With increasing age in women, the risk of diseases related to obesity and nutritional deficiency is higher than that of men. The reasons for this are hormones, pregnancy, and menopause in women. Although its side effects can be managed with regular exercise and a healthy diet, women are generally unable to exercise due to their busy schedules.


In such a situation, recently the Indian Council of Medical Research (ICMR) has made a diet chart for women who do not exercise. This diet chart helps them by ensuring balanced nutrition and avoiding unhealthy diet choices. It also explains how a woman can choose healthy food options for herself.

ICMR told that the diet plan should be like this
fruits and vegetables
The diet should include five servings of fruits and vegetables daily.
Whole grains
Whole grains are rich in fiber, complex carbohydrates, and other nutrients. In such a situation, the diet should include whole grains like barley, brown rice, jowar, millet, and oats.

Pulses and pulses
Pulses and pulses are good sources of protein, fiber, and other nutrients. In such a situation, pulses or pulses should be included in the diet at least three times a week.

Milk and Dairy Products
Milk and dairy products are good sources of calcium and vitamin D, which are essential for strong bones. In such a situation, it is important to consume low-fat milk, curd, and buttermilk regularly.

Fats and oils
Healthy fats are essential for the body, but they should be consumed only in limited quantities. In such a situation, unsaturated fats like peanut oil, mustard oil, canola oil, and olive oil should be used for cooking.

ICMR diet chart
Breakfast (470 Kcal) – Soaked and boiled whole grains – 60 gms Boiled red/black beans, cowpea,/chickpea – 30 gms, Green leafy vegetables – 50 gms Nuts – 20 gms
Lunch (740 kcal) – Cereals – 80 grams, Pulses – 20 grams, Vegetables – 150 grams, Green leafy vegetables – 50 grams, Nuts – 10 grams, Curd – 150 ml/ Paneer, Fruits – 50 grams.
Dinner (415 kcal)- Cereals- 60 grams, Pulses- 15 grams, Vegetables- 50 grams, Oil- 5 grams, Curd- 100 ml, Fruits- 50 grams.
Evening snack (35 kcal)- Milk- 50 ml.
Read this also- If you don't like milk, fill your bones with calcium with the help of these 5 foods, it will remain strong till old age.

It is also important to keep these things in mind
To improve health, drink adequate amount of water throughout the day, limit salt and sugar intake, avoid fried, canned, and packaged food, and limit or completely stop alcohol consumption.

(PC: Freepik)