Eating a balanced diet is key to a woman’s health. Nutrient-rich foods are important in providing energy and keeping women at lower risk of diseases. Nutrition is important for females as nutrition needs change during each stage of their life. A healthy eating plan includes at least three ounce-equivalents of whole grains, three servings of low-fat or fat-free dairy products, five to five and a half ounce-equivalents of protein, one and a half to two cups of fruits, and two to two and a half cups of colorful vegetables.
Iron is very important for good health. Iron needs are higher during pregnancy and lower after reaching menopause. Common foods containing iron include red meat, chicken, kale, beans, and some fortified cereals. Iron from plant-based foods are more easily absorbed by your body when eaten with vitamin C-rich foods.
Folate foods are vital for a woman's health, especially during pregnancy. The requirement for women who are not pregnant is 400 micrograms per day. Women who are pregnant or breastfeeding require 600 mcg and 500mcg per day. This can be aided by taking supplements and eating foods that naturally contain folates like leafy vegetables, beans, and oranges.
For healthy bones and teeth, women need to eat calcium-rich foods. Calcium is important for keeping bones strong and reducing the risk of osteoporosis. Calcium-rich foods include low-fat milk, yogurt, cheese, and tofu. Adequate amounts of Vitamin D are also important, and the need for calcium and vitamin D increases as women age. Good sources of vitamin D include fatty fish, yogurts, and juices.
Women should be mindful of sources of added sugars, saturated fat, and alcohol. It is recommended to eat less than 10% of daily calories of sugar, limit consumption of one drink or less per day, and focus on sources of unsaturated fats. Opt for low-fat products instead of full-fat options.
Balancing calories is also important for women. Women who are more active may require more calories. Physical activity is important for health. Not only for burning calories, but for building strength, balance, flexibility, and stress management.
Source:https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women
Iron is very important for good health. Iron needs are higher during pregnancy and lower after reaching menopause. Common foods containing iron include red meat, chicken, kale, beans, and some fortified cereals. Iron from plant-based foods are more easily absorbed by your body when eaten with vitamin C-rich foods.
Folate foods are vital for a woman's health, especially during pregnancy. The requirement for women who are not pregnant is 400 micrograms per day. Women who are pregnant or breastfeeding require 600 mcg and 500mcg per day. This can be aided by taking supplements and eating foods that naturally contain folates like leafy vegetables, beans, and oranges.
For healthy bones and teeth, women need to eat calcium-rich foods. Calcium is important for keeping bones strong and reducing the risk of osteoporosis. Calcium-rich foods include low-fat milk, yogurt, cheese, and tofu. Adequate amounts of Vitamin D are also important, and the need for calcium and vitamin D increases as women age. Good sources of vitamin D include fatty fish, yogurts, and juices.
Women should be mindful of sources of added sugars, saturated fat, and alcohol. It is recommended to eat less than 10% of daily calories of sugar, limit consumption of one drink or less per day, and focus on sources of unsaturated fats. Opt for low-fat products instead of full-fat options.
Balancing calories is also important for women. Women who are more active may require more calories. Physical activity is important for health. Not only for burning calories, but for building strength, balance, flexibility, and stress management.
Source:https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women
No comments:
Post a Comment