The nutritional needs of women are slightly different than men. To keep healthy and fit, women need optimum nutrition and the right amount of calories. Eating the right way will prevent many health disorders associated with women. Being healthy will help you foster a healthy family and hence it is vital that you eat right. You must know the varied nutrients that you need to keep fit and healthy. This article tells you all about healthy menus for women. It highlights the specific nutrients that women need to keep various serious diseases at bay.
Tips For Healthy Eating Plans For Women
Determine the Number of Calories you need on a Daily Basis and Eat Accordingly
Many women make the mistake of eating large portion sizes without taking into consideration their calorie needs. It is important that you know how many calories you need on a daily basis based on your weight. This will prevent you from over-eating which will avert weight gain. Weight gain is a common problem among women and this problem can be tackled if you eat the right amount of calories. You must also note that the calories you consume must come from healthy food sources such as whole grains, lean meat and veggies. Consuming food items high in oil and sugar can lead to quick weight gain and other lifestyle disorders. On an average, a woman needs between 1200-1600 calories daily. However, depending on the level of your physical activity or specific health needs this calorie requirement may vary slightly. Pregnant women for instance need 300 calories extra daily.
Calcium is an Important Nutrient for Women
Osteoporosis is a common disorder in women leading to weak bones and joint pains. Women need a calcium-rich diet to keep their bones healthy. Calcium is also an important nutrient for pregnant women as this nutrient plays a key role in the development of the baby’s skeletal system.
Low-fat dairy products such as skim milk, yoghurt, etc. are good sources of calcium. Green leafy veggies like spinach are also rich sources of calcium.
Whole Grains For A Healthy Heart
Many women now suffer from cardiovascular problems due to wrong eating habits. As per the American Heart Association, a diet rich in whole grains can help lower cholesterol and prevent blocked arteries. Whole grains must therefore form an integral part of women’s diet. These nutritious whole-grains are also an excellent source of dietary fiber which will keep your digestive system functioning well. Brown rice, barley, oatmeal, etc. are examples of nutritive whole grains that must form part of your diet.
Fruits and Veggies for Healthy Immune System and Great Looking Skin and Hair
Fruits and veggies are loaded with vitamins, minerals and anti-oxidants. Fruits and veggies contain potent nutrients that can prevent a range of serious health problems ranging from heart problems to certain types of cancer. You must consume at least 4-5 servings of fruits and veggies a day to derive optimum nutrition from them. Include different colored veggies and fruits in your diet to obtain all vitamins and nutrients contained in them. Fruits and veggies also make your complexion look supple, glowing and healthy looking.