Healthy diet for women- Foundation of her good health

The article addresses the importance of a healthy diet for women, how and when her body needs the nutrition and what food items can provide her that.

A balanced healthy diet for women is the foundation of her good health. Women, like men, must enjoy different foods, for example whole grains, fruits, vegetables, healthy fats, low-fat dairy as well as lean protein. But women have special nutrient requirements as well, and, throughout each stage of her life, these require some change.

Eating appropriately

Nutrient-rich foods offer energy for all the females’ hectic lives and help to prevent health ailments. A healthy diet plan for women consists of:

  • Minimum 3 one-ounce portions of whole grains, for example whole-grain bread, cereal, pasta, brown rice or oats.
  • 3 servings of low-calorie or fat-free dairy products comprising low-fat or fat-free milk, yogurt or cheese.
  • 5 to 6 ounces of protein for example lean meat, chicken, fish, eggs, beans or peas as well as nuts.
  • 2 cups of fruits — fresh, frozen or preserved without added sugar.
  • 21/2 cups of green leafy vegetables

Iron-rich Foods

Iron is indispensable for good health as well as energy levels in women. The food sources that consist of it include red meat, fish, spinach, lentils as well as fortified breads and cereals. Plant-based sources of iron are absorbed by your body more easily when consumed with vitamin C-rich foods, for example, have fortified cereal with strawberries over it.

Folic Acid for the Reproductive Years

When women reach pregnancy time, they are supposed to have adequate folic acid to lessen possibilities of birth defects. Be sure to eat sufficient amounts of folic acid everyday from fortified foods or supplements, along with food forms of folate. Citrus fruits, leafy greens, beans as well as peas naturally have folate. There are several folic acid fortified foods for example cereals, rice and breads.

Daily Calcium Requirements

For strong bones and teeth, women should have different calcium-rich foods on a daily basis. Calcium keeps bones strong and prevents osteoporosis, a bone disease wherein the bones turn out to be frail and break easily. A few calcium-rich foods consist of low-fat or fat-free milk, yogurt and cheese.

All these nutrients can also be found in nutritional supplement powders for women offered in the market that can be added in a glass of milk or water.

Foods to Limit in the diet plans for women

  • To remain healthy at any age, women should not have a lot of extra calories from added sugars, fat as well as alcohol.
  • Limit intake of soft drinks, sugar-sweetened beverages, toffees, baked goods as well as fried foodstuffs.
  • Limit liquor intake.
  • Choose low-fat dairy as well as meat products rather than their full-fat counterparts.
  • Eat less food that is high in saturated fat — the type found in fatty meats, sausages, cheese and full-fat dairy products, baked goods as well as pizza.

Balancing Calories with Activity

As women typically have less power, more fat as well as are smaller than men, so they require less calories to sustain a healthy body weight and activity level. Women who are more physically active might need more calories.

Workout is an essential part of a woman’s health. Regular everyday activity helps with weight control, muscle strength as well as stress management.

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