WOMANHOOD & NUTRITION

WOMANHOOD & NUTRITION

Women are the creator of this world & center of our family or in areas where care with patience required but who is the most neglected in all these activities ……its women herself. since we are celebrating womanhood this week so here is the nutritional tips especially for woman.

Women need greater amounts of certain nutrients than men, particularly iron and calcium. Menstruation, pregnancy, lactation and menopause are times of increased nutritional demand. Deficiencies can occur if the diet is inadequate over a long period of time.

A healthy diet gives energy, supports the mood, maintains weight, and keeps them  looking  their  best. It can also be a huge support through the different stages in life. Whatever the age is! 

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean 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.

Top diet and nutrition tips for women

_ Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day.

_ 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. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.

_ Calcium only works when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery and a variety of seeds, including pumpkin, sunflower, sesame, and flax seeds.

_You can get Vitamin D from about half an hour of direct exposure to sunlight, and from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

_ Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss & over time, this could lead to a decrease in bone density and osteoporosis.

_ 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 b eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.

_ Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone level and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

_Include good carbs in diet; they give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates Good sources of complex carbs include whole grains such as whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

_Don ‘t cut out the fat!  Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat. Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and Trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to you health and vitality, support your mood, and help you maintain a healthy weight.

Foods rich in healthy fats include:

_ Olive and canola oil; nuts; fish and seafood; peanut butter, avocados, etc.

_Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

SO BE STRONG FROM INSIDE & ENJOY WOMANHOOD!!!

HAPPY WOMEN”S DAY-2014