It’s very challenging for women to maintain a healthy diet while trying to meet the needs of the family and work. Every morning we see mothers running around to complete their daily chores on time, reaching their workplaces and many more.
So, in managing time and navigating through multiple roles, women are prone to neglecting their own dietary needs. They need to understand the fact that an imbalanced diet can result in serious health problems, such as:
- Psychiatric disorders.
- Coronary heart disease.
- High blood pressure.
- Obesity.
- diabetes.
An imbalanced diet means an excess or deficiency of dietary part i.e. proteins, fat, carbohydrates, fibres, vitamins, minerals.
A human body requires a balanced diet containing a specific amount of nutrients to survive and function properly. However, the lack of needed nutrients can cause different health problems.
However, by consuming a balanced diet you can reduce the risks of various complicated diseases. Moreover, a balanced diet can also boost your energy and help you to maintain your ideal body weight. Proper diet is also crucial for the different stages in a woman’s life.
In addition to this, physical activity is also very important for women’s health. Because it reduces the risk of heart diseases, which is the number one killer of women, and other diseases.
How Women’s Nutritional Needs Differ From Men’s?
The nutritional requirements of a woman’s body change when puberty begins. With the passage of time, their bodies go through more physical and hormonal changes.
So, the nutritional needs of women continue to evolve. Therefore, it is essential to evolve your diets to meet these changing needs.
Moreover, women need fewer calories but higher vitamins and minerals as compared to men. For instance, hormonal changes associated with the menstruation cycle, menopause, etc increases the risks of:
- Anaemia.
- Weakened bones.
- Osteoporosis.
- Mood and stress levels.
Therefore, healthcare experts recommend women must consume nutrients such as: iron, magnesium, calcium, vitamin D and B9.
Are you looking to improve your energy, mood and overall health? The following tips can help you to stay healthy and active.
Eat Right
A healthy eating plan for women must include:
- Whole grains such as: whole-grain bread, whole-wheat pasta, oats and brown rice.
- Low-fat milk, cheese, soy milk or yogurt.
- Protein foods such as lean meat, fish, eggs, nuts, beans, lentils.
- Fruits and vegetables — fresh, frozen, canned or dried without added sugars and salt.
Here is a list of healthy nutrition for women’s health required for proper body functioning.
Calcium for Strong Bones
Calcium deficiency is the most common problem among women. Which can lead to anxiety, depression, and sleep difficulties. As women need calcium to build healthy bones, teeth and ensure the proper functioning of their nervous system. Therefore, you should include Calcium in your diet.
Otherwise, your body will take calcium from your bones to ensure normal cell functioning. Which can result in weakened bones, osteoporosis, dental problems, seizures, etc.
- Calcium-rich foods are included:
- Milk
- Cheese
- Yogurt
- Beans and Lentils
- Almonds
Iron to Cure Anaemia
Iron is a mineral that the body needs to make haemoglobin, which carries oxygen in the blood. It also helps you to get healthy hairs, nails and skin. That’s why women should eat foods that are enriched with iron.
Usually, women are diagnosed with anaemia. Which can result in weakness, low energy, and out of breath. Iron deficiency can also cause depression or mood swings.
Moreover, due to blood loss during menstruation, women need more than twice the amount of iron than men. While men need around 8 mg of iron daily, women need up to 18 mg (or 27 mg if pregnant).
- Good dietary iron sources include:
- Fortified cereals.
- Nuts.
- Oysters
- Leafy green vegetables.
- Meat and eggs
- Fruits (Strawberries, watermelon, figs, raisins etc.)
How Much Folate Do You Need?
Women should consume 400 mcg (micrograms) of folate daily. Because insufficient folic acid during the first trimester of pregnancy can increase the risk of neural tube defects in the baby.
- However, good sources of folate include:
- Leafy green vegetables
- Fruits
- Nuts
- Beans
- Peas
- Cereals
A Path Towards a Healthier You
The journey towards a healthier you is not difficult. You can spend a healthy life by just making the following tips a part of your daily life.
Exercise Every Day
Regular physical activity is one of the best ways to keep your body healthy and in shape as well. Exercise boosts your heart’s health, builds bones, muscle strength, and keeps you away from health problems.
Therefore, you should keep yourself busy in a workout for at least half an hour daily. If you’re too busy to workout, try short bursts of activity throughout the day. Walk more often. A good target is 10,000 steps per day.
Lose Excessive Weight
If you are thinking of starting your fitness journey, then don’t aim for quick weight loss. The most healthy practice is to lose 1–2 pounds in a week by working out regularly and eating a perfectly balanced diet.
More importantly, make sure that your diet is meeting the nutrition needs of your body. You don’t need to follow diets that lead to instant weight loss.
Moreover, women should start their weight loss journey gradually. For example, you can start by cutting sugar and salt from your diet. And try to avoid sodas and sugar-laced coffee drinks.
Regular Medical Check-ups
In order to say fit, women should get regular medical check-ups. Your doctor may recommend tests to keep a watch on your health. And catch conditions at an early stage when they’re easier to treat.
Moreover, women should never ignore any change or symptoms in their body. You should immediately consult with a doctor if you feel any unusual change in your health.
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