Healthy Diet for women
Include
Cereals: Oats, corn, barley, finger millet, brown rice, wheat germ, sprouted wheat
Pulses: Soya products (e.g. soybeans, calcium-fortified soy milk, soy yogurt and tofu.), sprouted pulses, sprouted fenugreek seeds
Milk & milk products: skim milk, curd, buttermilk, cheese
Fruits: Melons, bananas and citrus fruits like oranges and lemons and figs, which are high in potassium. Potassium rich foods help balance sodium and water retention.
Vegetables: (inc. salad) Choose in particular, dark leafy vegetables ,beans, spinach, cabbage, beet root, carrot, drumstick leaves, as well as peppers, tomatoes and a variety of other water content vegetable.
Oils: Gingelly oil, canola, rice bran oil, wheat germ and flaxseed oil.
Non veg: Fish, white egg, chicken (without skin)
Avoid
- Spicy foods like pickles, butter, cheese and clarified butter, Coffee, tea, Chocolate, Alcoholic drinks, Refined products,burger,pizza,dry fruits, icecreams,refined flour,sweet preparations,vadas,fried items, organ meat, red meat.
Sample diet for women
1800kcal diet high protein –low fat diet
Early morning: warm water-2 glass. After half an hour tea/coffee-1 cup (skim milk) Breakfast: steam rice cake/pancake (finger millet)-2/pongal (without ghee)-1cup/wheat wheat semolina (with vegetables and sprouts)-1 cup, pan cake-2 / adai-11/2, mint leaves /green spicy condiment-3 tbsp Mid morning: Soya milk/buttermilk/coconut water/fruit Lunch: Rice-2 cups, salad with raw vegetable-1k, sprouts/soya/mushroom/eggwhite-1/fish/chicken-2 pieces (small), green leafy vegetable-1k,boiled vegetable-1k Mid afternoon: sundal/brown bread sandwich-2/fruit/boiled corn Evening: Soya sprout/red aval wheat semolina-1 cup, tea/coffee-1cup/vegetable soup Dinner: Wheat wheat semolina-1cup/chapathi-2, vegetable kurma-1cup (without potato)
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