E-mail: contact@vivatinell.com

Nutrition For Women

Research suggests eating enough fruits and vegetables is linked to a lower risk of many chronic diseases and may help protect against certain types of cancer. Whether fresh, frozen, canned or dried, fruits and vegetables are major sources of nutrients we need – and eating more of them may help you achieve and keep your healthy weight.

Boost fibre : Dietary fibre contributes to our health and wellness in a number of ways. First, it aids in providing fullness after meals, which helps promote a healthy weight. Second, adequate fibre can help to lower cholesterol. Third, it helps prevent constipation and diverticulosis; and, fourth, adequate fibre from food helps keep blood sugar within a healthy range.

Pregnant? Consume more omega3 free fatty acids : Pregnant women are recommended to eat fish and seafood to get an adequate amount of DHA and EPA for their babies. If you could not eat well enough fish and seafood and offended of concerns about contaminants in fish, such as heavy metals, consume DHA fortified foods.

Iron Deficiency : If the body doesn’t absorb its needed amount of iron, it becomes iron deficient. The body absorbs two to three times more iron from animal sources than from plants. Although you absorb less of the iron in plants, every bite counts, and adding vitamin C to vegetarian sources of iron will enhance absorption. Women who are pregnant or breastfeeding are at a higher risk for developing iron deficiency. Adolescent girls and women of childbearing age are also more prone to iron deficiency.

Eat Right for Life :

20s Bone Building: This is the decade to help your bones grow strong and healthy, then make your bones as dense as you can, while you are young. Consume Calcium.

30s: Baby on Board : These days, women are having babies well into their 30s, which makes folic acid an important nutrient this decade. 30s the "prevention decade," meaning, if you haven't already, it's time to start thinking about how to prevent chronic diseases that become more prevalent as we age. Look to foods containing healthy fats such as omega-3 fats and monounsaturated fats, which can decrease your risk of heart disease, and they may help with keeping blood sugar levels in check

40s: Keeping Score : The 40s are a good time to be vigilant about eating plenty of fruits and vegetables. They're packed with vitamins, minerals, fiber and antioxidants plus low in fat and calories. Another important nutrient for the 40-and-over set is fiber, which can help protect against heart disease and some types of cancer.

50s:Calorie Counting : The 50s are a time of big changes thanks to perimenopause and menopause. "Hormone fluctuations can be very dramatic, and with hormone fluctuations can come changes in metabolism," Decreasing calorie intake and increasing activity levels if you start to experience weight gain is good for your health in 50s. Vitamin D is the vitamin of this era and it is essential for bone health and researchers believe it may reduce the risk of some cancers, heart disease, weight gain and infectious diseases.
60s and Beyond: Protein Power :Protein, along with regular strength building exercise, is essential for maintaining muscle, which we tend to lose as we age. Consuming enough protein may also be linked with bone health. Vitamin B12 is a vital nutrient for women over 60. Each decade brings with it specific health concerns—and different nutrition needs. Eat right for your age and you'll sail through the decades feeling great.

Healthy Eating for Women :A balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. But women also have special nutrient needs, and, during each stage of a woman’s life, these needs change. Nutrient-rich foods provide energy for women’s busy lives and help to prevent disease. A healthy daily diet includes: Iron rich foods, folic acid during reproductive years, calcium forever. To keep weight in check at any age, women should avoid a lot of excess calories from added sugars, fat and alcohol. Eat fewer foods that are high in saturated fat and balance calories with activity.
Eating Right in Menopause : For women, menopause is a time to take care of yourself by making healthy lifestyle choices. Eating well, and being physically active will make this midlife transition easier. Due to lowering hormone levels and the natural aging process, many women find it harder to keep extra pounds off in their forties and fifties. Often women lose muscle and gain fat, mainly in the belly area. Lifestyle factors come into play, too: Menopausal women tend to be less active and eat more calories than they need. Weight gain is related to health issues including high cholesterol, high blood pressure and insulin resistance. There are, however, ways to avoid a midlife crisis when it comes to a slowing metabolism. Be physically active and eat right. Choose dishes that include vegetables, fruits and whole grains. Soy meals with isoflavones are good help in menopause.
Get Nutrients while Cutting Calories Healthy weight management for adult women — like any other age — is all about energy balance. That means eating smarter and moving more. Unfortunately, when trying to lose weight, busy women tend to limit some of the very foods they need the most. Cut calories from carbohydrates: focus on reducing your intake of soft drinks, candy and other foods with added sugars. Do not cut proteins: Protein may be especially helpful in the morning. Add some protein to breakfast and you'll probably be satisfied until lunchtime. Consume iron, calcium folic acid fortified cereals and low calorie powdered drinks.
Eat Right and Drink Responsibly Moderate drinking, along with a healthful eating pattern and regular physical activity, may offer health benefits too, like lower risk for heart disease, mostly for middle-age and older adults. But remember that calories from alcoholic beverages can add up, causing weight gain and the so-called "beer belly."
Scroll to Top