A Healthy Diet for Women Helps to Reach a Healthy Lifestyle

November 08, 2019

A Healthy Diet for Women Helps to Reach a Healthy Lifestyle

Health is an issue of concern, but not always! This matter of concern transforms into a source of joy and liveliness when you consume a balanced diet.

A balanced diet includes an adequate quantity of proteins, fibres, nutrients, fat, and carbohydrates and is important for every individual, especially for women as she undergoes different physical, emotional and hormonal phases in life.

With every change in stages of women’s lives, the definition of an ideal diet for them also changes. Highlights about the healthy diet for women in different stages are here:

Nutrient-Rich Diet For Busy Women

Nutrient-rich diet for busy women

Nutrient-dense foods are full of vitamins, proteins & minerals and work as an energy booster for busy women who cannot afford to take risks with her health & body and loves to stay active all day long.

A regular nutrient-rich diet includes at least 3 ounces of whole grains + 5½ ounces of protein + 2 cups of fruits + 2½ cups of colorful vegetables.

Whole grains like whole-wheat cereal flakes, whole-grain bread, whole-wheat pasta, oats and brown rice should be part of an everyday diet for women.

Recommended: WHICH VEGAN PROTEIN POWDER IS BEST FOR WEIGHT LOSS

Besides, it should also include at least 5 ounces of protein in the form of foods like lentils, nuts, and others. Or you can consider taking 1 or 2 scoops of Vegan Pro protein with your food or shake. (if you are too busy to make a proper breakfast every day).

Vegetables and fruits are stapled diets, they can be fresh, canned or frozen but should be without added sugar or sweeteners.

Folate Diet in The Reproductive Years

Folate rich food

Folate rich food is a staple diet for all women of reproductive age to avoid the risk of neural tube defects (NTDs) i.e. birth defects in a child's brain and spine.

Pregnant women or women who are breastfeeding need to consume higher folate. For a non-pregnant woman in childbearing age, the standard requirement of folate or folic acid is 400 micrograms (mcg) per day, but this increases to 500 mcg and 600 mcg per day for women who are breastfeeding and pregnant, respectively.

However, such supplements should always be taken under the guidance of a certified dietitian or your gynecologist.

Recommended: SUPERCHARGE YOUR DAY WITH THESE SUPERFOODS

Brussels Sprouts, Citrus fruits, beets, broccoli, leafy greens, peas and beans contain natural folic acid. The consumption of Folic acid and dietary supplements should go together.

Iron-Rich Diet Just Before & Post Menopause

Iron Rich Diet

A woman approaching the menopause stage tends to suffer from iron deficiency so she should pump up her iron intake to lead a healthy lifestyle. Iron-rich diet is a staple for the easier menopause & years beyond.

Spinach, kale, lentils, beans are some plant-based rich sources of iron and plant protein. Make sure to eat them with vitamin C for easy & quick absorption by the body.

Recommended: 5 WELLNESS HABITS FOR A SMOOTH TRANSITION TO FALL

Calcium and Vitamin D - A Must-Have For Everyday

Calcium and Vitamin D everyday

Calcium and Vitamin D are inevitable in your daily diet chart. Calcium keeps your bones & teeth healthy & strong and averts the risks of osteoporosis, PCOD, eye damage, abnormal heartbeats, etc. Daily need of calcium from all sources for women below or equal to 50 years is 1,000 mg whereas that of above 50 years is 1,200 mg.

Vitamin D allows the absorption of calcium in your body and keeps the blood vessels healthy. Daily need of Vitamin D for adults below 50 years of age is around 400-800 international units (IU) daily and above 50 years of age is 800-1,000 IU.

Recommended: 7 REALISTIC TIPS TO IMPROVE YOUR SLEEP

Offset The Calories With Exercise

Burn calories

Physical activity or exercise plays an important role in women's health which increases their muscle strength, flexibility and balance. A woman should balance their calories with exercise and keep themselves physically and emotionally fit as physical activities reduce the stress level up to a certain extent and boost self-confidence.




Leave a comment

Comments will be approved before showing up.


Also in Blog Articles

Why do I prefer Vegan Pro to other protein powders?
Why do I prefer Vegan Pro to other protein powders?

April 16, 2021

If you are still not convinced about trying our Vegan Pro protein powder, here are a few reasons that will definitely change your mind. Find out why Katia chooses ours over every other one in the market!

Read More

10 things I wish I knew before I went vegan
10 things I wish I knew before I went vegan

April 02, 2021

Becoming vegan can be challenging at some times... But rest assured, we are demystifying some thoughts about veganism. After knowing a little more, are you ready to jump in too?

Read More

8 tips for surviving Mondays
8 tips for surviving Mondays

March 18, 2021

Why do we always start our week like crazy? Overloading ourselves with as many tasks as possible as if we absolutely need to... Here are a few tips to learn how to relax and start Mondays at a slower pace!

Read More