Maintaining a balanced lifestyle can be a challenge, especially for women juggling multiple responsibilities. While regular exercise is widely recognised as a crucial component of a healthy lifestyle, not everyone has the time or ability to engage in physical activity consistently.

Recognising this reality, the Indian Council of Medical Research (ICMR) in its latest dietary guidelines has released a detailed dietary chart for women who do not or are unable to exercise regularly.

Dr Vinutha G, senior consultant gynecologist and women health expert at Athreya Super Specialty Hospital elaborates on this. When it comes to nutrition for women who arent getting regular exercise, the ICMR guidelines provide some essential advice.

If youre not very active, paying attention to what and how much you eat becomes even more crucial. The ICMR suggests focusing on portion control to avoid overeating. Make vegetables a big part of your mealstheyre low in calories but packed with vitamins, minerals, and fibre. Think of ways to cook them that keep them tasty but healthy, like roasting or steaming with minimal oil, explains Dr Vinutha.

Lean proteins are also essential, she states. Go for options like skinless chicken, lean cuts of meat, and fish. These provide the needed nutrients without too many extra calories or unhealthy fats. Also, keep an eye on your drink choices. Water, herbal teas, and unsweetened beverages are best. Sugary drinks can sneak in a lot of extra calories without you even noticing.

Dr Vinutha says, Women who dont exercise regularly need fewer calories than those who are more active. This doesnt mean you should eat less food overall, but rather that you should eat foods that are rich in nutrients, not in calories. High-fibre foods are particularly helpful because they aid digestion and keep you feeling full longer, which helps control your calorie intake.

Balancing your intake of proteins, healthy fats, and complex carbohydrates remains important. However, with a sedentary lifestyle, she asserts one should also place a greater emphasis on getting enough vitamins and minerals to support your overall health.

The guidelines provide clear strategies to help maintain a healthy weight and metabolism for those with a sedentary lifestyle. Eating a balanced diet, according to Dr Vinutha, that includes plenty of whole grains, lean proteins, and lots of vegetables and fruits is key. Regular meals can help you avoid the temptation of unhealthy snacking. Staying well-hydrated supports your metabolism and overall health.

Processed foods, especially those high in sugar, salt, and unhealthy fats, should be limited. These can contribute to weight gain and metabolic problems, which are harder to manage when youre not physically active, she recommends.

Here are some practical tips to keep your diet on track according to the ICMR guidelines, Dr Vinutha mentions:

Colourful Vegetables: Fill your plate with a variety of vegetables. Theyre low in calories but high in important nutrients.

Whole Grains: Swap out refined grains for whole grains like brown rice, whole wheat, and millets. They provide energy and fibre.

Lean Protein Sources: Include beans, lentils, skinless poultry, and fish in your diet. These help maintain muscle mass without adding unnecessary fats.

Healthy Snacking: Choose nuts, seeds, plain yogurt, or fruit instead of high calorie, low-nutrient snacks.

Mindful Eating: Be aware of your portion sizes and try to limit your intake of sugary drinks and processed foods.

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ICMR recommends women who dont exercise to follow these specific guidelines - The Indian Express