a double work schedule – at the workplace as well as home! Diet is the cornerstone of a healthy lifestyle, and working women who seem to work round the clock, need to take very good care to avoid illnesses. My suggestion for them is to maintain a good diet for great health. Here are some diet and fitness tips for them:
- Avoid processed foods.
It is very important to keep processed foods and drinks to a bare minimum. So, the first step is to clean out your kitchen and stock only fresh and natural foods. Snacks like bakery goods – biscuits, cookies, cakes, pastries must go out of the kitchen as well as all other foods containing white flour, extra salty, sugary snacks containing lots of additives and preservatives. All these foods are a precursor to lifestyle diseases.
- Pack homemade food.
At office, it’s best to carry homemade foods instead of heading to the office cafeteria for your meals. Homemade foods will ensure that you are following healthy diet, and can entirely be dictated by your needs, wants and preferences.
- Eat a balanced diet.
Since women are prone to being anaemic, make sure that your lunch box consists of at least one leafy vegetable almost daily. One portion of raw fresh salad and one portion of calcium rich dairy food (either yoghurt, paneer or buttermilk) as women need more dietary calcium than their male counterparts.
- Don’t eat junk at work.
For in between snacks, it’s best to carry fresh or dried fruits as these are very nutrient rich and best to satisfy your hunger during the day as opposed to samosas or vada pav. Note: They have little or no nutrition value, and may just end up as extra fat deposits on your frame. Dates, prunes, cashewnuts, almonds, peanuts and fresh fruits are the suggested snacks. And in summer, especially water-rich ones like oranges, watermelon, muskmelon, sweet lime et al.
- Have enough water.
Always carry a bottle of water to office, and keep it filled at your office desk to ensure adequate hydration as dehydration can make you lethargic and tired.
- Cut down on caffeine.
Reduce the intake of tea and coffee during office hours and limit daily intake to less than four cups a day. Too much caffeine can not only leave you dehydrated, but leach out precious calcium from the body leading to early onset of osteoporosis. Same goes with smoking if you do, it’s best to kick the butt in interest of a healthier tomorrow.
- Exercise daily
An hour of exercise can go a long way in maintaining good health in the long run. Include exercise in your schedule too if possible.