5 Healthy Habits That Will Improve Your Body

Healthy diet is must for everyone and specially for women. Tell me, how many of you don't want to get fit or remain fit? I am sure it is close to 100%. So how can you get best diet and what to eat to get best nutritions. This kind of thought you are facing frequently in your life. Let's discuss it here. 

Now the first thing is EATING RIGHT.

Women who are busy in their daily life nutrition rich foods gives them energy and helps to prevent diseases. Your healthy daily diet should include whole grain food like cereal, pasta, brown rice or oats. 

Fat free or low fat daily items like yogurt or cheese.

Protein like meat, chicken, fish, eggs, bean and nuts.

Fruit juice without added sugar.

Fresh or frozen colourful vegetables without added salt.

IRON RICH FOODS

Iron is key nutrition agent for a women body which keeps the energy level high. There are different sources in food from which you can get the iron like red meat, chicken, fish, beans etc.

FOLIC ACID RICH FOODS

To decrease the risk of birth defects, women must take the enough quantity of FOLIC acid in their diet. As per studies, 400 micrograms a day of folic acid is enough. You can get the folic acid from fortified foods or from food supplements. Fortified foods include cereals, rice and breads. Beans and peas are also a good source of folic acid.

CALCIUM RICH FOODS

Calcium is required for healthy bones and teeth. Calcium prevents osteoporosis and arthritis in which bones become weak. Calcium rich foods include yogurt, cheese, juice, cereals, low fat or fat free milk etc.

SAY NO TO....

....High calorie foods, added sugar and alcohol. Avoid soft drinks, candy, baked and fried foods. Reduce alcohol intake and take low fat dairy products.

Eat fewer foods which are high in saturated fat like pizza.

EXERCISE DAILY, REGULARLY

Women physiology is different than men therefore they need fewer calories to maintain their body. If you are a working woman then you need more calories than others. Best way is eat healthy and exercise regularly to get in shape. It also balance your calories.

Keep an eye on you weight.

If you keep the above in your mind, you will remain fit and feel good always. 

10 Amazing Tips How To Eat More Calcium

In our daily meal we need mor calcium for make our bones strong.
Calcium is important for healthy teeth and bones. It also plays a crucial role in the health and functioning of nerves and muscle tissue. 

Here are some tips on how to eat more calcium.

Include dairy product.

Choose from milk, yoghurt, cheese or milk-based custard. These dairy product is very good for our bones its make our bones strong.

Eat leafy green vegetables. 

Green vegetables are hhigh source of calcium, iron and vitamins. Include a serve of broccoli, cabbage, bok choy or spinach on your lunch and dinner plate every day. 

Eat more sea food. 

Sea food is high source of calcium. If you can’t get fresh fish, eat tinned fish such as sardines or salmon with the bones left in. It makes your bone strong.

Replace the meat in some meals with tofu or tempeh. 

Your family will enjoy the change and cutting back on saturated fat is good for your health.

Snack on calcium-rich nuts like Brazil nuts or almonds. 

Keep a container of nuts and seeds with you and have a small handful as a daily snack. 

Reduce your intake of caffeine, soft drinks and alcohol. 

They all inhibit calcium absorption and should be used in moderation.

Sprinkle sesame seeds over vegetables or salads. 

Sesame seeds are easy to include in all meals and are high in calcium.

Try calcium-fortified foods for breakfast. 

Some cereals, fruit juices and breads now come with calcium added to the ingredients.

Including dairy products in their diet. 

Educate your children on the importance of including dairy products in their diet. If they prefer soy milk, make sure it is fortified with calcium and encourage them to eat cheese and yoghurt.

Choose lactose-free yoghurts and cheese.  

Choose lactose-free yoghurts and cheese if you have an intolerance to lactose. These products still have calcium included.

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