Healthy Eating tips for working women. These days women equally contribute towards income generation of a family.Due to long working hours and busy lifestyle women hardly find time to focus on their health.Busy Lifestyle,Long Working Hours,Unhealthy Eating Habits,Lack of Activity,Lifestyle Related Disorders are some the issues women face these days. GENERAL HEALTHY EATING TIPS •Eating breakfast is very healthy as it gives a much needed raise to the sluggish BMR. •Avoid one bite meals as mid time snacks •Include negative calorie foods Include foods rich in antioxidants, phyto-chemicals •Include energy boosting foods – flaxseeds, prunes, walnuts, almonds, alfalfa sprouts, sunflower, melon seeds •Include high biological value protein – soybean, tofu, mushrooms, skim milk powder Improve calcium, iron intake add sesame seeds, ragi flour, skim milk powder, soya flour to chapatti Atta •Add oat bran, wheat bran to boost fiber intake •Include wheat germ to boost vitamin E intake (www.youndietplans.com)

1. Presented By:www.youndietplans.com

2. Busy Lifestyle
Long Working Hours
Unhealthy Eating Habits
Lack of Activity
Lifestyle Related Disorders

3. Managing Healthy Lifestyle

4. GENERAL HEALTHY EATING TIPS
• Eating breakfast is very healthy as it gives a
much needed raise to the sluggish BMR.
• Avoid one bite meals as mid time snacks
• Include negative calorie foods .

5. • Include foods rich in antioxidants, phyto-
chemicals
• Include energy boosting foods – flaxseeds,
prunes, walnuts, almonds, alfalfa sprouts,
sunflower, melon seeds
• Include high biological value protein –
soybean, tofu, mushrooms, skim milk powder

6. • Improve calcium, iron intake add sesame seeds,
ragi flour, skim milk powder, soya flour to
chapatti Atta
• Add oat bran, wheat bran to boost fiber intake
• Include wheat germ to boost vitamin E intake

7. • Opt for olive, ricebran, peanut oil,
flaxseeds & fish to increase omega 3
fatty acid & MUFA intake
• Choose fresh fruits over fruit juices
• Use fats & oils sparingly
• Avoid aerated drinks

8. • Avoid processed & packaged foods
• Avoid excessive intake of bakery foods –
biscuits, bread, khari, toast etc.
• Avoid excessive use of sugar, sweets,
desserts, syrups, ketchups, energy drinks.

9. • Avoid browning & over cooking of
foods.
• Avoid stress while eating – it may cause
heart burn, colitis,
• Eat slowly, chew properly, use a fork &
spoon, decrease portion sizes

10. •Thirst signals can be mistaken for
hunger
•Eat smaller frequent meals
•Do not use food as a reward, solace
•Make heart healthy substitutions
•Eat junk food in moderation

11. • Read food labels
• De stress
• Sleep well – 8 hrs
• Go for regular health check ups

12. HEALTHY EATING MADE EASY FOR WORKING
WOMEN

13. You get up late, grab some cereal, dash to work and by 11
o’clock realize you’re starving! Sound familiar?
If so, you need to rediscover the importance of the pack up,
and how to pack a lunch which will save you from the
downfall of quick fix chocolate, crisps, high calorie prepacked sandwiches and fast food outlets…

14. Don’t Let Time Be Your Enemy
• If you don’t think there’s time in your morning routine make it the
night before. When time isn’t a concern you will find it can be
enjoyable planning lots of healthy treats to enjoy the following day.

15. Plan Your Snacks
• Snacks are the perfect way to control your blood sugar
levels and hence your hunger. Plan a few healthy snacks
for the times when you know you get hungry. Low fat
yogurts, carrot batons with cottage cheese or a slice of
whole meal bread with honey (or reduced sugar jam) are
better alternatives.

16. Don’t Fear Fruit
• If you’re not used to eating fruit, don’t punish yourself
by chucking in the "dieter’s apple". Unless you’re an
apple lover, you won’t eat it! Try to make it fun - slice it
up, coat it in lemon juice (to stop it going brown) and
toss in a few red grapes. Now you’ve got some
interesting finger food for that 11 o’clock low! Make it
bite size and mess free and you’re more likely to indulge
- pineapple or melon cubes, orange and kiwi slices, or a
handful of berries are all ideal.

17. • Satisfying Sandwiches
Make your sandwiches interesting - like the ones
which tempt you from the supermarket shelf! Wraps,
pittas all make a welcome change from the sliced white
bread with ham routine. Go easy on the meat or cheese
and fill it up with salad. Try leaving out the butter or
mayo and using a healthy option salad dressing
(mustard, lime juice) add taste, not fat.

18. • Wraps: Stuffing's can be prepared and stuffed
in tortillas or plain crepes etc. for a delicious
lunch.
• Ready made solutions: When shopping, go
for shredded cabbage, sliced vegetables,
canned, diced tomatoes and some frozen
vegetables to save you a lot of time when
making salads and vegetable dishes.

19. • Pasta Lover's Lunch Salad. Pack a cold pasta salad
.Make your salad with lean meat or low-fat cheese (so it
has some protein), lots of vegetables to boost fiber and
use a whole-grain blend pasta. Then just drizzle some
light vinaigrette over the top and toss.

20. • For protein, wrap some seasoned chicken or turkey in a leaf or two
•
•
•
•
•
•
of red lettuce. Add a piece of fruit.
Fill celery sticks with cream or curd cheese or nut butter, and wrap
in cling film to transport.
Bring some cut up raw vegetables such as carrots, cauliflower,
peppers and celery, with a container of cottage cheese as a dip.
Season a pot of plain yoghurt with chopped nuts, and enjoy with a
piece of crunchy fruit.
Bake a sweet potato and sprinkle with cinnamon or nutmeg for a
sweet but healthy snack.
Chop an apple into a mashed can of tuna, and eat it with celery
sticks, carrots, pepper and cauliflower florets.
Other nutritious foods include sardines, cottage cheese, nuts,
seeds and virtually all fruits and vegetables.

21. While Eating Out
•
•
•
•
Choose smaller sized portions.
While eating Pizzas choose pizzas with thin crusts and go easy on the
cheese and extra meat toppings.
Opting for low fat alternatives to traditional fast food such as a salad,
baked potato and grilled chicken salad is another good step towards
building good healthy food habits.
Macoroni and cheese, 1 cup has 380 calories. Opt for a whole wheat
pasta (1 cup) tossed with olive oil (1 tsp) and garlic (1 clove), 214
calories. This option gives you more fiber and makes a heart healthy
pick.

23. For practical hints - alternative food items are indicated as follows
Items
Alternatives
•
Salad oil (1 tsp)/mayonnaise
dressing 1 tbs (100 kcal)
•
Sour cream (210 kcal/100 g)
Yoghurt (60 kcal/100 g)
•
Regular pudding or dessert
(average 150 kcal/serving)
Fresh fruit as a dessert (40 kcal/piece)
•
Aerated soft drink (60-80 kcal)
Plain soda with fresh lime (0 kcal)
•
Whole milk (170 kcal/glass)
Skimmed milk (80 kcal/glass)
•
Sherbat (80 lcal/glass)
Butter milk (40 kcal/glass)
Lemon dressing (0 kcal)

24. "He that takes medicine and neglects diet, wastes
the skills of the physician."
(Chinese proverb)