By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor
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Healthy Woman; Healthy Family


Women play various roles throughout their life being a daughter, a wife or a mother. Whether she is a housewife or a working woman, women are always managing so many things. In most households, women are the primary caretakers of their family.

While managing it all, women often neglect their health. Poor nutrition, a lot of work responsibility with low levels of appreciation takes a toll on their physical and mental health.

A healthy woman can give rise to a healthy family. Proper nutrition and well-being of a woman can positively affect the family’s health. With increasing attention to the nutritional needs of adolescent girls, besides the rising prevalence of overweight, obesity, and lifestyle disorders affecting women later on in life, it is becoming more important that women’s health and nutrition is given priority at all stages of her life.

Few tips for women to ensure good health:

• Try to have a balanced, wholesome meal comprised of all the food groups- cereals, pulses, dairy, fruits, vegetables and healthy fats.

• Calcium rich foods and vitamin D needs to be included in the daily diet to ensure healthy bones. Skimmed/toned milk, curd and paneer, cheese, fish, green leafy vegetables, sesame seeds (til), finger millet (ragi), amaranth(rajgira) are rich in calcium.

• Iron deficiency is most common among Asian women and can lead to anaemia and fatigue. Sources of iron include iron-rich foods like garden cress seeds, red amaranth, brown chana, bajra, dried dates and rajma.

• Absorption of iron from can be enhanced by consuming vitamin C rich foods (e.g. lemon, amla, guava, citrus fruits).

• Include good protein quality foods like egg, fish, chicken, pulses & legumes, nuts, milk and milk products and soya granules in your diet.

•Protein shakes and diskettes like GRD Bix is an easy pick when you are busy preparing food for your family and on the go. Those who are weight conscious and have comorbidities like diabetes can opt for sugar free protein supplements and diskettes like GRD Lite.

•Pregnant women can opt for GRD Smart protein supplement which comes along with DHA & Taurine to meet their protein requirements (if a doctor has advised to take protein supplements.)

•Restrict the consumption of processed foods like ketchup, ready to eat soups, bakery products (biscuits and breads), papads, chutney, pickles and canned foods.

•A healthy body and mind can positively affect your health. Remove time for yourself and indulge in an activity which makes you happy and improves sense of wellbeing

•Practice deep breathing and meditation, yoga to relax your mind and body.

•Ensure to get adequate sleep and rest.

Proper nutrition and exercise can lead to a healthy body and mind of woman and a healthy woman can keep the whole family healthy.

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