Adult 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.