Principles of healthy diet for women
correct daily diet
nutritious food can provide sufficient energy for women’s busy life and help to prevent the occurrence of diseases. A healthy diet should include:
1, at least three 1-ounce portions of whole grain foods, such as whole grain bread, cereal, spaghetti, brown rice or oats.
2, three portions of low-fat or fat free dairy products, including low-fat or skim milk, yogurt or cheese.
3, about 5-6 ounces of protein, such as lean meat, chicken, Turkey, fish, eggs, beans, peas and nuts.
4, two cups of fresh, frozen or canned unsweetened fruit.
5, half a cup of colorful fresh, frozen or canned vegetables without salt.
supplementation of iron rich foods
iron is one of the keys to women’s health and energy maintenance. Iron rich foods mainly include red meat, chicken, Turkey, pork, fish, kale, spinach, beans, lentils and bread cereals. When you eat foods rich in vitamin C, plant-based iron is more easily absorbed by your body. So put strawberries on top of cereal, spinach salad with orange slices or lentil soup with tomatoes. When women reach childbearing age, they need to eat enough folic acid to reduce the risk of birth defects. At this stage, a minimum of 400 mg of folic acid per day is required. Make sure you get the right amount of folic acid from fortified foods or supplements every day. In addition, you can get folic acid from different foods, such as citrus fruits, green leafy vegetables, beans and peas. There are many folic acid fortified foods, such as grains, rice and bread.
daily calcium requirements
for healthy bones and teeth, women need to eat a variety of calcium rich foods every day. Calcium can make bones strong, prevent osteoporosis, bone diseases and so on. Some foods rich in calcium include low-fat or fat free milk, yogurt and cheese, sardines, tofu and calcium fortified foods, including juice and cereal.
1. In order to keep weight, women should avoid eating too much sugar, fat and alcohol.
2, limit conventional soft drinks, sugary drinks, candy, baked goods and fried food.
3. Limit one glass of wine per day. A glass is equal to 12 ounces of beer, 5 ounces of wine or 1 or 5 ounces of wine.
4. Choose low-fat dairy products and meat products instead of full fat dairy products and meat products.
5. Eat less foods with high saturated fat content, such as meat, sausage, cheese and whole fat dairy products, baked goods and pizza.
balance calories and activities
because women generally have less muscle and fat than men, you need less calories to maintain a healthy weight and activity level. Moderately active women need 1800 to 2200 calories a day. Women with more physical activity may need more calories.
exercise is an important part of women’s health. Daily exercise helps to control weight, strengthen muscles, and manage stress.