A balanced diet is the cornerstone of a woman’s health. Similar to men, women should be eating a variety of foods to fulfill their daily recommended nutrients. Whole grain, low-fat dairy, healthy fats, lean meat, fresh fruits, and vegetables are essential foods in the best diet for women. On the other hand, women have special nutrient needs that change during certain stages of a woman’s life. Thia article provides information on the best diet for women.
A balanced and healthy diet for women should include:
- Whole Grain – Consume at least 3 one-ounce servings of oats, whole grain bread, cereals, pasta, and brown rice per day
- A woman requires 5-6 ounces of lean protein from chicken, lean meat, eggs, turkey, beans, nuts, and peas
- Three servings of low-fat dairy products such as yogurt, milk or cheese
- 2-1/2 cups of fresh vegetables in rainbow colors
- 2 cups of fresh fruits a day
Iron is one of the essential nutrients that should be included in a woman’s diet. A woman can lose a lot of blood during her menopause. Hence, iron is very important to regain the lost blood. Iron-rich foods include red meat, turkey, pork, chicken, spinach, fortified bread, and cereals. Plant-based foods that contain iron are easily absorbed into the body when taken with vitamin C.
Folic acid is another important nutrient needed by women who reach reproductive years. Folic acid is important to decrease the risk of birth defects. A healthy woman needs at least 400 micrograms of folic acid per day. Make sure you include fortified foods and supplements in your diet to take in the required amounts of folic if you have reached childbearing age.
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A woman needs a variety of calcium-rich foods for healthy bones and teeth. Calcium is important to keep your bones strong and prevent osteoporosis over time. Osteoporosis is a bone disease where bones become weak and try to break easily. Low-fat milk, sardines, cheese, yogurt, tofu, and calcium-fortified juices and cereals are some of the best foods for this purpose.
A woman should limit the calories she gets from added sugar, alcohol, and unhealthy fats. Steer clear of sugar-laden soft drinks, sodas, energy drinks, and fruit juices. They will add more calories without any nutrients. Limit your alcohol intake to one drink per day – such as 5 ounces of wine, 12 ounces of beer or 1.5 ounces of hard liquor. Always opt for low-fat or fat-free versions of dairy and meat products instead of their full-fat counterparts. Limit the amount of foods that are high in saturated fats and add healthy fats instead.
A woman needs fewer calories than a man to maintain a healthy activity level and body weight over time. A moderately active woman needs only 1,800 to 2,200 calories a day. If you are more active physically, you will require more calories than this.
A balanced diet is considered the cornerstone of a woman’s health. A woman should be eating a variety of foods to stay healthy and fit. The best diet for a woman is a diet plan that she can stick to over time.
Article & Image Source: http://weightlossworks.net/the-best-diet-for-women/
On – By Walt D