Tips for Women's Healthy Eating and Diet
Women are often so seriously caught up in a web of responsibilities at home and work that they tend to neglect their own nutritional needs. Subsequently, the consequences of lack of proper nutrition due to a busy lifestyle or adherence to fad diets eventually tend to show on their health. It must be noted that the daily nutritional requirement for men differs from those of teenage girls and women, unlike those who have the same nutritional requirements. Also, each woman is different, and designing a diet plan to suit one’s specific nutritional needs is key to fit and happy health in women.
While women require fewer calories than men do, hormonal changes connected with menstruation, pregnancy, and menopause can quickly cause deficiency of vital nutrients such as calcium, magnesium, iron, Vitamin D, and folate in their bodies putting them at a greater risk of developing osteoporosis and anaemia. Here are a few tips that may be useful in devising some of the best diet plans for women:
1. Eat a well-balanced diet
Include foods that are rich in carbohydrates, proteins, and fats in each of your meals. Green vegetables, cereals, legumes, fruits, dairy, eggs, and poultry are some of the common foods that include some of the abovementioned key nutrients. Also, reduce excess salt intake and hydrate yourself with loads of water.
2. Iron-rich foods
Iron is a vital nutrient required by women in different quantities at different stages of their life. During pregnancy, the iron requirement in a woman’s body is far higher than normal and this requirement tapers off during menopause. Healthy diet plans for women generally include iron-rich foods such as red meat, chicken, legumes, spinach, and fortified cereals. It must be remembered that plant-based iron-rich foods are better absorbed into the body when taken with Vitamin C foods.
3. Calcium and Vitamin D
Calcium is needed for bone strength in women that gradually decreases with age leading to osteoporosis. Milk, yogurt, cheese, and sardines along with a few portions of cereal are excellent sources of calcium that are included in some of the best diet plans for women. A key point to be noted is that calcium absorption into the body is aided by Vitamin D and thus, incorporating vitamin D-rich foods such as eggs and fatty fish in healthy diet plans for women is necessary.
Folate (and folic acid) play a crucial role in preventing childbirth defects during pregnancy. The best diet plans for women during pregnancy must include adequate amounts of folate-rich foods such as oranges, leafy vegetables, beans, peas, legumes, and breakfast cereals to help meet their nutrient needs.
5. Avoid Processed Foods
Processed foods such as colas, alcohol, cookies, pastries, and desserts are loaded with added sugars and preservatives and can play havoc with women’s hormonal health leading to irritability and diabesity. Any best diet for women’s weight loss must avoid such foods that are high in unsaturated fats, and instead include foods rich in saturated fats such as nuts, seeds, and oils.
In brief, a well-balanced diet along with regular physical activity can ensure a women’s holistic health by helping with strength, balance, flexibility, and stress management. Besides a healthy diet and consistent exercise, women must deem it necessary to opt for an extensive health insurance plan such as the HDFC Life Easy Health Plan that provides financial coverage to them and their families against costs incurred for treatment of critical illnesses during any health emergency.
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