Eating healthy is one of the best things women can do to maintain a healthy weight and prevent diseases such as osteoporosis, type 2 diabetes, obesity and certain types of cancer.
ADOLESCENCE – it is a period of emotional, social and physical change during which some young women limit their energy and nutritional intake in the desire to reach unrealistic weight goals. In the extreme, this can lead to eating disorders, but in any situation, limiting nutrient intake below the daily recommendations can harm the development of a teenager’s body. Limit the amount of foods and drinks high in calories, fat, sugar or salt.
PREGNANCY – during pregnancy planning, pregnancy or after childbirth – nutrition is particularly important. You need lots of vitamins, minerals and other nutrients for your health and your baby’s growth. But most women only need a few extra calories during pregnancy. This usually means two or three extra servings per day. Have a piece of fruit and a snack, or have an extra slice of toast with breakfast and an extra glass of milk with dinner or just before bed. Eat at around the same times each day. This will help keep your energy stable. Breakfast is especially important. Try small meals or healthy snacks every few hours if you have “morning sickness” or feel nauseous. Additionally, it is recommended that all women, from their first period through menopause, take a multivitamin containing folic acid daily, including during pregnancy – look for a multivitamin containing between 400 and 1000 micrograms (0.4 and 1.0 milligrams) of folic acid and which also has iron. Some women, including those with a BMI over 30, may need more folic acid.
OLD AGE – as women get older, their bodies need fewer calories, however, they need more of certain vitamins and minerals such as fibre, calcium and vitamin D. As at any age, a balanced diet is important, so while choosing foods — Choose options that are lower in calories but rich in vitamins and minerals. Additionally, to help reduce the risk of osteoporosis, it’s important to get adequate amounts of calcium and vitamin D to help ensure their bones stay strong and healthy. For adults aged 19-50 (including pregnant and lactating women) – a recommended daily intake of 1000 mg of calcium and 400 IU of vitamin D3 – is advised. Adults over 50 should increase their daily intake to 1500 mg of calcium and 800 IU of vitamin D3. Some calcium-rich foods include milk, cheese, yogurt, soybeans, mustard greens, almonds, and oranges. While some vitamin D-rich foods include cod liver oil, fatty fish like salmon, and egg yolks.
HEALTHY MEALS
SMART EATING GUIDELINES
The American Heart Association recommends the following dietary guidelines, which are suitable for most adults:
︎Eat five or more fresh fruits and vegetables each day.
︎Eat six or more servings of grains (preferably whole grains) each day.
︎ Eat fat-free and low-fat dairy products, legumes, seafood and lean meats.
︎Avoid foods with more than 2 grams of saturated fat per serving.
︎ Balance your caloric intake with your energy expenditure.
︎Limit junk food, high in simple carbohydrates and low in nutrients.
︎ Limit foods high in saturated fat and cholesterol. Eat less than 6 grams of salt each day.
︎General tips for food preparation and meal planning: Try to eat servings of fruits and vegetables at every meal. Besides being delicious, they are packed with nutrients and fiber. They can even help prevent certain cancers.
︎Boil, steam, bake, roast or grill food rather than frying it in fat.
︎Use unsaturated fats, like vegetable oils, rather than saturated fats like butter.
︎Use an olive oil spray instead of cooking oils to prepare food.
︎Eat white meat chicken or turkey, lean meat, fish or seafood. Remove skin from poultry.
︎Use low-fat or fat-free dairy products.
︎To season foods, choose lemon or lime juice, vinegar, low sodium soy sauce, plain tomato sauce, salsa and other low fat sauces, or mustard. Use garlic, onions, ginger, herbs and spices to flavor foods.
︎Avoid condiments high in fat and calories such as mayonnaise, oil, ketchup, salad dressing or prepared sauces.
︎ Drink water, non-caffeinated sodas, tea or coffee with meals.
