Ideal diet for Indian women

Eating well is the best way to look and feel great. A woman’s diet has to be healthy to give her energy to keep her going, and to support her through the various stages in life – starting from pregnancy to menopause.

A mother who is aware of good eating habits and practices this in her kitchen brings up healthy children.

Good eating gives healthy hair, eyes, skin and an enviable figure.

Committing to a healthy diet is the best way to care for yourself. Some of the essential nutrients and habits that a woman’s body would be grateful for are:

  • Folic acid – which is an essential prenatal vitamin that prevents defects of the brain and spinal cord, neural tube abnormalities, and pre-term delivery. Found in fruits and green leafy vegetables.
  • Calcium – that strengthens bones and prevents osteoporosis. For pregnant and lactating mothers, calcium is of utmost importance. Milk is the best source of calcium and the best absorbed too. Calcium is also found in green leafy vegetables, cereals, nuts, some fruits and small fish.
  • Iron – which prevents anaemia, increases mental alertness and removes fatigue, gives healthy skin and hair. A woman who is not anaemic functions better at home and work. Again, green leafy vegetables and nuts score here. Best-absorbed sources are from organ meat, fish and chicken. It is also found in jaggery.
  • Antioxidants – found in fresh vegetables, fruits, nuts and seeds, slow aging and keep you young looking.
  • Water – Good old water that irrigates your body, keeps you alert, flushes out toxins and moisturises your skin.

A healthy diet has to be complemented by exercise. Being active improves blood circulation, enhances skin tone, increases bone density preventing osteoporosis, controls obesity, tones the body, and improves mental health and busts stress.

Finally, don’t deny yourself your beauty sleep of 8 hours. It helps rest your body and mind and repairs the wear and tear of daily life. Sleep well to wake up replenished with energy to face the next day.

Parvathy Radhakrishnan
Parvathy R Krishnan, a Nutrition & Dietetics expert, is a member of Research Society for the Study of Diabetes in India. Parvathy blogs at

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