A balanced diet is an essential part of health. Women as well as men, should enjoy a variety of healthful foods from different food’s groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy and lean protein. It is our responsible to take good care of our body as Prevention is always better than Cure!
6 things a woman should beware with Food Intake:
Daily Calcium and Vitamin D Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu, calcium-fortified foods including juices and cereals. Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older. Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, such as yogurts and juices.
Iron is one of the keys to good health and energy levels in women prior to menopause. Foods that provide iron include red meat, chicken, turkey, fish, kale, spinach, beans, lentils and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed by our body when eaten with vitamin C-rich foods. You may simply create your own style of fortified cereal by mixing Love Earth Soy Milk Series with Love Earth Granolove Series to enable a balance intake of iron & vitamin C.
Folate (and Folic Acid) During the Reproductive Years
When women reach childbearing age, they need to eat enough folate (or folic acid) to help decrease the risk of birth defects. Including adequate amounts of foods that naturally contain folate, such as citrus fruits, leafy greens, green kernel black beans and peas will help in increase our intake of this B vitamin. There also are many foods that are fortified with folic acid, such as breakfast cereals, some type of rice and breads. Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is especially true for women who are pregnant or breast-feeding, since their daily need for folate is higher.
***Be sure to check with your physician or a registered dietitian nutritionist before taking any supplements.
Nutrient-rich foods provide energy for women especially nowadays most of the people are having a busy life and also to help reduce the risk of disease. Therefore, a healthy eating plan should be:
- At least 85g of whole grains from whole-wheat cereal flakes, oats, whole-grain bread, whole-wheat pasta or brown rice.
- 3 servings of low-fat or fat-free dairy products including milk, yogurt or cheese for calcium.
- 141g of protein from lean meat, lean soy milk, poultry, seafood, eggs, beans and seeds.
- 2 cups of fruits. It can be fresh, frozen or about 10g for dried fruits.
- 2 1/2 cups of colorful vegetables can be either fresh or frozen too.
- Foods and Beverages to Limit
To keep weight in check at any age, women should avoid excess calories from added sugars, saturated fat and alcohol.
- Limit sweetened beverages, including regular soft drinks, candy, cookies, pastries and other desserts.
- Eat fewer foods that are high in saturated fat and always go for low-fat or fat-free dairy products and lean protein such as soy beverage instead of their full-fat counterparts.
Balancing Calories with Exercise Regularly
Since women typically have less muscle, more body fat and are smaller than men, we need fewer calories to maintain a healthy body weight and activity level (Standard average total 2000kcal/day). Women who are more physically active may require more calories. However, do not be afraid of calories as we actually need balance calories for our daily life to produce energy. In many slimming cases through cutting down calories intake actually reverse the slimming effect causing weight gain. This is because we can’t totally avoid calories and when we do, we will feel weak, hungry and causing double up in food intake after deciding to give up the diet plan.
Physical activity is an important part of a woman’s health. Regular activity helps with weight control, muscle strength and stress management.
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