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.
- 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
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.”