Better diet plans for good health

It is mandatory to eat and live healthy by eating proper diet and exercises for male and female however female need an extra care after the age of nine compared to their male counterparts due to complicated body needs. Boys and girls need almost the same foods and eating plans but girls need a different diet plan than that of boys’. As per the expert dieticians a young male needs 2000 to 2500 calories a day where as the women of the same age group need 1800 to 2000 calories. However, this does not suggest in any way that women need lesser nutrients, on the contrary the women need better food plans to keep them fit and healthy. 

Most women do not know what to eat

Most women are not aware of a healthy diet plan and not able to plan or consider what is good for them even have doubts in the best of the suggestions passed on to them. The following suggestions as prescribed by most dieticians and nutrition, based on best of studies of health foods but you must need to check with your doctors. If you have decided to eat healthy, you must also be more careful and should know your body needs in a firm manner as your body may need entirely different from your present eating habits.

There is a great advantage of eating raw food diet, which gives certain health benefits. Raw food is low in sodium and high in potassium, magnesium, fiber, and proteins. It helps in easily getting rid of different diseases and extra weight, diabetes, breast cancer etc.

Women need better nutrients

There are certain basic nutrients, which women need to stay fit and healthy as the foods and diets consumed by male and female used in different ways by the body system. A woman needs B Vitamins, Calcium, Carbohydrates, Cholesterol, Incomplete Proteins, Riboflavin, Saturated Fats, Sodium, Thiamin, Fat, Fiber, Folic Acid,  Unsaturated Fats, Vitamin A, Vitamin C, Iron, Niacin and Protein to lead a healthy life as she has a different and complex structure compared to man. Therefore, the need to keep woman’s nutrition demands should be taken care according to her needs. Women should know their needs properly to keep healthy and glowing, let us look at some of the vegetarian foods, which help them remain fit and fine.

Look at the difference

The basic needs of woman differ due to reasons like menstruation, pregnancy, breastfeeding and menopause therefore they need a different diet plan especially in the age group of 15 to 50. The women need about 20 mg iron per day and during pregnancy or menstruations they need even more compared to 8-9 mg required by men. Women in the age group up to fifty may need 1000 mg calcium per day and in age group of above 50, the need goes up to 1500 mg where as in case of men the quantity of calcium required is far lesser. In addition, the fact remains that women are at greater risk of osteoporosis then their male counterparts. Women especially the pregnant ones need more folic acid and B6 compared to men as the women need it for the baby they carry. 

Women need more protein than men do especially after menopause as the risk factor occurring osteoporosis goes up to 30%. The women who do not have proper quantity of calcium in their food may suffer from osteoporosis more than 25% compared to women on proper calcium intake also the women on contraceptive pills need extra iron content than the women not on those pills. 

Sprouted foods- the super food 

Sprouted food items contain a good quantity of phytochemicals, which save women from different diseases. It would be appropriate to mention here that phytochemicals are already part of our daily consumption but these can serve far better especially the women, if consumed in planned manner. Sprouted food is good for hot flashes, after the needs of menopause, requirements during menstruations and risk of breast cancer. 

The sprouted foods contain good quantity of antioxidants, which save DNA (deoxyribonucleic acid, the acid that instructs the genetic development) and serve as anti aging agents. The sprouted food has a very good role to reconstruct the body cells being excellent sources of minerals and vitamins. A cup full of the same can meet almost 25% requirements of the body for vitamins and minerals for the day.

Natural foods good for women 

There are many food items, which are available easily and full of vitamins, proteins and minerals along with other necessary supplements in your vegetable basket, fridge and kitchen itself. Have a look at some of these useful items and take full advantage-

Spinach 

Green leafy vegetables are good source of iron and calcium but spinach is one of the best sources of the same especially it contains enough iron, vitamin C, vitamin K, vitamin A, flavonoids and beta carotene along with B vitamins and folate. 

Spinach is one of the best foods for pregnant women that can help prevent neural tube related problems of the infants. Spinach with its minerals like potassium, iron, magnesium, copper and zinc helps women fight with different problems, as every mineral present in spinach is good to keep some or the other problems away. Spinach should not be over cooked to take maximum advantage as overheating may destroy its antioxidants. 

Tomato 

Tomato has more nutritious values than apple with lesser calories and good source of different vitamins, antioxidants, beta-carotene, lutein and zeaxanthin, which are very useful for healthy bones and increasing their mass; also serves defending body cells from damages therefore women using tomatoes remain fit and free from diseases. Tomato contains vitamin B complex and minerals like iron, calcium, magnesium, lykopene a bright red antioxidant found in tomato that helps women from prevention of breast cancer.

Lycopene - a red carotene known as very useful fighting against degenerative diseases by reducing free radicals also fights against cancer and heart related problems in a very effective manner. Lykopene present in tomato helps women in conceiving in certain cases if the women eat tomatoes in enough quantity. Women with their delicate skin suffer from pigmentation as they age; lycopene present in tomatoes reduce the dangers and saves their skin up to a great extent. Tomato best serves if consumed raw or in juice form because cooking destroys its nutritional contents. 

