A balanced healthy eating diet plan is the secret of good health. Like men, women can enjoy foods from different groups. However, they also require special nutrients at different stages of their life. It is because sometimes nutritional requirements of women are different from men. In short, they require a balanced diet or a customised diet plan to fulfil their daily nutritional intake needs.
Nutrition is necessary for the growth and a good health. A balanced diet can help prevent diseases and maintain a healthy lifestyle. However, not all women are eating a balanced diet. Some of them do not have time to cook foods for them, while the others aren’t aware of foods they should add to their daily meal plan.
Women who want to know what they should do to ensure they are consuming a balanced diet can learn about it here.
Eat Nutrient-Rich Foods
Every woman should eat a nutrient-rich diet to fulfil their body’s nutrient demands. It not just keeps women energised but also decreases their risks of diseases. There is a wide range of foods that can be included while creating a nutrient-rich meal plan. They include whole grains, low-fat dairy products, protein, fruit, and fresh vegetables.
Karina’s Advice: The nutritionist says foods like whole-grain bread, fat-free dairy products, eggs, lean meat, fresh fruit, and leafy vegetables should be added to a customised diet plan while planning to eat nutrient-rich foods.
Eat Foods Providing Iron
Iron is a source of energy and good health in women. It helps improve cognitive function and boost the immune system. Apart from that, iron has been found effective in the treatment of anemia and improvement of oxygen circulation in the body. It also increases the production of red blood cells and provides oxygen to the organs.
Karina’s Advice: There are many healthy foods that provide iron. To fulfil iron requirements, a woman can eat chicken, red meat, fish, spinach, and turkey. One can also consume plant-based iron sources like strawberries, spinach salad, beans, and lentils.
It is necessary for women to eat folate or folic acid when they reach the childbearing stage. During the reproductive year, eating enough folate can help decrease the risks associated with birth defects. Folate is important even when a woman is not pregnant. She should eat at least 400 micrograms of folic acid every day. In the case of pregnant women, the daily folate requirement is at least 500 micrograms.
Karina’s Advice: There are many healthy foods that contain folate naturally. Women can add peas, beans, and leafy greens to their daily diet plan to eat enough folate for the day. Foods that contain folic acid include some kinds of bread, rice, and cereals.
Eat Calcium And Vitamin D
Calcium-rich foods should be a part of every woman’s daily diet. Calcium helps make bones strong and protect them against a range of bone diseases. There is a range of calcium-rich foods that have been found effective against osteoporosis, a serious bone disease that makes bone weak. Women should consume a healthy amount of vitamin D daily to make their bones stronger even when they are growing old.
Karina’s Advice: Some of the healthy calcium-rich foods are dairy products like low-fat milk, yogurt, and tofu. Women can also eat calcium-fortified foods for their daily calcium requirements. For vitamin D, they can add fish, eggs, and juices to their diet plan.
Avoid Unhealthy Foods And Beverages
Everything delicious is not healthy. There are many foods and beverages that affect the women health. They are eatables with added sugar and saturated fats. Instead of eating these foods, women should increase their intake of low-fat dairy products and more plant-based protein foods.
Karina’s Advice: Beverages like soft drinks should be consumed in a limited amount. Apart from that, women need to cut their daily intake of desserts, candies, and cookies. They should try not to have more than one drink a day. Women can have plant-based protein foods like beans, tofu, and lentils.
A balanced diet should be combined with daily physical activities. You can get one of the nutrition coaching programs at Karina’s Healthy Eating Plans to learn from Karina what to eat, when to eat, and how to eat.