Women are adept at handling multiple tasks and playing multiple roles at a time; they are capable of enduring much more mental stress than physical. Their bodies undergo innumerable changes in a life span. To lead a healthy life, women need to pay more attention to the nutrition in their diet. This NutriNeat article tells you all that can be included in a healthy and balanced diet for women.
It is said that women are capable of enduring more stress and strain more than men. Their bodies undergo a myriad changes in one life cycle. From maintaining their own health to sustaining new life in themselves, a woman’s body deals with multiple changes, both physically and mentally. Thus, it’s essential to follow a balanced diet to live a hale and hearty life. A healthy diet for women is not about adhering to a particular body image, following unhealthy diet plans, and working out like there’s no tomorrow. Being healthy means maintaining a balance between nutrition, exercise, and mental well-being.
If we are to speak about the nutrition and diet aspect, a well-balanced diet for women is meant to make them feel more energetic and lively. It is meant to boost their immune system to keep diseases at bay. So, what does a well-balanced diet actually mean? Having 5-6 small meals a day, including more of whole grains, fish, and poultry, and cutting out red meat. Well, it doesn’t end here! Go through these balanced diet charts for adults and children to get a fair idea of not only what you should be eating, but also about how much you should eat and at what time. For some help read You should have proper foods that contain appropriate nutrients.
Healthy Diet for Women
Young women require the right kind of balance of carbohydrates, proteins, and fat. Include at least 300-500 gm of carbohydrates in your diet daily. They provide you the energy for function throughout the day, fight fatigue, and make you feel full. Avoid processed and refined foods and go opt for whole grains that are rich in carbohydrates.
A great way to increase your protein intake is to include more of fish and poultry in your daily diet. These are essential for building and repairing of worn out tissues. Make sure you eat the right type of protein. Eating too much animal-based protein is not good for women. It leads to a loss of calcium and decrease in bone density. For adult women, the daily intake of protein should be around 45 gm.
Women over 50 years of age are recommended to consume 21 grams of fiber a day, and women below 50 are recommended to have 25 grams of it a day. Fiber is responsible for the slow absorption of glucose, which keeps the blood sugar levels in check. It makes you feel full early, so incorporating it in your diet will prevent overeating. Start your day with high-fiber, whole-grain cereal and fresh fruits. Snack on fruits and salads in between meals.
Vitamins are essential for the body to avoid related deficiencies. The recommended vitamin intake for women is as follows; 700 mcg a day of vitamin A, 10 mcg a day of vitamin D for women above 50 and 5 mcg a day for women below 50, 15 mg a day of vitamin E, and 75 mg a day of vitamin C. Fresh fruits and vegetables contain an abundance of vitamins, which is why they must be an integral part of your daily diet. Vitamins are also crucial for pregnant women as well.
Women lose a lot of blood during the menstrual cycle every month. If the iron intake is low, this can lead to anemia and other iron-related disorders. Thus women in particular, must be cautious about their iron intake. Incorporating iron-rich foods like lean red meat, spinach, poultry, lentils, almonds, etc, will help you increase your iron intake.
Women are at a high risk of developing osteoporosis. To prevent this condition, calcium intake of 1,000 mg a day is mandatory. For women in the post-menopausal period, daily calcium intake should be 1,500 milligrams. Thus, having calcium-rich foods like yogurt, skimmed milk, and cheese will go along way in keeping your bones strong.
You may have a healthy meal, but what’s the point if it is not being eaten at the right time? Often women skip meals owing to their busy schedule. This leads to binge eating and unnecessary consumption of saturated fats, high cholesterol food items, and all the junk food. Healthy diet for women should have at least five small meals a day to maintain good health and increase metabolic rate. Also, make sure you don’t skip breakfast. Studies show that people who eat breakfast tend to be more healthier than those who skip it. Cut out on junk food and replace it by healthy and nutritious foods.
Young girls are often in a frenzy to mimic unrealistic images. This makes them follow illogical diet plans and ideas. They should avoid junk food as far as possible and try eating healthy meals. Stick to a balanced diet chart that suits your need and not your preposterous dream image. Starving leads to malnutrition and begins to affect other parts of your body like hair, skin, and proper functioning of other organs. Thus, knowing your food before you eat it is more important than following a diet plan blindly.
Following a balanced diet over a prolonged period will ensure a life full of good health and happy living. A woman is the substance of the home. She plays several roles like the homemaker, mother, wife, daughter, daughter-in-law, and a friend in need to everybody around her. Her mind and her body are constantly at loggerheads. Hence, it is a balanced diet which, in the midst of the madness, allows her to balance her functioning. Eat healthy, stay healthy!