Choosing the nutrient balanced diet and sticking within recommended calorie ranges getting proper nutrition. Using a daily meal plan helps for women.
A balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. But women also have special nutrient needs, and, during each stage of a woman’s life, these needs change.Women have different daily nutritional requirements to men, and below the nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health but what exactly is meant by a ‘balanced diet.
The different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, balanced diet including whole-grains and choosing more fish, poultry, beans and pulses and less red meat while opting for low-fat, low-sugar dairy foods. But that’s not the whole story how much should you be eating and is there a best time to eat protein, carbs or fats.
Balanced diet for women
Iron is one of the keys to good health and energy levels in women. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).
Eat healthy fats
Healthy fat is an absolute essential,’ says Nina Omotoso, nutritional therapist at Revital. ‘It keeps energy levels up and is used to produce hormones that help us cope with stress. Whole foods such as avocados, olives, eggs and chia seeds are great sources.’
Balancing Calories with Activity
Since women typically have less muscle, more fat and are smaller than men, you need fewer calories to maintain a healthy body weight and activity level. Moderately active women need 1,800 to 2,200 calories a day. Women who are more physically active may require more calories.
Fruits and Vegetables
Getting plenty of fruits and vegetables in your diet will boost your fiber intake, which can help prevent constipation and aid in healthy weight management. The Dietary Guidelines for Americans 2010 suggest eating 2 cups of fruits and 2.5 cups of vegetables daily for women consuming 2,000 calories a day. Choose a variety of vegetables, including leafy greens, red and orange vegetables, beans, peas, and other starchy vegetables, such as corn and potatoes.
Milk and Dairy Foods
Foods in this group include milk, cheese, yogurt and fromage frais. Choose low-fat varieties where available such as semi-skimmed milk, reduced-fat cheese and fat-free yoghurt. These foods contain protein, calcium and a range of vitamins and minerals. They should fill no more than a sixth of your plate at mealtimes.
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.