prepare a balanced diet for a female having a sedentary lifestyle and belonging to low socio-economic group ?
Answers
Being sedentary is the least healthy way to live, but sometimes you aren't given a choice. Injury, illness, recovery or bed rest for high-risk pregnancy can sideline you when you don't really want to be benched. That doesn't mean you have to watch helplessly as the pounds pile on. Sticking to a plant-based diet with lean protein, whole grains and healthy fats can keep you full without filling you out.
Focus on Fruits and Vegetable
Fruits and vegetables are the key to a healthy sedentary diet because they're packed with nutrition while also being very low in calories. Most fruits and vegetables are high in fiber, which keeps you feeling full. Fighting hunger is important in sticking to a low-calorie diet, because if you're not sedentary by choice, frustration can lead to stress eating at the first sign of a hunger pang.
If you have fruit for breakfast, a large mixed salad for lunch and at least two vegetables of different colors for dinner, you can eat three full meals every day while staying within your target calorie range.
Pick the Perfect Proteins
Even if you're not exercising, your muscles still need protein. Choose lean protein such as chicken, turkey, seafood and lean cuts of beef or pork. Grilling or broiling is the healthiest way to cook meats and fish. Aside from protein, seafood offers essential fatty acids that can help reduce your cholesterol levels by increasing the high-density lipoproteins, or HDLs, in your blood. Proteins take longer than carbohydrates to digest, so they can also help you feel full longer.
Add nonfat or low-fat dairy, such as yogurt, to your breakfast fruit for a sweet and filling start to your day. Add protein to your lunch salad in the form of chicken, shrimp, tuna or a hard-boiled egg, and have a 4-ounce portion of chicken, fish or meat with your dinner vegetables.
Be Careful With Carbohydrates
Carbohydrates are the land mines on almost every dieter's path. They're delicious, soothing and versatile, and they're not bad for you as long as you choose the right type. Avoid empty starchy carbs like white rice, white bread, white-flour pasta, cake, cookies, crackers and all mass-produced snack foods. The processed flour and refined sugars in these foods cause a sudden spike in your blood sugar, which calls for an insulin response. Once the sugar has been scrubbed from your bloodstream by the insulin, your brain may signal hunger, and you'll want another helping or a second snack.
Consider oatmeal or granola for a filling and hearty breakfast, or have a slice or two of dense, whole-grain toast topped with cottage cheese and a drizzle of honey. Use whole grains such as brown or wild rice, quinoa, oatmeal, barley, bulgur and buckwheat to add a little fiber and crunch to your lunch salad. Choose whole-wheat pasta or experiment with spiraled vegetables or spaghetti squash if you're craving a pasta dinner.
Select Scrumptious Seasonings
You're far more likely to abandon a healthy diet if it doesn't taste good, so don't forget to experiment with seasonings. To reduce your risk of water retention, avoid salt if you can. Lemon juice goes with almost anything and adds a bit of vitamin C. Cinnamon and honey liven up most breakfast grains. Whisk together olive oil, white vinegar, lemon juice, salt and pepper for a quick, simple and delicious salad dressing. Try the classic combination of parsley, sage, rosemary and thyme on any type of protein, such as chicken, fish, beef or pork.
Control Your Calorie Count
How many calories you can take in while not exercising depends on other factors such as your age, weight and general level of fitness. As a rule, you shouldn't drop below 1,000 to 1,200 calories if you're a woman and 1,200 to 1,500 calories if you're a man.
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