The foundation of a perfect health for any woman is a
balanced diet. Nutrition for women
assumes a lot of significance whereby the right balance of proteins, healthy
fats, grains, fruits or vegetables needs to be achieved. But nutrition for women undergoes changes
at varied levels.
Trying to maintain a balance between their personal or
professional life, can make it challenging for a woman to maintain a healthy
diet. With the right food better energy levels are assured boosts your mood and
better placed to cope at different stages of your
life.
How the nutritional
needs of women differ from their counterparts
As kids the nutritional needs for boys or girls are at the
same level. But once puberty starts, nutrition for women needs an overhaul.
Once we develop our body goes through a lot of hormonal along with physical
changes. In this manner our nutritional needs also evolve, which means that
additional nutrition needs to be supplemented to cope with the changing trends.
The fairer sex does not require same calories in terms of
men, but requirements of vitamins and minerals are on the higher side.
Why women fall short in
terms of nutritional needs
Most women are prone to neglect their dietary needs. They
tend to put their family first and forget the basic methodology of eating
right. This leaves them short on certain minerals or vitamins and paves for
mood swings or low energy levels.
What might suit one woman may not be the same with another
woman. It is suggested to model your diet chart based on your nutritional
needs. Below are mentioned some
nutritional tips that will allow you to stay healthy.
Eat right
Food rich in nutrients provide women with necessary energy in
coping up with their busy lifestyles. It also helps them keep diseases at bay.
A healthy diet would include
- Two cups of fruits- frozen , canned , fresh but no sugar
- Two and half cup of vegetables- frozen, canned or fresh but no salt to be added
- Around 6 ounces of protein in the form of meat, nuts, fish or peas
- Three servings of fat free cheese or milk products. All of them needs to be devoid of fat
- A single ounce of whole grain, rice ,oats or brown rice
Foods rich in iron
To maintain energy levels and good health iron is a vital
ingredient. Some of the foods rich in iron includes fish, chicken, cereals,
beans etc. Opt for planted based sources of iron as they tend to be easily
absorbed by the body when you consume them with vitamin C food. An ideal example would be add tomatoes to
lentil soup
Calories need to be
balanced with sufficient levels of activity
Some women tend to have less muscle, are smaller in stature
as compared to men and have more fat. They would need fewer amounts of calories
to ensure optimum weight or their activity levels. Ideally women who are
moderately active would need around 1500 to 2000 calories a day. Women who are
physically healthy will require more calories.
Exercise is a vital clog in the wheel of the heath of a woman. Regular
levels of activity keep your weight under control, remove stress and enhance muscle
strength.
Increase the intake of
calcium
Calcium provides you with healthy teeth and bones as you age.
It also helps the nervous system to function properly and regulates the heart
beats. Deficiency of calcium can lead to loss of sleep, anxiety or issues with
depression.
If the supply of calcium is not an optimum level, the body
will take them from the bones to restore normal cell function. This can lead to
osteoporosis or weakened bones. Women tend to be at a higher risk of
contracting osteoporosis, so it is necessary to supplement your diet with
sufficient amount of calcium.
In the days gone by, women used to make up the deficits of
essential minerals or nutrients with the aid of supplements. They can be a
short term solution to fix nutritional deficiencies, but they cannot make up
for an unhealthy diet. To ensure that a steady supply of nutrients is part of
your fitness regime a balanced diet is the key.
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