Basic nutrition for women

Introduction

 Healthy diet is a must for everyone and particularly women should take extra care regarding this due to different stages like adolescence, pregnancy, breastfeeding and menopause in their life that affects them more than anyone.

Good nutrition is essential to achieve and maintain required body composition and potential for mental and physical work. Good diet reduces the chances of heart disease, obesity, cancer and diabetes.

 

Basic Nutrition 

Women should make sure that their daily diet contains Calcium, Vitamin D.

Calcium plays an important role for women of all ages. It reduces bone loss after menopause, prevents osteoporosis, reduces PMS symptoms, help in healthy pregnancy.

1000mg/day of calcium is required for women under 40yrs and 1200-1500mg/day of calcium for women above 40 yrs. So to increase the calcium content,

Women should start the day with low fat milk and a calcium fortified whole grain cereal.

They should have snacks such as canned sardines consisting bones, and almonds, calcium-fortified orange juice and yogurt that has high calcium ingredients.

One should have hard cheese like ounce of cheddar packs 200 mg, rather than soft.

Women should understand food labels and have the diet that has maximum calcium content that is 500 mg   body can absorb at a time. One should be in constant touch with the physicians as health conditions of a person can affect the calcium levels and be in a position to decide on the requirement of bone density evaluation. 

Professional/ working women who is involved in fast paced activities should include the following diet in their snacks so that they remain healthy.

Cocoa or chocolates which helps in preventing heart attacks, strengthening bones, and which has more antioxidant power than tea.

Beans and blue berries prevents colon cancer

Fish, chicken and meat that have lean protein.

Dipped carrots help fight cancer

Whole grain cereals, whole wheat bread, whole-wheat pasta decreases empty calories and increases fiber.

Water prevents dehydration

Apple and nuts sustains energy

OJ with calcium prevents osteoporosis, PMS and high blood pressure.

High fiber cereal fight cancer 

Teenagers are the most affected due to poor diet and pressure to stay thin. They should realize that adolescence is the age where they grow fast and so they should not neglect their diet and nutrition. One should realize require 2200 calories a day and see to that they take calcium, iron, folic acid and zinc in their daily diet.

Teenagers can have milk, orange juice, cheese sandwich, cereals, bread, hamburger, soy products, peas, beans, and almonds. 

Pregnant and breast feeding women should make sure that they take 300 extra calories to give nutrition for the baby.

They should consume sufficient healthy protein and fat.

Reduce caffeine

Restrict salt and sugar

Abstain from drinking

Follow pre natal supplement program

Eat small and frequent meals

Take plenty of fluids

Should be aware and avoid foods that are harmful and dangerous like raw sprouts, soft cheese, deli meat, sushi and fish. 

Breast-feeding women should have healthy fluids, calcium and proteins and prenatal vitamin supplements. 

 Conclusion 

Women according to their age and condition should follow the basic nutrition diet required to stay fit and healthy and lead the life happily.