Healthy Diet Tips For Working Women

Working women need to be like superheroes to balance the demands of work and family. In the struggle to cope up and strike a balance, women often fall short of the right nutrition and end up succumbing to illnesses. You may be surprised to know that women require more nutrition than men to sustain themselves and carry out regular activities.

The right nutrition helps enhance mood, support healthy body function, and boosts energy. Whatever the age might be, committing to a balanced nutritious diet helps women sail through all obstacles of life.

Nutrition Tips for Working Women

Women need to go through different challenges of life-which include being a wife, pregnancy, motherhood, and old age. Apart from these, women also have to face the hectic schedules of their professional careers. Hence, concentration on the right nutrition is extremely important for women. Below mentioned are some nutrition tips for working women.

1} Avoid processed food

This is the most difficult thing to forgo among working people. Women face a lack of time to concentrate on their healthy eating due to pressures in personal and professional life. Hence, working women easily take to junk and processed food to satiate their hunger and beat the stress. Processed food is rich in trans fat, excess sugar and salt which is a big enemy to your health. To lead a healthy lifestyle, working women should completely avoid junk and processed food.

processed food

2} Never skip breakfast

Most of us would relate to this, don’t we? At some point of time or the other, we all would have skipped our breakfast in a rush to reach office on time. Working women often face the crunch of time while attending to the duties of family. Due to this, women end up compromising their health. Breakfast is the most important meal of the day and literally mean “break the fast”. If you skip breakfast, the hunger cravings increase making you resort to calorie-rich foods to satiate your hunger. The most important nutrition tips for every working woman is to have a healthy and wholesome breakfast.


3} Avoid bad carbs at lunch

We all resort to carrying simple food to work, however, carbs like pasta, processed food, and whole grain bread have negative effects on your health. If you prefer to eat carbs at lunch to remain energised, you can switch to healthier alternatives like rice, quinoa, farro grains, and root vegetables. Grains like quinoa and farro can be cooked in bulk for 3 to 3 days in a row to save time.

bad carbs

4} Drink Plenty of Water

Staying hydrated is the key to staying fit and healthy. There is nothing better than plain water. Try avoiding aerated beverages and switch to plain water instead. Drink plenty of water throughout the day between work and other activities. Drinking water helps the body carry out all the necessary functions effectively.

drinking water

5} Eat Healthy Snacks

Due to stress working women need to face juggling between work and family, they often resort to unhealthy snacks and binge eating. Hunger between meals is inevitable. Hence, consider eating healthy snacks such as fruits, dried nuts, yoghurt, and protein bars to curb unhealthy cravings.

healthy snacks

6} Take Supplements

Sometimes it is not completely possible to meet all the nutrient requirements of the body. Women need more nutrition as they need to cope up with several challenging phases of their life. Working women are always the risk of not getting the adequate nutrition that they require. Hence, it is better to compensate some nutrition through nutritional supplements. Working women can start taking supplements of Vitamin B complex, C, D, and omega-3s after consultation with a doctor.

nutritional supplements

Working women should follow a nutritious diet and healthy lifestyle to fulfil the demands of all the roles they face. These above-mentioned tips will help them cope with pressure and challenges they face in day to day life.


Planning for Pregnancy? Preconception Care that you should take

Most of us don’t realise that adequate care before conception can have a positive impact on the health of both the mother and baby. Our health as adults majorly depends on the way we were nourished in our mother’s womb. Hence, it is very important to seek information on proper health care before trying to conceive a baby. Preconception care helps you prepare mentally and physically for pregnancy and parenthood.

Objective of Preconception Care

The sole objective of preconception care is to prepare the body for hormonal changes, pregnancy, and birth. Taking care before conceiving improves your chances of getting pregnant, maintains a healthy pregnancy, supports healthy baby development, and helps in recovery after birth.

Nutritional supplements before conception

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Your doctor will prescribe several nutritional supplements if you are planning to get pregnant. The universally recommended supplement is folic acid. Folic acid is required for healthy growth and development of the baby in the womb. Folic acid is known to reduce neural tube birth defects such as spina bifida. The recommended dosage of folic acid is about 500mg a day. It is advised to be taken before conception and until 3 months of pregnancy.

Other nutritional supplements can include zinc, iron, calcium, and a multi-vitamin. Apart from these nutritional supplements, your doctor will also advise you to eat a balanced diet and drink plenty of water.

Tests recommended before conception

If you are planning to get pregnant, it may be a good idea to visit your doctor. Your doctor will take down your medical history, family history, background, and prescribe certain tests and procedures to get you started. Some of the tests recommended are

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1} Blood tests (full blood count and ferritin levels)

2} Tests to check immunity against rubella

3} Urine tests to check for protein, glucose, and infections

4} Blood pressure check

5} Dental check up

6} Pap smear if required

Simple tips to improve health before conception

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1} Drink plenty of water

2} Eat a healthy and well-balanced diet

3} Quit smoking and alcohol

4} Reduce caffeine intake

5} Take nutritional supplements regularly

6} Maintain a healthy weight and BMI

7} Exercise regularly

8} Avoid taking over the counter medications unless prescribed by the doctor

9} Avoid contacts with pesticides and chemicals

10} Avoid overheating activities like saunas and spas

11} Reduce stress and practice meditation techniques

12} Visit a healthcare practitioner before conception

Preconception care for men

Good health has the same fertility impact on both men and women. It is very important that men also take care of themselves before the couple try to conceive. Since men contribute half the genetic material to make a baby, preconception care is equally important for men. Since sperms take about 3 months to develop before being able to fertilise the egg, it is ideal that men start practising preconception care at least 3 to 6 months prior to conception.

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Starting preconception care early and at the right time is advisable. Good preconception care will help you have a healthy pregnancy and baby. Soon after you get pregnant, continue to maintain the same healthy habits and see your doctor regularly for prenatal care.