How to eat a balanced diet
Between balancing the demands of your family and work or school, it can be difficult for women to maintain a healthy diet. The right food can not only improve your mood, boost your energy, and help you maintain a healthy weight, but it can also support you through the different stages of your life.
Women have different daily nutritional requirements compared to men. A balanced eating pattern is a cornerstone of health. You should enjoy a variety of healthy food from all the food groups, including whole grains, vegetables, fruits, healthy fats, low-fat or fat-free dairy and lean protein.
Practice eating right
A healthy eating plan includes:
- 3 servings of low-fat or fat-free dairy products such as milk, yoghurt or cheese
- 1 ½ - 2 cups of fruits
- At least 3 ounces of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, quinoa, brown rice and oats
- 5 ounces of proteins such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, and nuts
- Green vegetables including salad, cucumber, broccoli and others
Nutrient-rich foods will provide energy for your busy daily life and help to reduce risk of disease.
Balance calorie intake with your activities
Since women typically have fewer muscles, and more body fat and are generally smaller than men, they will need fewer calories to maintain a healthy body weight. If you are more physically active, you will need a higher calorie intake.
Know what your body needs
Hormonal changes in a woman’s body are often associated with menstruation, child-bearing, and menopause. Through these phases, women have a higher risk of anaemia, weakened bones, and osteoporosis. Increase your intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 if you are going through this phase to reduce the risk of disease and maintain a healthy weight.
The importance of healthy eating
A good healthy eating habit can help your:
- Body and brain get the energy you need to think and be physically active
- The body gets the essential vitamins and minerals it needs to stay alive and healthy
- Reach and maintain a healthy weight
- Lower your risks of diseases, such as diabetes and heart disease
While what works best for one woman may not always be the best choice for another, the important thing is to build your diet around your vital nutritional needs. Whether the goal is to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy, active and vibrant throughout your life.