DIET & NUTRITION FOR ADULT WOMEN

A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life.

Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause.

Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and high quality sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age. Instead of obsessing over specific foods or nutrients, remember that it’s your overall eating pattern that’s most important.

TOP DIET AND NUTRITION TIPS FOR WOMEN

FOCUS ON WHOLE,PLANT BASED FOODS

  • Foods such as fruits and vegetables, seafood, and healthy fats can help control your weight and reduce your risk for certain diseases.
  • Carotenoid-rich fruits and veggies, such as tomatoes, carrots, sweet potatoes, melons, and peppers, may even reduce your risk for breast cancer.
  • Add leafy green vegetables and a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day.
  • Try to find organic, minimally processed, or locally grown foods whenever possible and make these foods the mainstay of your diet.

BONE UP ON CALCIUM

  • Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health.
  • Dairy products are high in calcium like milk,curd , cheese, butter etc.Consider plant-based sources of calcium like beans, kale, Brussels sprouts, and collard greens as well.
  • Some grains like raagi,bajara are also good source of calcium .
  • Sunlight is also good for strengthening bones .

MAKE SURE YOU GET ENOUGH IRON

  • Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation.
  • Boost your intake by eating iron-rich foods such as red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

CUT BACK ON ALCOHOL & CAFFEINE

  • Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis and postmenopausal breast cancer.
  • Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Both alcohol and caffeine can also worsen PMS and menopause symptoms and adversely affect fertility.
  • Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

CUT DOWN ON SUGAR

  • Sugars that are not found naturally in foods contribute zero nutrients but lots of calories to your diet.
  • Naturally occurring sugars are found in products containing milk (lactose) and fruit (fructose), while added sugars can be found in the most unexpected foods, often hidden in the ingredients list as agave nectar, cane crystals, corn sweetener, crystalline fructose, dextrose, evaporated cane juice, high-fructose corn syrup, invert sugar, maltose, malt syrup, and more.
  • HIDDEN SUGAR
    Many women consume more sugar than is healthy, but reducing the amount of candy and desserts you eat is only part of the solution. Sugar is also hidden in foods as diverse as bread, canned soups, beans, and vegetables, pasta sauce, margarine, instant mashed potatoes, frozen dinners, and ketchup. It’s also in a lot of foods labelled as “low fat” or “reduced fat.” Manufacturers often replace the fat in their products with sugar to improve the taste. But the sugar can be much worse for you than the fat. All this hidden sugar amounts to nothing but a lot of empty calories which can cause mood swings and wreck a healthy diet.

  • Check labels and opt for “sugar-free” or “no added sugar” products. Use fresh or frozen ingredients instead of canned goods, and avoid fast food meals.
  • Avoid replacing healthy sources of saturated fat, such as whole fat yogurt, with low-fat versions that are packed with sugar or artificial sweetener.
  • Soft drinks (including soda, energy drinks, and coffee drinks) are one of the largest sources of hidden sugar. One can of soda contains 10-12 teaspoons of sugar and around 150 calories, so a few soft drinks can quickly add up to a good portion of your daily calorie intake.
  • Switching to diet soda isn’t the answer, as studies suggest the artificial sweetener it contains triggers sugar cravings that can contribute to weight gain. Instead, try switching to water with lemon, unsweetened iced tea, or carbonated water with a splash of juice.
  • By slowly reducing the sugar in your diet a little at a time, you’ll give your taste buds time to adjust and you’ll be able to wean yourself off the craving for sweets and sugary food.

Your diet has a major effect on your food cravings, your stress levels, and your energy throughout the day. By making smart food choices and developing healthy eating habits, you’ll find it much easier to stay slim, control cravings, and feel energetic all day long./P>

  • Eat heavy and healthy breakfast that provides energy for the day.
  • Eat regularly i.e 4-5 meal a day . Going too long between meals can make you feel irritable and tired. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 pm (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
  • Cut the junk food because these foods cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
  • Focus on complex carbohydrates. Foods such as , wheat porridge, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.
  • Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
  • Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

BOOST ENERGY WITH QUALITY PROTEIN

  • Protein is an essential part of any healthy diet, but it’s important to vary your diet with fish, chicken and turkey, dairy, and plant-based protein sources, such as beans, nuts, seeds, and non-GMO soy products.
  • - If you eat red meat, opt for organic, grass-fed rather than processed meats, such as hotdogs, bacon, and salami, which have been linked to an increased risk of cancer.