Eating is an inescapable yet satisfying pastime for all people. One’s diet makes a relevant impact on his or her well-being. Everyone should opt for low-fat or fat-free dairy options, lean proteins, and if older, foods chock full of calcium and vitamin D for bone and dental health. But there are special diet considerations for women.
Women do not need as many calories as men and have slower resting metabolism than men. Naturally, women have less muscle, more fat, and are smaller in stature. Women, on average, need an intake between 1,600 and 2,400 calories per day. Those who exercise on a daily basis need more calories.
According to eatright’s “Healthy Eating for Women”, calcium, folic acid, and iron are essential vitamins and minerals for women. After menopause, women are more susceptible to osteoporosis. Therefore, calcium cannot be overlooked by older women. Milk, cheese, yogurt, some kinds of tofu, sardines, and fortified cereals and juices contain calcium. Vitamin D is found in milk, eggs, and yogurt. Folic acid is for women who are expecting and for women who want to become pregnant. Folic acid protects against miscarriages and neural tube defects in the baby. Women must take care to replenish their iron levels because of the iron they lose during menstruation. For women, iron-rich foods such as fortified cereal, meat, fish, kale, spinach, lentils, and beans should be consumed regularly for energy replenishment. Leafy greens, citrus fruits, peas, and beans contain folate. Folate is added to cereals, a few rice types, and bread. Pregnant women are encouraged to take folate supplements.
Superfoods are all the rage and for good reason. POPSUGAR released a list of 16 superfoods for 2019. Seaweed, hemp, moringa, tiger nuts, trout, avocado oil, sauerkraut, watermelon seeds, pistachios, kefir, bone broth, and maqui berries are some of the foods on the list. Keeping up a balanced, healthy diet and filtering out junk foods are critical factors to a smarter, fitter, and happier lifestyle.