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ICMR Diet Chart For Women: What Are The Guidelines You Must Adhere To If You Lead A Sedentary Life?

The Indian Council of Medical Research (ICMR) issues new dietary guidelines for working women and mothers who mostly follow a sedentary lifestyle.

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Written By: Kinkini Gupta | Updated : May 22, 2024 12:55 PM IST

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ICMR Diet Chart For Women: What Are The Guidelines You Must Adhere To If You Lead A Sedentary Life?

A new set of dietary guidelines were released by the the Indian Council of Medical Research (ICMR). The research body issued a total of 17 guidelines regarding the food and beverage industry warning people to not consume certain types of food or to maintain more discipline while consuming them. All the guidelines have been issued keeping our overall health in mind. Among the 17 guidelines, one of them is about dietary regulations for women who are leading an almost sedentary lifestyle. Time and again, doctors have pointed out the importance of exercise and the side effects of staying inactive for a prolonged period of time. The health consequence of it can be catastrophic and that is why, ICMR has come up with these set of dietary rules that women must follow for better health.

ICMR Guidelines On Women's Diet

These guidelines are particularly for working women and mothers, who are unable to invest in regular exercise. In the report issued by ICMR and their guideline for women, they highlighted very healthy food option that may be good for women. They have divided the diet according to each meal during the day and how much nutrients, calories and amount of food they should consume every day. Here are the specifics:

  1. For Breakfast they should eat cooked and boiled whole grains, boiled red or black beans or chickpeas, green leafy vegetables and nuts. The total kilo calorie should not be more than 470.
  2. For lunch they should consume, cereals of 80 grams, pulses of 20 grams , vegetables of 150 grams, Green leafy vegetables, nuts or oil seeds with curries and cooking oil, curd and fruits. The total kilo calorie should not exceed 740.
  3. For dinner they should focus on cereals, pulses, vegetables oil, curd, and fruits with a total kilo calorie of 415.
  4. For evening snack they can consume milk of 35 kilo calories.

Tips For Women To Eat A Controlled And Healthy Diet

The trick to not letting your health suffer even if you are inactive most of the time is by ensuring that you eat a controlled and balanced diet. Here are some tips:

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  1. While planning your daily meals, make sure to opt for more vegetables than foods that contain refined carbohydrates or are packaged.
  2. practice mindful and controlled eating. There are some tricks of eating that can help you feel more satiated and also curb unnecessary cravings. The answer is by chewing your food well and being mindful while eating.
  3. Eat more lean protein because it hardly contains any fat but is very rich in protein.
  4. Opt for nutrient-dense snack.
  5. Use very loess oil while cooking and only use the most healthy oil.
  6. Quit eating sugary foods.
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Kinkini Gupta

Kinkini Gupta

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