Nutrition experts share easy tips for women to adopt a healthy diet

The findings from a recent Momspresso survey on womenrsquos health revealed that 36 per cent of women eat junk food more than five times a month with women in Mumbai consuming more junk than those in other cities like Delhi or Kolkata We reached out to experts to weigh in the likely causes and possible solutionsLife in the fast laneWhether social work or family life the city moves at a pace that demands you leave at least one task on your list unchecked Health falls to the bottom of the page and eventually is left off it Divya Ahuja a clinical nutritionist highlights that the fastpaced life and time constraints pose obstacles to healthy eating for many women For Bhavya Khismatrao nutritionist the city encourages a sociable lifestyle ldquoAt the end of a long week or day you will want to step out meet friends and have a good timerdquo she addsPlan your weekrsquos meals for healthier lunches at workAyushi Darshit Shah dietitian founder of NutriU and consultant at HealthifyMe points out that women engaged in unpaid labour also clock in hours as long as working women ldquoHomemakers cater to their families more than to their own needs A lot of their time goes into managing a familyrsquos schedule and running the house Itrsquos easier for them to eat out while they run errands or skip meals instead of catering to their own dietary requirements even as they cook for their families But this needs to change Their health is important toordquo she highlightsNo better alternativeHealthier food options might be available in Mumbai but they are not accessible or feasible Vegan proteinpacked food fitness meals and gourmet salads rank high on taste but poorly in terms of affordability Shah points out that even seemingly healthy options like a sandwich overstuffed with veggies or a dosa from a restaurant arenrsquot as healthy as theyrsquore made out to be The high quantity of oil or butter in dosas breads and sauces loaded with sugar and fried patties render them equivalent to a burger from a fast food jointMeal prepping is about simplifying the process of cookingStress and cravingsEating junk food or binge eating could also be a stress response Shah points out that lack of proper sleep can affect the hunger hormones mdash Ghrelin and Leptin Khismatrao and Shah further inform that stress can be responsible for skipping meals or a disturbed sleep cycle and this combination can fuel cravings for junk food rich in carbohydrates and not nutrients Hectic work hours and no mental bandwidth to make healthier choices will also lead to choosing junk food Ahuja adds ldquoWersquove all been there turning to food as an escape to deal with heavy feelings Itrsquos important to address this gentlyrdquoA steady changeHealth issues in her early 30s werenrsquot the plan and so after the doctorrsquos warnings creative consultant Divya Ramesh started her journey towards better eating ldquoI started with simple changes like eating less rice and more protein This made me fuller longer and helped me cut down on junkrdquo she says Results showed in the form of increased energy through consistent workouts and better snacking habits like preparing bliss balls instead of stocking up on chips ldquoI started to look at food differently and not tie it to an emotional response Instead I enjoy what I eat relating it to a happy emotionrdquo she shares She recommends slow but sustainable change over strict restrictions or shortcut crash diets ldquoYou can still have the foods you like eat them with awareness instead of making it a default responserdquo she summarisesDeep impactConsuming excess oil and sodium may lead to increased weight gain putting women at risk of obesity diabetes heart conditions and metabolic conditions like PCOSOften food additives colouring agents and other ingredients present in packaged foods may potentially act as endocrine disrupters and lead to hormonal imbalances poor gut health and increased risk of infertilityndash Divya AhujaExpert addaSnack wisely1 Mumbai has great local snacking options like roasted peanuts boiled chana popcorn from street vendors sukha bhel makhana etc2 Read labels if you are conscious about choosing healthier options Sugar can also make its way into the product under names such as xylitol and maltosemdash Ayushi Darshit ShahBalance is Key1 An immediate 180degree change isnrsquot possible but you can take sustainable steps towards healthier eating Customise meals to suit your needs2 Plan nutritionally balanced meals in advance to avoid lastminute junk food orders3 Add more protein and salads to your meals4 If eating out is inevitable reduce portion sizes avoid fried food and drink water before your mealsmdash Bhavya KhismatraoMeal prep matters1 Increase the quantity of vegetables when you make stirfried veggies and use them the next day in a sandwich or to make a pulao2 Batchprep a simple gravy base tomatooniongarlic to use for cooking Indian gravies Double the quantity of dals and pulses yoursquore soaking boil and store in the fridgemdash Divya Ahuja