Throughout a lifespan, proper nutrition for women can change significantly. At various stages of life, dietary needs can change in order to maintain a healthy body. During childhood, adolescence, pregnancy and menopause, specific eating habits should be considered for improved health, longevity and reduction of obesity or disease. In addition, a well-balanced diet can give you more energy levels, allow you to think more clearly and perform better at work.
Regardless of where you are in your life, a healthy diet will involve a well-rounded nutrition, which should include fruits, vegetables, whole grains, lean meats or protein, and complex carbohydrates. Everything should be consumed in moderation, and is healthier to eat 6 – 8 smaller meals and snacks rather than to skip meals and eat large portions.
While calcium intake is important for all ages, according to the Illinois Department of Public Health, it is critical that adolescent and early adults consume foods that are rich in calcium in order to build strong bones and prevent osteoporosis. By starting your day with a whole-grain cereal and low fat milk and low-fat yogurt for a snack later in the afternoon, women can get a healthy balance of calcium.
Because women lose iron through menstruation, it is also important to maintain a diet that contains adequate levels of iron. Be sure to consume enough calories, particularly during teenage years, to keep your energy levels high. But don’t confuse empty calories from soda, candy and junk food, with “healthy fats” found in juice,vegetables and lean protein.
Nutrition for women over 40 years of age is slightly different because the body is starting to go through changes as it prepares for menopause. Because of risk of heart disease, it is even more important to watch your intake of “bad fats” (see list of healthy fats). An increase in phytoestrogens found in soy-based foods can help lower cholesterol levels. A continued balanced diet should also contain calcium to prevent osteoporosis, while plenty of Vitamin D, Zinc and Magnesium can help support a healthy lifestyle.
For more information on proper nutrition for women, consider these resources:
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