Making a balance between family care and work, women are incompetent to pay consideration to their diet, while the right food not only gives energy, but also maintains normal weight. Balanced diet is very important for good health. The nutritional needs of women are special. There should be special vitamins and minerals in their diet. They are especially needed during pregnancy and menopause. Making your diet healthy and balanced can be difficult at times.
Calories
It is very important to balance calories along with activities. Women have less muscle mass and more fat. Their body size is smaller than that of males. In such a situation, they need fewer calories to maintain their body weight and activity level normal. Generally an active mother needs an average of 1800 to 2200 calories per day.
Vitamins and Minerals
Calcium, iron and folic acid are all three essential in the diet of an active mother.
Reproductive Health
Women have different nutritional needs at different stages of life, such as during pregnancy, during lactation or after menopause.
Health Problems
Nutrition-related health problems have become common in mothers these days. Such as celiac disease, anemia due to lactose intolerance, vitamin, mineral and iron deficiency.
Metabolism
The method of burning calories in women is different from that of men. Their bodies burn fewer calories than men while resting or exercising.
Iron Containing Substances
Iron is very important for women to maintain good health and normal energy levels. Iron is found in abundance in red meat, chicken, fish, spinach, beans, pulses and cereals. Iron from plants is easily absorbed in the body provided it is consumed along with a source of vitamin C. Iron makes hemoglobin in the body, which is necessary to carry oxygen in the blood. It is also necessary to keep the skin, hair and nails healthy.
During menstruation, a lot of bleeding occurs from the body of women. In such a situation, they need twice the amount of iron than men. The need for iron increases further during pregnancy and lactation.
Lack of iron in the diet of women causes anemia in them. Due to the lack of blood, the energy level in the body decreases, the woman feels tired. Even after doing a little exercise, he starts feeling short of breath. Iron deficiency also affects mood. This causes depression. Irritability comes in nature, concentration starts decreasing.
Folic Acid during Reproductive Years
There should be satisfactory amount of folic acid in the diet of pregnant women. This can reduce the chances of birth defects in the baby.
A woman needs 400 micrograms of folic acid daily. Therefore, include foods containing folic acid in your diet daily. Natural foliate is found in citrus fruits, green leafy vegetables, beans, peas etc. Folic acid is also found in cereals, rice and bread.
Daily Calcium Requirement
For healthy bones and teeth, the mother should consume calcium-rich foods daily. Calcium makes bones strong. Prevents Osteoporosis, a disease of the bones in which the bones become weak and can break easily. Regulates the heart movements and ensures that our nervous system functions properly. Calcium is found in sufficient quantity in low fat or fat free milk, yogurt, cheese, calcium, fortified foods such as juices and cereals.
Lack of calcium can cause problems like irritability, anxiety, stress, depression, sleeplessness etc. If there is not enough calcium in the food, then the cells of the body start absorbing calcium from the bones to do their work properly, due to which the bones start weakening and osteoporosis occurs. Women are more prone to osteoporosis than men. Therefore, it is important that they consume plenty of calcium, magnesium and vitamin D in their diet.
Eat the Right Diet
A diet rich in nutrients gives energy to the busy life of the woman and protects her from diseases. Healthy everyday diets include:
Whole grains such as whole grain bread, roti, rice or oats.
3 servings of low-fat or non-fat dairy products including low-fat or fat-free milk, yogurt or cheese.
500 grams of protein such as chicken, fish, egg, soybean, beans, peas.
2 cups seasonal fruit
Two and a half cups of vegetables.
Consume these substances in limited quantity
To control weight at any age, women should not consume foods containing too much sugar or fat. For example: soft drinks, sugar-sweetened beverages
- vegetables
- fruits
- grains
- protein
- dairy
People interested in weight loss should also consider introducing moderate exercise into their routines.
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