A healthy diet and good eating habits gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS (premenstrual syndrome), boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.
"Demographic Health Survey of India to unmask intra-urban nutrition disparities in women. Maternal thinness and moderate/severe anaemia among women of the poorest urban quartile was 38.5% and 20% respectively and 1.5-1.8 times higher than the rest of urban population."
You need good nutrition daily which starts with the basics, a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.
Here are the best tips for women to have more nutritions.
CHOOSE GOOD FOOD
- To get a healthy diet, focus on whole, plant-based foods.
- Fill most of your plate with fruits and leafy green vegetables.
- Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day.
- Try to find minimally processed or locally grown foods whenever possible. Locally grown foods are better than cold storage foods.
- Drink plenty of water. It will hydrate your body and reduce dullness of skin.
CALCIUM RICH DIET
- Weakness in bones is a common problem among men and women. But women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to boost your bone health.
- It is worth to notice that dairy products are high in calcium but their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
INCREASE IRON INTAKE
- Researches suggests that many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation.
- Boost your iron intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
AVOID ALCOHOL & CAFFEINE
- Alcohol intake regularly can cause osteoporosis. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis.
- Increased caffeine consumption can affect the hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS (premenstrual syndrome) and menopause symptoms and adversely affect fertility.
- Try to limit alcohol consumption to one drink a day and caffeine to one cup a day.
REDUCE ADDED SUGAR
- Added sugar is also called as artificial sugar. Added sugars which are not found naturally in foods contribute zero nutrients but lots of calories to your diet.
- Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.
- Reduce the added sugar intake and take a healthy diet with natural sugar content.
DON'T SKIP BREAKFAST
- A healthy breakfast is a key to kick start your metabolism.
- Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
- Include beans sprout, eggs, oats and other low calorie high protein diet in your breakfast.
EAT REGULARLY
- Going too long between meals can make you feel irritable and tired, so aim to eat something at least every three to four hours.
- Have nice healthy breakfast in the morning then eat some snacks before lunch and at evening. Small meals at regular interval keeps you full and energetic.
AVOID JUNK FOOD
- Junk food or fast food can only increase your waist size. These foods are responsible for many diseases related with cardio and stomach. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood.
- You should cut down junk food from your eating. Adapt a good eating habit and eat fresh fruits & vegetables.
EAT HEALTHY FATS
- Good Fats (polyunsaturated & monounsaturated) contribute to your health and vitality, support your mood, help you maintain a healthy weight and improve the look of your hair, skin, and nails.
- Monounsaturated fats are found in plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame).
- Polyunsaturated fats include Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, and sardines. Other sources include unheated sunflower, corn, soybean, flax-seed oils, and walnuts.
Malnutrition among women is a common problem around the world. Deficiencies of essential nutritions like vitamins, iodine, iron etc affects women health greatly through entire Life cycle. This post addresses the way and eating habit for a women to counter their health problems.
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Resources:-
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905648/
2. Free image source: https://www.pexels.com/photo/spinach-chicken-pomegranate-salad-5938/
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