Healthy diet for women

 

Healthy diet for women

Balanced diet is the cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grain products, fruits, vegetables, healthy fats, low-fat proteins and lean proteins. But women also have special dietary needs, and in each woman's life, these needs change.

Great menu

Nutrition-rich foods provide energy for the lives of women and help prevent illness. A healthy daily diet includes:

At least three 1 gram portions of whole grains of cereals such as whole grains, cereals, noodles, brown rice or oats.
Three portions of low-fat or low-fat dairy products, including low-fat or fat-free milk, yoghurt or cheese.
Five or six ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.
Two cups of fresh fruit, frozen or preserved without added sugar.
Two cups of colored vegetables, fresh, frozen or preserved without salt.
Foods rich in iron

Iron is one of the women's good health and energy sources. Untreated sources of food include red meat, poultry, turkeys, pork, fish, cabbage, spinach, beans, lentils and bread and strengthened cereals. The body is easily absorbed into the body by eating foods rich in vitamin C. Then eat strawberry-enriched cereals, spinach salad with mandarin or tomato slices, add lentil soup.

Folic acid in growing years

When women reach their reproductive age, they need to eat enough folic acid to reduce the risk of inherited defects. The requirement is at least 400 micrograms of folic acid per day. Make sure you get enough folic acid every day from enriched foods or dietary supplements as well as dietary folic acid from a diverse diet. Citrus fruits, leafy vegetables, beans and peas naturally contain folic acid. There are many thick and strong foods like cereals, rice and bread.

Daily Soccer Requirements

To get healthy bones and teeth, women should eat a lot of different calcium foods every day. Calcium strengthens the bones and prevents osteoporosis, a bone disease in which bones weaken and easily break down. Some calcium-rich foods are low-fat milk, yogurt and cheese, sardines, tofu (in combination with calcium sulfate) and foods derived from calcium, including juices and cereals

Food at the border

In order to control weight at any age, women should avoid high calorie intake, exceeding sugars, fat and added alcohols.

Limit regular non-alcoholic beverages, sugary drinks, sweets, pastries and cooked foods.
Limit consumption of alcohol to one drink per day. One drink is 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquid.
Decide dairy products and low fat foods based on fat, not their fat counterparts.
Eat less fatty foods - this is the type found in oily meat, sausages, cheeses and dairy products, cakes and pizzas.

Calories with activity

Since women usually have less muscle, more fat and less than men, it is necessary to reduce calories in order to maintain a healthy body weight and level of activity. Women with moderate activity require 1 800-2200 calories per day. More physically active women may need more calories.