20/06/2023
*FEED WELL TO LIVE WELL*
Maintaining a healthy diet is crucial for women to support overall well-being and address specific nutritional needs. Here's a general guideline for healthy feeding for women:
*Eat a Balanced Diet:*
Include a variety of foods from different food groups, including fruits, vegetables, whole grains, lean proteins (such as poultry, fish, beans, and tofu), and healthy fats (like avocados, nuts, and olive oil).
Aim for colorful meals to ensure a wide range of nutrients.
Prioritize Nutrient-Dense Foods:
Choose nutrient-dense foods that provide a high amount of essential nutrients relative to their calorie content. These include fruits, vegetables, whole grains, lean proteins, low-fat dairy or dairy alternatives, and healthy fats.
Limit or avoid processed foods, sugary snacks, and beverages with added sugars.
Get Sufficient Macronutrients:
*Carbohydrates:
Opt for complex carbohydrates such as whole grains, legumes, and starchy vegetables. Limit refined grains and sugary snacks.
*Proteins:
Include lean protein sources like poultry, fish, tofu, legumes, and nuts. Adequate protein intake is important for muscle maintenance, hormone regulation, and overall health.
*Fats:
Consume healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (such as salmon) rich in omega-3 fatty acids. Limit saturated and trans fats found in fried foods, processed snacks, and fatty meats.
Focus on Micronutrients:
*Calcium:
Consume calcium-rich foods like low-fat dairy products, leafy greens, fortified plant-based milks, and calcium-set tofu to support bone health.
*Iron:
Include iron-rich foods such as lean meats, poultry, fish, legumes, fortified cereals, and dark leafy greens. Iron is crucial for energy production and preventing iron-deficiency anemia.
*Folate:
Consume folate-rich foods such as leafy greens, citrus fruits, legumes, and fortified grains. Adequate folate intake is especially important for women of childbearing age.
*Vitamin D
Get sufficient vitamin D through sunlight exposure or foods like fatty fish, fortified dairy products, and fortified plant-based milks.
Omega-3 fatty acids: Include fatty fish, walnuts, chia seeds, and flaxseeds to support heart health and brain function.
Stay Hydrated:
1.* Herbal teas, infused water, and low-sugar beverages can also be included.
Portion Control and Mindful Eating:
Pay attention to portion sizes to avoid overeating. Use smaller plates and bowls to help control portions.
Practice mindful eating by focusing on the taste, texture, and enjoyment of your meals. Avoid distractions while eating and eat slowly to give your body time to register fullness.
Listen to Your Body:
Tune in to your body's hunger and fullness cues. Eat when you're hungry and stop eating when you're satisfied.
Be aware of emotional eating triggers and find alternative ways to cope with emotions.
Remember, individual nutritional needs may vary based on factors like age, activity level, and underlying health conditions. Consulting a registered dietitian or healthcare professional can provide personalized guidance for your specific needs.
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