Women need more nutrients than men because of hormones. Most women face iron deficiency because of blood loss during menstruation. Whether a woman is a homemaker or a working woman, sometimes it becomes difficult for them to have a proper meal because of work and all. So, a balanced diet for women should include fish, poultry and meat in the regular diet. Vegetarians can opt for black beans, kidney beans, lentils, spinach, split peas as they are good sources of iron. Along with the dietary supplements, it becomes vital that you include quality protein, vegetables, healthy fats and fruit in your foods that balance hormones in females.
Nutritional needs can vary as per age, size, sex, and activity levels. A general guide for a long-standing balanced diet are:
- Snacks and balanced meals with veggies and fruits, whole grains, plant-based and lean proteins, milk and dairy products and healthy fat sources.
- A healthy diet for women must have three balanced meals daily along with fibre and protein-filled snacks as needed.
- Your half-plate should contain veggies, a quarter with a plant-based on lean protein and whole grain and a healthy fat source.
- Include a variety and colour to snacks and meals to ensure you get a good amount of all nutrients.
- Focus on mindful eating, pay attention to what you are eating, to your hunger and satiety.
- The best diet for women is one she can stick to, enjoy and never feel bored of!
- A balanced diet for women reduces the risk of nutritional deficiency and maintains overall wellness of women.
Balanced Diet Essential Macronutrients
Carbohydrates are the major source of energy for your body. All women should include complex carbohydrates in their meals to maintain a healthy body. Some of the best carbohydrates sources are millets, whole grains, cereals, seeds, brown rice, legumes, and nuts. Along with carbohydrates, make sure to include dietary fibre to maintain a healthy digestive system.
Protein is one of the main macronutrients that is required for body structure and function. Protein is known to help with muscle synthesis, which can help with weight loss, gives you lean body mass, and boosts metabolism. Protein also keeps your feeling full for longer which easily reduces the risk of eating high calorie food, and controls caloric intake. Some of the best sources of proteins are milk, pulses, meat, eggs, and sprouts.
Fats help in supplying energy for the entire day of work and stress. A balanced diet consists of 20% of fats. There are three kinds of fats which include omega 3 fatty acids, monounsaturated, and polyunsaturated. Some of the best sources of healthy fats are olive oil, soybean oil, sesame oil, groundnut oil, and mustard oil.
Folate is the main nutrient of a balanced diet for pregnant women, essential to support fetal development in health and prevent neural tube defects. This vitamin is essential for amino acid synthesis. Some of the best sources of folate are chickpeas, lentils, dark green veggies, and beans.
Calcium plays an essential role in heart and bone health and also helps with the functions related to muscle contractions and nerve impulses. Women must consume 1000 mg of calcium in a day. Some of the best sources of calcium are yogurt, cheese, milk, and other dairy products. If you are lactose intolerant, you can opt for almond milk, collard greens and soybeans.
Women need more iron than men to compensate for menstrual cycles and during pregnancy. Women should increase their iron intake during menstruation and pregnancy. Some of the best iron sources are soybeans, seaweed, pumpkin seeds, kidney beans, and lentils.
Water is the main fluid source and is vital for critical processes in the body, including oxygen and nutrients transfer throughout the body, digestion of food, lubrication of joints, excretion of waste material and maintaining body temperature. So, make sure to have enough water throughout the day.
Do not compromise on your daily needs, and don’t restrict your desire to eat certain foods. Remember that control your portion size, eat healthy, maintain a healthy lifestyle, this will definitely pay you in the long run. Whether you want a customized diet for weight loss for females, want to know more about the female hormone balancing foods, weight gain diet plans for women, healthy diet plan for women, or diet plan for weight loss for girls you can consult a nutritionist to know what exactly your body needs.