Taking a healthy diet is the key to a healthy life and fit body; and for women maintaining a proper diet is even more important. Healthy diet can keep one energized, it also helps in maintaining the right body weight, keeping you look and feel your best. Here are some tips to make your diet really healthy and nutritious. We will start with a discussion on what you should include in your diet and what you should cut down.
What your diet should and shouldn’t include
Include Calcium: As we all know calcium is vital for the bones and women are more prone to calcium deficiency with age, which leads to osteoporosis. So ensuring that you get enough calcium from your daily diet is important. Along with Calcium also ensure that you get sufficient amount of Vitamin D, which facilitates the absorption of Calcium into the bones. Dairy products and eggs can offer sufficient amount of Calcium and Vitamin D to the body. Vegetables like broccoli, beans, kale, collard greens all are rich sources of calcium.
Get sufficient amount of iron
Iron deficiency is a common problem amongst the Indian women. Lack of iron in the body can lead to various conditions including weakness, improper functioning of brain and many more. Foods that are naturally rich in iron include lentils, spinach, kale, green banana, lean meat and poultry.
Dietary fibers are important
Dietary fibers play a vital role in overall well being. They ensure the best health of the digestive system and proper absorption of the nutrients. Whole grains, green and leafy vegetables and fruits are rich natural sources of dietary fibers. So, include lots of fruits, green vegetables and whole grains in your daily diet.
Include the good fats in your diet
All fats are not bad for your body and in fact some fats are essential for smooth functioning of the body. Include more amounts of polyunsaturated fats like Omega-3 and Omega-6 fatty acids in your diet. Fishes like salmon, tuna, and seeds like flax seeds are highly rich in these good fats; so include them in your daily eating habits.
Cut down on artificial sweeteners
Artificial sweeteners add only calorie to your diet, without giving any vitamin, mineral or even protein to produce energy. Natural sugars that are present in fruits are available in a form that do not actually harm your body, but the artificial sweeteners present in all those deserts and sweet dishes, including the syrups and cane crystals are not actually good for your body. They not only help you to put on fat, but also harm your skin and currently they have been marked as one of the primary reasons triggering skin aging. So, cut down on that sweet tooth.
Now here are some nutritional tips for women that can ensure their best health,
Do not skip on your breakfast
Skipping breakfast is a very common thing many women do either to stay in shape or just because they are in a hurry in the morning. According to scientific researches, skipping your breakfast does more harm and no good to your body. In the morning, your body is usually starved for more than 8 continuous hours, and this is the time when it actually needs heavy food. Not having breakfast, increases your food cravings for the whole day and also harms your body.
Take 4-5 small meals
Taking small meals instead of 2 big meals is more scientific and it even helps you to stay in shape. Munching on some fresh fruits or nuts once in every 3-4 hours can be a very healthy habit for every woman.
Reduce the amount of junk food in your diet
Fast foods can be good for taste but they are not good for your body and you surely know that pretty well. To ensure healthy eating habit, keeping the amount of junk foods in your daily diet to minimum, if you cannot completely skip on it, is important.
Drink sufficient water
One of the most important diet and nutritional tips for women is to drink at least 5 glasses of water daily; at frequent intervals. Water is essential for the body and dehydration can affect you in the worst way. Water does not add to your weight in anyway, rather helps you to reduce food cravings. So, do not miss out on this magic compound.