A healthy diet for women focuses on maintaining and improving overall health. It also provides the body with necessary fluids, nutrition, macronutrients like protein and many micronutrients such as food energy, vitamins and sufficient fibre.
A healthy diet includes wholesome fibre, green vegetables and fruits with no sweetened beverages or no processed food.
What are different types of healthy diets for women?
To maintain a healthy diet one should be aware of healthy food for women. Some of the types of diet are enumerated below:-
- The flexitarian diet
A flexitarian diet is classified as a semi-vegetarian diet, the individuals following this diet occasionally eat fish or meal. This diet is more popular amongst women than men. The flexitarian diet is beneficial for the following:-
- Maintaining body weight
- Lower risk of diabetes
- Maintains blood pressure
- inflammatory bowel conditions
People following this diet usually consume plant food and at times animal foods such as meat, eggs and fish. Getting essential nutrients like vitamin B12 is important for someone following a plant-based diet.
- The Mediterranean diet
This diet tops the choice to lose weight, maintain heart health and prevention of diabetes. Moreover, the Mediterranean diet also promotes the prevention of Alzheimer’s disease. Since women face a lot of problems during postmenopause and perimenopause if they have obese or overweight.
As per the study, Spanish women who abide by the Mediterranean diet don’t have to deal with excessive weight issues and the diet enhances their quality of life during peri and menopause. This diet includes legumes, vegetables, nuts, fruits and olive oil.
Unrefined grains and oily fish are two essential parts of this diet. Some people also drink wine while following this diet. People should refrain from consuming dairy products and meat while following this diet.
- The Dash diet
As per different studies, DASH or the Dietary Approaches to Stop Hypertension can reduce blood pressure and help people to lose weight. Although rates of hypertension or blood pressure start increasing in pregnant women after the period of menopause.
A study indicates that women over 70 years maintain comparatively better cognitive function while following a long-term DASH diet. This diet also lowers cesarean section in women dealing with gestational diabetes.
Women of 19-50 years old consume around 2000–2200 calories per day. Excessive calorie intake is one of the reasons behind lung and heart problems.
- The MIND diet
The term ‘MIND’ refers to Mediterranean-DASH Intervention for Neurodegenerative Delay diet which is known as the combination of Dash as well as Mediterranean diets. PrPractisingIND diet helps older women by reducing the risk of Alzheimer’s disease and cognitive decline.
A study of 2020 indicates that following the MIND diet also lowers the cost of breast cancer by 50% amongst women. Migraine is a very common disease in women and the MIND diet reduces severe frequent migraine headaches.
The MIND diet is based on plant foods similar to Mediterranean and DASH diets. It encourages people to eat green leafy and berry vegetables. The diet puts considerable limits on higher saturated fat foods such as butter along with animal-based foods.
What are some of the common healthy foods for pregnant women?
While creating a healthy diet for women it’s recommended to focus on wholesome and healthy foods which focus on higher nutrition. It would be highly beneficial during your pregnancy period. Some of the essential nutrients are described below:-
- fibre and fluids
- healthy types of fat
- complex carbohydrates
- vitamins and minerals
Some of the healthy food for pregnant women are as follows:-
- Dairy products
In the pregnancy period, it’s important to consume more calcium as well as protein for meeting the requirements of your little one. Dairy products such as yoghurt, milk and cheese should be consumed.
Dairy products constitute two kinds of higher quality protein such as whey and casein. Dairy is considered the supreme source of calcium providing higher amounts of zinc, phosphorus, B vitamins and magnesium.
You should consult your doctor before consuming yoghurt daily since some people have allergies or other health conditions.
- Whole grains
Irrespective of the refined counterparts, the package of whole grains include plant compounds, fibre as well as vitamins. Choose barley, brown rice, oats, wheat berries, quinoa instead of white rice, white bread and pasta.
Some whole grains such as quinoa and oats constitute a fair share of protein. They are full of nutrition which is lacking in pregnant women such as magnesium, Vitamin B and fibre.
- Sweet potatoes
Sweet potatoes can be cooked in numerous ways. It contains a rich amount of beta carotene, a popular plant compound that gets converted into vitamin A in the body. Vitamin A is significant since it escalates the development of the baby.
Pregnant women should avoid consuming vitamins from animal-based sources since it carries the risk of infection and toxicity. Fortunately, sweet potatoes are an abundant source of fibre and beta carotene.
Fibre satisfies your appetite for a longer period, minimizes blood sugar spikes and enhances digestive health which helps in constipation.
- Broccoli and dark, leafy greens
Green leafy vegetables and broccoli are undoubtedly powerhouses of many useful ingredients. Even if you don’t like eating them raw, you can use them in different kinds of dishes. Some of the nutrients present in such vegetables are folate, fibre, potassium, vitamin C, A, K, iron and calcium.
Regular consumption of green veggies is a good way to pack wholesome vitamins and clear issues such as constipation due to the presence of fibre.
Berries are considered the epitome of tiny packages such as antioxidants, water, fibre, healthy carbs, fibre and Vitamin C. Moreover they constitute lower glycemic value so it eliminates the risk of spikes in blood sugar.
They are a sumptuous snack option since it is a good source of fibre as well as water. They are filled with sufficient nutrition and flavour with few calories. The few best berries that pregnant women should eat are acai berries, blueberries, goji berries and raspberries.
Frequently Asked Questions (FAQs):-
How to check the immunity system?
It’s important to keep a check on your immunity system. Certain tests are taken to diagnose issues in the immune system such as blood tests to determine the normal levels of (immunoglobulin in the blood by measuring the level of the white blood corpuscles.
Is rice good for pregnant women?
During pregnancy, it is suggested to consume rice in a limited amount. One should take around 1/4th cup of uncooked rice every week. Refrain from having processed rice products like rice milk, crackers, gluten-free baked goods and cereal. Since these products constitute rice which might cause problems to pregnant women.
What is the most popular practised diet?
The Mediterranean diet is one of the highly preferred diets followed by a lot of people who want to get fit. This diet mainly includes having a lot of fresh leafy vegetables, whole grains, fruits, fish, nuts, olive oil and a little amount of wine, dairy and meat.
Since women have lesser muscle and more body fat they require some calories for maintaining a healthy body and level of activity. Women who regularly exercise and are active physically need more calories.
Apart from a healthy diet, a physical diet is also an integral part of maintaining good health. Regular exercising promotes muscle strength management, balance as well as flexibility.