Fitness mantra
Look after your diet 
the way you look after your home!
For a homemaker, often it is household chores that get priority and health is put on the backburner. You owe it to yourself to eat a balanced diet, writes B. N. Behera

ARE you tired of the rapid rhythm of your life? Are you tired of not being able to focus on important tasks and are constantly getting distracted with trivial tasks? Are you tired of the overwhelming chores in your home? Do your children ever stop calling for you, asking for things? Simply …yes! Looking after their homes and taking care of children is what a housewife generally does and many women prefer this as compared to working. Similar daily routine work, having a less exciting life, a limited circle of friends, minimum interaction with other people, loads of household work, unhealthy dietary habits and tension related to home creates depression and boredom in housewives’ life. They are prone to suffer from household boredom syndrome and this is likely to affect their health as well as nutritional status and they become either malnourished or over nourished.

How to counter boredom

n A housewife must take interest in activities outside the house.

n Develop hobbies.

n Take care of her looks, exercise and diet.

n Spend quality time with her husband.

n Organise parties and have friends over.

n Go on vacation with the family.

n Play indoor and outdoor games with her children and husband.

n Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. It can be simple, too. Just follow these tips:

Dietary tips 

Do not skip breakfast: A healthy breakfast at the right time can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going. Whole meal cereal, with fruit sliced over the top is a tasty and nutritious breakfast e.g. stuffed parantha with curd/ dalia/nutri porridge/cornflakes with milk.

A homemaker should try and eat with the family

It’s not just what you eat, it’s how you eat: Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it’s important to slow down and think about food as nourishment rather than just something to gulp down in between housework or on the way to pick up kids.

Eat with others whenever possible: Eating with other people has numerous social and emotional benefits and allows you to develop model healthy eating habits. Eating in front of the TV or computer often leads to mindless overeating.

Listen to your body: Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

Fill up on colourful fruits and vegetables Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fibre. Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colours provide different benefits, so eat a variety. Aim for a minimum of five portions each day.

Eat more healthy carbohydrates and whole grains: Choose healthy carbohydrates and fibre sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes.

Put protein in perspective: A lack of protein in the diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Quality sources of protein include fresh fish, chicken or turkey, tofu, soy milk, eggs, beans, lentils, or nuts. Focus on equal servings of proteins, whole grains and vegetables.

Enjoy healthy fats, avoid unhealthy fats: Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help to prevent dementia. Healthy fats such as monounsaturated fats like canola oil, olive oil, peanut oil and avocados and polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish and oilseeds such as sunflower, corn, soybean, flaxseed oils, and walnuts. Reduce or eliminate saturated fats found in red meat and whole milk dairy products and trans-fats found in bakery products, fried foods, snack foods and other processed foods.

Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and healthy. It is an essential building block for lifelong bone health in both men and women, as well as many other important functions. Dairy products, vegetable and greens are good sources of calcium.

Limit sugar and salt: Sugar present in candy, cakes, desserts and large amounts of hidden sugars present in bakery products, soups, pasta, sauce, fast foods and ketchups needs to be curtailed. Eating too much salt can cause high blood pressure and lead to other health problems. Try to limit sodium intake to 1,500 to 2,300 mg per day, the equivalent of one teaspoon of salt. Avoid processed or pre-packaged foods. Be careful when eating out. Opt for fresh or frozen vegetables instead of canned vegetables. Cut back on salty snacks.

Think of water and exercise as food groups in your diet: Always staying well hydrated will also help you make healthier food choices. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit. You have to exercise at least three to four times a week for 40 – 45 minutes a day to stay in shape. 

Try to avoid stress: A well-nourished and fit body can be more resilient to stressful conditions. Many illnesses induce stress, which in turn induces eating disorders, addiction to alcohol and substance abuse. 

(The writer is a dietician, Department of Dietetics, PGIMER, Chandigarh)