Women-Career & Health

Health tips for working women

1. Drink plenty of water everyday to lubricate your body cells. 
    Now, find a perfect water bottle that will find a place in your work desk.


2. Let some green vegetables be a part of your diet. Packing some carrots and other salad for         snack not just saves your time, but also add up to your nutrients.


3. Avoid those attractive but junk stuffs; i know this is one of the difficult things to do. 
    Yet, try your best to keep away from it!


4. Never skip your breakfast! This is the biggest mistake which almost every working woman       do ( even I am no exception). Try filling up your tummy with some healthy and easy to             prepare food like oat meals, eggs etc.


5. Grab a glass of milk everyday. Calcium content is a must for any working woman to keep up     her energy levels.

Diet for Pregnant Women


Basically Balanced diet must contain some or other thing from the entire food group. Not only this but balanced diet also meant to keep track on the proper quantity, quality & reaction or allergy of any food on mother. Following tips will help you and your baby stay healthy


Those who suffer from constipation, gas, bloating must avoid peas and other `heavy to digest' cereals, potato. They must take green gram as it is easy to digest and gives protein.
Black grapes, banana, ripe mango, dates, cashewnuts, apricot are very beneficial.
Butter, clarified butter, milk, honey, fennel seeds, sweets made from jaggery rather than white sugar can be taken in small quantity.
Rice, Murmure, pulao, Bhakari, Khichri, Chapati, Paratha, Gujarati thepla are the items made from wheat and rice, so they are quite beneficial.
Items such as sandwich, bakery bread, bun, dhokla, pizza, handva, pancake, khaman, steamed rice cake, curd, tomato, tamarind, kadhi usually increase the swellings and acidity. So, try to avoid such item but if such problems do not exist, you can take in small quantity.
Indian women try to carry out fasts during pregnancy which is not good for health.
Do not eat left over, frozen & deep-frozen food.
Avoid cold drinks, mutton, cocoa, chicken, eggs, alcohol, smoking, tobacco, betel nut, pan-masala but tea, coffee & ice-creams can be taken in small quantity.
Remember, the baby inside depends on you for proper nutrition. So, if you will take healthy & balanced diet your child will become healthy.
During pregnancy, mother must focus on supplemental nutrients while maintaining a balanced and nutritious diet. They must get a list of healthy Indian foods and meal planning tips from doctor to eat well during a pregnancy.
The MyPlate food groups


Grains : 7 ounces a day


Generally, an ounce of grains equals one slice of bread, one small corn or flour tortilla, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked cereal, rice, or pasta. Get at least half of your daily grains from whole grains (like whole wheat bread or brown rice). Whole grains contain the most fiber, vitamins, and nutrients.


Fruits : 2 cups a day


Vary the color of the fruit you eat and choose fresh over frozen or canned whenever possible. Many prepackaged varieties are preserved in sugary liquid, so choose products without added sugar. Bonus: The fiber in fruit helps prevent two common side effects of pregnancy, hemorrhoidsand constipation.


Vegetables : 3 cups a day


Fresh vegetables taste better than canned or frozen, and they're also a better choice to control sodium and avoid preservatives. But when it comes to fiber and vitamins, canned and frozen veggies are just as nutritious as fresh. For maximum nutrition, vary the color of the vegetables you choose. Broccoli, for example, is packed with folate, calcium, and B vitamins. Sweet potatoes provide vitamin A, vitamin C, and fiber.


Meat and beans : 6 ounces a day


This equals about two servings that are each the size of a deck of cards. Choose lean meat and limit fish to 12 ounces per week. (More than that may expose your baby to harmful levels of mercury.)


Dairy : 3 cups a day


In the MyPlate plan, 1 cup of dairy equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. In general, dairy products are a great source of calcium and protein. And low-fat varieties give you all the nutrients you need without the extra fat.


Oils : 6 teaspoons a day


The best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds, and olives. Note: An avocado is a fruit but it's included in the oils category because most of its calories come from fat.