The whole world is set to celebrate International Women's Day on 8th March 2019 and retains the several roles a woman play in her day to day life, not just as a mother, wife, sister, and daughter but also as an entrepreneur, business leader, educator, and inventor. By focusing on her various roles, she overlooks her health completely, which in turn leads to various health issues.

On this Women's Day, we urge you to take a break and get some time for yourself to focus on your health. Here, is a niche we you could find all the information related to healthy foods and few easy-to-follow tips to remain healthy.

Importance of healthy diet for Woman

For every woman eating healthy food or a balanced diet is essential in order to maintain good health and ideal body weight. Women’s diet plays a vital role in easing the symptoms of premenstrual syndrome (PMS) of PMS and other health issues. According to the recent expert’s research, a woman eats foods high in zinc and iron.

Experts also say that foods such as liver, red meat, leafy green veggies, eggs and dried fruit aid in alleviating the PMS symptoms.

How the nutritional needs of women differ from men?

It’s quite common that the dietary needs are largely similar for children, boys’ and girls’. However, with the onset of puberty, women must start improving their nutritional needs.

With the increasing age, woman bodies experience many physical & hormonal changes, thus its nutritional needs continue to evolve, and the diet plan or food items must meet the changing needs.

Though women need fewer calories when compare to men, the need for certain vitamins & minerals is much higher. Changes in hormones related to child-bearing, menstruation and menopause conditions means, women have a high risk of developing weakened bones, anemia & osteoporosis. Thus, women need a higher intake of nutrients such as calcium, iron, vitamin D, magnesium and vitamin B9.

Key Nutrients for the woman of all ages

The following are the nutrients woman need during the various stages of her life.


Nutrients Required

Nutrition During  20s

Nutrition  During 30s

  • Folate
  • Phytonutrients
  • Iron

Nutrition’s for a woman during her 40s

  • Calcium
  • Vitamin D


Nutrition’s for a woman above 50 years

  • Calcium
  • Iron












Diet for women of all ages During the 20’s:

  • The following are the foods that have to be consumed by women during her 20’s
  • 6 ounces of yogurt with 1 tablespoon sliced walnuts
  • Low-fat cheese & 10 whole-grain crackers
  • 4 ounces non-fat cottage cheese & a small box of raisins
  • Granola bar & a non-fat latte
  • 6 dried apricots & 2 tsp of sunflower seeds
  • 12 almonds
  • 20 mini carrots dipped in one fourth cup hummus
  • Single-serve vanilla soy milk & half cup whole-grain cereal


During 30’s:

With the start of 30’s women get more prone to various health issues. Thus, the below diet may aid them in remaining healthy.

  • For better metabolism have enough carb, protein and fat foods
  • To maintain blood sugar levels intake high fiber content foods
  • Have enough fruits and vegetables
  • Eat chaste berry fruit to balance hormones
  • Consume iron-rich foods for dipping energies
  • Intake iron and folate content foods to improve fertility
  • For better bone health have milk, chia seeds, curd, broccoli, cheese, almonds

During 40’s and above

On turning to 40, women may have a risk of developing chronic issues, managing issues, and other health concerns. The following diet may prevent you from developing the disease.

  • Eat raspberries to prevent issues related to gut and improper digestion.
  • Legumes also help in proper food digestion
  • The intake of any red, purple, yellow, or orange vegetables - and dark leafy greens - are packed with carotenoids. However, orange carrots & canned pumpkin are the richer in beta-carotene which lowers the cancer rate.
  • Further, the intake of red-hued fruits & vegetables-tomatoes, pink guava, papaya, watermelon, and red bell pepper-good sources of lycopene-which also helps in combating cancer.
  • The consumption of grains lowers brain diseases
  • Walnuts and olive oil lowers the risk of diabetes
  • Eat fish to reduce the risk of heart disease

Healthy diet tips every woman must follow

  • Don’t cut-down any food groups from the diet
  • Consume lots of water
  • Never skip your Breakfast and Kick-start your day with a healthy & heavy breakfast
  • Don't over dieting
  • Have healthy and natural ingredients
  • Take a regular checkup for every six months
  • Don’t get stress
  • Prepare your plate with colorful  foods
  • Quit smoking & avoid alcohol
  • Do the exercise for at least 30 minutes every day

Meal Plans for women of all Ages



Morning Snack


Afternoon Snack


Evening Treat


Have Smoothie that contains lots of proteins & very little fat

Oatmeal sprinkled with 1 tsp of ground flaxseed

Grilled-chicken salad with mixed greens, edamame, mandarin oranges, tomatoes, and low-fat vinaigrette

One orange& 1 tsp of  chopped walnuts

7 pieces sushi

1 cup edamame

Gingerbread ice cream sandwich


Wheat muffin topped with 2 tsp peanut butter & 1/2 sliced banana or

1 cup calcium & vitamin D-fortified orange juice

1/2 cup Cheerios with half cup nonfat milk

Curried shrimp salad in a whole wheat pita


1 cup watermelon chunks

6-ounce of  light yogurt with half cup raspberries

Chickpea salad


baked sweet potato


baby spinach sauteed in 1 tsp olive oil

4 ounces lean flank steak, grilled or broiled, topped with 2 tsp teriyaki sauce



1-ounce dark chocolate


1 cup high-fiber cereal with 1 cup Milk & 1 cup Blueberries


1 cup Green Tea

1 apple with 1 tsp soy-nut butter

Veggie burger with 2 slices low-fat cheddar cheese


6-ounce of low-sodium vegetable juice

2 tsp hummus with 6 wheat crackers

3 ounces broiled salmon over 1 cup barley pilaf

6 asparagus spears sauteed in 1 tsp of olive oil

6-ounce container light vanilla yogurt topped with 1 tsp mini chocolate chips


Follow the above-mentioned diet and keep yourself a positive, fit and enduring life!

Happy Women's Day! 2019


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