Eating right diet is good for health. It is essential for both sexes to eat rich varieties of food including vitamin, protein, calcium, carbohydrate and fat.
A woman has different requirement of daily nutritional value as compared to men, which is why exactly they should take a balanced diet every day. Because what you eat makes a great difference in the way you feel and look.
A balanced diet will give you energy, maintain weight, assist your mood, and form a great support through later stages in life. Committing to a healthy diet should be the mantra of every woman, no matter your age, as it can help you look great and make you enjoy your life.
High Fiber Intake
- A 50 plus woman should intake 21 grams of fiber each day, according to medical experts, while woman under 50 should consume 25 grams of fiber each day.
- Fiber being an essential ingredient of our diet helps to keep the sugar level normal in the blood.
- It can assist you not to overeat, as it makes you feel early.
- Start eating cabbage, bran, cereals, peas, and beans for the daily source of fiber.
- Vitamins are also necessary items for women’s healthy diet because deficiency of vitamins can lead to serious health complications.
- Women above 50 are required to eat 700 mg each day of vitamin A and 10 mg daily of vitamin D each day. While woman under 50 is advised to consume 5 mg daily of vitamin D, 15 mg each day of vitamin E and 75 mg each day of vitamin C.
- Fresh vegetables and fruits are an excellent source of vitamins, and they should be there in the diet.
- Pregnant women are advised to include fruits and lot of green vegetables in their diet to upkeep their daily vitamin intake.
- A healthy diet is incomplete without the presence of iron. So, there should be a sufficient amount of iron in the food you consume.
- Deficiency of iron or low iron intake can lead to anemia and some other disorder in the body. Thus, women of every age should take adequate amount of iron in their food.
- Food such as hazelnuts, almonds, soya beans, green leafy vegetables, and Beetroot are an excellent source of iron.
Calcium for Bones
- Daily intake of proper amount of calcium not only increases bone density and making it stronger but also reduces the risk of developing osteoporosis.
- Women must consume 1,000 milligrams of calcium every day. While in their post-menopausal period, they should consume 1,500 milligrams of calcium each day.
- Yogurt, cheese, and skimmed milk are some of the dairy products which are very rich in calcium and must be included in the daily diet.
Decrease Intake of Sugar and Refined Carbs
- Avoid intake of soda, sweetened coffee, and energy drinks as they are full of calories. Instead, go for regular water or carbonated water with lemon or a juice
- Replace refined carbs with composite carbs like fruit, beans, oatmeal, vegetables, and brown rice. This will make you feel full and provide more energy.
- Slowly reduce consumption of sugar. Intake of sugar contributes zero nutrients and lots of empty calories that can create havoc for any balanced diet and cause mood swings.
Eating well will provide you with more energy and help with keeping unwanted weight under control. It will also lead to your healthy growth and development.