BREAKFAST SUGGESTIONS
︎1 cup of juice or fruit
︎Egg whites or an egg substitute scrambled or prepared as an omelette in an olive oil spray
︎Oats or any sugar-free cereal with 6-8 ounces of skim milk
︎Low-fat cream cheese, low-fat cottage cheese, or fat-free yogurt
︎Tea or coffee without caffeine
LUNCH SUGGESTIONS
︎½ cup cooked vegetables, such as peas, green beans, asparagus, broccoli, summer squash, escarole, cauliflower, Brussels sprouts, or carrots
︎½ cup of a leafy vegetable, such as spinach, kale or Swiss chard
︎Green salad, plain or tossed with fat-free dressing, vinegar, lemon or any combination thereof (no oil) – includes greens and raw vegetables such as tomato, cucumber, cabbage, radishes , onion, cabbage, mushrooms and celery
︎½ cup whole grain pasta in meatless tomato sauce
︎ Wholemeal or sourdough bread sandwiches
︎2 ounces of tuna or salmon packed in water
︎Two slices of deli meats or low-fat deli meats
︎1-2 ounces of low-fat cheese
DINNER SUGGESTIONS
︎½ cup of cooked vegetables, such as peas, green beans, asparagus, broccoli, summer squash, cauliflower, Brussels sprouts or carrots
︎½ cup of a leafy vegetable, such as spinach, kale or Swiss chard
︎Green salad, plain or tossed with a fat-free dressing, vinegar, lemon or any combination thereof (without oil) — include green vegetables and raw vegetables such as tomato, peppers, cucumber, cabbage, radish, onion, cabbage, mushrooms, and celery
︎½ chicken breast, baked, or four slices of turkey, skin removed
︎White fish, such as snapper or fillet of sole, baked or steamed in a plain tomato or lemon sauce or both
︎Two slices of whole grain bread or sourdough bread or ½ cup of whole grain like brown rice
︎1/3 cup (or less) fat-free yogurt or fat-free sour cream
FOR DESSERT
︎A small slice of cake or cookie, low fat or fat free and cholesterol free
︎½ cup fat-free ice cream or fat-free frozen yogurt
︎Fresh fruit
︎To satisfy hunger between meals, eat unlimited amounts of celery, lettuce, mushrooms, green or red peppers, asparagus, cauliflower, cucumber and broccoli.
EAT AWAY FROM HOME
︎When eating out, plan ahead. Consider ordering foods that are low in fat and calories. Remember that most restaurants serve much larger portions than the accepted portion size.
︎ Ask for a doggy bag or takeaway container when ordering. As soon as the food arrives, set aside half (or more) of it for future meals. Then eat what’s left on your plate. This will prevent you from overeating.
︎Skip the bread basket and appetizer.
︎Ask for foods to be prepared without frying or sauces.
︎Avoid high-fat sides such as fries, coleslaw and garlic bread.
︎Order dressings on the side and dip your fork in the dressing, then prick the salad.
︎Drink plenty of plain water.
CHANGE YOUR HABITS
︎Eat slowly and chew your food well. It helps you feel satisfied with less food.
︎The amount of food you eat is more important than the type of food. Consider portion control. Familiarize yourself with official portions and measure and weigh foods accordingly.
︎ Keep track of when you eat, what you eat and how much. This will help you spot situations where you tend to overeat.
︎Avoid or limit comfort foods that are easy-to-eat foods (like macaroni and cheese, ice cream, chocolate) that serve to alter your mood.
︎Don’t give in to cravings. These are usually high-sugar foods that cause your brain to release hormones that temporarily make you happy. These foods have addictive properties, so once you start eating them, it’s hard to stop.
︎Do not skip meals, especially breakfast. You’ll just be hungrier and more likely to overeat at the next meal.
︎Do not read or watch TV while eating.
︎Reduce your appetite by drinking a glass of water 30 minutes before each meal. If your stomach isn’t empty, the food doesn’t look as appetizing.
︎Drinking tea (especially green tea, white tea) has also been suggested as a weight loss aid.
︎ Stock your fridge with healthy, low-calorie foods. Do not keep high fat snacks in the house.
︎Reward yourself for specific accomplishments, such as exercising longer than planned or eating less of a tempting food. Of course, the reward shouldn’t be food.
FOODS TO LIMIT/AVOID
︎Avoid unpasteurized cheeses.
︎Avoid raw and undercooked fish, meat or vegetables.
︎Limit caffeine intake to 300 mg or less per day – an average cup of coffee contains approximately 135 mg of caffeine.
︎Use herbal teas with caution – some herbal teas are safe to drink during pregnancy, such as ginger, lemon balm, rosehip, blackberry (no leaf), raspberry (no leaf) and strawberry (no leaf) ).
︎Many cultures have food and herbal traditions for pregnant and breastfeeding women. But before adopting the same, it is important to check with your healthcare professional as some traditional practices have benefits, but some could be potentially harmful.