Beetroot

Raw beetroot is one of the best sources of folate containing almost 110 mg folate in 100 gm of beetroot, which is helpful in producing DNA and RNA in body cells. Beetroot is a very good source of vitamin A, B complex, carotenoids and flavonoids. Beetroot with enough iron content is a useful supplement for women that supplements hemoglobin during their menstruation periods. Beetroot in form of salad along with tomato, carrot, cucumber, cabbage and radish is one of the best diet supplements for pregnant ladies.    

The common Figs- Anjeer

Anjeer with its iron and calcium contents is useful for women in its both forms, dry or fresh. The fresh Anjeer, which are rarely available in our country are good source of Phytonutrients, antioxidants and different vitamins. Dry Anjeer contain calcium, copper, magnesium, iron, selenium, and zinc in good quantities therefore considered good supplement for women in all conditions. The fresh and dried Anjeer gives a very good result to ladies of all ages especially elderly ladies find it useful for rejuvenation purpose in different ways as a delicious food item.

Walnuts 

Dry fruits generally considered good health supplements containing minerals, vitamins and proteins but walnut with its contents is one of the best dry fruits with its unique nutrition value especially for women. Walnut contains enough proteins, B vitamins B6 in particular and minerals like iron, magnesium, copper and zinc. Walnuts also contain omega-3 fatty acids, antioxidants etc, which help women from breast cancer, stresses and arthritis. The regular use of walnuts keeps many diseases and aging process away in men and women both. 

Milk

This is a common fact that most women over 20 suffer from deficiency of calcium in our country because they do not drink enough milk, one of the best source of calcium available. Pregnant women on family way or during breastfeeding need it even more than in normal time.  Milk provides proteins, potassium, phosphorus, vitamins A, D, B12, riboflavin and niacin a useful combination of vitamins, which are essential items for human body. Milk and other dairy products are helpful strengthening bones, teeth and building of muscles.

Apple

An apple a day but I say two apples a day is better

A flavanoid known as phlorizin is available in apple only, which can protect women from bone problems they suffer after menopause due to loss of bone mass as they become defective and hollow. Apple is good source of prevention of brain cells, which can lead to memory loss, lower bad cholesterol as the fiber contained in apple helps it reduce the same, women who eat apples remain fitter than other women do and their newly born kids have lesser chance of suffering from asthma. Apple is one of the best health related fruits, which gives best benefits to women. 

Eggs

Eggs are full of zinc, iron and phosphorus therefore; consumption of eggs is suggested to women to regain loss of blood, keeping immune system teeth and bones healthy. The yolk part of the egg helps control breast cancer The women eating 6-10 eggs a week have up to 50% lesser risk of breast cancer compared to the women who do not use eggs. I have added eggs in this article because most vegetarian people do not consider eggs in non-vegetarian category.

Precaution - The eggs contain fat in yolk therefore, women on low fat/cholesterol diet should use it according to their doctor's advice.

Olive oil is best for you

Women have a tendency to suffer from osteoporosis with aging process and once go through menopause the risk increases ever so high. As per an expert nutrition, the use of olive oil reduces the risk of the same up to a great extent. Food cooked in olive oil along with consumption of vegetables and fruits can reduce the risk and keep their bones in good shape. In fact, olive oil acts as a good protector of bones of aging women.

Fit or fatty

Most nutritionists and dieticians advice to go by a fixed diet plan according to your own body needs to obtain best results however; there are certain foods, which give you adverse effects even containing healthy and rich ingredients. Let us have a look at some of the most common advices coming from different sources, take your own pick-

1- Drink lukewarm water with lime first thing in the morning, that keeps you trim and fit

2- Have a full breakfast, as the breakfast is your best diet of the day. Include dry fruits, milk, carbohydrate, protein as per your choice.

3- Use soup before lunch with or without cream as per your doctor’s advice to make you eat lesser and stay fit. 

4- Dinner should contain leafy vegetables that help you keep your system healthy. Drinking juice before the drink is a healthy habit. 

5- Stay away from liquor; this contains nothing healthy but increase intake of calories.

6- Do not stuff yourself but eat in small quantities at multiple times although some people think that eating twice is enough. Consult your nutritionist to have an expert advice.

7- You should drink enough water during the day, I suggest 4-5 liters of water a day but this may vary according to body needs and weather conditions. That is one of the best ways to remain healthy and fit.  

8- Use yogurt and green tea regularly, these items keep you fit and healthy

9- Instead of deep frying, cook your food by baking, stir frying, steaming or grilling to get the best results without getting any harmful side effects. 

10- Having a session of light exercise is one of the best ways to keep you healthy and fit. 

11- The urge to look beautiful makes most women especially up to thirties should not overlook the need of right kind of food intake. This is not a healthy habit and given up immediately to remain fit for the best results of your fitness. 

Be happy and forget problems to remain fit

The standards of diseases have changed largely with the advent of multinationals into the medical trade and markets open for western companies. The doctors are working according to standards set by multinational medical companies and research centers. People in any age group can never come out of the grip of present treatment system even if they are not in need of treatments prescribed and certainly get well with a little bit of self-care

Therefore, this is necessary to go according to healthy life style and good eating habits. Keeping two third of your intake consisting of raw food must help your cause in a better way. Avoiding ready to eat or junk food may make you feel full but convert you into an ill person in the end. To live a healthy and long life there is no alternative of natural and fresh foods.