Women and Nutrition

As you are well aware, women and men have many fitness differences and nutrition is no exception. Women have some special nutritional needs.  I have heard many philosophies on women’s diets.  I am not an expert in any of them.  I just know what I do to maintain my weight.  Here are some tips that women could follow to support their nutrition. 

Eat Iron Rich Foods

  • Iron is very important to your bodies since it carries oxygen-rich blood cells to working muscles.
  • Look for foods rich in iron since iron promotes good health and energy levels in women.
  • Iron rich foods include: Broccoli, spinach, beans and legumes, red meat, turkey, quinoa.

Eat Protein

  • Eating quality proteins helps to build muscle.  Since estrogen promotes fat storage women can counter balance this by building muscle.
  • Quality proteins include: white meat turkey and chicken, salmon, eggs, peanut butter, almonds.

Focus on the Quality of Food

  • Focus on eating quality foods instead of counting calories.
  • Quality calories come from: whole fruits and vegetables, whole grains, healthy fats and healthy sources of protein. Remember the foods recommended in the Healthy Eating Plate.

Focus on Bone Health

  • Eat calcium rich foods daily to promote healthy bones, teeth, and to reduce the risk of osteoporosis.
  • Some calcium rich foods include: low-fat milk, yogurt, and cheese. You can also get calcium in non-dairy foods like salmon, leafy greens and legumes.

Nutrient Dense Foods

  • When you select food to eat, experts say to pick colorful dense foods that are high in nutrients and low in calories.
  • Fruit examples- apples, strawberries, plums, grapefruit
  • Vegetable examples-asparagus, bell peppers, spinach, squash

Look for antioxidants

  • Antioxidants can prevent damage to cells caused by free radicals and boost overall health. 
  • Fruit examples- raspberries, blue berries, black berries, strawberries
  • Vegetable examples- spinach, Brussels sprouts, broccoli, kale

Summary

As you work on improving your overall health, these tips will help support your nutrition.

For more information on healthy eating read “I’m Hungry, What Should I Eat.”

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