Trying to reconcile the demands of family, work or school and coping with the pressure of the media to look a certain way and eat, can make it difficult for a woman to eat healthily. But good food can not only help your mood, increase your energy and help you maintain a healthy weight, but it can also be a great support in the different stages of a woman’s life.
A healthy diet can help reduce premenstrual syndrome, increase fertility, facilitate pregnancy and breastfeeding, relieve menopausal symptoms, and keep bones strong. Whatever your age or situation, a healthy and nutritious diet will help you do your best and feel and make the most of your life.
Why do many Women Fail to Meet Nutritional Guidelines?
As women, many of us tend to neglect our own nutritional needs. You can feel too busy eating well, used to set or try to hit an extreme diet that leaves some essential nutrients to their family’s needs and feel irritable, hungry and with little energy.
The specific needs of women are often ignored by nutrition research. Studies depend on a rule of male subjects, whose hormone levels are more stable and predictable, making the results sometimes irrelevant or even misleading for women’s needs. All this can lead to serious deficiencies in the daily diet.
While what works best for one woman is not always the best option for another, it is important that you make your nutritional choices regarding your vital nutritional needs. If you want to improve your energy and mood, combat stress or premenstrual syndrome, increase fertility, enjoy a healthy pregnancy or to treat the symptoms of menopause, these diet tips to help you to stay healthy and alive in your life constant change.
Multivitamin for Middle Women
With countless supplements on the market today, there are a few factors that must be considered when choosing a multivitamin. “It’s important to first note that multivitamins are not really necessary for everyone,” says Laura Moretti, MS, RD, clinical nutritionist who specializes in sports nutrition and triad of the female athlete at the Boston Children’s Hospital. “If you have a balanced diet that consumes a variety of nutrients, you may not need it.”
However, it is recommended that some groups of people take several times a day to fill certain nutritional gaps. And while meeting a family doctor or dietitian about your needs is the best Moretti offers a quick overview of good multivitamins to buy from your favorite stores before.
Foods with Antioxidants for Aging
Foods that contain antioxidants help prevent free radicals, which are rebellious molecules that form during the natural aging process and through the action of environmental toxins. Free radicals damage normal cells and DNA, reducing their ability to prevent diseases such as cancer as they age.
Consuming fresh fruits and vegetables with high antioxidant content may increase the body’s defenses. Vitamin C is a powerful antioxidant of citrus fruits, broccoli, paprika, parsley, cabbage, kiwi, and tomato. Another is vitamin E in seeds, nuts, whole grains and cold-pressed vegetable oils. Beta-carotene, or provitamin A, comes from a variety of yellows, reds, and oranges such as carrots, squash, sweet potatoes, melons and peaches, vegetables and green vegetables like broccoli, cabbage, and spinach. Mineral Selenium found mainly in brewer’s yeast, wheat germ, Brazil nuts and whole grains, works with vitamin E to perceive antioxidant functions in the body.
Daily Calorie Requirement
Your body does not burn calories as efficiently as in the early years and you need fewer calories than you did 20 years ago. A 50-year-old sedentary woman needs about 1,600 calories a day to maintain her weight, while a slightly more active woman needs 1,800 and a working woman between 2,000 and 2,200.
Calculate any number of calories by choosing whole foods that are high in nutrients rather than high-calorie foods. Nutrient-rich foods include fresh fruits and vegetables; lean meat and fish; Beans and legumes; Nuts and seeds; Eggs and dairy products. These foods tend to be high in fiber or protein, and both fill you up. Foods high in calories and nutrients, which are often processed into high levels of fat, sugar or sodium, include products such as baked goods, sugary drinks and many common snacks like chips and crackers.
Drink more Water
As your sense of taste wears over time, your thirst may also diminish. In addition, some medications, such as antihistamines and blood pressure medications may make you more vulnerable to dehydration. It means doing more to get enough fluid.
In fact, dehydration is one of the main reasons why older adults end up in the hospital, says Rasmussen.
The Institute of Medicine recommends that women drink about 2.2 liters or 9 cups of water a day and men drink 3 liters or 13 cups. (Try to limit coffee, tea, and alcohol.) Caffeine and alcohol are diuretics that increase the risk of dehydration.
Limit Saturated Fats
Avoiding foods high in saturated fat should be a permanent goal in order to maximize the intake of calorie nutrients. For example, low-fat dairy products are rich in nutrients, such as protein and calcium, without adding unnecessary fat or calories to whole milk products.
Most fats in a senior’s diet should be good fats, such as polyunsaturated and monounsaturated fats that come from foods like soy and canola oil. These oils can also be a good source of vitamins E and K.
Cut off Unhealthy Carbohydrates
It is always a good practice to limit foods high in sugar. But this rule can be especially important as we age to maintain a healthy weight, to rest the pancreas (the insulin pump that stops functioning in diabetes), and to maximize the supply of healthy nutrients through calories burned.
Refined carbohydrates such as white bread usually contain fewer vitamins and fiber than, for example, whole grains. Go for healthy carbohydrates, such as fruits, on carbohydrates that are not as big as cakes.