For Women On The Run

... Well, in today's world things are slightly different. Women run around with gadgets at home and at work, and these gadgets keep them busier than the day allows. As a result they are physically less active, eat unhealthy and in greater quantities, are more stressed and sleep deprived. It is a constant struggle and juggling act to manage life well. In this mad dash to be superwomen, Women's health and nutrition have suffered.

When making time to eat, a woman needs to keep these ten points in mind. These will not only help her maintain her health and stamina, but will protect her from developing health problems in the future.

1. High fiber foods. (Peas, broccoli, pears, apples) Try eating foods that have at least 3.5 - 4 grams of fiber per serving. Not only is fiber a cancer fighter but it also helps replace high calorie foods & help in fat absorption. Choose whole wheat bread, pasta, and cereals (wheat, ragi, bajra, jowar, barley, maize, corn, etc).
2. Carrot juice. Helps ward off PMS, high blood pressure and osteoporosis. Excellent cleanser & energy booster. Down a glass a day to help you rise and shine!
3. "Youth" berries. The antioxidant stars that slow down aging. Toss them onto your cereal for a power-packed breakfast. A cup of delicious mixed berries contains ellagic acid, a compound that fights colon cancer.
4. Apples and nuts. Take fruit and nuts with you to work. They are a great source of protein, good fats and are an anti-oxidant rich snack, providing you the everlasting energy release.
5.  Water. Staying hydrated prevents fatigue, headache & poor concentration as well as flushes out the toxins from your body. Carry bottled water to work and aim for eight glasses a day. Do not substitute water for carbonated drinks.
6.  Dairy. Your body needs calcium to maintain healthy bones and teeth, regulate blood clotting, transmit nerve impulses, and regulate your heart's rhythm. Three servings spread during a day are perfect. Juices with added Vitamin D supplement is recommended as it helps in the absorption of calcium.
7.  Dipped Veggie Salad. Keep handy as a healthy snack. Toss a few of your favorite vegetables (cucumber, boiled potatoes, cabbages, capsicum, tomatoes and broccoli) in fat free mayonnaise, spiced fat free yogurt or melted low fat cheese to get your days vitamin & mineral boost.
8.  Lean protein. The more active you are, the more protein you need. Fresh fish, poultry, eggs, & low fat dairy are healthy sources of iron & protein.                             For vegetarians, beans and legumes are nutritional powerhouses. Try including beans such as rajmah, cowpea, double beans or pink beans into your vegetarian dishes.
9.  Soy power. Consume ½ - 1 cup (20 - 25g) of soy products like soymilk, tofu, soybean, soy chunks etc, to aid your protein power & phytonutrients.
10.  Green tea. Tea-lovers, try green tea, an anti-oxidant packed with flavonoids and emerge a more youthful YOU!!

So ladies, press the pause button, and assess your lifestyle!

By. Kanchan Saggi, Dietitian, NutritionVista.com