Regular exercise is widely recognized as an important component of a healthy lifestyle, not everyone has the time or ability to engage in physical activity consistently. Recognizing this reality, the Indian Council of Medical Research (ICMR) has released comprehensive dietary guidelines for women who do not or are unable to exercise regularly.
Exercise plays a pivotal role in weight management, reducing the risk of chronic diseases, improving mental health and mood, and boosting energy levels. Regular physical activity strengthens muscles and bones, enhances cardiovascular health, and improves sleep quality. However, for those who cannot exercise regularly, it is essential to compensate with mindful eating and proper nutrition to maintain health and prevent weight gain and metabolic issues.
ICMR Guidelines
For women who do not exercise regularly, the ICMR recommends the following ten guidelines to maintain health and well-being:
- Focus on Portion Control
Avoid overeating by paying attention to portion sizes. Smaller, balanced portions can help manage weight and prevent excessive calorie intake.
- Make Vegetables a Big Part of Your Meals
Vegetables are low in calories but packed with vitamins, minerals, and fiber. Incorporate a variety of vegetables into your meals by roasting, steaming, or lightly sautéing them with minimal oil.
- Lean Proteins are a Must
Choose lean protein sources such as skinless chicken, lean cuts of meat, and fish. These provide essential nutrients without excessive calories or unhealthy fats.
- Monitor Beverage Consumption
Stay hydrated with water, herbal teas, and unsweetened beverages. Avoid sugary drinks that can add unnecessary calories.
- Choose Nutrient-Dense Foods
Focus on eating foods that are rich in nutrients but low in calories. High-fiber foods are particularly beneficial as they aid digestion and keep you feeling full longer.
- Balance Macronutrients
Maintain a balanced intake of proteins, healthy fats, and complex carbohydrates. Emphasize the importance of vitamins and minerals to support overall health.
- Eat Regular Meals
Regular meals can help avoid the temptation of unhealthy snacking. Plan your meals to ensure a balanced intake throughout the day.
- Stay Well-Hydrated
Adequate hydration supports metabolism and overall health. Aim to drink at least eight glasses of water a day.
- Limit Processed Foods
Processed foods high in sugar, salt, and unhealthy fats should be limited. These can contribute to weight gain and metabolic problems, which are harder to manage without regular physical activity.
- Practice Mindful Eating
Be aware of your portion sizes and eating habits. Limit intake of sugary drinks and processed foods, and choose healthy snacks like nuts, seeds, plain yogurt, or fruit.
Tips for Women to Stay Healthy
- Eat a Variety of Colorful Vegetables
Fill your plate with a variety of colorful vegetables. They are low in calories but high in essential nutrients.
- Incorporate Whole Grains
Swap refined grains for whole grains like brown rice, whole wheat, and millets. These provide energy and fiber, aiding in digestion and keeping you full longer.
- Choose Healthy Snacks
Nutritious snacks such as nuts, seeds, plain yogurt, or fruit instead of high-calorie, low-nutrient are good options.
