GOOD NUTRITION FOR WOMEN OF ALL AGES

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Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control and the key ingredients for looking and feeling great at any age. Here are some top diet and nutrition tips for women.

 

Focus on whole, plant-based foods:- Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give you filling-fiber and keep you going throughout the day.

 

Bone up on calcium:- Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone-loss. So also consider plant-based sources of calcium like beans, broccoli, and brussels sprouts.

 

Make sure you get enough iron:- Many women don’t get enough iron in their diet. On top of that, women lose a lot of the important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds and iron-fortified cereals.

 

Cut back on alcohol and caffeine:- Women who have more than two alcoholic drinks a day are a higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increase the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

 

Nutrition for Older Women:-

 

Nutrition is about eating a healthy and balanced diet so your body gets the nutrients that it needs. Nutrients are substances in foods that our bodies need so they can function and grow. They include carbohydratesfatsproteinsvitaminsminerals, and water.

Good nutrition is important, no matter what your age. It gives you energy and can help you control your weight. It may also help prevent some diseases, such as osteoporosishigh blood pressureheart diseasetype 2 diabetes, and certain cancers.

But as you age, your body and life change, and so does what you need to stay healthy. For example, you may need fewer calories, but you still need to get enough nutrients. Some older adults need more protein.

 

What can make it harder for me to eat healthy as I age?

Some changes that can happen as you age can make it harder for you to eat healthy. These include changes in your:

  • Home life, such as suddenly living alone or having trouble getting around
  • Health, which can make it harder for you to cook or feed yourself
  • Medicines, which can change how food tastes, make your mouth dry, or take away your appetite
  • Income, which means that you may not have as much money for food
  • Sense of smell and taste
  • Problems chewing or swallowing your food.

 

How can I eat healthy as I age?

To stay healthy as you age, you should:

  • Eat foods that give you lots of nutrients without a lot of extra calories, such as
    • Fruits and vegetables (choose different types with bright colors)
    • Whole grains, like oatmeal, whole-wheat bread, and brown rice
    • Fat-free or low-fat milk and cheese, or soy or rice milk that has added vitamin D and calcium
    • Seafood, lean meats, poultry, and eggs
    • Beans, nuts, and seeds
  • Avoid empty calories. These are foods with lots of calories but few nutrients, such as chips, candy, baked goods, soda, and alcohol.
  • Pick foods that are low in cholesterol and fat. You especially want to try to avoid saturated and trans fats. Saturated fats are usually fats that come from animals. Trans fats are processed fats in stick margarine and vegetable shortening. You may find them in some store-bought baked goods and fried foods at some fast-food restaurants.
  • Drink enough liquids, so you don’t get dehydrated. Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.
  • Be physically active. If you have started losing your appetite, exercising may help you to feel hungrier.

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