Essentials for a Healthy diet for Women

With busy lives trying to balance the demands of family & work – it is difficult for any woman or girl to maintain a healthy diet.  But eating a balanced & healthy diet is most important to support mood, boost energy level, ease symptoms of menopause, to reduce symptoms of PMS and to keep bones strong.

Apart from Carbs, Protein & Fats women require higher amounts of Vitamins & minerals as they are at higher risk of Anaemia, Weakened bones & Osteoporosis, hormonal changes due to menstruation, menopause etc.

The important Vitamins & Minerals are Calcium, Magnesium, Vitamin – D, & Folate.

CALCIUM :

Take calcium to build healthy bones throughout the life, to regulate heart’s rhythm & to ensure proper function of nervous system.  Calcium deficiency can lead to mood problems such as irritability, anxiety, depression, & sleep difficulties & can lead to osteoporosis if not taking enough calcium through diet.  Calcium is better absorbed when it is taken with the combination of Magnesium & Vitamin – D.

DAILY REQUIREMENT : 1000 mg/d

SOURCES :

CALCIUMMilk & Milk Products, Green Leafy Vegetables,Oatmeal, Tofu, Cabbage, Garlic, Green Beans etc.

MAGNESIUMGreen Leafy Vegetables, Cucumber, Broccoli, Celery, Green Beans etc.

Vitamin – DDirect Sunlight, Eggs, Vitamin – D, Fortified products, Salmon, Cod etc.

IRON :

Iron helps to create Haemoglobin & also important for maintaining healthy skin, hair & nails.  Low Iron level in the body can lead to Anaemia.  Anaemia can deplete energy, makes feel weak, exhausted etc.

DAILLY REQUIREMENTS : 15 – 18 mg/d

SOURCESLentils, Raisins, Apricots, Green Peas, Spinach, Tomatoes, Lentils, Kidney Beans, Fortified Cereals, Pastas etc.

FOLATE :

It is important to lower a risk of Heart disease and few types of Cancer & also important during Menopause.  A deficiency can lead to Depression, Headache, Fatigue, Anaemia etc.

DAILY REQUIREMENTS :    400 micrograms/d

SOURCES :

Green Leafy Vegetables, Fruits, Nuts, Orange Juice, Broccoli, Spinach, Peas, Beans, Fortified Cereals, Pastas etc.

INSTANT RAGI DOSA RECIPE :

INGREDIENTS :

Ragi flour – 1/2 cup
Onion finely chopped – 1/4 cup
Green chilli – 1 finely chopped
Coriander leaves -finely chopped -1 tbsp
Curry leaves – few tender ones
Oil for making dosas

PREPARATION :

Mix ragi flour with needed hot water until there are no lumps. Then add onions, green chillies, coriander leaves, curry leaves and salt needed.

The batter should be thin like rava dosa batter.

METHOD :

Heat dosa tawa, pour the batter from the outer corners of the tawa and fill the inside of the tawa . Do not spread this batter like normal dosa.
Drizzle a tsp of oil around the dosa. It will take time to get cooked.
Once cooked flip it over to the other side and let the other side get cooked.
Remove from tawa and serve hot with chutney.
You can also add a little rice flour if needed.

BENEFITS OF RAGI :

It is high in Protein.

It is a great source of Calcium & has good amount of Iron.

It is also low in Fat & rich in Fiber so helpful in weight loss.

It is rich in Antioxidants.

Image Credits: Indobase.com

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