Working woman has to do multi tasking. increased demands, responsibility etc may lead to imbalanced diet. Paying attention to diet helps in leading healthy life.

1. Healthy Diet
For Working Women

2. Need of Balanced Diet
• Appropriate amount of nutrients for essential body activity.
• Prevent various diseases and conditions
• Weight control – key to healthy life
• Induce sound sleep
• Lead healthy life

3. Nutrient requirements
6
Iron n
Calcium
5 Complex Dals, Pulses,
CHO Milk
4
Simple Nuts n oil seeds
sugar n
3
Processed Egg
food
Meat
2
1
0
Carbohydrates Proteins Fats Micronutrients
Series 1 Series 2 Series 3

4. Knowing Your Carbs
• Include more of complex
carbs such as whole
grains, brown
rice, oats, Muesli etc.
• Minimized intake of table
sugar
•Be aware about sugar coming from
processed food.

5. 3 Steps to healthy Diet
• Plan your diet before hand
Plan
• Be prepared about events
and plan accordingly.
• Execute your plan and
evaluate. Group
• Know your energy levels A
through out the day. Execute Prepare
• Identify crutial times.

6. Know About ‘My Plate’
USDA My Plate Food Pyramid

7. Manage your stress levels
Include two of these fruits in everyday’s diet to fight out stress!

8. Diet for Special days: PMS
• Can experience low energy levels
• Vitamin d and calcium helps in PMS
• Essential fatty acid is said to be helpful
• weight gain associated with PMS
• Evening Primrose oil helps during this
period

9. Include enough Fiber
•Daily requirement : 25 gms
•Exclude processed food
•Include whole foods
• Avoid canned juices
• Check your veg servings per meal

10. Know about Portion Distortion
Increased
serving size has
also increased
calorie Burdon
for consumers.