There seems to be two sides for diet advice; dieting for men and dieting for women. Men want to trim down but also bulk up their muscles. While women want tone muscles, they also want to slim down. With these slightly different goals as well as general differences in what a woman’s body needs compared to a man’s we have made a list of things women should focus on for a nutritional plan.
Women go through more stages than a man does. There are concerns about proper nutrition before having children for fertility, after giving birth, things related to PMS, or even menopause related worries. Many things need to be thought about and included for true healthy eating for women.
Healthy Eating Tips for Women
- Calcium is a Key – There is a greater risk for osteoporosis in women than in men. So for that reason a calcium rich diet is critical along with regular calcium supplements. As nice as dairy products are they do not compare as well to beans, broccoli, and Brussels sprouts (the three B’s).
- Fiber is Filling – A great way to keep energy up and cravings down is to fill up on solid fiber foods. Things like fresh fruits for breakfast (grapefruit) and leafy green veggies at lunch (salads) can go a long way to curbing appetite issues. Also the natural level of vitamins in fruits and veggies are very beneficial. Whole grains and beans also work well in addition to fruits and veggies.
- Easy on Protein – Guys go crazy for protein but women do not need as much. In fact, too much protein can cause calcium loss which is dangerous for women (even those taking supplements). Good protein sources such as chicken and fish are leaner options. Aim for 2 to 3 servings of protein per day from meat sources.
- Iron Please – Much like calcium, women need plenty of iron. An iron supplement is a great idea because it is needed after menstruation. Spinach and almonds are great sources as well as certain cereals which are iron fortified.
- Limit the Drinks – This goes for alcohol and caffeine. Caffeine affects calcium levels and alcohol can increase risk of bone loss. Ideally you should only intake one cup of each per day.
- Multivitamins – One good multivitamin per day is a necessity (in addition to iron and calcium).
- Water – You cannot get enough of this good stuff. You want to take in 8 glasses a day spread throughout the day to ensure proper hydration which affects all of your bodily functions.
- Don’t skip the Fat – Fat is part of what your body needs to your brain, beauty (hair, skin, nails), and absorption of certain vitamins and minerals. Skimping out because you are trying to lose weight is very unhealthy.
- Don’t skip Meals – Regular intake is important. It is better to eat smaller portions than skip meals in an attempt to control your weight. Things like skipping breakfast or fasting all day creates the opposite effect that most people desire.