The Complete Diet chart For Women health

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Women are the cornerstone of a family and so her health. She works dawn to dusk to fulfill family needs without pause. To meet these needs the one thing that matters is that She should be healthy. Hence there’s need of The Complete Diet chart For Women health during each stage of life.

You must be looking for the healthy diet plan that keeps you healthy and fit. Like men, women also need a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. 

Apart from this women also have special nutrient needs, and, during each stage of life, these needs changes. 

Healthy daily diet chart

A healthy daily diet rich in Nutrient provides energy and help to prevent disease. The Complete Diet chart For Women health includes:

  • At least three 1-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
  • Three servings of low-fat or fat-free dairy products including low-fat or fat-free milk, yogurt or cheese.
  • 150-200 gms of protein such as lean meat, chicken, eggs, fish,  beans, and nuts.
  • Two cups of fruits — fresh, frozen or canned without added sugar.
  • Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt.

Daily Iron Requirements

Women require a good source of iron To regulate the energy levels. Food rich in iron is red meat, chicken, turkey, fish, spinach, beans, lentils and cereals. 

According to research, Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat a spinach salad with orange slices or juice or add tomatoes, lemon to lentil soup.

Folic Acid Requirements During the Reproductive Years

Women need at least 400 micrograms of folic acid during the childbearing period or pregnancy. Folic acid decrease risk of birth defects. 

Rich Source of the folic acid includes fortified foods Citrus fruits, leafy greens, beans, and peas naturally contain folate. 

Daily Calcium Requirements

Calcium keeps bones and teeth healthy and strong and prevents osteoporosis. Good source of calcium includes low-fat or fat-free milk, yogurt and cheese, sardines, tofu and calcium-fortified foods including juices and cereals.

What kind of food to avoid 

Women need To maintain weight at every stage of life. This can be done by avoiding extra calories that come from added sugars, fat, and alcohol.

  • Limit regular soft drinks, sugar-sweetened beverages, candy
  • Limit alcohol intake to one drink per day. 
  • Switch to low-fat dairy and meat products
  • Limit foods high in saturated fat — like fatty meats, sausages, cheese and full-fat dairy products, baked goods, fried foods, and pizza.

What is the Daily Calories Requirements?

Women body structure has less muscle and more fat. You Need fewer calories to maintain a healthy body weight and activity level. Moderately active women need 1,800 to 2,200 calories a day. 

Exercise and women’s health 

Exercise plays an important role to keeps woman healthy and active. Regular daily exercise maintains your weight, strengthen muscle and manages stress. This constitutes The Complete Diet chart For Women health. The Complete Diet chart For Women health


Linking this post For UBC

Disclaimer:   Any facts used in this post are purely meant for education purpose only and not to be substituted for professional medical advice. 

Image source Pixabay.com

 

29 Comments on The Complete Diet chart For Women health

  1. CREATIVE LIFE STAR
    July 22, 2017 at 3:50 pm (10 months ago)

    Healthy diet chart improves health. Very Informative post.
    Thanks for sharing.

    Reply
    • Dr Bushra
      July 28, 2017 at 4:44 pm (10 months ago)

      glad you find it useful

      Reply
  2. The Kardashian Clan
    July 22, 2017 at 10:11 pm (10 months ago)

    This post is really useful. Good knowledge which we really need to know.

    Reply
    • Dr Bushra
      July 28, 2017 at 4:46 pm (10 months ago)

      glad you feel motivated

      Reply
    • Dr Bushra
      July 28, 2017 at 4:46 pm (10 months ago)

      glad you liked the tips

      Reply
  3. Prisha Lalwani (Mummasaurus)
    July 23, 2017 at 12:25 pm (10 months ago)

    thank you for sharing this Dr.Bushra! I often struggle with wht to eat for full balanced diet. Thanks for the post 🙂

    Reply
    • Dr Bushra
      July 28, 2017 at 4:49 pm (10 months ago)

      glad you feel motivated

      Reply
  4. Gaetane Ferland
    July 23, 2017 at 6:06 pm (10 months ago)

    Thank you very much for the great Informative tips.
    Have a good day!

    Reply
    • Dr Bushra
      July 28, 2017 at 4:53 pm (10 months ago)

      Thanks ?

      Reply
  5. Martha
    July 23, 2017 at 6:31 pm (10 months ago)

    Love how you have broken it down to make it easy to understand. I was a junk food junkie until 2 years ago. In January I vowed not to eat out until we emptied both freezers and panty. It took 3 months (I had stocked up on sales but let them sit). By the end of 3 months, I had lost all my cravings for greasy burgers and realized I was not only eating healthy but saving a ton of money! Hubby and I do have our weekly take out salad at Zacby’s because it’s locals day and on sale! (I don’t eat out unless I have coupon LOL) Thanks for the great blog!

    Reply
    • Dr Bushra
      July 28, 2017 at 4:53 pm (10 months ago)

      Sounds incredible

      Reply
  6. Kathleen Gage
    July 23, 2017 at 6:35 pm (10 months ago)

    Very informative post. Easy to read and understand. Health is so important and nutrition is the cornerstone. Thanks for all this wonderful information.

    Reply
    • Dr Bushra
      July 28, 2017 at 4:54 pm (10 months ago)

      Happy you find it motivated

      Reply
  7. Zainab
    July 24, 2017 at 12:21 am (10 months ago)

    I remember having a folvite daily while expecting! Also, iron but it made be to nauseous! This chart is really well made! ????

    Reply
    • Dr Bushra
      July 28, 2017 at 4:54 pm (10 months ago)

      Thanks

      Reply
  8. Rajlakshmi
    July 24, 2017 at 1:17 pm (10 months ago)

    Excellent Points… I really need to increase the intake of fruits. I often forget to eat them. This is a great list that will keep women stay healthy and strong everyday.

    Reply
    • Dr Bushra
      July 28, 2017 at 4:54 pm (10 months ago)

      Thanks ?

      Reply
  9. newsontube
    July 24, 2017 at 1:29 pm (10 months ago)

    The above details are very useful and very informative post for women

    Reply
    • Dr Bushra
      July 28, 2017 at 4:54 pm (10 months ago)

      Thanks

      Reply
    • Dr Bushra
      July 28, 2017 at 4:55 pm (10 months ago)

      Thanks ?

      Reply
  10. Bedazzleu Esha Dogra
    July 24, 2017 at 3:44 pm (10 months ago)

    Thank you for such great information. I shall try to keep my diet healthy from now on.

    Reply
    • Dr Bushra
      July 28, 2017 at 4:56 pm (10 months ago)

      Great

      Reply
    • Dr Bushra
      July 28, 2017 at 4:58 pm (10 months ago)

      Thanks

      Reply
  11. Amrit Kaur
    July 24, 2017 at 10:28 pm (10 months ago)

    I have noted down this on my diary and will follow from today onwards.

    Reply
    • Dr Bushra
      August 10, 2017 at 9:30 pm (10 months ago)

      Do share your experience

      Reply

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