Dr Vinutha G, senior consultant gynecologist and women health expert at Athreya Super Specialty Hospital elaborates on this. “When it comes to nutrition for women who aren’t getting regular exercise, the ICMR guidelines provide some essential advice.” 

Key nutritional considerations

If you’re not very active, paying attention to what and how much you eat becomes even more crucial. “The ICMR suggests focusing on portion control to avoid overeating. Make vegetables a big part of your meals—they’re low in calories but packed with vitamins, minerals, and fibre. Think of ways to cook them that keep them tasty but healthy, like roasting or steaming with minimal oil,” explains Dr Vinutha.

Lean proteins are also essential, she states. Go for options like skinless chicken, lean cuts of meat, and fish. These provide the needed nutrients without too many extra calories or unhealthy fats. Also, keep an eye on your drink choices. Water, herbal teas, and unsweetened beverages are best. Sugary drinks can sneak in a lot of extra calories without you even noticing.

Differences in dietary needs

Dr Vinutha says, “Women who don’t exercise regularly need fewer calories than those who are more active. This doesn’t mean you should eat less food overall, but rather that you should eat foods that are rich in nutrients, not in calories. High-fibre foods are particularly helpful because they aid digestion and keep you feeling full longer, which helps control your calorie intake.”

Choose nuts, seeds, plain yogurt, or fruit instead of high-calorie, low-nutrient snacks. (Source: Freepik)

Balancing your intake of proteins, healthy fats, and complex carbohydrates remains important. However, with a sedentary lifestyle, she asserts one “should also place a greater emphasis on getting enough vitamins and minerals to support your overall health.”

Maintaining healthy weight and metabolism

The guidelines provide clear strategies to help maintain a healthy weight and metabolism for those with a sedentary lifestyle. Eating a balanced diet, according to Dr Vinutha, that includes plenty of whole grains, lean proteins, and lots of vegetables and fruits is key. Regular meals can help you avoid the temptation of unhealthy snacking. Staying well-hydrated supports your metabolism and overall health.

“Processed foods, especially those high in sugar, salt, and unhealthy fats, should be limited. These can contribute to weight gain and metabolic problems, which are harder to manage when you’re not physically active,” she recommends. 

Practical dietary recommendations

Here are some practical tips to keep your diet on track according to the ICMR guidelines, Dr Vinutha mentions:

Colourful Vegetables: Fill your plate with a variety of vegetables. They’re low in calories but high in important nutrients.

Whole Grains: Swap out refined grains for whole grains like brown rice, whole wheat, and millets. They provide energy and fibre.

Lean Protein Sources: Include beans, lentils, skinless poultry, and fish in your diet. These help maintain muscle mass without adding unnecessary fats.

Healthy Snacking: Choose nuts, seeds, plain yogurt, or fruit instead of high calorie, low-nutrient snacks.

Mindful Eating: Be aware of your portion sizes and try to limit your intake of sugary drinks and processed foods.