Daily diet for working women

When I'm hard at work I have no time for anything. So much so that my rumbling tummy and parched throat are ignored! In the end I eat at vague hours and snack on junk or whatever lies in my drawer.

Health experts suggest women make time for food breaks. Make a custom food chart to maintain a healthy diet and avoid hunger pangs during the day. It can be fun! Use these points as a guide.

7 am: Begin with lemon

"Add three teaspoons of lemon juice to lukewarm water and drink it first thing in the morning," says Dr , a nutritionist. This concoction facilitates absorption of nutrients and eliminates fat from the body.

7.30 am: Tea and Biscuits

Biscuits prevent acidity in the morning. "Eat digestive biscuits or cream crackers which give the body fibre," says Dr .

8.30 am: Breakfast like a queen

"You should eat plenty of carbohydrates in the morning to give your body enough calories for the day," says Rajesh , a fitness expert. Dr says a good breakfast should include one of the following: Two chapatis with sabji or idli and sambhar or wheat/oat flakes with milk or a brown bread sandwich.

"Breakfast should be a full meal because the stomach has been empty for 10-12 hours," she says.

11.30 am: Mid-morning snack

"Drink fresh fruit juice to speed up fat absorption. Squeeze in two biscuits or plain wheat khakras to avoid feeling too hungry by lunchtime," says Dr .

2 pm: Eat lunch like a common man

Lunch should be lighter than breakfast to avoid feeling lethargic in the afternoon, says Desai. "Lunch should fulfill your nutritional requirements for the day. It can include salad, two chapatis, dal or sabji," says Dr .

5 pm: Mid-evening snack

Dr recommends eating at least one seasonal fruit along with some roasted nuts, popcorn or whole wheat bread in the evening. "A handful of roasted nuts are ideal since they satisfy your hunger without getting too many calories in," she says.

8 pm: Eat dinner like a pauper

According to Desai, dinner should be the lightest meal of the day. "Dinner should include soup, porridge or salad, with one chapati, dal and sabji," says Dr .

10 pm: A glass of warm milk?

Before going to bed. "It takes care of your calcium intake and some claim it helps them sleep better," says Dr

"Your metabolism depends on the frequency of eating and the amount of exercise you do," Dr. adds.

So pin up this timetable at the soft board on your desk, or set reminders on your cell phone. You need to eat every 2- 3 hours to stay healthy!