Lucknow :”Healthy Diet and Nutrition Tips for Women of all ages”

Introduction :

A healthy diet gives you energy, supports your mood, maintains your weight, and can be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility, combat stress, make pregnancy and nursing easier, and ease symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you can enjoy life.

Good nutrition for women of all ages :

When it comes to improving your diet or trying to manage your weight, it’s important to remember that our bodies respond differently to different foods, depending on genetics and other health factors.

1: Cut down on sugar and refined carbs

Unlike complex carbs that are rich in fiber, refined or simple carbs (such as white rice or white flour) can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating.

Many women consume more sugar and refined carbs than is healthy, but reducing the amount of starches, candy, and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labelled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of empty calories that can cause mood swings and wreck any healthy diet.

2: Eat to control cravings and boost energy

In addition to limiting refined carbs and sugary foods, there are eating habits that can have a major effect on your food cravings, stress levels, and energy throughout the day.

3: Go good fat, not no fat!

Many women have been led to believe that dietary fat is unhealthy and contributes to weight gain. But healthy fats are a necessary to support your mood and brain function, help you maintain a healthy weight, and improve the look of your hair, skin, and nails.

4: Focus on foods for strong bones

Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium and magnesium, in combination with vitamin D, to support your bone health.

5: Add fiber for regularity and weight loss

Eating foods high in dietary fiber can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and even help you lose weight.

Food rich in Nutrition for Women :

1.Beans
Calypso, scarlet, black turtle, cranberry — even the variety names of this delicious food are pretty cool.

They’re such a nutrient dynamo that beans are the only food recognized in two food groups, vegetables and proteins.

2.Sweet Potatoes

One of the most nutritious vegetables you can eat — especially if you leave the skins on — sweet potatoes are rich in heart-healthy potassium and vision-boosting vitamin A. Fat- and cholesterol-free, sweet potatoes also have a rich, sugary flavor while still being low in calories.

3.Powerhouse Peanuts

Like other legumes, peanuts are packed with the protein your body needs to build and repair muscle. They also contain mono- and polyunsaturated fats, important for heart health. The nutrients in peanuts possibly may lower your risk for cardiovascular disease, type 2 diabetes, and metabolic syndrome.

4.Mushrooms

Mushrooms don’t just add flavor to a stir-fry; they’re also low in calories and an excellent source of the cancer-fighting mineral,selenium.

5.Pistachio Nuts
Pistachios aren’t just delicious. They also contain good-for-you fats, vitamins like thiamin, B6, and E as well as potassium, magnesium, and fiber — one nutrient many of us just don’t get enough of.

6.Vitamin-C Rich Strawberries

Strawberries may be the favorite fruit of summer. More than just juicy and sweet, strawberries also pack 160% of your daily vitamin C inside that succulent scarlet skin.

Strawberries are a great source for digestion-boosting fiber, for vitamin C, which helps keep teeth and gums in good condition, and for flavonoids, which may improve mental function and fight breast andprostate cancer.

Most diets suck and actually make it harder, not easier, to lose weight. They also make your life miserable, and that’s just not acceptable.

It’s not all bad news, though. There are a few gems out there, like the Paleo diet, which is the ‘new kid on the block’ of the dieting world and a great choice for women looking to tone up and lose a few pounds. The crazy thing is, eating right for your body is easy. The message just gets lost in translation, often through marketing hype, which leads to thinking that you need ‘this‘ or you’ve got to have ‘that‘ to lose weight and get in shape.

In fact, all diets rely on the same principle – calorie manipulation. They just go about it in different ways. Some restrict certain food groups, while others do away with them completely. Though, what ultimately separates a diet that works from one that doesn’t is commitment and how well the diet fits your lifestyle and goals.