Let’s pause today to understand what a healthy diet looks like for a woman. Literally. What should we feed our body so that we can enjoy good health during the changing stages of our lives? Whether you are a student attending an online class or a corporate honcho working from home these days; A housewife who never gets a moment’s rest or maybe none of the above but as a woman, you need to know which nutrition is right for you and most importantly, when.Also read – Coronavirus: You need to know about the third type of omicron ‘BA.3’
Starting when you are a teenager, what you eat will determine who you are in the years to come as your nutritional needs are higher now than at any other time in your life cycle. Since adolescence is a time of rapid growth and development, eating a well-balanced diet is key, as a healthy diet is essential for proper hormonal balance. One should stay fit by consuming good fats from fish, avocado, almonds, olive oil etc. The onset of menstruation at this stage often leads to low hemoglobin so load on iron, protein rich foods and avoid refined sugar, saturated and saturated junk food. Excess fat. Also read – Happy Women’s Day 2022: Take Care Of These Things During Pregnancy For Healthy Delivery, Explained By Expert – Watch Video
If you are under 30, this is a good time to start increasing your calcium intake. If epidemics continue to ruin how much sunshine you can absorb, add vitamin D to your diet to enable calcium absorption. If you are pregnant or breastfeeding, you need lean protein, iron and vitamin C (to absorb iron). If you are planning a pregnancy, it is important to take supplements that contain Vitamin D, B12, Iron, Calcium and Folic Acid. A balanced diet for all women of this age should include certain meats and dairy, seafood, green leafy vegetables, beans and grains, dried fruits and citrus rich fruits. Also read – What is the secret behind the radiant beauty and wonderful fitness of Madhuri Dixit at the age of 54? Watch the video to learn
Facilitate the transition to menopause by limiting salt, preservatives, and saturated fats. Women in their 40’s and 50’s must say hello to foods rich in more calcium and antioxidants like iron, berries, cocoa, green tea and more fibrous foods like whole grains, vegetables and fruits. In addition to vitamins D and C, another one that cannot be ignored because of our age is B12 which is responsible for neurological function and is usually deficient in vegetarians so if you do not get it naturally then consciously fortify your diet with vitamin B12. Supplement with food. With the onset of metabolic disorders and vitamin deficiencies in this age group, low glycemic, low fat high protein diets need to be on top with regular exercise.
Age can be just a number but if you want to stay fit and active even at the age of 60 you need to increase the number of nutrients in your diet proportionately. As a woman in her senior years, your diet should include everything that has already been recommended above. That means yes foods rich in calcium, iron, protein and processed foods, saturated fats and more salt get a large number. Other red flags at this age are spicy foods that can exacerbate the problem of acidity, too many sweets that can lead to sugar imbalance and eventually diabetes. One should be aware that staying away from dairy due to lactose intolerance is not a solution and should consume dairy products rich in calcium and protein instead.
Regardless of your age, drink plenty of water to keep your body well hydrated, add a nutritious drink to your diet for a healthy balance of nutrients, get enough sleep so you can feel refreshed and rejuvenated; Stay active with age-appropriate exercise and give equal importance to your mental well-being. A lifestyle that combines all of these with a healthy, well-balanced diet will ensure that you enjoy femininity at any stage of your life.
(Author by Dr. Ganesh Kadhe, Associate Director, Nutrition Medical and Scientific Affairs, Abbott)
