Nutrition and Health Tips For Working Women & Housewives
The multitasking gene is embedded in women, and that’s one of the reasons why you see her juggling her family and tasks so flawlessly. But at the end of the day, when it comes to eating right, we women tend to ignore it, at least most of the time.
One of the reasons here is that we get so involved in our everyday duties, whether it is taking care of the family or trying to climb the corporate ladder or both, that we don’t prioritize ourselves and our eating habits enough.
And the other reason or rather the culprit why we follow an unhealthy eating routine is because of the unrealistic standards set by the media on how women should be. The body shapes they expect us to maintain can only be achieved by starving ourselves and that’s definitely not right for anyone!
In today’s day and age, it is high time that we embrace ourselves the way we are and work on keeping ourselves healthy. Are you with me ladies? Well then, keep reading to know more.
Eat That Breakfast
Most of us are guilty of skipping breakfast. Yes, we get it. Maybe your kid’s school bus has arrived or maybe you need to work on a presentation urgently, but whatever your reasons are, not eating a nutritious breakfast isn’t a solution. If time is a constraint then meal prep your way through the week. And, even if you are trying to lose weight, never skip your breakfast! Instead, eat something filling and protein-rich. A few ideas for a healthy breakfast include;
- Overnight oats
- Banana, peanut butter smoothie with almond milk
- A bowl of fresh fruits (you can cut and keep them in a refrigerator the previous night)
- Eggs and brown bread toast
- Smoked salmon and avocado toasts
- Toast with figs and yogurt
- Tofu or cottage cheese scramble
Water, Water, More Water!
We know, we know, you have probably heard about this a million times, but my dear, this is the most important step. You need to drink loads and loads of water. Drinking plenty of water will keep you detoxify, keep you energetic, and replenish your body with fluids. Also, being thoroughly hydrated will ensure beautiful skin. Now, if you are bored of plain ol’ water then you can make your own flavored water at home. Just add a few pieces of fruits of your choice in a water bottle and let it sit for an hour before you consume it or else lemon water also tastes quite delicious.
Don’t Neglect Calcium
Every day, women under 50 must consume 1000 mg calcium and 1200 mg for women over 50. It is not only necessary for healthy bones and teeth, but calcium deficiency can cause irritation, depression, anxiety, and sleeping difficulty.
Calcium is also important to regulate the rhythm of your heart and keep your nervous system intact. So, when your body doesn’t receive the necessary amounts of calcium, it starts borrowing it from your bones, which weakens your bones and can also lead to osteoporosis. Now, how to ensure you consume the required amounts of calcium every day natural? Take a look at some of the calcium-rich food.
- 1 glass milk – 125 mg
- 1 egg – 25 mg
- 100 grams chia seeds – 631 mg
- 100 grams Cottage cheese – 83 mg
- 100 grams almonds – 264 mg
- 100 grams figs – 162 mg
- 100 grams spinach – 99 mg
- 100 grams Kale – 254 mg
- 28 grams whey protein – 200 mg
- 100 grams boiled lentils – 19 mg
- 100 grams baked beans – 61 mg
Include Vitamin D and Magnesium Too!
While vitamin D is necessary for bone health and also immune system functioning, magnesium enhances the absorption of calcium from the blood to bones. It also helps fight depression, benefits people with type-2 diabetes, can lower blood sugar levels, contains anti-inflammatory benefits, can prevent migraines, and helps relax PMS symptoms.
Sunlight, eggs, and milk are good sources of vitamin D. The recommended amount of magnesium is 310 to 320 mg every day and some of the great sources of magnesium are;
- 1 cup cooked spinach – 157 mg
- 1 cup green beans – 25 mg
- 1 cup broccoli – 19.1 mg
- 1 cup kale – 31.5 mg
- 100 grams cucumber – 12 mg
- 1 oz serving dark chocolate – 64 mg
- 100 grams avocado – 29 mg
- 100 grams tofu – 30 mg
Let’s Not Forget Iron
Did you know? Anemia is one of the most common deficiencies in women, which is caused because of insufficient iron in our bodies. Therefore, you need to consume 18 mg iron daily. Iron is essential because it creates hemoglobin, which carries oxygen to the blood. And, menstruation leads to loss of iron. Some of the iron-rich food includes;
- 100 grams spinach – 2.7 mg
- 200 grams cooked lentils – 6.6 mg
- 28-gram pumpkin seeds – 2.5 mg
- 185 grams cooked quinoa – 2.8 mg
- 126 grams tofu – 3.4 mg
- 28 grams dark chocolate – 3.4 mg
Exercise is a must. There is no middle ground. Only consuming healthy food will not do the deed. So, never miss a workout. It can be a 30-minute walk or you can hit the gym. The choice is yours, along with at least 7 hours of peaceful sleep. Do it regularly. If you want, you can even take up a sport to make workouts more entertaining.
Limit Caffeine and Alcohol
I cannot do without coffee either. However, as they say, too much is too bad, gulping too many cups will leave you dehydrated and also deplete calcium from your body. So, stick to a maximum of two cups of coffee. Apply the same rule when it comes to alcohol. About two drinks once are okay but anything more can have an adverse effect on your health.
Remember, staying healthy will help you take care of your family and advance in your career. So, do follow these tips and let us know if we must include anything else.