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-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.
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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 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.
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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
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.
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Calcium and Vitamin D - A Must-Have For 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.
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Offset The Calories With Exercise
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.
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