Women's Diet

Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health.As Women’s reach 30s, bodily changes call for different dietary needs. Women in this stage of life will find that following the dietary habits of their teen years and 20s will not address nutritional needs, and can result in unwanted weight gain. Overall, Women’s ideal diet will reflect the basic tenets of healthy eating lots of whole grains, fruits, vegetables and lean proteins. Consult your doctor before making any dramatic changes to your diet.

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the Reference Intakes (RI) or daily amounts recommended for an average person to achieve a healthy, balanced diet for maintaining rather than losing or gaining weight.

The Reference Intakes for fat, saturates, sugars and salt are all maximum amounts, while those for carbs and protein are figures you should aim to meet each day. There is no RI for fibre, although health experts suggest we have 30g a day.

Appropriate Caloric Intake

As you get older, your body needs fewer calories to perform necessary functions. Your metabolism also slows down. This means that eating beyond the daily calorie needs for your age will lead to weight gain more quickly. The United States Department of Agriculture has established daily calorie guidelines based on age, sex and activity level. According to the guidelines, a 30-year-old woman should consume about 2,000 calories daily, while a woman 31 to 39 should stick to about 1,800 daily if she lives a sedentary lifestyle.

If your activity level equals walking 1.5 to 3 miles daily, increase your daily calories by about 200; if your activity level equals walking more than 3 miles daily, the guidelines suggest adding 400 calories to the base recommendation.

Calcium Intake

Getting adequate amounts of calcium is important in all stages of life, but it becomes of particular concern in your 30s, because this marks the start of decreased bone density in women. Lippert recommends getting at least 1,000 milligrams of calcium daily. Good sources include low-fat dairy products, calcium-fortified drinks like orange juice and soy milk, almonds, broccoli and leafy greens. If you feel you cannot meet your daily needs through diet, consult your doctor about supplementation.

Eat as much home-cooked food

Eating at home allows you to avoid processed ingredients more easily. It allows you full control over what you eat, and allows you to choose the flavors you prefer.

Breakfast

Kick-start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you’ll be revving up your metabolism and because protein keeps you fuller for longer, you’ll eat fewer calories the rest of the day.

A protein breakfast needn’t take any longer to prepare – top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.

Mid-morning snack

Many people find eating little and often help them manage their blood sugar levels – this doesn’t mean they eat more but instead spread their day’s intake evenly throughout the day. Make every snack count with nourishing options that supply both the ‘pick me up’ you need while topping up your five-a-day.

Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.

Lunch

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you’re more likely to suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary ‘white’ foods and going for high fiber whole-grains which help you manage those afternoon munchies.

Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.

Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.

Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent – which is great if you’ve got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilize the release of their sugars keeping you energized for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, apples and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.

Dinner

Don’t curfew carbs they are low in fat, fiber-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.

Balanced Diet

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

FOOD SOURCES

Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)
• Milk or buttermilk: fat-free (skim) or low-fat (1%)
• Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas).
• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach.
• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts).
• Tofu, tempeh, and other soy-protein products.

Fruit group

• Men: 600 mg/day
• Female: 600 mg/day

Milk group (dairy products)

Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines, 100% fruit juice.

Vegetable group

Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes, 100% vegetable juice.

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
• Grits
• Rice

Oil

• Light or low-fat salad dressing
• Low-fat mayonnaise
• Vegetable oil

Side Effects

An unbalanced diet can cause problems with maintenance of:

• Body tissues
• Brain and nervous system function
• Growth and development
• It can also cause problems with bone and muscle systems.

Recommendations

The term “balanced” simply means that a diet meets your nutritional needs while not providing too much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.