 Hello all happy women's day. It's been very pleasure to meet you all So today it's been we are being going to discuss about the women's health It's been very much important as they have been not a part of a family They are a whole family. So they are the one taking care of whole family, but they have been not taking care of themselves So today I'm just going to give some five tips. So which has been needed to improve your health. So as like We have been developing country even though we have been having a nutritional deficiencies in women So the anemia it's been like not only with the last 10 years 15 years more than 50 years We have been dealing with anemia still now. We have been just struggling not we have been at that stage So mainly women who has been not only in the age of school going not enough age of adult Not an age of aged population in a geriatric So in the starting age till the end age of the life So we have been facing the anemic status in women and also with the other deficiency status Which has been unknown which has been untested mainly So women as I've been mentioned so we have been taking care of the whole family not the art ourselves So you have to test for the simple thyroid Because it will be starting with the simple symptoms, but we have been ignoring that it will end up in more complications So so you have to test with the basic test which has been needed to improve your health So what are the dietary tips what I have to Share with you has been with mainly the women who has been having the leftover foods Is being end up in obesity. So that is the first thing you have to leave Because what are the leftover foods we have been having we used to stored in refrigerator? Obviously, there will be more of Bacterial growth in that and apart from that how much the quantity we have been consuming We have been measuring that So that will end up in obesity and obesity is the all the reasons that will end up in all other complications Like hyperlipidemia Diabetes thyroid disorder. So everything has been interlinked. So all women have to focus on the fresh eating foods So that should be a main focus and my secondary tips has been with Focus on how much quantity you've been having what the quality of the food you have been having So you've been taking care of the family in case of like you've been giving a fruits to the children But we have been not consuming for ourselves. That sheet is the only thing you have to focus mainly fruit Is been having good amount of vitamins and minerals So how much ever you've been including on daily diet that will improve the fiber intake as well as improve your iron status also So focus on the fresh fruits seasonal fruits not in a form of a juices Just try to have a fresh fruits that would be better and next thing Choose some healthy dietary options. They'll see even the snacking options you've been choosing It should not be of a deep fried one. It should be the steamed preparation Even you've been having a snacking that should be consist of some amount of protein Because protein is a nutrient that is very much lack in our Indian diet and due to the vegetarian population So we have been lacking good amount of dietary source of a protein So how you can able to improve your protein in a vegetarian source? You can include some Paneer you can include some soya in the atta also You can mix some soya and we can make our rotis in a healthy way And even in a form of a snacking options You can choose for some moong dal as a roasted channa or some sort of sprouts Even the sprout chat also can give to the children's try to choose some healthy proteins that will improve the protein requirements in the body Next thing you have to focus on The cooking oil all women so they will be very much happy to make new dishes new recipes for their family but As like everyone we have been asking them so they won't ha they won't say like we won't go for out We will be have making a snacking options at home only But how much oil you have been using at your home? That is very much important for the whole family in a family of a four or three So if you have been using more than three litres or four litres, that's not a healthier diet at all Because once you have been making any sort of a deep fried items So you can able to know So this much of oil consistency has been there but on the whole in daily basis the subji the vegetables Which we have been preparing if you have been adding the oil in nexus So we can't able to see it on the subji is but the excess oil usage has been there on the daily routine So you have to focus on the oil usage on every month So per person you can use up to 500 ml to 750 ml as a part of your health The next thing you have to include some sort of a dry fruits in your diet Not in a form of a lettuce you can have a fresh dry fruits like almonds walnuts Some anjeer So these also will improve the calcium and the iron requirements as I've been told like the deficiencies are been there Not only with anemia. We have been having the calcium deficiency multivitamin deficiencies So you have to focus on some dry fruits On the whole so you have to be very much Equally give importance to the liquids the water as we women we have been working throughout the day So we have been ignoring the water. So water is a main nutrient to maintain your hydration So that is not a least part. It is very much important So you have to make sure you'll be having a good amount of water and apart from the water You have to include the other natural base of a liquids in a form of a coconut water butter milk Lime water soup you have to include in that way. So on the whole you have to choose some healthier options in a form of a less spicy less oily and with a fresh food not with a replaced like a Ref leftover food that should be discarded immediately not you have to store for two three days And it will again eat creating an issues. Stay healthy and stay happy