Work-life balance is not always easy, particularly for working women who have to balance careers, home, and life. This book addresses six key areas of a healthy diet plan that suits busy lifestyles without losing health or taste.
Importance of a Healthy Diet for Working Women
a) Energy And Productivity
Properly balanced nutrition enhances concentration, energy, and performance levels during the course of the day. Failing to eat or living on caffeine results in fatigue and mental fogginess.
b) Hormonal Balance
Hormones control mood, metabolism, and weight. Omega-3, protein, and fiber-rich food keep the hormones in balance.
c) Immunity and Disease Prevention
A healthy immune system begins with the gut. Foods rich in antioxidants, vitamins (A, C, E), and zinc will help protect against infections and avoid long-term illnesses.
Intelligent Meal Preparation for a Busy Lifestyle
a) Weekly Meal Prep
Spend 1-2 hours during weekends on planning and preparation of meals. Prepare veggies, cook grains, hard-boil eggs, and place in airtight containers to last throughout the week.
b) Balanced Plate Rule
Adhere to the 50-25-25 rule: 50% vegetables, 25% protein (such as dal, paneer, tofu, chicken), and 25% whole grains (brown rice, quinoa, millets).
c) Easy-to-Carry Options
Create grab-and-go food such as overnight oats, wraps, fruit + nut boxes, and smoothie jars that suit your on-the-go schedule.
Ideal Meal Shedule
a) Breakfast (7-9 AM)
Never miss breakfast. Have protein + carbs such as poha with peanuts, oats with yogurt and fruits, or multigrain toast with eggs.
b) Mid-Morning Snack (11 AM)
Have light snacks such as fruits, nuts, buttermilk, or a boiled egg to prevent overeating at lunch.
c) Lunch (1-2 PM)
Have complex carbs (brown rice, roti), vegetables, a protein source (dal, rajma, grilled chicken), and a salad.
d) Evening Snack (4-5 PM)
Fight the energy slump with roasted chana, sprouts chaat, or herbal tea with fox nuts (makhana).
e) Dinner (7-8 PM)
Light and protein-based. Grilled tofu/ paneer with stir-fry vegetables or dal soup is perfect.
f) Post-Dinner (if required)
A glass of warm turmeric milk or a handful of soaked almonds if you get hungry later.
Key Nutrients Women Need Daily
a) Iron
Prevents anemia and tiredness. Add spinach, beetroot, legumes, dates, and jaggery.
b) Calcium
Maintains bone health. Eat milk, yogurt, tofu, ragi, and sesame seeds.
c) Protein
Essential for muscle health and metabolism. Add lentils, cottage cheese, nuts, eggs, and lean meat.
d) Folic Acid
Essential for reproductive and hormonal health. Present in dark leafy greens, citrus fruits, and fortified cereals.
e) Omega-3 Fatty Acids
Excellent for brain and heart health. Add walnuts, flaxseeds, and chia seeds.
Hydration and Detox Tips
a) Start Your Day with Water
Have a glass of warm water with lemon to kickstart digestion.
b) Follow the 8-Glass Rule
Have a refillable bottle at your workspace and take sips throughout the day. Use apps for monitoring if necessary.
c) Infused Water
Insert slices of cucumber, mint, or orange in water for flavor and added detox benefits.
d) Reduce Caffeine
Substitute the third cup of coffee with green tea or herbal teas such as tulsi or chamomile.
e)Coconut Water & Buttermilk
Excellent mid-day drinkers that also help to replace electrolytes.
Health doesn’t have to be complicated. With small, consistent steps—like planning meals, carrying healthy snacks, and staying hydrated—you can stay on top of your health while excelling at work.
Your journey to health starts here
Chubby to Chiseled 