Running around your toddler? Diet tips for working moms

Trying to balance family and work or school demands, as well as media pressure to look and eat a certain way, can make it difficult for any woman to maintain a healthy diet. However, eating the right things can help you get through the different stages of a woman's life as well as boost your mood, give you more energy, and keep you at a healthy weight. The most important thing is to design your diet around your essential nutritional needs, even though what works best for one woman may not always be the best option for another. Here’s how you should stay energetic throughout the day:

Eating wholesome, satisfying meals is one way to combat the daily challenges we moms face. At each meal, design your plate to include half of your plate as fruits and vegetables, one-quarter to one-third of your plate as protein, one-quarter to one-third of your plate as healthy carbs, and healthy fats, which are more difficult to quantify. Water should be consumed throughout the day. Snacks every 2-4 hours between meals are recommended.

Dr. Rohini Patil, MBBS, Nutritionist, CEO, Nutracy Lifestyle says, “Avoid consuming processed foods and beverages. Foods like sugary snacks, cookies with extra salt, and dishes made with white flour and preservatives all contribute to lifestyle diseases.”

For good health, follow ethnic food practices and include indigenous foods. Cook meals with a cultural and local flavour. Use foods that are easily accessible. Seasonal fruits and vegetables provide the most nutrition.

Women are incredibly susceptible to calcium deficiency. When your body doesn't get the calcium it needs each day, it will take it from your bones, which could make you weaker overall. However, natural calcium sources like leafy green vegetables, fish, grains, tofu, etc. can also be helpful in addition to a daily calcium supplement.

“Nuts are one of the simplest ways to increase the nutritional value of your diet. They are not only a great source of vitamins that are good for you, but they are also very simple to incorporate into meals. To your roti, vegetables, and salads, add nuts like flaxseed, sunflower, etc. Use it as a topping and keep it in your pantry as a constant extra item that makes a big difference,” says Dr. Patil.