Nutrition and diet tips for a healthy women

Women’s day is celebrated for a remarkable contribution of all the strong, brave and courageous women. Women the word itself signifies the power of transform, care, and nurture. So let us take immense pleasure to analyze the nutrient and dietary requirements for healthy women

Nutrition and regular exercise are the cornerstones of optimal energy in women’s health at every age. Women like men should enjoy a variety of healthy foods and dietary supplements, whole grains, fruits, vegetables, healthy fats, fat-free dairy, and lean protein.  Intake of right food boosts up the energy and helps in maintaining a healthy weight in different stages of women’s health.

Healthy eating plans:

·         Daily intake of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.

·         5 ounce equivalents of protein such as seafood, lean meat, egg, beans, peanuts, and seeds.

·         Regular intake of whole grains such as whole grain bread, whole-wheat pasta, brown rice or oats.

Iron is the key stakeholder for good health and energy levels for women’s health prior to menopause. Food that is rich in iron content is chicken, turkey, fish, pork, spinach, lentils, beans. After the period of pregnancy, i.e. women after bearing child require a high amount of foliate so as to decrease or irradiate the congenital birth defects. Basically, a normal woman requires 400 mcg of foliate, 600 mcg of folate for pregnant or breastfeeding women.

Intake of a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. For maintaining healthy bones and teeth women require a variety of calcium foods. It reduces the risk of osteoporosis and also a variety of orthopedic diseases in which bones become weak and breaks easily. An adequate amount of Vitamin D is also necessary, a source of vitamins are fatty fish, salmon, eggs and fortified foods and beverages.

Although growing bodies need plenty of energy in the form of calories, many teenagers and children consume in too many ways. Infants who are obese or overweight are 16 times more likely than healthy weight children to become obese as adults, other findings show. Encouraging girls and young women to be more physically active by reducing high-calorie foods can help balance the energy equation. Beginning at an earlier stage, set a pattern of healthy eating that will carry them through life.