Learn healthy foods & diet plan tips for a woman of all ages to remain healthy, fit and enduring life. Needs of nutrients vary with age thus, women need to have
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.
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.
Age |
Nutrients Required |
Nutrition During 20s |
|
Nutrition During 30s |
|
Nutrition’s for a woman during her 40s |
|
Fiber |
|
Nutrition’s for a woman above 50 years |
|
Diet for women of all ages During the 20’s:
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.
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.
Healthy diet tips every woman must follow
Meal Plans for women of all Ages
Age |
Breakfast |
Morning Snack |
Lunch |
Afternoon Snack |
Dinner |
Evening Treat |
20’s |
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 |
30’s |
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 |
40’s |
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