Diet plan for women aged 40-60 years

Health care and balanced diet becomes very important for women between the ages of 40 and 60. At this age, the risk of hormonal changes (such as menopause), bone weakness, weight gain, thyroid problems or heart disease etc. increases. In such a situation, a 'health plate' rich in nutrients acts as a protective shield for women.

Things You Will Need

• N/A

Method

What should be in the plate?

1. Carbohydrates (40-50%):

Wheat/jowar/millet roti, porridge, brown rice, oats, coarse grains like ragi, quinoa etc.

2. Protein (20-25%):

Pulses, kidney beans, chickpeas, paneer, soya, egg, curd, milk, sprouted pulses.

3. Vitamins and minerals (15-20%):

Eat 2 fruits and 3-4 bowls of vegetables daily to fulfill the nutrients obtained from seasonal fruits and green vegetables.

4. Calcium:

Milk, curd, paneer, sesame, ragi, peanuts, ladyfinger. Take about half a liter of milk or 1 bowl of curd.

5. Fiber:

Include salad, fruits, whole grains in the diet. This will prevent constipation.

6. Fats (10-15%):

Mustard oil, sesame oil, sunflower oil, olive oil, ghee (1-2 spoons). Use oils in food in rotation.

Also keep these things in mind

■Reduce salt and sugar, this habit is good for heart and blood pressure.

■Do light physical activity 5 days a week, like walking, yoga.

■Get a health checkup done every 6 months. Especially get your bones and thyroid checked.

■Drink plenty of water. Drink at least 3 liters of water throughout the day.

■If you have problems like sugar, BP etc., then use less salt in your food.

■Do not take sweets, you can take foods with natural sugar.

Prepare a health plate like this

(About 1500-1700 calories, for a woman with moderate activity)

■Lukewarm water + 5 soaked almonds and walnuts at 6-7 am.

■Breakfast at 8am: Oats/Poha/Upma/Dalia/Ragi Cheeja + 1 cup milk

■Mid-morning at 11am: Coconut water/Buttermilk/Fruit

■1pm: 2 chapattis + 1 bowl of dal/1 bowl of curd + 1 bowl of vegetables + salad

■4pm: Green tea + 1 handful of mixed nuts or roasted chana/roasted makhana

■7pm-8pm: 2 chapattis, vegetable dal + salad or vegetable khichdi + green vegetables + salad

■9pm: 1 cup of lukewarm milk before going to bed. If you can't sleep at night, you can have chamomile tea before going to bed.