1 Hi all, I'm also a working Women.I work for 12 hrs a day. Just wanted to share my diet plan.

My Office starts from 6.30 AM and ends at 6.30 PM. Brkfst: 7.45 AM - 3 idlis +Mint Chutney+veggie sambhar 8.15 AM - 2 glasses of hot water. 10.45 AM -1 cup Lemon Tea. Lunch: 12.30 PM - 1Chapathi+dhal or veg sabzi+1 cup Rice+1 cup curd+1 cup Veggie. 01:15 PM - 2 glasses Hot Water. 3.30 PM - 2 Biscuits, 1 cup Lemon Tea/Coffee. 5.45 PM - fruit salad or cut fruits 1 cup. Dinner: 8.15 PM - Veg Soup(esp Cabbage soup) + veggies+2 tbps curd. 9.45 PM - 2 glasses Hot water. 2 I sleep around 10 PM. I follow this regularly. I do work in night shifts for about 6 to 7 days a month. So if some needs to know my diet plan for night shift,let me know i will post it. With this Diet,i have been able to have a control over my weight for the past 6 months without putting an extra kilo. Diet that i follow for night shift. My Night shift starts at 6.30 pm and ends at 6.30 am the next day. Before i start from home Around (5.30 pm) i have fruits and coffee. Around 7 PM - Tomato soup Dinner 8.45 pm - Wheat dosa/chutney/salad+2 tbps curds (or) Chappathi/veg sabzi/salad+2 tbs curds. Around 11.30 PM - Lemon Tea Around 1.30 Am - I have any fruit (apple/guava)..or you can have any fruit juice. Best to eat fruit(i prefer so).

3.30 AM - 2 biscuits+hot water 2 glasses. 6.30 AM- i go home /brush and have a steaming hot coffee.

3 Before leaving home for work, eat a good breakfast. Eat some poha or upma or egg whites or some cereal and milk along with some fruit. Carry salads, curds and some roti and vegs. for lunch if possible. Snack on fruits or if not possible eat some idlis or veg. sandwhich or sukha bhel . Once you come home have some veg. soup and then follow it up with your regular food along with salads and curds. In office try to take a stretching break - just stand up and stretch your body - every 1/2 hour.

If we maintain a good dietary habit then we can easily save us from many complication which lies ahead because of unhealthy food habit. An ideal day chart of a working woman can go like this:7a.m-Start your day with warm lemon juice.Just take a glass of lukewarm water and squeeze in one lemon in it.You can add honey into it if you want. 7:30a.m-You can start off with tea and biscuits.Never drink tea empty stomach as it leads to acidity.Eat digestive biscuits which provides fiber to the body. 8:00a.m-You can have your breakfast which should be the heaviest. Some of the breakfast ideas can be:(i) Idli sambhar (ii) Two chapatis with sabji (iii) Brown bread sandwiches with juice (iv) Oats, corn flakes or wheat flakes with some fruits. 11:30 am which is your mid day snack you can fresh fruit juice .This will speed up the fat absorption .You can have 2 biscuits or nuts so that you do not go heavy with the lunch.

2:00p.m-You can have a moderate lunch which should be lighter than your breakfast.Include salad , two chapatis, Dal or sabji.You can have brown rice too if you like it. Between 4.00 to 5.00p.m-this is your mid evening snack you can take popcorn without butter, roasted nuts or half sandwich.Nuts makes you feel full and therefore are an ideal way to stop you from munching. 8:00pm-Dinner should be lightest meal of your day. It is said that one should have a beggar meal in dinner .Beggar eats what ever small amount of food which they can manage. Do not eat more than one chapati in your dinner and include soups, salad and one dal or one dabji. Take a glass of warm milk before you go to bed.This makes you feel full and you will not have to fight with constipation. Idea is to speed up your metabolism and in the mean while keeping you fit and your skin beautiful which can be achieved when you eat small meals after every 2 hours and do some exercises.

http://www.wiseshe.com/2010/08/health-tips-for-working-peopleand-more.html http://www.shaaditimes.com/health/diet-tips/diet-chart-060804

http://www.diethealthclub.com/blog/women-health/perfectbalanced-diet-chart-for-women.html