Header Ads Widget

Balanced Diet Chart for Sedentary Women by ICMR


Maintaining a balanced diet is essential for overall health and well-being, especially for women who do not engage in regular exercise. The Indian Council of Medical Research (ICMR) emphasizes the importance of proper nutrition tailored to meet the needs of sedentary women. This diet chart aims to provide a comprehensive guide to ensure adequate intake of essential nutrients while promoting health and preventing lifestyle-related diseases.


Whole grain cereal such as oats or whole wheat flakes with low-fat milk.

Include a serving of fruits such as an apple or a banana.

A handful of nuts like almonds or walnuts for added protein and healthy fats.

Avoid adding sugar to the cereal; opt for natural sweeteners like honey or dates.

Mid-Morning Snack:

Greek yogurt with a sprinkle of flaxseeds or chia seeds for added fiber and omega-3 fatty acids.

A small portion of seasonal fruits like berries or oranges.


A serving of whole grain such as brown rice or whole wheat roti.

Include a variety of vegetables like spinach, carrots, bell peppers, and tomatoes in the form of a salad or cooked curry.

A source of lean protein such as grilled chicken breast, fish, or tofu.

A bowl of dal or lentils for additional protein and fiber.

Curd or buttermilk as a side to aid digestion.

Evening Snack:

Sprouts salad with cucumber, tomatoes, and a squeeze of lemon juice.

A handful of roasted chickpeas or peanuts for protein and crunch.


Light and easy-to-digest foods like clear soups or vegetable stews.

Include a serving of whole grains or legumes like quinoa, lentils, or barley.

Steamed or lightly sautéed vegetables seasoned with herbs and spices.

Avoid heavy or greasy foods that can disrupt sleep and digestion.

Before Bed:

A glass of warm milk with a pinch of turmeric or a teaspoon of honey for relaxation and better sleep quality.

Avoid heavy snacks or meals close to bedtime to prevent indigestion and weight gain.

General Guidelines:

Stay hydrated by drinking plenty of water throughout the day. Aim for at least 8-10 glasses of water.

Limit intake of processed and refined foods high in sugar, salt, and unhealthy fats.

Opt for healthier cooking methods such as steaming, grilling, baking, or sautéing instead of deep frying.

Include a variety of colorful fruits and vegetables to ensure a diverse range of vitamins, minerals, and antioxidants.

Practice mindful eating by paying attention to hunger and fullness cues, and avoid eating while distracted by screens or other activities.


Adhering to a balanced diet is crucial for sedentary women to maintain optimal health and prevent the risk of chronic diseases. By following the ICMR's diet chart tailored for women who do not exercise regularly, individuals can ensure adequate nutrition while promoting overall well-being and vitality. It's essential to consult with a healthcare professional or nutritionist for personalized dietary recommendations based on individual health conditions and dietary preferences.


Post a Comment