Women need special care in terms of health. The healthy diet plans for women are responsible for growing up of a woman from a child. There must be iron, folate, calcium, and other minerals along with food supplements to live a healthy life.
Nutritional requirements vary based on age, activity level, and sex of a person. The needs of a man are different from a woman due to biological reasons. The healthy diet plans for women are particularly useful to lead a normal life. One should know how much protein, fat, and carbohydrate a woman should eat daily. There lies the importance of a proper diet.
Read More: Healthy Diet Plans For Pregnancy
Why Healthy Diet Plans For Women?
Be a housewife or a working lady, every woman tries to maintain a balance in between. The physical structure of women is also different from men as well as the requirement. So women should be treated with a customized diet chart to remain strong. Sometimes, it becomes impossible for a lady to eat all the required foods. But the right food at a given time can boost her energy and will help to maintain the desired weight. Women start developing unique nutritional needs from their growth time. With gradual changes in body and hormone, the requirement takes a new shape for women.
For example, women need fewer calories than men. But certain minerals and vitamins are required more than anyone else. Similarly, due to menstruation cycle and pregnancy, a lady is always prone to issues like arthritis, osteoporosis, weak bone, and anemia. Due to this, a lady must have vitamin d, folic acid, iron, and calcium in her daily food. This brings the requirement of healthy diet plans for women.
Read More: Healthy Diet Plans For Weight Loss
Are Supplements Enough to Fulfil the Gap?
It has been noticed that most of the women don’t have proper food for several years. This leads to several illnesses mentioned above. But women tried to make up this deficit in the diet by using supplements and vitamins from outside. Well, these supplements can do good occasionally in certain cases by compensating the nutrition shortfall in regular food, but this is not a long term solution. They can never replace any unhealthy or unbalanced diet. So, you have to eat fruits, vegetables, and other protein-enriched products to stay fit.
Standard Intake for Women
It is not logical to have the same intake for all the females across the world as every case is unique, still, a general structure can be formed as per the daily requirement of items are concerned in women body. It may be changed as per necessity and requirement.
|Saturated Items||20 gm|
Recommended Diet Plan Breakup
- Fruit – 2 varieties like Orange, Apple, Grape, Banana
- Vegetables – 3 varieties like Carrot, Leafy Vegetables, Black Beans, Broccoli, Bell Pepper
- Protein – Baked Beans, Small Steak, Meat, Chicken, Fish
- Dairy – 1 glass Milk, Yogurt, Cheese
- Grains – Bread, Cereal, Pasta,
- Fat – Avocado, Canola Oil, Almonds, Olive Oil
Essential Trio – Calcium, Vitamin D and Magnesium
Out of all, healthy diet plans for women must consist of Calcium, Magnesium, and Vitamin D. 1000 mg per day is recommended for women below 50 years. For more than 50 years, the prescribed daily intake is 1200 mg. All the dairy products like milk, cheese are full of calcium along with some fish, leafy green vegetables, squash, and cabbage.
You can get a great amount of Vitamin D from the direct sunlight. It is always advisable to be in the sunlight for at least 30 minutes to generate Vitamin D in your body. If the requisite amount of Vitamin D is not generated within the body, then one has to intake relevant supplements. Other foods like salmon fish, eggs, and shrimp contain some amount of Vitamin D.
Magnesium is an indispensable element as Calcium can’t work without the presence of magnesium. Around 400 mg of magnesium is recommended to have in your everyday diet and you can find magnesium in green beans, celery, cucumber, leafy green vegetables, broccoli, etc.
Importance of Iron and Folic Acid in Growth
Iron is responsible for creating hemoglobin that carries oxygen in our blood. Presence of iron also helpful for having nice hair, healthy skin, and strong nails. Women normally need more iron than men, especially menstruation time where a huge amount of blood is lost. Similarly, the requirement of iron remains high in pregnancy time and also while breastfeeding. If adequate iron is not available inside the body both the mother and child will suffer a lot. That’s why iron deficiency disease, commonly known as anemia is seen in women of all ages. Anemia will make you weak, you will feel exhausted and tiredness will creep you after some time. Iron deficiency leads you to such things.
Daily 15 – 18 mg of iron intake is recommended for women. You will find a good amount of iron in red meat. Even red meat liver also will solve your purpose. Poultry, dry fruit, apricot, bread, pasta, seafood, and leafy green vegetables are also full of iron. You must have these items in your everyday diet.
Sadly, folic acid or folate is hardly seen in the regular diet of any woman. Adequate intake of folate helps to reduce the chance of neurology related birth defects. Folate lowers heart diseases and some types of cancer also. At every age, being a woman, you must have folate in your daily diet. You will find folate in cereals, pasta, bread, fruit juice, beans, nut, etc. Any healthy diet plans for women should mandatorily have iron and folic acid apart from other nutrients.
While women tend to neglect their health and dietary needs. You might be too busy with your work either at home or office, but you must follow healthy diet plans for women not only for you but also for other members of your family. The recommended diet is prepared in keeping all requirements a woman needs in her life and you can’t ignore that. Once followed, you will be fit and healthy for several years.
Read More: Healthy Diet Plans For Diabetics